High-Protein, GLP-1-Friendly Orders at Texas Roadhouse (2026)
Nutrition data checked on 2026-10-26 (source last updated 2026-10-23) · Source
Quick answer: top 3 orders
- 6 oz Sirloin + Green Beans: 350 cal 52 g protein
- Herb Crusted Chicken + Steamed Broccoli: 470 cal 52 g protein
- Grilled BBQ Chicken & Sirloin combo + Green Beans: 690 cal 98 g protein
Texas Roadhouse is one of the easier sit-down chains for a high-protein, lower-calorie plate: the sirloins and grilled chicken entrées carry 45+ g of protein for roughly 250–300 calories before sides. The trap is everything around them: fried starters, loaded sides, and the bread basket. Below is every pick ranked with Texas Roadhouse's own published numbers.
Ranked by protein per 100 calories
Entrées and proteins as listed by Texas Roadhouse. Protein per 100 cal = protein ÷ calories × 100 (our math on their numbers). — means the official source leaves the value blank.
| Item | Cal | Protein | Protein / 100 cal | Fat | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|---|
| Kid's Grilled Chicken | 110 | 23 g | 20.9 g | 2 g | — | 0 g | 90 mg |
| USDA Choice Sirloin - 6 oz. | 250 | 46 g | 18.4 g | 6 g | 1 g | 1 g | 560 mg |
| USDA Choice Sirloin - 11 oz. | 460 | 84 g | 18.3 g | 11 g | 2 g | 3 g | 1,020 mg |
| Lil' Dillo Steak Bites | 170 | 31 g | 18.2 g | 4 g | — | — | 370 mg |
| Herb Crusted Chicken | 260 | 47 g | 18.1 g | 4 g | 4 g | 8 g | 1,210 mg |
| USDA Choice Sirloin - 8 oz. | 340 | 61 g | 17.9 g | 8 g | 2 g | 2 g | 740 mg |
| Dallas Filet - 6 oz. | 270 | 45 g | 16.7 g | 10 g | 2 g | 2 g | 720 mg |
| Dallas Filet - 8 oz. | 360 | 60 g | 16.7 g | 13 g | 2 g | 2 g | 960 mg |
| Grilled BBQ Chicken & Sirloin | 590 | 92 g | 15.6 g | 10 g | 3 g | 23 g | 1,150 mg |
| Grilled BBQ Chicken | 300 | 46 g | 15.3 g | 3.5 g | 2 g | 15 g | 450 mg |
| Smothered Chicken with Cream Gravy | 330 | 48 g | 14.5 g | 12 g | 3 g | 4 g | 600 mg |
| Chicken Critters & Sirloin | 520 | 72 g | 13.8 g | 18 g | 3 g | 2 g | 1,240 mg |
| New York Strip - 8 oz. Thick Cut | 420 | 57 g | 13.6 g | 22 g | — | 2 g | 660 mg |
| Portobello Mushroom Chicken (in selected stores only) | 430 | 58 g | 13.5 g | 20 g | 3 g | 2 g | 1,030 mg |
| Green Chile Chicken (in selected stores only) | 480 | 61 g | 12.7 g | 13 g | 6 g | 12 g | 800 mg |
| 6 oz. Sirloin & Grilled Shrimp | 670 | 66 g | 9.9 g | 30 g | 3 g | 6 g | 2,430 mg |
| Grilled Pork Chops - Single Chop | 440 | 42 g | 9.5 g | 26 g | 2 g | 2 g | 2,430 mg |
| Chicken Critters | 480 | 45 g | 9.4 g | 21 g | 3 g | 2 g | 1,190 mg |
| Texas Red Chili (with beans) - Cup | 210 | 16 g | 7.6 g | 10 g | 4 g | 3 g | 640 mg |
| Grilled Salmon - 5 oz. | 410 | 27 g | 6.6 g | 33 g | — | — | 770 mg |
| Grilled Shrimp | 370 | 20 g | 5.4 g | 19 g | 1 g | 4 g | 1,740 mg |
Picks by appetite
Low appetite (around 300 calories or less)
6 oz Sirloin, no sides
250 cal 46 g protein 18.4 g / 100 cal
If you only have room for a few bites, make them protein.
| Item | Cal | Protein | Protein / 100 cal | Fat | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|---|
| USDA Choice Sirloin - 6 oz. | 250 | 46 g | 18.4 g | 6 g | 1 g | 1 g | 560 mg |
| Total | 250 | 46 g | 18.4 g | 6 g | 1 g | 1 g | 560 mg |
Herb Crusted Chicken, no sides
260 cal 47 g protein 18.1 g / 100 cal
Leanest adult entrée by fat grams (4 g).
| Item | Cal | Protein | Protein / 100 cal | Fat | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|---|
| Herb Crusted Chicken | 260 | 47 g | 18.1 g | 4 g | 4 g | 8 g | 1,210 mg |
| Total | 260 | 47 g | 18.1 g | 4 g | 4 g | 8 g | 1,210 mg |
Texas Red Chili (with beans), cup
210 cal 16 g protein 7.6 g / 100 cal
Small, warm, and spoonable on days solid food is a struggle. Lower protein than the entrées.
| Item | Cal | Protein | Protein / 100 cal | Fat | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|---|
| Texas Red Chili (with beans) - Cup | 210 | 16 g | 7.6 g | 10 g | 4 g | 3 g | 640 mg |
| Total | 210 | 16 g | 7.6 g | 10 g | 4 g | 3 g | 640 mg |
Kid's Grilled Chicken (if your location allows adults to order it)
110 cal 23 g protein 20.9 g / 100 cal
The highest protein-per-calorie item we found. Ordering kids' items as an adult is up to each restaurant.
| Item | Cal | Protein | Protein / 100 cal | Fat | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|---|
| Kid's Grilled Chicken | 110 | 23 g | 20.9 g | 2 g | — | 0 g | 90 mg |
| Total | 110 | 23 g | 20.9 g | 2 g | — | 0 g | 90 mg |
Total left blank for fiber because the source leaves a component blank.
Full meal
6 oz Sirloin + Green Beans
350 cal 52 g protein 14.9 g / 100 cal
Lightest full plate on the menu with 50+ g protein. Watch the sodium: the green beans alone are listed at 1,070 mg.
| Item | Cal | Protein | Protein / 100 cal | Fat | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|---|
| USDA Choice Sirloin - 6 oz. | 250 | 46 g | 18.4 g | 6 g | 1 g | 1 g | 560 mg |
| Green Beans | 100 | 6 g | 6 g | 3.5 g | 2 g | 4 g | 1,070 mg |
| Total | 350 | 52 g | 14.9 g | 9.5 g | 3 g | 5 g | 1,630 mg |
Herb Crusted Chicken + Steamed Broccoli
470 cal 52 g protein 11.1 g / 100 cal
Same protein as the sirloin plate with 12 g fiber, the most fiber of the top picks. Note the broccoli's standard recipe lists 16 g fat.
| Item | Cal | Protein | Protein / 100 cal | Fat | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|---|
| Herb Crusted Chicken | 260 | 47 g | 18.1 g | 4 g | 4 g | 8 g | 1,210 mg |
| Steamed Broccoli | 210 | 5 g | 2.4 g | 16 g | 8 g | 3 g | 490 mg |
| Total | 470 | 52 g | 11.1 g | 20 g | 12 g | 11 g | 1,700 mg |
Grilled BBQ Chicken & Sirloin combo + Green Beans
690 cal 98 g protein 14.2 g / 100 cal
For bigger appetites or a training day: nearly 100 g protein for under 700 calories. Easy to box half for tomorrow.
| Item | Cal | Protein | Protein / 100 cal | Fat | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|---|
| Grilled BBQ Chicken & Sirloin | 590 | 92 g | 15.6 g | 10 g | 3 g | 23 g | 1,150 mg |
| Green Beans | 100 | 6 g | 6 g | 3.5 g | 2 g | 4 g | 1,070 mg |
| Total | 690 | 98 g | 14.2 g | 13.5 g | 5 g | 27 g | 2,220 mg |
8 oz Sirloin + Sweet Potato (plain, cinnamon)
690 cal 67 g protein 9.7 g / 100 cal
A more classic steakhouse dinner; the plain sweet potato alone lists 10 g fiber. Skip the marshmallow and caramel toppings.
| Item | Cal | Protein | Protein / 100 cal | Fat | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|---|
| USDA Choice Sirloin - 8 oz. | 340 | 61 g | 17.9 g | 8 g | 2 g | 2 g | 740 mg |
| Sweet Potato (plain) | 350 | 6 g | 1.7 g | 9 g | 10 g | 19 g | 105 mg |
| Cinnamon (sweet potato topping) | 0 | 0 g | — | 0 g | — | 0 g | 0 mg |
| Total | 690 | 67 g | 9.7 g | 17 g | — | 21 g | 845 mg |
Total left blank for fiber because the source leaves a component blank.
6 oz Dallas Filet + Steamed Broccoli
480 cal 50 g protein 10.4 g / 100 cal
Date-night option that still lands around 500 calories with 50 g protein.
| Item | Cal | Protein | Protein / 100 cal | Fat | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|---|
| Dallas Filet - 6 oz. | 270 | 45 g | 16.7 g | 10 g | 2 g | 2 g | 720 mg |
| Steamed Broccoli | 210 | 5 g | 2.4 g | 16 g | 8 g | 3 g | 490 mg |
| Total | 480 | 50 g | 10.4 g | 26 g | 10 g | 5 g | 1,210 mg |
Breakfast
Texas Roadhouse doesn't serve a breakfast menu, so there are no breakfast picks here.
Order totals add up the official per-item numbers. Swapping or removing ingredients changes the real values, so the totals only apply to the standard recipes.
What to skip (or share)
Many people on GLP-1 medications find that large, high-fat, greasy, fried, or very sugary meals make nausea and reflux worse (see Cleveland Clinic). These are the heaviest items:
| Item | Cal | Fat | Sodium | Protein | Why |
|---|---|---|---|---|---|
| Cactus Blossom | 2,250 | 135 g | 5,000 mg | 25 g | A shareable starter with 135 g fat. |
| Fire Blossom (in selected stores only) | 2,730 | 173 g | 8,730 mg | 49 g | The highest-fat item on the menu we checked. |
| Tater Skins | 1,320 | 88 g | 2,470 mg | 63 g | Fried, cheesy, bacon-loaded: heavy, greasy food is a common nausea trigger on GLP-1s. |
| Cheese Fries - Regular | 1,240 | 65 g | 5,400 mg | 38 g | Over 5,000 mg sodium on top of 65 g fat. |
| Country Fried Sirloin | 1,170 | 75 g | 2,220 mg | 52 g | Breading and gravy turn a lean cut into a high-fat plate. |
| Fried Catfish - 4 Piece (in selected stores only) | 1,170 | 93 g | 1,490 mg | 40 g | Fried fish: 93 g fat. |
| Bone-In Ribeye | 1,480 | 101 g | 1,720 mg | 143 g | Huge protein, but over 100 g fat in a single entrée. |
| Steakhouse Filet Salad | 1,340 | 103 g | 2,870 mg | 71 g | The salad trap: more calories and fat than most steaks. |
| Chicken Caesar Salad | 1,100 | 89 g | 1,070 mg | 60 g | The dressing turns this into an 89 g fat salad. |
| Big Ol' Brownie | 1,200 | 40 g | 740 mg | 12 g | 151 g sugar. Rich, sugary desserts are another commonly reported trigger. |
Drink pairing
| Drink | Cal | Sugar | Protein | Note |
|---|---|---|---|---|
| Iced Tea - Original Unsweet | 0 | 0 g | 0 g | Zero calories. |
| Dasani Bottled Water | 0 | 0 g | 0 g | Sip between bites. Hydration matters more when appetite is low. |
| Diet Coke | 0 | 0 g | 1 g | Zero calories, but some people find carbonation adds to fullness or bloating. |
| Coffee - Regular | 5 | 0 g | 0 g | Black coffee is essentially calorie-free. |
| Iced Tea - Peach Unsweet | 45 | 10 g | 0 g | A little flavor for 45 calories. |
| Milk - Regular | 90 | 10 g | 7 g | The only drink here that adds real protein (7 g). |
| Iced Tea - Original Sweet | 110 | 27 g | 0 g | For comparison: 27 g sugar. |
| Original Margarita - Frozen (18 oz) | 490 | 66 g | 0 g | For comparison: 490 calories. If you drink alcohol on a GLP-1, ask your prescriber first. |
Coach’s note
[PLACEHOLDER: Alli to write/approve. Suggested angle: how to handle the bread basket and peer pressure at a steakhouse dinner, plus her own go-to order.]
FAQ
What is the best high-protein order at Texas Roadhouse on a GLP-1?
Our top pick is 6 oz Sirloin + Green Beans: 350 calories and 52 g protein, using Texas Roadhouse's published nutrition data. Other strong picks: Herb Crusted Chicken + Steamed Broccoli; Grilled BBQ Chicken & Sirloin combo + Green Beans.
Which Texas Roadhouse item has the most protein per calorie?
Kid's Grilled Chicken: 23 g protein for 110 calories (20.9 g per 100 calories).
What should I avoid at Texas Roadhouse if GLP-1 nausea is a problem?
Large, high-fat, greasy or fried items are the ones most often linked to worse nausea. At Texas Roadhouse that includes Cactus Blossom, Fire Blossom (in selected stores only), Tater Skins, Cheese Fries - Regular. This is general education, not medical advice; talk to your prescriber about side effects.
Are Texas Roadhouse rolls okay on a GLP-1?
Texas Roadhouse lists its Fresh-Baked Bread at 200 calories and 5 g protein. If your appetite is limited, the space is usually better spent on your protein first.
Source & method
All nutrition numbers come from Texas Roadhouse Interactive Nutrition Menu (hosted by Nutritionix, linked from texasroadhouse.com → Nutrition & Allergens). Nutrition data checked on 2026-10-26.
- Per the source, entrées are shown without sides; sides are listed separately.
- Some items are marked "in selected stores only" by the source.
- Blank cells in the source are shown as — here (not estimated).
- We don’t estimate missing values. Restaurants change recipes, so check the source before relying on a number.
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Disclosure: We own BOD by Alli; we earn from purchases.
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