Anti-Aging Health

Outback steak menu – how to eat well+stay healthy

By Kim Crawford, M.D. Last updated: February 13, 2021
outback steak menu

Navigating the Outback Steak Menu:

outback steak menuYummm-let’s see what’s on the Outback Steak menu that can either put 3 pounds on you overnight or keep you slim and healthy.

If you’re craving a thick, juicy grilled steak  you might be planning to eat dinner at the Outback Steakhouse, a chain restaurant with locations throughout the United States.

Unfortunately, many of the Outback steak menu options are high in saturated fat and sodium. Eating at Outback, however, doesn’t need to be a diet disaster and I’ll show you how to navigate the outback steak menu like a pro!




Appetizers on the Outback Steak Menu:

  • Always keep your entire meal, including appetizers and sides, low in saturated fat. Forget the cheese fries, which contain 319 calories per serving and 10 grams of saturated fat.
  • And I’m sorry but you don’t need that fried onion, containing 325 calories and 8 grams of fat. Loaded mashed potatoes contain 318 calories and 9 grams of saturated fat.**
  • Now let’s get into the DO NOT EAT and what to replace it with list.
  • I’m going to cover more appetizers later on in a suprising place.


The Bloomin’ Onion is “only in America”-this isn’t food,people!

foods that give you energyThe most popular appetizer on the Outback steak menu is the Bloomin’ Onion. It’s so awful I can’t write about it (LOL!) It has 1,959 calories, of which 1,450 are from fat. It’s like eating deep fried fat. And that’s without the “bloom sauce” which is another 200 calories.

What to eat instead:

Look later on but I’ve discussed how to order like Sally in “that movie” where the woman says “I’ll have what she’s eating.” Who remembers? Click to be reminded and get a good laugh. Or just keep reading because I’ll get to “how to order” when I discuss appetizers…..


helps create lean body massA 22-ounce porterhouse steak is more food that you need to eat at one time. A serving is 6 ounces. Not 22.

What is with Americans-serve this to a visiting European and they’ll laugh-seriously, they do!

This massive carcass contains 1,109 calories and 78 grams of fat, of which 34 grams are saturated.

That steak also contains 631 milligrams of sodium, which is 42 percent of the 1,500 milligrams/day limit per the A.H.A.


A 14-ounce New York strip steak has 764 calories, 49 grams of fat, of which 21 are saturated, and 551 milligrams of sodium.

Replace this with:

If meat is on your mind, may I suggest the six ounce Outback Steak Special. At only 254 calories and only 13 grams of fat, the six ounce special has a nice lean body mass building 37 grams of protein.

bcaa bodybuilding foodAside from the Grilled Chicken, this is the next best thing on the entree menu.

Or how about Victoria’S Filet® 6 ounces with 218 calories and 9 grams of fat?

Actually, a quick word about the grilled chicken for those of you who care about “this stuff”.

It has more bcaa bodybuilding amino acids than the steak and you will do better in the long run with more chicken, less steak.


Seafood is usually lower in saturated fat than red meat, but it can be just as high, if not higher, in sodium. A 4-ounce lobster tail contains 439 calories, 26 grams of fat, of which 14 grams are saturated, and 784 milligrams of sodium.

foods to speed up metabolismWhen Outback says no rules they mean no rules at all!  The No Rules Pasta dishes clock in at  an average of 1,200 calories, 70 grams/fat, 80 grams/ carbs.

The one with chicken and scallops is about 1300 calories,ouch! The creamy parmesan sauce really is the culprit here.

Any and all dishes that say no rules means they are all 1200 calories or more and definitely follow no healthy dietary rules.


People who eat out a lot and don’t have an idea of what they are eating are the ones who message me that they have had totally unexplained weight gain.

Unexplained because they just have been “unaware”, that’s why.

If you want Chicken:

Have the grilled Chicken on the Barbie which is 305 calories, 57 grams of protein and only three grams of fat.

OR if you want seafood and want an Entree how about this?

metabolism boosting foods

2 Lobster Tails With Tangy Tomato Salad No Croutons/broccoli, no butter  416 CALS/ 9GMS FAT/ 31 GMS CARBS

7 oz Salmon With Seasonal Veggies No Butter                                          489 CALS/ 27 GMS FAT/ 14GMS CARBS


eating salmon is a form of inside out serious skin careNorwegian Salmon                                                                                     387 CALS/ 25 GMS FAT/ 2 GMS CARBS

Simply Grilled Tilapia With Steamed Veggies                                             323 CALS/ 8 GMS FAT/ 13 GMS CARBS

…….but this makes me nervous as I’m sure it’s farmed tilapia which so filled with toxic waste which is (not kidding you- associated with future dementia). Check out this blog-I did a whole article on tilapia-eeech.

Burgers and Sandwiches

stop a runny nose by eating non spicy meals like thisA classic cheeseburger contains 746 whopping calories-for a cheeseburger!  It has 47 grams of fat, of which 23 grams are saturated, and 1,436 milligrams of sodium.

A double burger has 1,040 calories, 73 grams of fat, of which 27 grams are saturated, and 1,441 milligrams of sodium.

A crispy chicken sandwich isn’t much better with 762 calories, 40 grams of fat, of which 18 grams are saturated, and 2,185 milligrams of sodium.


But you are the worst off picking the Aged Cheddar Bacon burger at 1042 cals, 75 grams of fat or the equally awful bloomin’ burger with 1,029 calories,1,766 milligrams of sodium tons of FAT!

FAT: 28 grams,6 grams saturated. How about a nice high bcaa grilled chicken sandwich with 590 calories and 28 grams of fat- 6 grams being saturated?


Many people are fooled into thinking that salads are “diet food.” This couldn’t be farther from the truth if you’re looking at the Outback steak menu.

eating salads are a way how to tighten skin

Aussie Chicken Cobb Salad Crispy with Honey Mustard    dressing    1302   CALS       99   GMS FAT    64 GMS CARB

Aussie Chicken Cobb Salad Crispy with Tangy Tomato    dressing       969   CALS        56  GMS FAT     72 GMS CARB

Aussie Chicken Cobb Salad Crispy with Thousand Island  dresssing   1298 CALS       102  GMS FAT     54 GMS CARB

Aussie Chicken Cobb Salad Grilled with Blue Cheese  dressing          963  CALS          76  GMS FAT      20 GMS CARB

Aussie Chicken Cobb Salad Grilled with Honey Mustard dressing      988  CALS            73  GMS FAT      36 GMS CARB

Aussie Chicken Cobb Salad Grilled with Mustard Vinegrette             1044  CALS            83  GMS FAT      26 GMS CARB

Aussie Chicken Cobb Salad Grilled with Ranch Dressing                  961   CALS             76  GMS FAT      21 GMS CARB

Aussie Chicken Cobb Salad Grilled with Oil And Vinegar                   770  CALS              56  GMS FAT     19 GMS CARB

Aussie Chicken Cobb Salad Grilled with Thousand Island  Dressing  984    CALS            76   GMS FAT    26 GMS CARB

Aussie Chicken Cobb Salad Grilled with Tangy Tomato  dressing       656   CALS             30   GMS FAT    44 GMS CARB       NOT AS BAD!


So I really wouldn’t “waste the calories” on one of these salads,honestly would you? For a salad?

Have you ever thought of ordering off the Outback steak menu like this?

Now I’ve been accused of being a little “high maintenance” A-la “When Harry met Sally” food ordering scene. But honestly, shouldn’t we get dressing “on the side” if we want it on the side? Even if ordering a meal from an Outback steak menu? Why not order THIS type of way instead?

You want a salad, OK here you go:

what foods give you energyHouse Salad                                                             171C                 10FGMS             15CGMS   (bring your own dressing packet or ask for vinegar , yes try it!)

House Salad with Tangy Tomato Dressing                 228C                11FGMS              28CGMS



Now you want scallops,what about a side order?


metabolism booster foods

You actually get four,not two

Grilled Scallops                                                         210C                 10FGMS             8CGMS

Grilled Shrimp On The Barbie                                   147C                 8FGMS                12CGMS    yes it’s an appetizer and so what?

Seared Ahi Tuna Regular                                          125C                 7FGMS                9CGMS     yes ditto but you can get TWO appetizers and a salad then….isn’t THAT enough?



Didn’t think so,so how about some veggies? They have lots to choose from.

Fresh Seasonal Mixed Veggies                                                                            96                   3                11


contains vitamins that give you energyFresh Steamed Broccoli                                              109                 8                9  One of the foods that give you energy too!


Fresh Steamed French Green Beans                          55                   3                6


Grilled Asparagus                                                                                                  52                   4                3



Dessert disaster: The Chocolate Thunder From Down Under:

WHY would you eat the chocolate thunder from down under? Seriously? Do you have a death wish? This heart attack on a plate has 1,554 calories with 949 coming from fat.

If you “must”, here are a couple of suprisingly not AWFUL choices.

Classic Cheesecake                                                                                                  167 CALS                12 FAT GMS            11 CARB GMS

sneak some supplements for energy into your sundae to counteract the sugar slumpAnd there’s kiddie sundae on there if you want to swipe you’re child’s dessert or SPLIT IT that’s about 150 cals with less fat. But my question is, aren’t you full now and if so why must you order dessert? It’s habit and it’s one you can break. Try it.

You’ll have a much easier time keeping your weight stable if dinners out don’t turn into 2 days worth of calories.


The Outback Steak menu can sabotage your basic healthy eating plan, but if you just watch what you’re ordering you can find something tasty and good for you.

Enjoy!!! And enjoy the newsletter too!




  1. Way cool! Some extremely valid points! I appreciate you
    penning this post and the rest of the website is extremely good.

  2. I do like to have steak every once in a while. This blog however, has me rethinking my choice of meats. I did not realize how many calories and saturated fats were in one piece of meat. Would you recommend chicken instead?

    • Absolutely,always…but roasted,not fried!

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