Milly Gaines
If you're following a keto diet, eating out can be challenging as you have to find keto-friendly restaurants with meals that fit your low-carb, high-fat macros. One popular restaurant that offers numerous keto options is Outback Steakhouse. While the entrees are not served à la carte, and most sides are not keto-friendly, there are still plenty of options to choose from. You can order a steak, grilled chicken, or salmon as your main course and pair it with low-carb vegetables such as steamed broccoli or grilled asparagus. If you're looking for a tasty treat, ask for your steak to be topped with roasted garlic butter. Just be sure to avoid the bread, sauces, and sweet glazes that can be loaded with sugar and unhealthy options.
| Characteristics | Values |
|---|---|
| Bread options | Bread buns, croutons, breaded meat |
| Keto-friendly options | Grilled chicken, steak, salmon, steamed broccoli, grilled asparagus, salads without croutons, wings without sauce |
| Tips | Ask for dry steak with no sauce, order without bread, choose oil and vinegar dressing |
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What You'll Learn
Outback's keto-friendly options
Outback Steakhouse is a good option for those on a keto diet, as its menu is packed with meat-based dishes. However, it is important to be mindful of the sauces and sides that accompany these dishes, as they may contain carbohydrates. Here are some keto-friendly options to consider when dining at Outback:
Steak
Ordering steak at a steakhouse is a good choice for keto dieters. Outback offers a variety of steak options that can be customised to fit your dietary needs. Ask for your steak to be cooked dry without any sauce, as BBQ and other sugar-laden sauces can kick you out of ketosis. You can request a dry rub of herbs and spices instead, and extra butter if you're worried about the meat tasting dry.
Salads
Salads at Outback can be made keto-friendly with a few adjustments. Order a side salad or one of their specialty salads like the Aussie Cobb salad or Brisbane Caesar salad without croutons. Request oil and vinegar as your dressing, as other creamy dressings may contain sugar and carbohydrates.
Wings
The Kookaburra wings at Outback can be made keto-friendly by ordering them without any sauce. While the wings are fried, it is unclear whether they absorb flour during the cooking process, so use your discretion if you are strict about gluten intake.
Seafood
Outback offers a variety of seafood options that can be keto-friendly. The wood-fired grilled shrimp on the barbie can be ordered without the bread. Other seafood options like salmon, crab legs, and shrimp can be grilled or steamed and paired with butter for extra fat.
Sides
When it comes to sides, plain steamed vegetables and asparagus are good keto-friendly choices. You can also ask for a side of steamed broccoli or grilled asparagus with your meal. While not the most exciting option, a side salad without croutons and with a keto-friendly dressing like Caesar, ranch, or blue cheese is also an option.
Remember that Outback is accommodating of special requests, so don't be afraid to ask for customisations to make your meal keto-compliant.
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Breaded items to avoid
A keto diet is typically built on whole, nutrient-dense foods such as meat, fish, eggs, and non-starchy vegetables, along with natural fats like butter or olive oil. The aim is to keep your body in a state of ketosis, where it burns fat for energy instead of carbohydrates.
Breaded items are typically high in carbohydrates and should be avoided on a keto diet. Here are some breaded items and other foods to avoid:
- Kookaburra wings at Outback Steakhouse are cooked in a fryer with flour, so they should be avoided.
- Breaded meats, such as fried chicken or fish sticks.
- Breaded vegetables, such as onion rings or zucchini fries.
- Breaded cheese sticks or mozzarella sticks.
- Breaded shrimp or other seafood.
- Breaded eggplants or tofu.
In addition to breaded items, there are other foods to be mindful of when following a keto diet. These include:
- Starches such as pasta, rice, potatoes, and bread.
- High-sugar foods such as candy, cakes, and soft drinks.
- Dried fruit, which has a higher concentration of sugar.
- Some low-fat or fat-free foods that may be higher in sugar.
- Sauces, dressings, and condiments that contain sugar.
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Sauces to avoid
While Outback Steakhouse is a good choice for dining out on a keto diet, there are some sauces that you should avoid to stay in ketosis.
Firstly, BBQ sauce, which is served with the ribs and the wood-fired grilled shrimp, should be avoided as it is high in sugar and carbs. If you want to order ribs, ask for them dry and without the BBQ sauce. Similarly, the honey mustard sauce that comes with the Alice Springs Chicken should be avoided, so be sure to request no sauce.
Salad dressings can also be a source of hidden carbs and sugars. The creamy blue cheese dressing, sweet balsamic glaze, and Danish blue cheese dressing all should be avoided. Instead, opt for oil and vinegar, or ask for your dressing on the side so you can control the amount. The Caesar dressing is also best avoided if you are strict keto, as it may contain sugar.
Other sauces to watch out for include the soy ginger sauce, which is high in sugar, and the Tangy Tomato Dressing, which may be lower in calories but could still be high in carbs.
In general, it is best to ask for your meat dry and request any sauces or dressings on the side so that you can control the amount you consume.
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Keto-friendly sides
Outback Steakhouse offers a variety of keto-friendly side options that can accompany your main course. Here are some recommendations:
Salads: Ordering a salad is a great way to stay keto-compliant at Outback. They offer a range of salad options, including the Side Salad, Aussie Cobb Salad, Brisbane Caesar Salad, Steakhouse Salad, Blue Cheese Wedge Salad, and Blue Cheese Chopped Pecan Salad. When ordering any of these salads, remember to request no croutons and ask for oil and vinegar dressing instead of the usual dressings, which may contain sugar or extra carbs. For example, the Brisbane Caesar Salad is recommended with oil and vinegar dressing if you're strict keto due to the sugar content of the standard Caesar dressing.
Steamed Broccoli or Grilled Asparagus: These are excellent keto-friendly vegetable options. You can pair them with your steak or other main courses. Broccoli is a recommended keto option, but be mindful of other vegetables that may be included in the seasonal veggie mix, such as squash, green beans, or peas, which are not considered keto-friendly.
Low-Carb Vegetables: In addition to broccoli and asparagus, you can opt for other low-carb vegetables as sides. Steamed cauliflower is a good alternative to higher-carb options like potatoes or macaroni and cheese. You can also ask for seasonal veggies without carrots if you're on a strict keto diet.
Wings: While wings may be breaded, you can order the Kookaburra Wings without any sauce to make them keto-friendly. However, keep in mind that the preparation method may vary, and it's challenging to estimate the nutrition content of a single wing due to size variations.
Grilled Shrimp: The Wood-fired Grilled Shrimp on the Barbie is another option, but remember to request it without the bread to make it keto-friendly.
Remember, Outback is accommodating of special requests, so don't hesitate to ask for modifications to make your meal keto-compliant.
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Customising your order
Meat Options
Ordering steak at a steakhouse is a great choice for keto dieters. Outback offers a range of signature steaks that are likely to be keto-friendly. Ask for your steak to be cooked without any added butter or oil, and request any sauces on the side so you can control the amount added. If you want to add extra flavour, ask for a dry rub of herbs and spices instead of sugary sauces. If you're concerned about the meat drying out, ask for an extra helping of butter.
Sides
Be mindful of the sides that come with your steak. Avoid potato-based sides like fries, mashed potatoes, or potato salad. Instead, opt for low-carb vegetables such as steamed broccoli, grilled asparagus, or other grilled or steamed vegetables. You can also ask for a side salad, but remember to request no croutons and choose a keto-friendly dressing such as oil and vinegar or one of the dressings mentioned earlier.
Other Options
In addition to steak, Outback offers other keto-friendly options such as grilled chicken or salmon. These can be paired with low-carb sides as mentioned above. If you're feeling adventurous, you could try the Kookaburra wings without any sauce, or the Wood-fired Grilled Shrimp on the Barbie without the bread. The Alice Springs Chicken, a cheese-topped dish, should also be suitable as long as you avoid the honey mustard sauce that usually comes with it.
Desserts and Beverages
When it comes to desserts, keto-friendly options are limited at Outback. It's best to stick to water (plain or sparkling), diet soda, unsweetened tea, or black coffee.
Remember, Outback is accommodating of special requests. Don't be afraid to ask for customisations to make your meal keto-compliant.
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Frequently asked questions
Outback Steakhouse offers a variety of keto-friendly options. You can order grilled chicken, steak, or salmon with low-carb vegetables like steamed broccoli or grilled asparagus. You can also order the Alice Springs Chicken without the honey mustard sauce. Other options include the Kookaburra wings without sauce, Wood-fired grilled shrimp without the bread, and the Brisbane Caesar salad without croutons.
You should avoid bread, rice, potatoes, mac and cheese, pasta, burgers, sandwiches, and breaded seafood. Be cautious with sauces as they may contain added sugar or carbohydrates.
Yes, you can order plain steamed vegetables, asparagus, or a side salad without croutons. For dressing, choose Caesar, ranch, blue cheese, or blue cheese vinaigrette, as these have 2 or fewer grams of carbohydrates per serving.
