What famous dish do you think of when you think of Outback Steakhouse? Maybe something like the Bloomin’ Onion, Gold Coast Coconut Shrimp, Sirloin and Ribs Combo, or Bloomin’ Burger? While this steakhouse chain is known for its burgers, steaks, shrimp, and fried entrees, it’s not exactly known for its many nutritious menu options. In fact, some of the unhealthiest dishes contain more calories, sodium, and fat than a day’s worth.
Restaurant meals are often not as healthy as what you can make at home because you have no control over the ingredients used and portion sizes are often much larger. This usually results in higher calorie, fat and sodium content. To learn more about the unhealthiest dishes at Outback Steakhouse, we spoke to Mary Sabat MS, RDN, LDwho has looked through the menu and selected what she considers to be the unhealthiest dish. She will also suggest a healthier alternative for you the next time you eat at that chain.
Read on, then check out the best and worst menu items at Outback Steakhouse.
The unhealthiest order at Outback Steakhouse is … the Kingsland Pasta with Steak and Prawns
This new dish from Outback Steakhouse is supposedly a “steakhouse twist” on the original Queensland Pasta – a dish made with chicken, prawns and fettuccine Alfredo. This dish takes it a step further by replacing the chicken with grilled steak, but this change brings with it extra calories, sodium and saturated fat, making it one of the unhealthiest dishes on the menu.
The Kingsland Pasta with Steak and Prawns is rich with:
Nutrition (per meal):
Calories: 1,900
Fat: 54 g (saturated fatty acids: 20 g, trans fatty acids: 0.5 g)
sodium: 1,820 mg
Carbohydrates: 237 g (fiber: 12 g, sugar: 17 g)
protein: 103g
“The Kingsland Steak and Shrimp Pasta at Outback Steakhouse is one of the least recommended options on the menu due to its shockingly high calorie count,” says Sabat. Not only does it contain nearly 2,000 calories, which is the amount the average adult should consume in an entire day, but it is also “loaded with 54 grams of fat, including saturated fat from the creamy Alfredo sauce, contributing to an unhealthy fat intake,” Sabat notes.
In addition to being high in fat and calories, this meal contains 1,820 milligrams of sodium and 237 grams of carbohydrates, which Sabat says “can lead to adverse health effects such as high blood pressure and weight gain” if consumed regularly. Considering that the FDA recommends no more than 2,300 milligrams of sodium per day, eating a meal anywhere near that level sounds like a risky idea.
“While the combination of steak and shrimp is tempting,” says Sabat, “the nutritional drawbacks of the rich, high-calorie sauce and excessive carbohydrate content make the Kingsland Steak and Shrimp Pasta a poor choice for anyone watching their health while dining at Outback Steakhouse.”
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A healthier alternative is grilled chicken on the grill
If you’re skipping the Kingsland Pasta and looking for a more nutritious option at Outback, the BBQ Grilled Chicken is for you! This wood-fired chicken is served with barbecue sauce and a side of your choice. This versatility gives you the opportunity to customize this meal to suit your personal health goals for the day.
The grilled chicken on the Barbie contains:
Nutrition (per meal):
Calories: 520
Fat: 21 g (saturated fatty acids: 5 g)
sodium: 880mg
Carbohydrates: 22 g (fiber: 1 g, sugar: 17 g)
protein: 62g
“The grilled chicken alone provides 520 calories, 21 grams of fat (excluding trans fats) and a remarkable 62 grams of protein, making it a nutritious source of protein,” says Sabat.
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“But what makes this option the healthiest on the menu,” she notes, “is its versatility in customizing it. Combining the chicken with asparagus and broccoli as a side dish adds only 140 extra calories while significantly increasing the fiber and antioxidant content of the meal.”
Considering the low calorie count, high protein content and moderate fat content, Sabat says, “This is one of the optimal options at Outback for anyone looking for a healthy and balanced dining experience.”
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