Meat is back on the menu boys and few things hold us over quite like a steak inspired by the land down under! That’s right, we’re talking about the Outback steakhouse. Eating a steak at home is just fine, but sometimes you just really want to go all out and enjoy a good sit down meal. Well, we feel the exact same way which is why we are sharing the complete guide to eating keto at Outback steakhouse.
Before ordering from Outback
Eating or drinking out while keto can be difficult with so many hidden carbs hiding in every menu. So, rather than going in blind and trying to eyeball the best choices on the fly, it’s always worth doing a little bit of preparation beforehand so you know exactly what to order.
To help you do that, you can check out the Outback menu here.
If you need a little more detail, you can also check out the nutritional information for Outback here.
Tips for staying keto at Outback
Before we dive into any specifics, here are some general tips to help you stay keto at Outback.
Stick with the steak
Of all the places to be keto when going out for dinner, a steakhouse is the best and that’s because we have full reign to eat the speciality item: steak. Just like in our review of Longhorn steakhouse, you have loads of great steaks on the menu that are completely keto friendly. So, if you are having doubts about the menu, just stick with the steaks and you’ll be just fine.
Most of the appetizers on the Outback menu are loaded with carbs and are probably best to avoid. The exceptions to this rule are the Grilled Shrimp. Just make sure to ask for no sauce (or at least on the side) and no accompanying bread.
Keep your sides green
Outback has a bunch of tasty sides but most of them are filled with carbs. When ordering a side, be sure to choose vegetables like the Asparagus to avoid breaking your diet.
Diet Sodas and water
There is so much sugar in most drinks so it’s always best to either stay with water or a diet soda. Unsweetened iced tea can be a good choice too.
Careful with the bar
Outback has an extensive alcoholic beverage list which can be very tempting. Just be careful as most cocktails and beers will have a lot of carbs. There are a few items here that would be ok like the Samuel Adams Nitro Coffee Stout, Can, 16 oz but will we go into more detail later.
What to order to stay keto at Outback Steakhouse
Now let’s dive into the menu and put together some great orders for a hungry keto follower!
As we mentioned, most items here are very high in carbs even the kookaburra wings that some people think are keto actually have up to 72 grams of carbs per serving!
- Grilled Shrimp on the Barbie without extras (3g carbs)
Salads look great on paper until you add all the dressing and extras. If you really want a salad, request no croutons and have the dressing on the side. The dressings themselves can also be pretty carby so we recommend one of the following:
- Caesar dressing (2g carbs)
- Mustard vinaigrette (4g carbs)
- Ranch (1g carbs)
- Thousand Island (6g carbs)
Most soups do have quite a few unnecessary carbs but there are a couple good options.
- Tasmanian Chili cup (7g carbs)
- Broccoli Soup Cup (10g carbs)
You can pretty much enjoy whatever you want when it comes to the steaks. The Outback Style Prime Rib 16 oz. (8g carbs) is a little bit higher in carbs, but the rest are perfectly good options.
- Victoria’s Filet Mignon 6 oz (1g carbs)
- Victoria’s Filet Mignon 8 oz (1g carbs)
- Victoria’s Filet Mignon 9 oz (1g carbs)
- Victoria’s Filet Mignon 11 oz (1g carbs)
- Prime Filet 11 oz (Regional) (1g carbs)
- Outback Center Cut Sirloin 5 oz (0g carbs)
- Outback Center-Cut Sirloin 6 oz (1g carbs)
- Outback Center Cut Sirloin 8 oz (1g carbs)
- Outback Center Cut Sirloin 9oz (1g carbs)
- Outback Center-Cut Sirloin 11 oz (1g carbs)
- Outback Center Cut Sirloin 12oz (1g carbs)
- Ribeye 12 oz (1g carbs)
- Ribeye 15 oz (1g carbs)
- Classic Prime Rib- 12oz (3g carbs)
- Classic Prime Rib- 16oz (4g carbs)
- Classic Prime Rib- 10.oz (2g carbs)
- Outback Style Prime Rib 16 oz (8g carbs)
- Outback Style Prime Rib-12 oz (7g carbs)
- Outback Style Prime Prime- 10 oz (7g carbs)
- Bone In Ribeye 18 oz (3g carbs)
- Prime NY Strip 16 oz (0g carbs)
- Prime NY Strip 20 oz (0g carbs)
- Melbourne Porterhouse 22 oz (1g carbs)
Most of the steak extras are ok, just be careful to not let the overall meal have too much carb creep.
- Grilled Shrimp on the Barbie (3g carbs)
- Add On Add 4 oz Lobster Tail (3g carbs)
- Toowoomba Topping (3g carbs)
- Peppercorn Sauce (3g carbs)
- Small Roasted Garlic Butter Topping (1g carbs)
- Large Roasted Garlic Butter Topping (2g carbs)
- Sauteed Shrooms (7g carbs)
Like the steaks, your seafood options are pretty safe so enjoy what you want.
- Grilled Salmon with Remoulade (1g carbs)
- Lobster Tails (2) (0g carbs)
- Grilled Shrimp on the Barbie Entree (3g carbs)
- Toowoomba Salmon (4g carbs)
Again, stick with green veggies to avoid spiking your carbs
- Broccoli (8g carbs)
- Green beans (9g carbs)
- Asparagus (5g carbs)
There are definitely some great options here for the extra hungry, but just remember, clean meats and clean fish. Avoid things like ribs or fried chicken as those will explode you carb numbers.
- Steak & Mate Combos 11 oz Sirloin & 5 oz Grilled Chicken (13g carbs)
- Steak & Mate Combos 11 oz Sirloin & 5 oz Alice Springs Chicken (12g carbs)
- Sirloin 5 oz & 5 oz Grilled Chicken (12g carbs)
- 6 oz Sirloin & 5 oz Grilled Chicken (12g carbs)
- 8 oz Sirloin & 5 oz Grilled Chicken (13g carbs)
- 9 oz Sirloin & 5 oz Grilled Chicken on the Barbie (13g carbs)
- Sirloin 5 oz & 5 oz Alice Springs Chicken (11g carbs)
- 6 oz Sirloin & 5 oz Alice Springs Chicken (11g carbs)
- 8 oz Sirloin & 5 oz Alice Springs Chicken (12g carbs)
- 6 oz Filet & Lobster (3g carbs)
- 8 oz Filet & Lobster (3g carbs)
- 9 oz Filet & Lobster (4g carbs)
There are other options on the menu but I would caution against most of them as they can be pretty high in carbs. The main tips here are to avoid anything glazed, deep fried or in a bun.
- Alice Springs Chicken Entree (14g carbs)
- The Outbacker Burger with American Cheese without the bun (9g carbs)
Unfortunately, desserts are all filled with sugar and definitely not an option. If you’ve got a sweet craving, I suggest checking out some of our keto friendly dessert options.
Outback has an extensive selection of both soft drinks and alcoholic beverages. While many contain a lot of sugar and carbs, there are some good options here including some keto-friendly alcoholic drinks at Outback.
- Coke Zero (0g carbs)
- Gold Peak Coffee (0g carbs)
- Diet Coke (0g carbs)
- Gold Peak Tea, Unsweet (0g carbs)
- Bottled Water (0g carbs)
- Bud Light, Bottle, 12 oz (6g carbs)
- Coors Light, Bottle, 12 oz (5g carbs)
- Heineken Light, Bottle, 12 oz (4g carbs)
- Kentucky Bourbon Barrel, Bottle, 10 oz (>1g carbs)
- Kentucky Bourbon Barrel, Bottle, 11 oz (>1g carbs)
- Michelob ULTRA Pure Gold, Bottle (3g carbs)
- Michelob ULTRA, Bottle, 12 oz (3g carbs)
- Miller Light, Bottle, 12 oz (3g carbs)
- Rogue Chocolate Stout, Bottle, 22 oz (2g carbs)
- Sam Adams Nitro Coffee Stout, Bottle (>1g carbs)
- Samuel Adams Nitro Coffee Stout, Can, 16 oz (1g carbs)
- Summit Saga IPA, Big Bloke (1g carbs)
- Summit Saga IPA, Middy (1g carbs)
- Surley Furious IRA, Big Bloke (1g carbs)
- Surley Furious IRA, Middy (1g carbs)
- Westmalle Trappist Triple, Bottle, 11.2 oz (>1g carbs)
- White Claw (2g carbs)
- Absolut Mango Crush (>1g carbs)
- Aussie Fresh Fruit Cooler – Individual (2g carbs)
- Aussie Rum Punch (>1g carbs)
- Classic Steakhouse Martini (Absolut) – Rocks/Straight-Up (0g carbs)
- Classic Steakhouse Martini (Grey Goose) – Rocks/Straight- Up (0g carbs)
- Classic Steakhouse Martini (Kettle One) – Rocks/Straight- Up (0g carbs)
- Classic Steakhouse Martini (Stoli) – Rocks/Straight-Up (0g carbs)
- Classic Steakhouse Martini (Tito’s) – Rocks/Straight-Up (0g carbs)
What to avoid if you are keto at Outback
Here are some definite no-nos that you should avoid at all costs when ordering at Outback.
Avoid the specials
These can be tempting but specials that aren;t on the menu can have hidden carbs that you just won’t be able to know about. Don’t risk it and just stick with the core menu.
Pretty much a no-brainer. Desserts at most restaurants are filled with sugar and Outback is no exception… avoid at all costs.
Avoid the anything deep fried
Deep Fried foods are typically breaded or flour coated meaning they will be quite high in carbs.
Stay away from sugary drinks
You can easily consume a lot of sugar even in a small glass of soda. Stick to water or diet soda.
No bread or potatoes
Whether it’s a burger bun, french fries or even the bread for the table, these are carbohydrate based foods and should be avoided at all costs.
Are wings at Outback keto friendly?
While you’d think that the kookaburra wings would be keto since it’s just a chicken wing, the reality is it can be pretty high in carbs even before you have any dipping sauces. That’s because these wings are glazed with a very high carb sauce. One portion of kookaburra wings can be as much as 72 grams of carbs! You should definitely avoid these.
If you’re looking for a great place to eat while staying low-carb then there are few better places to eat then Outback steakhouse. With a huge selection of delicious steaks and other low-carb offerings, eating keto at Outback is an absolute pleasure.