You’re standing in the lobby. The smell of blooming onions and deep-fried grease is hitting you hard. It's overwhelming. If you’re trying to stick to the Outback Steakhouse keto diet plan, that smell is basically the siren song of sabotage. You know the one. It’s salty, crispy, and loaded with enough flour to knock you out of ketosis before you even sit down.
But here’s the thing. Outback is actually one of the easiest places to stay on track if you know which landmines to jump over.
Most people mess up because they think "steak is meat, meat is keto." Sure. That’s true. But the moment you add that signature "Outback Bold" seasoning or a side of those honey-glazed carrots, your carb count skyrockets. You have to be a bit of a detective. You’ve got to look past the marketing.
The Steak Strategy: Why Quality Matters for Ketosis
Let's talk beef. Outback is known for it. When you’re looking at the menu, your eyes probably go straight to the Victoria’s Filet Mignon or the Ribeye. Good. Those are your best friends. A 6oz Victoria’s Filet has 0 grams of carbohydrates. None. It’s pure protein and fat.
However, you need to watch the preparation.
Outback typically uses two different cooking styles: "Seasoned and Seared" or "Wood-Fire Grilled." The seasoned and seared steaks are hit with a heavy dose of their proprietary spice blend. While spices are generally low carb, some blends use sugar or cornstarch as an anti-caking agent. It’s negligible in small amounts, but if you’re being strict, ask for your steak "naked" or just with salt and pepper.
The Ribeye is the keto king here. Why? The marbling. Fat is your fuel. A 12oz Ribeye gives you a massive hit of healthy fats that keep you satiated. If you go for the Melbourne Porterhouse, you’re getting the best of both worlds—the tenderness of the tenderloin and the fat of the strip.
Avoid anything with a glaze. The Bourbon Steak or anything "Teriyaki" is a hard no. Those sauces are essentially liquid sugar. Honestly, if the meat is good, you don't need the sugar anyway.
The Bloomin’ Onion Problem
We have to address the elephant in the room. The Bloomin' Onion.
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It is a keto nightmare. One single appetizer contains over 120 grams of carbs. That’s roughly six days' worth of carbs for someone on a strict ketogenic protocol. Even "just one petal" is risky because the breading is thick and the dipping sauce—the Bloom Sauce—is made with horseradish, mayo, and... sugar.
If your table orders one, grab a napkin. Cover your eyes. Or better yet, order the Seared Pepper Ahi. It’s sashmi-style tuna crusted in ginger pepper. It’s fresh. It’s clean. Just skip the creamy ginger soy sauce, or just give it a tiny dip. The tuna itself is almost pure protein and healthy Omega-3s.
Another solid starter? The Grilled Shrimp on the Barbie. It’s seasoned with a blend of herbs and served with a side of toasted artisan bread. Give the bread to your friend. Eat the shrimp. They are buttery, smoky, and perfectly keto-compliant.
Navigating the Side Dish Minefield
This is where most people fail at the Outback Steakhouse keto diet.
The "standard" sides are almost all carbs. Fries? No. Mashed potatoes? Absolutely not. Sweet potato with honey butter? You might as well eat a slice of cake.
You want the steamed seasonal veggies. But wait. Ask them to hold the carrots. Most of the time, the "seasonal" mix is broccoli, squash, and carrots. Carrots are higher in sugar than most keto-followers like. Just ask for a double portion of steamed broccoli with extra butter.
Butter is the secret weapon.
Most restaurants use a butter blend or margarine. At Outback, you can specifically ask for real butter. Put it on your steak. Put it on your broccoli. It ramps up the fat content and makes the meal feel way more indulgent.
Asparagus is another elite choice. It’s usually grilled and has a great crunch. Just check that they didn't drizzle it with any balsamic glaze, which is often reduced down until it's basically syrup.
Salads: The Hidden Sugar Trap
You think you’re being healthy. You order the Brisbane Caesar Salad.
Stop.
The croutons are obvious. You know to toss those. But the dressing is the real kicker. While Caesar dressing is traditionally keto (anchovies, egg yolk, oil), many chain restaurants add sugar to balance the acidity. Outback’s Caesar is generally okay, but the Blue Cheese dressing is often a safer bet for keto.
The Blue Cheese Pecan Chopped Salad is amazing, but you have to customize it. The pecans are "cinnamon crusted," which means they are coated in sugar. Ask for plain pecans or just leave them off. The blue cheese crumbles and the vinaigrette are fine, but always ask for the dressing on the side.
- Steakhouse Salad: Get it with steak (obviously), extra egg, and blue cheese crumbles.
- Aussie Cobb: Loaded with protein. Just ditch the croutons.
- Dressings to trust: Ranch, Blue Cheese, Oil & Vinegar.
- Dressings to avoid: Honey Mustard, Tangy Tomato, Raspberry Vinaigrette.
What About the Wings?
Wings can be keto. They can also be a disaster.
Outback’s Kookaburra Wings are breaded. That’s the problem. Even the "mild" ones have a flour coating. If you really want wings, you have to ask if they can do them "naked" and unbreaded. Some locations will accommodate this; others won't because they are pre-prepped.
If they can't do naked wings, stick to the Alice Springs Chicken—but with a catch. The Alice Springs Chicken is a keto staple: grilled chicken breast topped with sautéed mushrooms, crisp bacon, melted Monterey Jack and Cheddar, and honey mustard sauce.
You see the problem? The honey mustard.
Tell them to swap the honey mustard for ranch or just extra butter. It’s a flavor bomb without the insulin spike. It’s probably the most filling thing on the menu that isn't a giant slab of red meat.
Drinking at the Bar
If you’re having a drink, keep it simple. The "Wallaby Darned" is a sugar bomb. All those fruity margaritas? Forget about them.
Stick to a dry red wine like a Cabernet Sauvignon. It has about 4 grams of carbs per glass. Or, go with a spirit and a zero-calorie mixer. Tequila and soda with a lime. Gin and diet tonic (make sure it’s diet, regular tonic is full of sugar).
Honestly, water with lemon is your best bet for staying in deep ketosis, but a celebratory glass of wine won't kill your progress if you've been clean with your entrée.
The Mental Game of Eating Out
Eating out on keto isn't just about the macros. It's about the social pressure. Your friends are going to be face-deep in a loaf of that brown honey wheat bread. It’s warm. It’s delicious. It’s also a trap.
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Tell the server not to bring the bread to the table. If your companions want it, ask the server to place it on the far side of the table away from you. Out of sight, out of mind.
The Outback Steakhouse keto diet works because the restaurant is built around high-quality protein. You aren't "dieting" when you're eating a 12oz ribeye with garlic butter and grilled asparagus. You’re feasting. Shift your mindset from "what I can't have" to "how much steak I'm about to enjoy."
Actionable Steps for Your Next Visit
Next time you head to Outback, follow this checklist to ensure you stay in ketosis:
- Prioritize the Ribeye or Filet: These offer the best fat-to-protein ratios. Ask for "naked" seasoning if you are sensitive to trace carbs.
- The Side Swap: Always replace the potato option with steamed broccoli or grilled asparagus. Ask for "no carrots" and "extra butter."
- The Salad Modification: If ordering a salad, remove croutons and candied nuts. Stick to creamy dressings like Blue Cheese or Ranch on the side.
- Drink Smarter: Stick to unflavored spirits with club soda or a dry red wine. Avoid all "specialty" cocktails.
- Ditch the Bread: Politely decline the bread loaf before it even hits the table to avoid temptation.
If you follow these steps, you can enjoy a massive, satisfying meal without the bloat or the carb crash. It’s about making specific, intentional choices before the menu even hits your hands. Keep it simple, keep it fatty, and enjoy the steak.