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Can I Eat Outback Steakhouse While Pregnant?

Updated May 8, 2023

Are you pregnant and craving a juicy steak from Outback Steakhouse?

With all the warnings about eating out during pregnancy, it can be confusing to know if this is something you should indulge in.

Are you asking the question: Can I Eat Outback Steakhouse While Pregnant?

Good news, you don’t need to give up on that mouth-watering Bloomin’ Onion!

Can I Eat Outback Steakhouse While Pregnant?

We LOVE Outback Steakhouse and I do enjoy eating there during my pregnancies.

We will provide insight into whether or not Outback Steakhouse food is safe for you so that your worries can fade away along with your cravings.

Keep reading to find out everything you need to know about indulging at Outback while expecting!

Fortunately, most of the menu items are safe for you to eat during pregnancy.

There are a few items on the Outback Steakhouse menu that should be avoided.


Can I Eat Outback Steakhouse While Pregnant?

Yes, you can eat at Outback Steakhouse while pregnant.

Our OB/GYN Dr. Doug Penta, MD said that generally speaking it is safe to eat at Outback Steakhouse while pregnant.

But as with eating out in most restaurants during pregnancy, there are a few things you should watch out for.

When it comes to pregnancy, every woman is different.

Some women have no problems eating whatever they want, while others have to be more cautious.

I had a very hard time with deep-fried foods during pregnancy.

They would cause me nausea and abdominal pain after eating them.

Fun times. 

Turns out it was my gallbladder, which isn’t an uncommon problem for pregnant women to have.

If you are like me and fall into the latter category, don’t worry – there are still plenty of safe and delicious options at Outback Steakhouse.


Here are a few of our favorite safe and healthy dinner options at Outback Steakhouse:

  • The perfectly grilled salmon is a great option. It’s full of healthy omega-three fatty acids, which are important for both you and your baby. Plus, it’s a low-fat protein, so it won’t weigh you down or leave you feeling groggy. Salmon is a pregnancy super-food!
  • If you’re in the mood for something a little heartier, the Victoria Filet, Sirloin, or ribeye are great choices. They are leaner cuts of meat, so it’s lower in fat and calories. Just be sure to order it medium or well-done.
  • For a lighter option, grilled shrimp on the barbie is a great choice. It’s high in protein and low in fat. It can be easily customized to your liking. Add some grilled vegetables or a side salad to make it a complete meal.
  • Grilled Chicken on the barbie is another delicious option that is safe to eat during pregnancy.
  • Steakhouse Filet Salad or Grilled Chicken Salad are both great options to order during pregnancy. You will want to ask for the steak salad without bleu cheese and replace the bleu cheese dressing with another choice. If ordering the grilled chicken salad, skip the caesar dressing, as it may be made with raw eggs in some Outback Steakhouse Restaurants.
  • Aussie Cobb Salad is made with mixed greens, hard-boiled eggs, tomatoes, bacon, Monterey Jack, and Cheddar. You can order grilled chicken with it.
  • Steakhouse Salad: Seared center-cut sirloin, mixed greens, Aussie Crunch, tomatoes, red onions, cinnamon pecans. Ask that Blue Cheese crumbles be left off your salad and choose another dressing as the blue cheese dressing is not safe to eat during pregnancy.
  • The Sweet Chook O Mine grilled chicken sandwich is a great option if you are looking for a sandwich option for your meal.


Menu items to avoid during pregnancy

There are also a few Outback Steakhouse menu items that you should avoid while pregnant or enjoy in small portions because they are high in fat and calories.

These include:

  • The Bloomin’ Onion appetizer is deep-fried and coated in batter. It’s high in fat and calories and should be enjoyed in a small portion or skipped altogether. If you are in your first trimester of pregnancy, you may find eating fried, greasy foods make your morning sickness feelings worse.
  • Steakhouse Mac N cheese bites While they are delicious they are also fried, high in calories, and could cause you to suffer from heartburn, indigestion, and increased symptoms of morning sickness.
  • The Aussie cheese Fries are made with thick-cut fries, covered in melted cheese, and bacon bits. Once again going to advise that you avoid the fried fries covered in cheese or at least eat them in moderation.

If you do choose to eat one of Outback Steakhouse’s fried appetizers be sure to drink plenty of water as many of their appetizers are high in sodium too.

You should eat what you want during pregnancy as long as it is safe for both you and your baby.

If you are craving the Bloomin’ Onion or Aussie Cheese Fries as an appetizer, you can have it.

Just keep in mind portion size and how fried foods impact you during pregnancy.


What appetizer can I eat at Outback Steakhouse during pregnancy?

The grilled shrimp is going to be your best option for an appetizer at Outback Steakhouse.

This grilled shrimp appetizer is low in calories and fat and high in protein, making it an ideal choice for you during pregnancy.

Seasoned with a special blend of herbs and spices and then flame grilled.

This guilt-free appetizer can be enjoyed while pregnant.

It is light and won’t leave you too stuffed to enjoy your dinner.

We also like the Tasmanian Chili or a cup of their soup of the day.

You can always order a house salad and enjoy a piece of Outback Steakhouse’s signature brown bread as your appetizer too.


Outback Steakhouse Nutritional information for pregnancy-friendly menu options:

Grilled Chicken on the Barbie – calories: 580, fat: 37g

Steakhouse  Salad – calories: 1170, fat: 87g

Grilled Chicken on the Barbie – calories: 410, fat: 9g

Aussie Cobb Salad – calories: 400, fat: 27g

Sweet Chook O Mine Grilled Chicken Sandwich – calories: 880, fat: 53g

Tasmanian Chili (cup) – calories – 200, fat: 14g

Perfectly Grilled Salmon – calories – 550, fat: 39g



Does Outback Steakhouse Have Salads?

Yes, Outback Steakhouse does have amazing salads!

In fact, they have a few different salad options that are perfect for you to enjoy during pregnancy.

The house salad is a great option and comes with your choice of dressing.

If you are looking for something with a little more protein the Aussie Cobb Salad with grilled chicken with your choice of dressing is another excellent option to enjoy during pregnancy.

They have a Strawberry salad made with arugula, and romaine, goat cheese crumbles, served with a raspberry vinaigrette dressing that sounds amazing and is pregnancy-friendly.

For a heartier meal, you can order the Steakhouse Salad.

This salad is served with bleu cheese crumbles and a side of bleu cheese dressing, so ask for no bleu cheese crumbles and switch out the bleu cheese dressing for another choice.

Unfortunately, bleu cheese is not safe to consume during pregnancy.

It isn’t worth the risk of ending up with a food-borne illness that could harm both you and your unborn baby.

But as long as you sub out the blue cheese this salad is another good choice that you can safely enjoy during pregnancy. Remember to ask that your steak be cooked at least medium, but medium + to medium well is best.


Is Outback Steakhouse Caesar dressing safe to eat while pregnant?

You will need to call the Outback Steakhouse Restaurant you will be dining at and ask them.

What I have found is that it can vary from State to State and location to location.

The safest way for you to know is to call the manager and ask them. 

I know the Brisbane Caesar Salad is a favorite at Outback Steakhouse and many pregnant women find it one of their cravings.

But personally, we strongly recommend that pregnant women don’t eat Caesar salad unless using a commercially-made pasteurized caesar dressing.


can i eat at outback steakhouse while pregnant?


Can I eat steak while pregnant?

The answer is yes, as long as the steak is cooked to a safe temperature.

If there is one thing Outback Steakhouse seems to take very seriously it is the quality and freshness of its meats.

If you are like most in my family that prefer their meat very rare to rare, you may be disappointed to find out you’ll need to eat your steak cooked medium to well-done during pregnancy.

Undercooked or raw meat can contain harmful bacteria that could make you and your baby sick.

Eating undercooked beef is not worth the risk while you are pregnant.

You are more susceptible to food-borne illness while you are pregnant.


Can I eat the prime rib at Outback Steakhouse?

Yes, you can eat prime rib at Outback Steakhouse.

However, it is a fatty cut of meat, so you should watch your portion size.

It’s also a good idea to ask for it to be cooked medium to well-done to be sure it is cooked all the way through.

Because it is a fattier cut of meat, it may be upsetting to your stomach during pregnancy so be cautious.


Can I eat medium-rare steak while pregnant?

When it comes to steak, there are four basic levels of doneness: rare, medium-rare, medium, and well done.

Rare steak is cooked for a shorter period of time, resulting in a piece of meat that is red in the center and slightly pink around the edges.

Medium-rare steak is cooked for a bit longer, so the center of the steak is pink with a small red ring around the edge.

Well-done steak is cooked all the way through, so it is brown or gray in the center with no hint of pink.

While many people prefer their steak on the rarer side, pregnant women are advised to avoid medium-rare and rare steak.

This is because there is a risk of bacteria growing on the meat, which can lead to food poisoning.

For pregnant women, it is safer to eat steak that is cooked to medium or above.

This will help to ensure that any harmful bacteria are killed before consumption.


What sides can I order at Outback Steakhouse while pregnant? 

Outback has a wide variety of sides to choose from!

And you can’t go wrong with any of the choices.

Fresh mixed vegetables are a great side option at Outback Steakhouse.

It’s low in calories and fat and high in fiber.

Mashed potatoes are also a great choice.

They’re made with real butter and cream, add cheese and bacon for a yummy treat!

Two more excellent choices are baked potato and baked sweet potato.

The seasoned rice is a great side option to have with shrimp or chicken on the barbie.

If you like brussel sprouts or asparagus Outback offers both as a side dish.

The brussel sprouts and Victoria’s filet are my go-to at Outback.


Can I eat the grilled salmon at Outback Steakhouse?

Yes, you can eat the grilled salmon at Outback Steakhouse.

It’s a low-fat protein that’s full of healthy omega-three fatty acids, making it a perfect choice.

And, it’s served with remoulade sauce that adds a little kick to the taste of the salmon.


Can I eat the grilled chicken at Outback Steakhouse?

Yes, you can eat the grilled chicken on the barbie at Outback Steakhouse.

It’s a protein that’s low in calories and fat, making it a good choice for pregnancy

Plus, it’s cooked with a delicious BBQ sauce in many locations!

This is another healthy meal option to consider during your pregnancy.


Can I eat the steak at Outback Steakhouse?

Yes, you can eat the steak at Outback Steakhouse.

All of their mouth-watering beef is safe to eat during pregnancy.

As long as the meat is thoroughly cooked, you can happily enjoy it while pregnant.


Helpful hints for eating at Outback Steakhouse while pregnant:

1. Join the waitlist before you arrive

Outback Steakhouse strongly recommends that you join their waitlist before you arrive.

They don’t take advanced reservations.

Wait times at Outback Steakhouse can be an hour or more!

Getting on the waitlist prior to arrival will help to ensure that you get a table at a time that is convenient for you and you won’t be standing and waiting for an hour.


2. Plan to start with soup, salad, and breadsticks.

Outback Steakhouse offers soup, salad, and breadsticks as an appetizer and you may find it is enough.

This will allow you to eat a smaller portion of a high-calorie entree and have some to take home for lunch the next day.


3. Consider your order carefully

When ordering your meal, be sure to take your own needs into consideration.

If you’re feeling tired or nauseous, for example, you might want to avoid heavy meals or foods that are high in fat and grease.

Instead, opt for lighter fare such as a salad, or grilled chicken or salmon.

Also, be sure to drink plenty of water throughout your meal to stay hydrated.


4. Don’t hesitate to ask for what you need

If you have any special requests or needs, don’t hesitate to ask the waitstaff for assistance.

For example, if you want your chicken or Salmon cooked a little longer don’t hesitate to ask.


5. Take your time eating your meal

When pregnant, it’s important to eat slowly.

Enjoy your meal at Outback Steakhouse.

Taking your time will help you to avoid overeating or becoming too full and uncomfortable.


6. Ask for a take-out box

If you are getting full ask for a take-out box

That way you can enjoy the rest of your meal the next day.


List of foods to not eat when pregnant:

  • Foods that are not pasteurized– certain types of cheese like soft cheeses, Brie, Blue Cheese, etc.
  • Certain types of fish– shark, swordfish, anything high in mercury
  • Raw eggs including egg nog, hollandaise sauce, homemade mayonnaise, homemade eggnog, and runny eggs.
  • Undercooked meats– lunch meats. Deli meats.
  • Hot foods that are not “hot”, avoid hot foods that have been sitting out without a warming source. Same for foods that should be eaten cold. If no ice or refrigeration source is keeping the food cold, take a pass.
  • Caffeine– soda, chocolate, and energy drinks. (Limit your caffeine to less than 200 mg a day)
  • Herbal Teas (There are so many ingredients in herbal teas so it is best to avoid them simply. Green tea is OK.)


What should a pregnant woman eat daily?

You need to consume various nutrients every day to support your health and the development of your baby.

Protein is essential for building new tissue and can be found in meat, poultry, fish, legumes, and eggs.

Calcium is necessary for strong bones and teeth and is especially important during the third trimester when the baby’s skeleton is rapidly developing.

Pregnant women should aim to get 1000 mg of calcium per day from low-fat dairy products such as milk, yogurt, and cheese.

Iron is also important for the formation of new blood cells, and you need about 27 mg of iron per day.




  • Doug Penta MD OB/GYN

    Dr. Doug Penta, MD - Co-Founder of Maternity Comfort Solutions Dr. Doug Penta, is a seasoned Obstetrician and Gynecologist with over 38 years of practice, co-founded Maternity Comfort Solutions to provide evidence-based pregnancy and parenting information. A Boston University alum and former Clinical Professor at Harvard, his articles on Maternity Comfort Solutions offer expectant mothers invaluable nutritional insights.

  • Sue Winters RN

    Sue Winters, RN - Co-Founder of Maternity Comfort Solutions Sue combines 20 years of nursing with a rich background in early childhood education. Co-founder of Maternity Comfort Solutions, her articles provide creative toddler activities and practical tips on pregnancy nutrition and baby shower planning, embodying her commitment to supporting families through early parenthood.

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