The Complete LongHorn Steakhouse Salads Menu
Walking into LongHorn Steakhouse, most guests head straight for the steak menu — and miss one of the best values in the building. The salads at LongHorn Steakhouse deliver fire-grilled protein, genuinely fresh produce, and calorie counts that rarely top 700, all for lunch prices as low as $10.49. This 2026 guide covers every salad on the LongHorn Steakhouse salads menu, with prices, calories, protein, and our honest best-pick rankings.
This is an independent fan guide and is not affiliated with LongHorn Steakhouse or Darden Restaurants. Prices and calorie figures vary by location and come from the official LongHorn Steakhouse menu and nutrition listings; confirm with your local restaurant.
Every Salad on the LongHorn Menu: Prices & Calories
- Grilled Chicken Strawberry Lunch Salad — $12.49 | 280 cal | lunch hours only, the lightest complete meal at LongHorn
- Grilled Chicken Strawberry Salad (full size) — $15.49–$17.99 | 530 cal | all-day dinner size, 43g protein
- 7-Pepper Sirloin Lunch Salad — $11.99 | ~250 cal | lunch hours only, steak cooked to your chosen doneness
- 7-Pepper Sirloin Salad (full size) — $17.99–$20.79 | 490 cal | all-day, 45g protein, the only salad where you pick steak temperature
- LongHorn Caesar with Grilled Chicken — $10.49 | ~670 cal | the most affordable salad, classic flavor
- Farm Fresh Field Greens with Salmon — ~$22.79 | ~490 cal | the most elegant choice, best omega-3 option
Grilled Chicken Strawberry Salad: The Freshest Pick
This is consistently LongHorn Steakhouse’s top-selling salad, and one bite explains why. Fire-grilled chicken breast sits over fresh mixed greens with strawberries, grapes, mandarin oranges, candied pecans, red onions, and feta cheese, finished with raspberry vinaigrette. Six distinct flavor notes — smoky, sweet, crunchy, salty, sharp, and tangy — in a single bowl.
The lunch size is the smartest order in the whole restaurant: 280 calories for a complete meal with roughly 22g protein. The full size runs 530 calories with 43g protein, one of the highest protein-per-calorie ratios of any salad at a US casual steakhouse. The one flag: 41g sugar in the full size, mostly natural fruit sugar, so guests managing blood sugar should take note.
How to order it lighter
- Request the dressing on the side — use a third of the standard pour
- Skip the candied pecans (saves ~100 cal and 5–8g sugar) or the feta (saves ~70 cal)
- Stick with raspberry vinaigrette — the lightest dressing option for this salad
7-Pepper Sirloin Salad: The Steak Lover’s Salad
No other salad at any chain steakhouse works like this one. You choose your steak doneness — rare to well done — the same way you’d order a full entrée. Hand-cut sirloin is seasoned with LongHorn’s signature 7-Pepper blend, grilled to order, and sliced hot over cold farm-fresh field greens with tomatoes, blue cheese crumbles, and croutons. That hot-meets-cold contrast is the whole experience.
The lunch version is $11.99 for ~250 calories and 32g protein — an exceptional 12.8g of protein per 100 calories, the most efficient protein meal on the entire LongHorn menu. The full size delivers 490 calories and 45g protein. The pepper heat is mild to moderate: you taste the blend’s complexity first, then warmth develops, and the blue cheese cools it between bites.
Smart customizations
- Remove croutons for a gluten-modified or near-keto option (~8–10g net carbs)
- Add extra sirloin (~$4.99) to push protein toward 60g
- Order the steak at medium rare for maximum juiciness, or medium for the safest juicy balance
Caesar with Grilled Chicken: The Budget Pick
At $10.49, the LongHorn Caesar with Grilled Chicken is the most affordable salad on the menu and the pick for traditionalists. But don’t mistake cheap for light: at roughly 670 calories with a standard dressing pour, it’s the highest-calorie salad in this roundup. The culprit is the creamy dressing and croutons, not the grilled chicken. Order the dressing on the side and you cut a third of the calories without changing the flavor.
Farm Fresh Field Greens with Salmon: The Premium Pick
The priciest salad at roughly $22.79, but also the most elegant. Fire-grilled salmon over farm-fresh field greens at 490 calories and ~38g protein — the best omega-3 option on the menu and the salad most likely to impress. If you’re dining with a guest who expects a “real restaurant” salad rather than a steakhouse afterthought, this is the one.
Best Picks: Our Rankings
Best overall: Grilled Chicken Strawberry Salad
No other salad on the menu combines freshness, color, protein, and low calories like this one. The sweet-savory balance has zero competition in the LongHorn lineup.
Best for protein per dollar: 7-Pepper Sirloin Lunch Salad
$11.99, ~250 calories, 32g protein, steak grilled to your exact doneness. Nothing in casual dining beats it on protein efficiency per dollar.
Best for a light lunch: Strawberry Lunch Salad (280 cal)
The lightest complete meal at LongHorn Steakhouse. Order it and you can still add a starter or dessert and stay under 800 calories total.
Best for steak lovers: 7-Pepper Sirloin Salad
If you’re only at a steakhouse for beef, this is your salad. The doneness choice makes it feel like a real steak entrée in a bowl.
Best value: Caesar with Grilled Chicken ($10.49)
The cheapest salad on the menu — just manage the dressing pour.
Dressing Guide: Where the Calories Hide
The dressing is where most guests accidentally double their salad’s calorie count. At LongHorn, always request it on the side. The general lineup:
- White Balsamic Vinaigrette (~90 cal) — the lightest, cleanest choice
- 7-Pepper Ranch (~150 cal) — signature pairing for the sirloin salad
- Blue Cheese (~150–350 cal) — rich; the lower end is a light pour
- Ranch (~460 cal) — nearly doubles a lighter salad
- Honey Mustard (~480 cal) — the highest-calorie option on the board
The rule: the vinaigrettes save you 300+ calories versus the creamy options, with no real loss in flavor when the salad’s ingredients are this fresh.
6 Tips for Ordering Salads at LongHorn
- Order at lunch — the lunch salads (11am–4pm, typically Mon–Sat) are the same quality at a fraction of the calories and cost.
- Dressing on the side, every time — it puts calorie and sodium control in your hands instantly.
- Check the eClub freebie — LongHorn’s eClub offers a free appetizer worth up to $13.99 on your first visit; pair it with a lunch salad for an exceptional two-course meal.
- Ask about seasonal salads — LongHorn rotates seasonal offerings (like limited-time berry or harvest salads) that never appear on the permanent menu.
- Split a full salad — the full-size entrée salads are generous; one full Strawberry Salad split between two works as a starter for the table.
- Join the call-ahead waitlist — LongHorn doesn’t take phone reservations; use the app waitlist before leaving home to skip the 20–40 minute dinner peak.
Frequently Asked Questions
What is the healthiest salad at LongHorn Steakhouse?
The Grilled Chicken Strawberry Lunch Salad at 280 calories is the lightest complete meal on the entire menu, and the 7-Pepper Sirloin Lunch Salad (~250 cal, 32g protein) is the most protein-efficient. Both are strong picks for healthy eating.
Are LongHorn salads gluten free?
Not in standard form — most contain croutons. Removing the croutons and choosing a vinaigrette gets you close, but the shared kitchen means cross-contact risk. Guests with celiac disease should speak with the manager. See our LongHorn Steakhouse gluten-free guide for the full picture.
Can I get the lunch salads at dinner?
The lunch-sized salads are typically available 11am–4pm Monday through Saturday. At dinner, the full-size versions are the only option — but the 7-Pepper Sirloin full size at 490 calories is still lighter than most steakhouse entrées.
Which LongHorn salad has the most protein?
The 7-Pepper Sirloin Salad (full size) leads with 45g protein, followed by the Strawberry Salad (full size) at 43g. At lunch, the sirloin lunch salad’s 32g at ~250 calories wins on protein per calorie.
Does LongHorn Steakhouse have a keto salad?
The 7-Pepper Sirloin Salad without croutons is the closest thing: roughly 8–10g net carbs for the full size with White Balsamic Vinaigrette, and about 4–5g for the lunch portion. Confirmed keto-friendly by nutrition trackers.
Enjoyed this guide? Check our LongHorn Steakhouse nutrition guide, lunch menu prices, and 12 ways to save money for more ways to get the most out of every visit.
