COVID19/Coronavirus Disease 2019: Find the latest updates and information here.

Healthy Eating at Restaurants Around Topeka

Eating at a restaurant is about more than just ordering food and — well — eating it. When you go to a restaurant (fast food excluded), you’re also there to enjoy the atmosphere and have a good time with your folks.

Then you open the menu. You see mouth-watering option after mouth-watering option. And you think about that health goal, like weight loss or lowering your cholesterol. And you’ve already decided that a salad is out of the question.

The good news is, you can usually find a healthy-ish option or two on the menu — you just have to know how to find those hidden gems.

Healthy eating means different things for different people. For some people, it’s all about a low-carb diet. Others may say high-protein is the way to go. In general, a healthy diet is one that covers the different food groups (all in moderation, of course):

  • Fruits
  • Vegetables
  • Whole grains
  • Low-fat dairy products
  • Lean proteins, such as:
    • Beans, legumes, nuts, and seeds
    • White meat from the breast (poultry)
    • Tenderloin cuts (beef and pork)
  • Healthy fats, such as:
    • Fatty acids found in salmon and tuna
    • Flaxseed, canloa, and soybean oils
    • Nuts and seeds (walnuts, butternuts, sunflower seeds, etc.)

No matter what type of cuisine you’re craving, here are some options to consider for healthy eating at restaurants around Topeka.

Blind Tiger Brewery & Restaurant


  • Hummus platter: “House-made Hummus (Mediterranean bean dip) in the flavor-of-the-day (ask your server), served with Pita triangles and mixed veggie chips”
    • Healthy eating tip: Skip the Pita triangles and just go with the mixed veggie chips


  • Salmon Filet: “8 oz Atlantic Canadian Salmon filet, with our own mustard-dill sauce on the side, served on a bed of rice pilaf, with choice of one side dish, your choice”
    • Healthy eating tips:
      • Opt for poached salmon
      • Go with seasonal vegetables for the side dish
      • Skip the rice pilaf

Check out the menu.

Blue Moose Bar & Grill


  • Traditional Hummus: “Served with cucumber, sundried tomatoes, kalamata olives, feta cheese, olive oil and pita bread”
    • Healthy eating tip: Go easy on the pita bread chips


  • Anything from the “Lighter Side” menu (under 600 calories):
    • Grilled Mahi Fish Tacos: “2 soft corn tortillas filled with blackened mahi, chipotle mayonnaise, lettuce and pico de gallo. Served with chipotle rice, black beans and our house salad.”
    • Wood-Grilled Petite Filet Mignon: “5 oz filet served over whipped cauliflower and finished with aged balsamic glaze. Accompanied by squash succotash.”
    • Chicken Puttanesca With Angel Hair: “Petite grilled chicken breast served over angel hair pasta and our house-made marinara sauce with red onions, kalamata olives, white wine and capers”
    • Superfood Kale Salad: “Tender kale, carrots and heirloom cherry tomatoes tossed in our homemade sesame soy ginger vinaigrette. Topped with soy ginger quinoa, fresh blackberries and dried nori”
      • Healthy eating tip: Add grilled chicken or salmon for extra protein

Check out the menu.

Chez Yasu


  • Shrimp Cocktail (dinner menu): “Boiled shrimp with Yasu’s cocktail sauce”


  • Poulet Sauté: “Thinly sliced chicken breast with choice of teriyaki, herbs or peppercorn sauce”
    • Healthy eating tip: Order with herbs instead of teriyaki or peppercorn sauce

Check out the menu.

Hanover Pancake House


  • Veggie omelette: “Filled and topped with broccoli, mushrooms, diced tomatoes, green & red peppers, and onions”
    • Healthy eating tip: Ask if you can have the omelette made with egg whites.
  • Side order of fresh fruit cup


  • Turkey Delight Sandwich: “Grilled turkey & onions topped with swiss cheese on Texas toast”
    • Healthy eating tip: Ask if you can have it on rye bread instead of Texas toast


  • Grilled Liver and Onions: “Served with choice of potato and Texas Toast”
    • Healthy eating tip: Skip the Texas Toast

Check out the menu.

Herman’s Meat and Smokehouse

Appetizers (listed as “Soups, Chili, Salads & Spuds” on menu)

  • Vegetable beef soup
  • Potato with chili and cheese
    • Healthy eating tip: Go light on the cheese or skip it altogether

Entrees (listed as “Smokehouse Dinners” on menu)

  • One meat and one side: turkey breast and green beans

Check out the menu.

Lonnie Q’s Barbecue

  • Turkey in the Slaw Q-Cup: “Tender turkey covered with ‘cold’ slaw.”

Check out the menu.

Margarita’s Jalisco


  • Guacamole


  • Veggie fajitas: “Grilled mushrooms, broccoli, tri-color bell peppers, onions and tomatoes. Served with rice, beans, guacamole, sour cream & pico de gallo”
    • Healthy eating tip: Skip the sour cream and for an even healthier option, skip the tortilla, too
  • Yucatan: “Grilled shrimp with our homemade Yucatan salsa. Served with zucchini, red & yellow peppers, over steamed rice.”

Check out the menu.



  • Anything from “Sophia’s Slim Choices” (under 500 calories):
    • Salmon Portabello: “Portabello mushroom cap with basil pesto, salmon, cream cheese, red peppers, and artichokes. Served with steamed broccoli”
    • Shrimp Pesto Ravioli: “Basil pesto sauteed with tomato filets, parmesan cheese and tossed with asiago and garlic ravioli. Topped with 10 garlic shrimp”
    • Surf & Turf: “8oz. petite tender with sauteed langostinos, tomatoes, basil, red onion, and olive oil over grilled asparagus”
    • Paisano’s Mixed Grill: “Rosemary chicken, garlic shrimp, fresh broccoli, mushrooms, roasted red peppers, and artichokes with balsamic vinegar”
    • Pesce Giallo: “Twin 4oz. salmon filets grilled over sauteed langostinos, scallops, shrimp, artichokes, zucchini, sun-dried tomatoes, white wine, lemon, and turmeric”

Check out the menu.

Pizagel’s Pizza & Bakery


  • Margherita Pizza on Wheat Crust: “House sauce, Basil, Fresh Roma Tomatoes, and Mozzarella cheese”
  • Veggie Pizza on Wheat Crust: “Black Olives, Onion, Bell Pepper, Fresh Tomato and Mushroom”

Bagel sandwiches:

  • Lox & Cheese: “Lox Filet, Chive Cream Cheese, Red Onion, Capers, Tomatoes”

Grilled sandwiches:

  • Chicken: “Chicken, Pesto, Portabello Mushrooms, Provolone, Red Onions”

Check out the menu.

RowHouse Restaurant

Appetizers (listed as “To Start” on lunch menu):

  • Creamy Tomato Dill Soup

Entrees (lunch menu):

  • Veggie, Seeds, & Beans Bowl: “Sweet potato puree, zucchini noodles, broccoli rice, sauteed greens, green aioli”
  • Citrus Brined Chicken Breast: “Sweet potato puree, lentil salad, roasted onion vinegarette, herb salad”

Appetizers (listed as “First Courses” on dinner menu)

  • Raddichio, Kale, Arugula, Toasted Walnut, Roasted Pear, Creamy Bleu Cheese

Entrees (dinner menu):

  • Vegetarian: Fennel and Potato Latke, Fennel Cream, Olive Tapenade

Check out the menu.

The Burger Stand


  • The Classic: “Vermont white cheddar, tomato, onions & assorted seasonal greens”
    • Healthy eating tip: Substitute grilled chicken or turkey patty instead of beef


  • Black bean: “Black bean patty, pepper-jack cheese, roasted poblano salsa & assorted seasonal greens”
  • Spicy Shiitake: “Shiitake-crimini mushroom patty with habanero cream cheese, sliced avocado & assorted seasonal greens”

Check out the menu.

Tuptim Thai


  • Fresh Spring Rolls: “Lettuce cilantro, and bean sprouts hand-rolled in fresh rice wrappers”


  • Thai Basil: “Special blend seasoning of basil, bell peppers, and fresh garlic”
    • Healthy eating tip: Order with chicken
  • Assorted Veggie: “Assorted house vegetables in garlic sauce”
    • Healthy eating tip: Order with chicken
  • Fresh Ginger: “Fresh sliced ginger, straw mushrooms, onions, and bell peppers”
    • Healthy eating tip: Order with chicken

Check out the menu.

What are some of your favorite healthy eating options around town? Let us know in the comments!

Leave a Comment

Your email address will not be published. Required fields are marked *