Are Portillo's salads a healthy option?

December 28, 2025 •

4 min read

With a Chicken Pecan Salad and dressing containing 910 calories and 70g of fat, the assumption that all restaurant salads are healthy doesn't apply. So, are Portillo's salads a healthy option, or are these meals disguised as diet-friendly choices?

Quick Summary

A nutritional breakdown of Portillo's popular salads shows that many are surprisingly high in calories, fat, and sodium, particularly due to high-calorie dressings and additions. Healthy modifications are often necessary.

Key Points

Dressing is the biggest factor: The house dressing adds hundreds of calories, fat, and sodium to Portillo's salads.
Chopped Salad can be high-calorie: With dressing and all the toppings, the Chopped Salad is a substantial meal with 850 calories.
Chicken Pecan is an indulgent choice: The Chicken Pecan Salad with Bacon is the least healthy salad option, topping 900 calories.
Customization is key: Asking for dressing on the side and omitting high-fat additions like cheese and bacon drastically improves the nutritional value.
Side Garden Salad is the safest bet: For a guaranteed low-calorie and low-fat base, the Side Garden Salad is the best choice.
Greek Salad has hidden fat: Even the Greek salad, which sounds healthy, contains high levels of fat due to its ingredients and dressing.

The Salad Deception at Fast-Casual Restaurants

Many diners turn to salads at fast-casual restaurants like Portillo's, believing they are a universally healthy choice. While a bed of lettuce and vegetables provides vitamins and fiber, the additions of cheese, bacon, crunchy toppings, and especially generous servings of creamy, high-fat dressings can transform a simple salad into a calorie and fat-laden meal. Portillo's, famous for its Italian beef and hot dogs, has a salad menu that requires a careful, nutritional eye. Understanding the specific components and nutritional data is key to making a truly healthy decision, as some options are far more indulgent than their name suggests.

The Chopped Salad: A Dissected Favorite

The iconic Portillo's Chopped Salad is a fan favorite, loaded with mixed greens, chicken, bacon, gorgonzola cheese, pasta, and tomatoes. The ingredients alone are substantial, and the nutrition changes dramatically with the dressing included. A serving of the Chopped Salad without dressing contains 510 calories, 20g of fat, and 1460mg of sodium. However, adding Portillo's house dressing bumps the total to 850 calories, 54g of fat, and a staggering 1960mg of sodium.

How dressing changes everything:

The dressing adds an extra 340 calories from fat and sugar.
Sodium intake increases by 500mg, pushing it close to a full day's recommended allowance for some individuals.
Total fat more than doubles, with saturated fat also seeing a significant increase.

This makes the difference between a moderate meal and one with the caloric density of a cheeseburger and fries. To enjoy this salad more healthily, ask for the dressing on the side and use it sparingly, or opt for a simple vinaigrette.

The Greek Salad with Chicken: A Mediterranean-Style Surprise

While Mediterranean cuisine is often celebrated for its health benefits, Portillo's Greek Salad with Chicken demonstrates how ingredients can alter the nutritional profile. This salad features romaine, grilled chicken, feta cheese, tomatoes, red onions, and Kalamata olives. With a standard serving including the dressing, it clocks in at 620 calories, 44g of fat, and 1550mg of sodium. Though it offers a solid 27g of protein and 7g of fiber, the high fat and sodium levels are still a concern. The fat content is driven by the cheese, olives, and dressing, so ordering the vinaigrette on the side is essential for mindful eating.

The Chicken Pecan Salad with Bacon: A Decadent Indulgence

Don't let the word 'salad' fool you; the Chicken Pecan Salad with Bacon is the least healthy option on the menu for those watching calories, fat, or sodium. This salad includes spring mix, grilled chicken, bacon, pecans, cheese, and a creamy honey peppercorn dressing. With the dressing, it soars to 910 calories and 70g of fat. The sodium content is also very high, at 1670mg. This salad is less a healthy meal and more a decadent, specialty item. To make it a better choice, ask for grilled chicken, skip the bacon and cheese, and get the dressing on the side.

Comparison Table: Popular Portillo's Salads


Salad	Calories (with dressing)	Total Fat (with dressing)	Sodium (with dressing)
Chopped Salad	850	54g	1960mg
Greek Salad w/ Chicken	620	44g	1550mg
Chicken Pecan Salad w/ Bacon	910	70g	1670mg
Classic Caesar Salad w/ Grilled Chicken	700	N/A	N/A
Side Garden Salad	170 (no dressing)	8g (no dressing)	260mg (no dressing)

Tips for Healthier Ordering

Making a healthy choice at Portillo's is all about control. By taking charge of your toppings and dressing, you can significantly reduce the calorie, fat, and sodium count.

Always get dressing on the side: This is the single most effective way to reduce the nutritional load of any salad. A single serving of dressing can contain hundreds of calories and grams of fat.
Choose grilled chicken: Opt for grilled chicken breast instead of fried or breaded options, which add unnecessary fat and calories. This is especially important for the Spicy Chicken Chopped Salad.
Limit cheese and bacon: Ingredients like gorgonzola, feta, and bacon crumbles are high in fat and sodium. Ask for less or skip them entirely.
Consider skipping the pasta: The ditalini pasta in the Chopped Salad adds extra carbohydrates and calories. Leaving it out reduces the carb count.
Order the Side Garden Salad: At just 170 calories without dressing, this is a blank canvas for a truly healthy meal. Add a protein and a light vinaigrette for a balanced option.
Pair smartly: If you want a small salad, pair it with a healthier side like a cup of soup rather than high-calorie fries.

The Healthy Choice is Yours

In conclusion, while salads are often perceived as the healthiest option on a menu, the reality at Portillo's is more complex. The high-calorie and high-fat dressings, coupled with rich toppings, mean many salads can be just as indulgent as the restaurant's famous hot dogs or Italian beef sandwiches. The key to making Portillo's salads a healthy option is being an informed consumer. By ordering strategically—such as getting dressing on the side, minimizing cheese and bacon, and choosing grilled proteins—you can transform an otherwise heavy meal into a satisfying and truly healthy one. Knowing the nutritional facts empowers you to eat well, even at a fast-casual spot known for more decadent fare. You can also visit Portillo's official nutrition and allergen page for more detailed information.

Frequently Asked Questions

The healthiest option is the Side Garden Salad, which has only 170 calories without dressing. For a larger salad, the Classic Caesar Salad with Grilled Chicken (without dressing) is a better, lower-calorie option than the Chopped Salad.

The high calorie count of the Chopped Salad is primarily due to the house dressing, bacon, gorgonzola cheese, and ditalini pasta. Without the dressing, the calories drop significantly, from 850 to 510.

While the Greek Salad has some healthy components, the high-fat cheese, olives, and dressing result in 620 calories and 44g of fat. It's a better choice than some other salads, but it still requires careful consideration.

The most effective way is to ask for dressing on the side and use only a small amount. Other helpful tips include opting for grilled chicken instead of breaded, and skipping or minimizing cheese and bacon.

No, the Chicken Pecan Salad with Bacon is not a healthy choice, especially with its dressing. It contains 910 calories and 70g of fat, making it one of the most caloric options on the menu.

Portillo's nutritional information doesn't typically specify a light dressing option, but you can control your intake by requesting any dressing on the side. This allows you to use as little as you want or bring your own low-calorie dressing.

You can view Portillo's official nutrition and allergen information on their website, which is prepared by Nutritional Information Services (NIS).

The main differences lie in their toppings and dressings. The Chopped Salad includes pasta, bacon, and gorgonzola. The Greek Salad uses feta and olives. The Chicken Pecan Salad adds bacon, pecans, and a rich honey peppercorn dressing. Each has a different nutritional impact.