Finding What is the Healthiest Meal at Applebee's?

October 5, 2025 •

4 min read

According to nutritionists, many popular chain restaurant meals can contain over half an average adult’s daily recommended calories and sodium. But finding what is the healthiest meal at Applebee's is entirely possible with some insider knowledge and smart ordering strategies.

Quick Summary

This article outlines the most nutritious options available at Applebee's, focusing on lean proteins like blackened salmon, grilled chicken breast, and sirloin steak, served with healthy sides like steamed broccoli.

Key Points

Choose Lean Protein: Opt for grilled chicken, blackened salmon, or a top sirloin steak over fried or heavily sauced alternatives.
Select Healthy Sides: Replace fries, mashed potatoes, or mac and cheese with steamed broccoli or garlicky green beans to add fiber and nutrients.
Customize Your Salads: Order dressings on the side and limit or skip croutons to control calorie and fat intake.
Avoid Fried Items: Steer clear of breaded platters and appetizers, which are typically high in calories, fat, and sodium.
Mind Your Portions: Consider taking half of your entrée home to manage portion size and avoid overeating.
Be Aware of Sauces: Ask for sauces on the side or choose lighter options like a squeeze of lemon or balsamic glaze instead of creamy, high-sugar sauces.
Plan Ahead: Check the Applebee's online nutrition menu before you go to make confident, informed decisions.

Dining out can be a challenge for anyone committed to a healthy lifestyle. High-calorie sauces, large portion sizes, and hidden fats can easily derail dietary goals. Fortunately, with a little planning and careful selection, you can navigate the Applebee's menu and still enjoy a wholesome, balanced meal. The key is to look for grilled, lean protein sources and pair them with non-starchy vegetable sides.

The Top Healthy Entrée Choices

When exploring the menu, your best bets are entrées that feature simply prepared protein. Avoid items that are breaded, fried, or smothered in creamy, high-calorie sauces. The most frequently recommended healthy options by dietitians are the Blackened Cajun Salmon, the Grilled Chicken Breast, and the Top Sirloin.

Blackened Cajun Salmon

This entrée is consistently praised for its nutritional value. Salmon is a fantastic source of lean protein and heart-healthy omega-3 fatty acids. The blackened seasoning adds flavor without excessive calories or fat. When served with a side of steamed broccoli and garlic mashed potatoes, it offers a well-rounded meal.

Grilled Chicken Breast

A straightforward grilled chicken breast is a classic healthy choice. Lean and packed with protein, it forms an excellent foundation for a nutritious meal. Applebee's version, when served with steamed broccoli and garlic mashed potatoes, is a significant improvement over breaded or fried chicken options. You can also request to hold the mashed potatoes for an even lower-carb meal.

Top Sirloin Steak

For steak lovers, the 6-ounce or 8-ounce Top Sirloin is a leaner, more protein-dense option compared to other cuts like ribs. It provides a substantial protein serving with less saturated fat. As with the other entrées, the standard side pairing of steamed broccoli and garlic mashed potatoes keeps it relatively balanced. Requesting extra broccoli instead of mashed potatoes is a simple way to boost fiber and reduce calories.

Customizing Your Meal for Maximum Nutrition

Making small adjustments can dramatically improve the nutritional profile of your meal.

Side Swap: Replace high-calorie sides like fries, onion rings, or macaroni and cheese with healthier alternatives. Your best choices are steamed broccoli, garlicky green beans, or a side house salad.
Dressing on the Side: When ordering a salad, always ask for the dressing to be served on the side. This allows you to control the amount you use, saving hundreds of calories.
Go Lean on the Burger: If you're craving a burger, opt for the classic and skip the bun, or request a lettuce wrap. Replacing the beef patty with a grilled chicken breast can also significantly reduce saturated fat.
Watch the Sauce: Be mindful of sweet and creamy sauces, which can add substantial hidden sugar and fat. Choose salsa, a balsamic glaze, or a squeeze of fresh lemon for flavor instead.
Portion Control: Restaurant portions are notoriously large. Don't feel pressured to finish everything. Take half of your meal home to enjoy later, effectively creating two sensible meals from one.

Comparison Table: Healthy Entrée Options

Here is a side-by-side comparison of the top healthy entrée options at Applebee's, based on their standard preparation with garlic mashed potatoes and steamed broccoli.


Entrée	Calories	Protein	Total Fat	Sodium
Blackened Cajun Salmon	600-660	43-44g	28-35g	~1,800mg
Grilled Chicken Breast	550-570	48-49g	22-25g	~1,800mg
6-oz Top Sirloin	560-580	42g	29g	~1,960mg

What to Avoid at Applebee's

Just as it is important to know what to order, it's equally crucial to be aware of what to avoid. Items that are breaded, fried, and loaded with heavy sauces or cheese are the most calorie- and fat-dense options on the menu.

The Quesadilla Burger: One of the unhealthiest items, this burger contains an exorbitant amount of saturated fat and calories.
Fried Platters: Dishes like the Chicken Tenders Platter and Double Crunch Shrimp pack a punch in calories and unhealthy fats due to deep-frying.
Creamy Pasta Dishes: The Four-Cheese Mac & Cheese with Honey Pepper Chicken Tenders, for example, is extremely high in calories, fat, and carbs.
Most Appetizers: Many appetizers like the Classic Combo and Spinach & Artichoke Dip are loaded with calories and sodium, often exceeding the nutritional content of a full meal.
Sugary Beverages: Sodas, shakes, and many frozen drinks contain excessive amounts of sugar. Opt for water, unsweetened iced tea, or diet soda instead.

Conclusion: Making Informed Choices

Ultimately, the healthiest meal at Applebee's is one you actively customize. By starting with a lean protein like blackened salmon or grilled chicken and swapping out starchy, fried sides for steamed vegetables, you can create a balanced and nutritious plate that supports your health goals. Reviewing the menu and nutritional information beforehand, available on the Applebee's official nutrition page, empowers you to make a choice that leaves you feeling good and satisfied.

Frequently Asked Questions

The 6-ounce or 8-ounce Top Sirloin is the healthiest steak option. It's a leaner cut of meat compared to the ribs and provides a high-protein, lower-saturated-fat choice.

While many appetizers are unhealthy, a Side House Salad without croutons and with a low-fat dressing on the side is a great, low-calorie starter. Some dietitians also suggest sharing an appetizer like the Grilled Chicken Wonton Tacos to split the calories.

For a low-carb meal, choose a grilled protein like the Top Sirloin, Grilled Chicken Breast, or Blackened Cajun Salmon, and swap out the starchy sides for a double portion of steamed broccoli or garlicky green beans.

Yes. To make a burger healthier, request a lettuce wrap instead of a bun. You can also substitute the beef patty for a grilled chicken breast and ask for healthy sides like steamed broccoli or a house salad.

Among the main courses, a customized salad with grilled chicken or shrimp and low-calorie dressing, or a lean grilled entrée with steamed broccoli, will be among the lowest-calorie options. Some individual items like the Tomato Basil Soup are also relatively low in calories.

To reduce sodium, avoid heavily seasoned or processed items. Ask for sauces and dressings on the side, limit your intake of cheese, and request that your grilled protein be cooked with less added salt.

Vegetarian options are limited but possible. You can customize a meal by requesting a Black Bean Burger patty instead of meat (check availability) or ordering a large house salad with dressing on the side. Be aware that some soups may use meat-based broths.