The popular Oriental Chicken Salad from Applebee's is a menu staple known for its savory flavor and crunchy texture. However, it is also known for its high calorie count, which can be surprising for a dish typically viewed as a light salad option. The final calorie total is heavily influenced by specific ingredients, particularly the preparation of the chicken and the liberal use of dressing and crunchy toppings. By understanding the nutritional facts, diners can make more informed decisions about their meal.
Calorie Breakdown of Applebee's Oriental Chicken Salad
There are two primary ways to order the Oriental Chicken Salad at Applebee's, and the calorie difference between them is substantial. The primary variations come from the protein—crispy (fried) chicken versus grilled chicken.
- Oriental Chicken Salad with Crispy Chicken: According to Applebee's menu information, this version packs approximately 1560 calories. The higher calorie count comes from the breaded and fried chicken, the sweet Oriental vinaigrette dressing, and the crunchy fried noodles. This dish also includes almonds and a signature breadstick, which further increase the total energy. The full nutritional breakdown includes high fat and sugar content as well.
- Oriental Chicken Salad with Grilled Chicken: Opting for the grilled chicken version significantly reduces the calorie load. Applebee's lists this salad at around 1430 calories. While this is still a high number for a salad, it represents a notable saving compared to the crispy version. The remaining high calories come from the same rich dressing, noodles, and breadstick. For a truly light meal, further modifications are necessary.
What Makes the Salad So High in Calories?
Many customers are surprised that a salad can contain so many calories. The key is to look beyond the leafy greens to the calorie-dense additions.
Components that boost the calorie count:
- Crispy Chicken: The breading and frying process adds a significant amount of fat and calories compared to lean, grilled chicken. Copycat recipes often show the use of battered chicken fried in oil, contributing hundreds of calories per serving.
- Sweet Vinaigrette Dressing: The Oriental vinaigrette is a major source of hidden calories and sugar. Search results indicate that a single serving of this dressing can contain up to 490 calories, though other sources list varying amounts, highlighting its potent calorie contribution. Its primary ingredients, like mayonnaise and honey, are calorically dense.
- Fried Noodles: The crunchy chow mein noodles scattered over the salad are another source of added carbohydrates and fats. While they provide a pleasant texture, they also add a surprising number of extra calories.
- Breadstick: The buttered and garlicky breadstick served alongside the salad is a calorically dense side item that pushes the meal's total count even higher.
A Healthier Alternative: Modifying Your Order
For those who love the flavor but want to reduce the calorie impact, several simple modifications can make a big difference.
- Choose Grilled Chicken: This is the most effective change, saving at least 130 calories instantly by avoiding the fried chicken tenders.
- Reduce the Dressing: Ask for the Oriental vinaigrette on the side and use it sparingly. This is a game-changer, as the dressing is one of the highest calorie components.
- Hold the Noodles: Skip the fried chow mein noodles entirely. You'll lose some crunch, but save on calories and carbohydrates.
- Go Light on Almonds: While almonds are a healthy fat, they are also high in calories. Requesting fewer almonds or omitting them altogether can help reduce the total.
- Skip the Breadstick: Passing on the breadstick will shave off more calories and carbs, making the salad a much lighter meal.
Comparison Table: Crispy vs. Grilled
| Feature | Oriental Chicken Salad with Crispy Chicken | Oriental Chicken Salad with Grilled Chicken |
|---|---|---|
| Calories (Approx.) | 1560 | 1430 |
| Chicken | Breaded and fried | Grilled breast |
| Main Calorie Sources | Fried chicken, creamy dressing, fried noodles | Sweet dressing, fried noodles, breadstick |
| Potential Savings | High, can be reduced significantly with modifications | Some, mainly from controlling toppings and dressing |
| Meal Profile | Indulgent, high-fat, high-sugar meal | Healthier protein source, but still high in calories from other components |
Conclusion: Making Smarter Choices
For anyone monitoring their calorie intake, it is crucial to understand that not all salads are created equal. The Applebee's Oriental Chicken Salad serves as a prime example of a restaurant dish that appears healthy but can be very calorically dense due to its ingredients and preparation. By opting for grilled chicken, controlling the amount of dressing, and skipping the fried toppings and breadstick, you can drastically cut down on the calories and turn this flavorful meal into a more sensible choice. Always ask for dressing on the side and be mindful of your toppings to enjoy a delicious meal without sabotaging your health goals.
One resource for further nutritional information is Applebee's official menu.
How to Order a Lighter Oriental Salad at Applebee's
- Request Grilled Chicken instead of crispy for the leanest protein option.
- Ask for dressing on the side to control your portion size, as the Oriental vinaigrette is a major calorie contributor.
- Hold the Chow Mein Noodles to eliminate extra carbohydrates and fat.
- Skip the Breadstick served on the side for a simple calorie reduction.
- Use mandarin oranges or other fruit additions (if available) for natural sweetness and flavor without the added fats.
How to Make a Lighter Version at Home
If you prefer making a lower-calorie version at home, it's easy to control the ingredients and preparation.
- Bake or Air Fry Chicken: Use boneless, skinless chicken breasts and bake or air fry them with a light coating of seasoned panko breadcrumbs instead of deep frying.
- Make a Lighter Vinaigrette: Create a homemade version using honey, rice vinegar, soy sauce, Dijon mustard, and a smaller amount of sesame oil to control fat and sugar.
- Substitutions: Use thinly sliced bell peppers or toasted sesame seeds for crunch instead of high-calorie noodles.
- Add More Veggies: Bulk up the salad with extra servings of romaine, cabbage, and shredded carrots to increase volume and fiber.
- Portion Control: Serve smaller portions and use measuring spoons for dressing to keep your meal in check.
These strategies allow you to enjoy the same beloved Asian-inspired flavors while keeping your meal in line with your nutritional goals.
