Breaking Down the Applebee's Crispy Chicken Tender Salad Calories
While a salad might sound like a healthy choice, the Applebee's Crispy Chicken Tender Salad packs a significant caloric punch. The official menu lists the crispy version at 1220 calories, which includes the standard honey dijon mustard dressing and a signature breadstick. This figure is more than half of the recommended daily calorie intake for many adults, highlighting that 'salad' doesn't always equate to 'light.' The key to understanding this high number lies in its components.
The Major Calorie Contributors
The high calorie count is a result of several ingredients combined. It's not just the leafy greens. Here is a simplified breakdown of where the calories come from:
- Crispy Chicken Tenders: The frying process adds substantial fat and calories to the chicken. Unlike a lean grilled option, breaded and deep-fried tenders are a major caloric driver.
- Honey Dijon Mustard Dressing: Creamy, sweet dressings like honey dijon are often high in sugar and fat, contributing hundreds of calories to the meal. Serving it on the side allows for better portion control.
- Shredded Cheese Blend: The blend of Cheddar cheeses adds fat and calories, often more than patrons realize.
- Signature Breadstick: The golden-brown, buttery garlic and parsley breadstick adds an extra dose of carbohydrates and fats.
The Grilled Alternative: A Lighter Option
For those who love the flavor but not the calories, Applebee's has offered a Grilled Chicken Tender Salad, though availability can vary. The grilled version drastically reduces the calorie count by substituting the fried chicken with a leaner, healthier alternative. This option, when served with the standard dressings and without the breadstick, can be hundreds of calories lighter, making it a much better choice for calorie-conscious diners.
Customizing Your Salad to Cut Calories
Fortunately, it is possible to enjoy the flavors of the Applebee's chicken tender salad while managing your calorie intake. Small, strategic modifications can make a big difference. Here are some tips for building a healthier version:
- Switch to Grilled Chicken: The single most impactful change you can make is to substitute the crispy tenders for grilled chicken. This swap alone can save nearly 200 calories.
- Order Dressing on the Side: Always ask for your dressing on the side. Instead of dousing the entire salad, dip your fork lightly into the dressing for flavor. This could save you hundreds of calories in a single meal.
- Go Light on the Cheese: Request less cheese or ask for it to be omitted entirely. Cheddar cheese is calorie-dense, and reducing its quantity is an easy way to cut fat and calories.
- Skip the Breadstick: While delicious, the signature breadstick adds unnecessary calories and carbohydrates. Pass on the breadstick to make a more balanced meal.
- Add Extra Veggies: Boost the nutritional value and volume of your salad with extra vegetables like tomatoes or onions. More fiber-rich vegetables can help you feel full without adding excessive calories.
Nutritional Comparison: Crispy vs. Grilled
To illustrate the impact of your choices, here is a comparison of the typical nutritional values for the crispy and grilled versions of the Applebee's Chicken Tender Salad, based on data from various nutrition trackers:
| Nutritional Aspect | Crispy Chicken Tender Salad | Grilled Chicken Tender Salad (approx.) |
|---|---|---|
| Calories | 1220 | 1030 |
| Total Fat | ~82g | ~64g |
| Saturated Fat | ~21g | ~18g |
| Sodium | ~2040mg | ~1720mg |
| Carbohydrates | ~80g | ~57g |
| Protein | ~45g | ~62g |
Beyond the Salad: Other Healthier Applebee's Options
If the customization seems like too much effort, or you're looking for a simpler healthy meal, Applebee's has other menu items that are explicitly designed to be lower in calories. Some of these include items on their 'Under 550 Calories' menu. For instance, the Oriental Chicken Salad, while still featuring fried chicken, can be a better choice if you opt for grilled chicken instead. The availability of these options can be verified on their official Interactive Nutrition Calculator.
Conclusion
For a salad, the Applebee's Crispy Chicken Tender Salad is surprisingly high in calories, primarily due to the fried chicken, creamy dressing, and cheese. It contains 1220 calories, a significant portion of an average daily diet. However, mindful diners can easily reduce this calorie count by making simple modifications. Swapping crispy chicken for grilled, asking for dressing on the side, and skipping the breadstick are effective strategies. By being aware of the nutritional details, you can make an informed choice that aligns with your health goals, even when dining out.
