Is Applebee's Grilled Chicken Healthy? A Nutritional Breakdown

December 12, 2025 •

3 min read

A standard serving of Applebee's Grilled Chicken Breast can contain as much as 1,870mg of sodium, which is often more than the daily recommendation for adults. Analyzing the dish requires examining preparation and side choices.

Quick Summary

Assessing Applebee's grilled chicken shows high sodium content, though it is a lean protein source. Its healthfulness depends on preparation, side choices, and the diner's dietary needs.

Key Points

High Sodium Content: A standard Grilled Chicken Breast meal has almost 1,900mg of sodium, which is about 76% of the recommended daily amount.
Better Than Fried: Grilling is healthier than other fried chicken dishes like the tenders platter.
Modify the Sides: Mashed potatoes and butter on broccoli add many calories, fat, and sodium. Substitute with plain steamed broccoli to improve nutrition.
A Great Protein Source: The chicken breast provides a high amount of lean protein (around 49g) for muscle maintenance and satiety.
Customization is Key: Controlling your order by requesting less salt and sauces on the side is essential for a truly healthy choice at Applebee's.
Mind Portion Sizes: Restaurant portions may have more calories than needed for one meal. Consider eating half.

A Closer Look at the Applebee's Grilled Chicken Breast

Grilled chicken is frequently presented as a health-conscious option. However, the version at restaurants like Applebee's needs careful examination. The Grilled Chicken Breast entrée often comes with chicken breast, garlic mashed potatoes, and steamed broccoli. Grilling is healthier than frying, but seasonings and sides can significantly raise fat and sodium. Garlic mashed potatoes, for instance, have added fats, and steamed broccoli may include butter, which increases calories and fat.

Nutritional Facts of the Standard Grilled Chicken Meal

To properly evaluate its health, let's examine the standard serving's nutritional profile based on a 2,000-calorie daily diet.

Calories: 550-570 kcal. Within a main meal's calorie range, but not a low-calorie choice.
Protein: Approximately 48-49g. Provides a significant and excellent source of lean protein.
Total Fat: 22-25g. A moderate amount, but the saturated fat content requires attention.
Saturated Fat: 7-8g. High, given the American Heart Association's recommendation of about 13g per day.
Sodium: 1,750-1,870mg. Exceptionally high, representing about 76% of the 2,300mg daily recommendation.
Carbohydrates: 43g. Includes carbs from potatoes and potential marinade.

Comparison with Other Applebee's Chicken Dishes

To put the grilled chicken's health profile in context, comparing it to other chicken options on the menu is useful. This highlights why the grilled version is often recommended, despite its own issues with sodium.


Dish	Calories	Saturated Fat	Sodium	Health Takeaway
Grilled Chicken Breast Entrée	~570	~7g	~1,870mg	Best option, but watch the sides and sodium.
Bacon Cheddar Grilled Chicken Sandwich	1,220	19g	3,130mg	High in calories, fat, and sodium, primarily from toppings and fries.
Chicken Tenders Platter	1,400	14g	3,140mg	One of the unhealthiest choices, packed with fat and sodium due to frying.
Chicken & Spinach Alfredo Bowl	1,420	Not listed	Not listed	Very high in calories and fat due to rich, creamy sauce.

How to Make Your Grilled Chicken Order Healthier

Making healthier choices in restaurants requires a plan. With Applebee's grilled chicken, small adjustments can greatly impact your meal's nutritional value.

Modify your sides: Ask for extra steamed broccoli rather than the garlic mashed potatoes. Request the broccoli without butter to lower fat and sodium.
Request no added salt: Restaurant food is often heavily salted during preparation. Ask the server to have the chicken seasoned with less salt.
Control the sauce: If the chicken has sauce, request it on the side. This allows portion control, which can reduce calories, sugar, and sodium.
Avoid creamy dressings: For a salad with grilled chicken, choose a vinaigrette-based dressing or request a low-fat option on the side.
Portion control: The protein portion is generous. Consider saving half of the chicken breast and some vegetables for another meal.

Conclusion

Is Applebee's grilled chicken healthy? The answer varies. The grilled chicken breast is a lean protein source, making it a better choice than fried options. However, the high sodium and potentially high-fat sides can lead to a nutritionally unbalanced meal. A proactive approach is essential: modify side dishes, ask for less added salt, and control portions. These actions can transform the dish into a healthy one.

List of Modifications for Healthier Eating

Request steamed broccoli with no butter instead of mashed potatoes.
Ask for the chicken to be seasoned with less salt.
Order sauces on the side.
Choose vinaigrette dressing for salads and ask for it on the side.
Split the generous portion with someone or save half for later.

Final Summary of the Applebee's Grilled Chicken

For health-conscious diners, the grilled chicken breast at Applebee's is a good choice. Choosing grilled over fried chicken can reduce calories and saturated fat. However, high-sodium and high-fat sides can undermine health benefits. Making a few modifications ensures the meal aligns with health goals, transforming the entrée into a nutritious one.

Frequently Asked Questions

Yes, the grilled chicken breast is a lean protein. However, restaurant cooking adds significant sodium, even without extra sauces. It's a much healthier base than fried options.

The standard Grilled Chicken Breast meal, including mashed potatoes and steamed broccoli, has approximately 550-570 calories.

Yes, with nearly 1,900mg of sodium, the standard meal is very high in sodium, exceeding the daily recommended limit of 2,300mg.

The healthiest substitutions are plain steamed vegetables like broccoli, with no butter or added salt. A side salad with light vinaigrette dressing on the side is another excellent choice.

Yes, most restaurants will accommodate requests for less salt. It is recommended to ask your server when ordering to minimize the sodium in your meal.

No, despite grilled chicken, the Bacon Cheddar Grilled Chicken Sandwich is much less healthy, with over 1,200 calories, 19g of saturated fat, and over 3,000mg of sodium due to its toppings and fries.

The key is to choose grilled protein but modify sides and control sauces to manage fat and sodium.