What's the Healthiest Thing on Applebee's Menu?

December 5, 2025 •

3 min read

According to the Centers for Disease Control and Prevention, Americans consume about 34% of their daily calories from outside the home, making informed dining decisions crucial for a healthy diet. Navigating a large chain restaurant menu, like the one at Applebee's, can be a minefield of hidden calories, high sodium, and saturated fat. Fortunately, with a few simple strategies, it's possible to enjoy a satisfying meal without compromising your health goals.

Quick Summary

The healthiest choices at Applebee's typically involve lean proteins like grilled chicken breast, blackened Cajun salmon, or sirloin paired with vegetable-based sides. Customizing orders, avoiding fried foods, and being mindful of high-calorie sauces and dressings are key strategies for a balanced meal.

Key Points

Prioritize Lean Proteins: Opt for grilled chicken breast, blackened Cajun salmon, or a smaller 6-ounce sirloin steak to get a protein boost without excess fat.
Choose Smarter Sides: Substitute calorie-dense fries and potatoes with steamed vegetables like broccoli or garlicky green beans.
Order Salads Strategically: Request dressing on the side and go for the Side House Salad to avoid hidden calories and unhealthy fats.
Customize Your Meal: Don't be afraid to ask for modifications like holding cheese, sauces, or dressings to reduce overall fat and sodium content.
Pre-Plan with the Nutrition Calculator: Use Applebee's online tool to review calories, fat, and sodium for potential menu items before you even arrive.
Avoid Deep-Fried Foods: Steer clear of heavily fried items like the chicken tenders platter and most appetizers, which are loaded with calories and unhealthy fat.
Watch Out for Calorie Traps: Be aware that some seemingly healthy options, like certain salads, can hide surprisingly high calorie counts due to toppings and creamy dressings.

Making Smart Selections: Navigating the Applebee's Menu

Dining out at a restaurant like Applebee's can be a relaxing and social experience, but it doesn't have to derail your nutritional goals. The key is knowing what to look for and how to customize your order to minimize unhealthy ingredients. For example, opting for lean protein sources cooked simply, and substituting starchy or fried sides with nutrient-dense vegetables, can drastically improve the healthfulness of your meal. By utilizing the restaurant's nutritional information—readily available on their website and sometimes on the menu—you can confidently make choices that align with a balanced diet.

The Healthiest Entrée Choices

When it comes to the main course, several entrées stand out as healthier options due to their preparation methods and ingredients. The Grilled Chicken Breast is often cited by dietitians as a top choice. It’s a lean, grilled protein that is naturally lower in calories and fat compared to fried options. Similarly, the Blackened Cajun Salmon offers a healthy dose of omega-3 fatty acids along with high protein, making it an excellent choice. For red meat lovers, the 6-ounce Top Sirloin offers a reasonable portion of protein without the excessive calories and fat found in other steak and rib options. The secret to keeping these entrées healthy is how you pair them with sides.

Customizing Your Sides and Salads

Choosing the right accompaniments is just as important as selecting a lean protein. Instead of ordering garlic mashed potatoes and steamed broccoli with your grilled chicken, consider subbing one of the starchier sides for another vegetable like fire-grilled veggies or garlicky green beans. Many salads at Applebee's appear healthy but are deceptively high in calories due to creamy dressings, cheese, or fried toppings. For example, the Oriental Chicken Salad is a calorie trap, while a simple Side House Salad with dressing on the side and less cheese is a better choice.

Comparison of Healthy Applebee's Meals


Meal Option	Preparation Method	Protein Source	Calories (Approx.)	Fat (Approx.)	Key Nutritional Benefit
Grilled Chicken Breast Plate	Grilled	Chicken Breast	550	22g	Lean protein, customizable sides
Blackened Cajun Salmon	Blackened (cooked)	Salmon	630	32g	Rich in omega-3s, high protein
6-Ounce Top Sirloin	Grilled	Steak	200 (pre-sides)	8g (pre-sides)	Excellent protein source, smaller portion
Side House Salad	Fresh	Vegetables (optional protein added)	130 (pre-dressing)	7g (pre-dressing)	High fiber, low calorie starter
Grilled Chicken Wonton Tacos	Grilled	Chicken	470	21g	Balanced appetizer portion, high protein

Customization is King

The power of customization cannot be overstated. When ordering, don't hesitate to ask your server for modifications. Request dressing on the side for salads, ask to swap out fries or other high-calorie sides for steamed vegetables, or hold the high-fat cheese and sauces. This simple step allows you to control the nutritional content of your meal significantly. For example, a steak or salmon entrée with an extra side of steamed broccoli instead of a starchy side adds fiber and nutrients while cutting calories.

Navigating Appetizers and Soups

Starters often pack a calorie punch, but some options are more forgiving than others. A cup of the Tomato Basil Soup is a reasonable starter compared to some of the heavier appetizers. The Grilled Chicken Wonton Tacos are also a better choice if you are sharing an appetizer, thanks to their lean protein and lower calorie count than other fried starters. Even a side of steamed broccoli or garlicky green beans, usually served with entrées, can be ordered as a starter for a nutritious, low-calorie beginning to your meal.

Conclusion

Determining the absolute healthiest item at Applebee's depends on individual nutritional needs and preferences, but the best choices generally involve lean protein, minimal processing, and smart side selections. Options like the grilled chicken breast or blackened Cajun salmon, paired with simple vegetable sides and a controlled amount of dressing or sauce, are consistently among the most nutritious. By focusing on grilled over fried, and prioritizing fresh vegetables, you can enjoy a satisfying meal at Applebee's while sticking to your health goals. Using the online nutrition calculator is an excellent way to pre-plan your order and ensure it fits your dietary requirements.

Applebee's Interactive Nutrition Calculator

Frequently Asked Questions

While offerings can vary, a plain grilled chicken breast or a 6-ounce top sirloin are typically the lowest-calorie entrée options before adding sides. Pairing either with steamed broccoli or a side house salad keeps the calorie count in check.

The Grilled Chicken Wonton Tacos are a relatively lower-calorie appetizer choice compared to other fried options. For the healthiest start, you can also order a simple house salad with light dressing.

To make a salad healthier, ask for the dressing on the side and use it sparingly. Choose a non-creamy dressing, like a vinaigrette, and opt for grilled chicken or shrimp instead of fried chicken tenders.

Yes, the blackened Cajun salmon is considered a healthy choice due to its high protein and heart-healthy omega-3 fatty acid content. The key is to be mindful of the glaze and accompanying sides.

Applebee's offers some vegetarian-friendly choices, including an Impossible Burger patty substitution and a variety of vegetable sides. Vegan options are limited, but customizations can be made, such as a plain baked potato or steamed vegetables.

For a healthy meal, it is best to avoid deep-fried foods, creamy pastas, items with heavy sauces, and excessive cheese. High-calorie starters like the Classic Combo and the Oriental Chicken Salad are also best avoided.

Applebee's provides an interactive nutrition calculator and allergen information on their official website, allowing you to check the nutritional values for most menu items before you order.