Navigating a restaurant menu with health in mind can be challenging, but Applebee's offers a variety of options that cater to health-conscious diners. The key lies in prioritizing grilled proteins, making smart side dish selections, and customizing your order to minimize unhealthy add-ons. By focusing on these strategies, a satisfying and nutritious meal is within reach.
The Best Healthy Entrees at Applebee's
When seeking the healthiest thing to eat at Applebee's, your best bet is to look for meals centered around lean, grilled proteins. These dishes offer high protein content to keep you full longer and generally contain less saturated fat and calories than their fried or breaded counterparts.
Blackened Cajun Salmon
Registered dietitians often recommend the Blackened Cajun Salmon as a top contender for a healthy meal.
- Nutritional Benefits: This 6-ounce fillet is an excellent source of protein and heart-healthy omega-3 fatty acids.
- Smart Pairing: The standard pairing of garlic mashed potatoes and steamed broccoli creates a balanced meal. Opt for extra steamed broccoli to increase fiber and reduce calories further.
Grilled Chicken Breast
The Grilled Chicken Breast is a reliable, high-protein choice. It is a simple yet effective option for building a balanced meal.
- Customize Your Plate: Similar to the salmon, this dish comes with two sides. Swapping higher-calorie options for steamed broccoli or garlicky green beans helps create a well-rounded, lower-calorie plate.
- Low-Carb Friendly: For those watching their carb intake, pairing the grilled chicken breast with a vegetable side is an easy low-carb meal.
6-Ounce Top Sirloin
For steak lovers, the 6-ounce Top Sirloin is the leanest cut on the menu, making it the most nutritious choice among the beef options.
- Side Selection: Ensure the meal is balanced by sticking with vegetable sides like steamed broccoli.
- Reduce Sodium: Skip the sauces and butter to reduce sodium and saturated fat content significantly.
Customizing Your Order for Optimal Health
One of the most powerful tools for eating healthy at a restaurant is customization. Applebee's offers flexibility that allows you to control the nutritional profile of your meal.
Mindful Side Selections
The sides you choose can make or break the healthfulness of your meal. Instead of automatically accepting fries or mashed potatoes, consider these swaps:
- Upgrade to Vegetables: Request steamed broccoli or garlicky green beans as your side. These are packed with nutrients and fiber and are significantly lower in calories than fries.
- Don't Dismiss the Salad: A simple side house salad (with dressing on the side) is a great way to add more vegetables to your plate.
Strategic Swaps and Reductions
- Grilled over Crispy: Always choose grilled chicken or shrimp instead of crispy, fried, or breaded versions to save hundreds of calories.
- Dressings on the Side: Order all dressings, sauces, and dips on the side. This allows you to control the amount you use, reducing fat, sodium, and calories.
- Go Naked: For burgers and sandwiches, ask for a lettuce wrap instead of a bun. This simple swap dramatically reduces carbohydrates and calories. You can also skip the cheese and bacon to save even more calories.
Comparison Table: Healthier Choices vs. Common Indulgences
| Item | Calories | Fat (g) | Sodium (mg) | Healthy Swap | Calories (Approx.) | Notes |
|---|---|---|---|---|---|---|
| Quesadilla Burger | 1,630 | 106 | 3,620 | Classic Burger with lettuce wrap and steamed broccoli | 520 | Request no cheese or bacon for further savings |
| Chicken Tenders Platter | 1,400 | 78 | 3,140 | Grilled Chicken Breast with steamed broccoli | 570 | Includes garlic mashed potatoes in calculation |
| Oriental Chicken Salad | 1,570 | 105 | 1,670 | Side House Salad with fat-free Italian dressing | 150 | Ditch the fried chicken and heavy dressing |
| Double Crunch Shrimp | 1,310 | - | - | Tex-Mex Shrimp Bowl | 710 | Includes protein and fiber from rice and beans |
Conclusion: Your Strategy for a Healthier Meal
Dining out doesn't have to derail your health goals. By adopting a mindful approach, you can easily find the healthiest thing to eat at Applebee's. The strategy is simple: opt for lean, grilled proteins like salmon or chicken, swap starchy or fried sides for fresh vegetables, and always customize your order to avoid high-calorie sauces and dressings. Using the online nutrition calculator can help you plan your meal in advance, empowering you to make informed decisions that align with your dietary goals. Remember, a healthy dining experience is all about balance and smart choices.
How to make the right decisions
- Protein is Key: Choosing lean grilled meats or fish provides high protein, crucial for satiety.
- Side Swap Strategy: Opt for nutrient-dense sides like steamed broccoli to increase fiber and lower calories.
- Customize Everything: Asking for sauces on the side or a lettuce wrap instead of a bun are simple ways to cut fat and sodium.
- Beware of Salads: Not all salads are low-calorie. Heavy dressings and crispy toppings can make them very high in fat and calories.
- Use the Calculator: Utilize the Applebee's online tool to check nutritional information for any dish before ordering.
- Portion Control: Consider a portion-controlled meal from the kids' menu if you're craving something specific but want a smaller size.
Healthiest Applebee's options
Here is a list of some of the best healthy options at Applebee's, according to dietitians and menu analysis.
- Blackened Cajun Salmon: A top choice for its omega-3s and lean protein.
- Grilled Chicken Breast: A versatile and high-protein base for a nutritious meal.
- 6-Ounce Top Sirloin: A leaner steak option that is still filling and high in protein.
- Tex-Mex Shrimp Bowl: Provides a balanced mix of protein, fiber, and vegetables.
- Side House Salad: A light and fresh option, especially with a low-fat dressing on the side.
- Steamed Broccoli: The best low-calorie side dish option.
