Healthier Food Options For Your Next Trip To Applebee's
It's not a secret that dine-out restaurants don't always offer the healthiest options you can have on your plate. It's not uncommon to find double patties, appetizers loaded with calories, and fat-infused dressings and dips. Like many restaurants, Applebee's has its share of high-calorie meals, fried foods, and juicy-but-high-fat burgers on its menu. However, the restaurant chain — which has been around since 1980 — has adapted to more health-focused eating patterns that have taken hold over the last couple of decades, first premiering its 550-calorie menu options in 2010 (via Applebee's).
Since then, more food has, of course, been added to the menu, with some meals more nutritious than others. Whether you're new to Applebee's or you're a long-time customer looking for ways to make your visits a bit healthier, this guide is for you. We're walking through each main category of the Applebee's menu to select some of the best items for your health, from reducing your calorie intake to avoiding unnecessary fats and sodium.
Appetizer: Chicken Wonton Tacos
It's safe to say that the Applebee's Chicken Wonton Tacos appetizer is quite the crowd-pleaser. Do a Google search for it, and you'll quickly find dozens of copycat recipes to make the dish in your own home. Fortunately for anyone looking for a good-for-you option while dining at the restaurant, it's also one of the healthiest appetizers you can pick. Registered dietitian Katie Hake tells Insider that it's her go-to appetizer because offers balance between veggies and must-have macros: protein, fat, and carbs.
Bonus points if you order it as a meal instead of as an appetizer to go with more food. At only 580 calories for a full serving, it easily is one of the lowest-calorie appetizers on the menu. Plus, it includes only 5 grams of saturated fat and a whopping 32 grams of protein. The one caveat is that there are 26 grams of sugar in these tacos, but you can leave off the cole slaw to reduce the sugar content a bit (via Applebee's).
Pasta: Classic Broccoli Blackened Shrimp Alfredo
If you're craving pasta during your trip to Applebee's but want the healthiest option of the bunch, consider the Classic Broccoli Blackened Shrimp Alfredo. Let's start by saying that pasta dishes are typically high in calories, carbohydrates, and sodium, and this meal isn't necessarily an outlier. However, it does have the lowest number of calories of the restaurant's current pasta options, and it's one of the lowest contenders in terms of sugar and carb content. Plus, with 8 grams of fiber and 54 grams of protein (per Applebee's), it has a good balance of things your body needs for a well-rounded diet.
Also, the fact that it includes shrimp is another perk for this pasta dish. According to Healthline, shrimp is a low-calorie food that packs a nutritious punch with its mix of vitamins and minerals, including magnesium, zinc, and potassium. It also contains fatty acids, is low in saturated fats, and offers plenty of antioxidants for overall health. If you're concerned about calories, consider boxing up half your meal for tomorrow's lunch.
Drink: Unsweetened iced tea
Iced tea can be a healthy option if you're mindful of what it has in it. And, one of those important ingredients to watch for is sugar. Registered dietitian and nutritionist Amy Keating tells Consumer Reports, "You may think you're choosing a healthier option when you grab a bottle of iced tea instead of a soda, but in many cases, you're getting about as much sugars." That's why unsweetened iced tea without any added sugars or sweeteners is the best option.
Aside from diet sodas, water and unsweetened iced tea are the only drinks on the Applebee's menu that don't contain any added sugar. The unsweet version of iced tea also has zero calories and carbs. Where it potentially pulls ahead from diet drinks that have a similar nutrition profile is that it doesn't contain artificial sweeteners either, some of which have been heavily scrutinized for not being as healthy as they seem, according to the Mayo Clinic. For instance, sucralose in Diet Pepsi and other diet drinks may affect the body's insulin and glucose levels (via MarketWatch).
Burger: Classic Burger
If you're looking for truly healthy options to eat at Applebee's, you're probably not looking for a burger at all. But there's no reason not to splurge on something you love once in a while, especially if you're eating healthy most of the time. After all, the 80-20 rule exists for a reason. When you crave a burger at Applebee's, consider ordering the Classic Burger, which has an all-beef patty topped with lettuce, tomato, pickles, and onion.
According to Applebee's, it has 1,120 calories, which is lower than any other burger on the menu besides the Impossible Cheeseburger. It's also on the lower side for saturated fat, cholesterol, and sodium than other options that have extra additions like fried toppings and sauces. If you're watching fats and aren't a meat eater, ask for the Impossible Cheeseburger instead. It has the same toppings and adds cheese, which you can always leave off to avoid extra fat. Or, ask your server for a grilled chicken breast patty instead of the beef patty.
Sandwich: Chicken Bacon Ranch Sandwich
The Chicken Bacon Ranch Sandwich is a new addition to select Applebee's menus. The sandwich includes a crispy chicken breast with lettuce, pickles, Applewood smoked bacon, and ranch dressing on a brioche bun. Customers can also swap the crispy chicken for grilled chicken instead, saving more than 100 calories, plus some carbohydrates and fat. Both options have a good amount of protein, too, to balance the macros a bit (via Applebee's).
You might be able to squeeze some more nutrition into this sandwich, too, by asking for a fat-free ranch sauce instead or requesting your sandwich on whole grain bread if it's available at your restaurant. According to Brook, the latter is one of the easiest healthy swaps you can make at a restaurant for more nutrient-dense meals. Be sure to ask for a side of steamed broccoli or a side salad instead of the default side of fries for an even-better-for-you meal.
Salad: Strawberry Balsamic Chicken Salad
Any salad you can order at Applebee's is probably a better option than a massive steak, burger, or saucy pasta, right? It may seem logical, but that's not necessarily true. Case in point: The Oriental Chicken Salad has 1,560 calories, 103 grams of fat, and 120 grams of carbs (via Applebee's), making it a not-so-great option if you're looking for something that is light, fresh, and easy on the calories.
However, the Strawberry Balsamic Chicken Salad has 860, 49 grams of fat, and 57 grams of carbohydrates, cutting most of the stuff you want to limit practically in half. Of course, you can reduce sugars and calories even more by leaving off the salad dressing or requesting it on the side. But, according to dietitian Lyndi Cohen, doing that isn't necessary to stay healthy, and it may even deter you from eating more nutritious salads. So, if keeping the dressing on is what draws you to the salad, leave that tangy and sweet deliciousness right where it belongs.
Side: Steamed broccoli or a breadstick
Applebee's has lots of yummy side dishes that can be super tempting when you're browsing the menu, like garlic mashed potatoes, a loaded baked potato, waffle fries, and macaroni and cheese. But, not surprisingly, these sides can add a lot of calories to your meal, especially when many main entrees are already relatively high in calories.
One side dish that absolutely won't do that is steamed broccoli, which Applebee's lists as just 100 calories. According to Healthline, broccoli also comes with various health benefits, like providing as much as 10% of the daily value for fiber, being rich in antioxidants, and including multiple vitamins and minerals such as iron, potassium, and vitamin K1.
We know that broccoli isn't everyone's cup of tea. If that's the case with you, consider a breadstick instead. Applebee's nutrition information states that it's only 180 calories and has only a slightly higher amount of sodium than the broccoli. Plus, it's low in fat, and you get 4 grams of protein from one breadstick.
Cocktail: Top Shelf Long Island Iced Tea
Unsweetened iced tea is the healthiest drink besides water on the Applebee's menu. While the restaurant's Top Shelf Long Island Iced Tea is certainly not free from calories and sugar like its non-alcoholic counterpart, it could be the best potential cocktail option for those looking to enjoy a night out with something a little more grown-up.
According to Applebee's, the drink has 220 calories, which is slightly lower than other options like Captain Morgan Bahama Mama or the Blue Aloha Mana Margarita. Sugar is something else to watch for with cocktails, especially. Cosmopolitan states that some of the most popular cocktails, like a piña colada, can have as much as 63 grams of sugar in them. The Applebee's version of Long Island Iced Tea has only 19 grams of sugar compared to the chain's White Peach Sangria's 41 grams or Bahama Mama's 39 grams. A good alternative if you're looking for a slightly different flavor is the Blue Hawaiian version of the iced tea cocktail, which adds just 10 calories and 5 grams of sugar to the original.
Chicken: Grilled Chicken Breast
Grilled chicken breast is often the answer when you're looking for healthy protein options, and Applebee's Grilled Chicken Breast entrée is, unsurprisingly, one of the best items on the menu for health-focused diners. According to Applebee's, the meal has just 550 calories when it's served with the default steamed broccoli and garlic mashed potatoes, along with 6 grams of fiber and 48 grams of protein.
One thing to still be mindful of is its salt content, which is just over 1700 mg. Together, the side dishes contribute 950 mg to the meal, leaving about 750 mg of sodium just from the chicken breast. Added sodium in restaurant chicken isn't uncommon, according to Premier Foods Group, which says that restaurants may inject their chicken with a saltwater solution to keep it nice and juicy for customers. While it may make your chicken taste better, it also adds lots of sodium. If that's a concern for you, you can decrease the overall sodium content of your meal by switching the potatoes with a breadstick, which shaves off close to 500 mg.
Seafood: Blackened Cajun Salmon
Salmon could be one of the best foods to put in your body. According to Healthline, salmon is low in fat, high in protein, and loaded with vitamins and minerals. It's an especially good source of vitamin B12, fatty acids, and potassium.
The Applebee's Blackened Cajun Salmon entrée is ideal for diners who want a low-calorie, satisfying meal. It comes with a 6-ounce portion of seasoned, flavorful grilled salmon, and steamed broccoli and garlic mashed potatoes on the side by default, but you're free to choose other sides if you prefer. However, this combination yields just 600 calories, 100 mg of cholesterol, and 1,790 mg of sodium. Plus, you'll add 43 grams of protein to your day's diet from this meal alone.
Choose a breadstick or salad for your side instead of the mashed potatoes, or ask for less seasoning on your salmon to reduce the sodium even further.
Bowl: Tex Mex Shrimp Bowl
Applebee's doesn't always keep its bowls on the menu at all locations, but they seem to be popular enough to continue getting re-released occasionally, even if for a limited time. In 2022, they made their way to select locations again, offering customers interesting combinations of ingredients and vastly different flavors to suit their taste buds. The Tex Mex Shrimp Bowl is one option that comes with chipotle lime shrimp, corn salsa, cilantro rice, and other tasty additions that make the bowl filling and flavorful (via Business Wire).
It also could be a good option if you're aiming to keep each meal around 700 calories or less. Applebee's lists the Tex Mex Shrimp Bowl as having 710 calories, 4.5 grams of saturated fat, 30 grams of protein, and 10 grams of dietary fiber. It is a bit heavy on the carbohydrates and sodium, but you could potentially reduce those by asking for more greens and less rice in your bowl. Or, ask your server to leave off the crispy tortilla strips.
Steak: 6-ounce Top Sirloin
For diners who are more steak fans than chicken eaters, Applebee's offers several steaks on its menu, including grilled steaks seasoned to perfection and more decadent steaks with glazes and other flavorful toppings. If you're looking for a steak meal with a similar nutrition profile as a chicken entrée, though, consider going with the 6-ounce top sirloin meal.
With steamed broccoli and garlic mashed potatoes as its sides, the meal is only 550 calories with 23 grams of fat, 43 grams of carbohydrates, and 44 grams of protein (via Applebee's). Angie Asche, a registered dietitian and personal trainer, tells Fox News that the top sirloin is one of the best steak cuts to choose if you're watching your diet because it's leaner than other cuts you typically find at restaurants. Asche does warn that a top sirloin meal can still be high in sodium, but you can simply be mindful of sodium content in the rest of your day's meals to avoid having too much for the day.
Kid's meal: Kids Chicken Taco
Applebee's has a modest menu for the little ones joining you at the restaurant for dinner, including pizza, macaroni and cheese, and chicken tenders. Its chicken taco meal for kids could be the most well-rounded in terms of nutrition, though, especially if you order it with water or unsweet iced tea and a healthy side dish like steamed broccoli, a breadstick, or green beans.
According to Applebee's, the taco comes with chicken, cheese, lettuce, and tomato, so there aren't any high-fat or sugary sauces or toppings loaded with calories for your kiddo to add. Served alone, the kid's taco is only 220 calories and offers 20 grams of protein, which is just about right for a kid-size serving. The Cleveland Clinic says that kids 9-18 need about 34-46 grams of protein daily and that excess amounts of protein could lead to weight gain and other health problems.
Dessert: Brownie Bite
There's absolutely nothing wrong with an occasional dine-out splurge, which is why we're adding a dessert item to this list. And, research suggests that picking out a dessert before you eat your main meal could actually help you make better choices for your meal, like having healthier options or eating less, to save up for that dessert. Plus, eating healthy before a dessert could also keep your blood sugars from going haywire when it's time to enjoy the sweet stuff (via Huff Post).
So, consider making the Brownie Bite the dessert you'll indulge on after your meal. It's easily the lowest in calories out of all of Applebee's dessert options, adding just 330 to your daily numbers. It's also much lower in carbs and fat than other options. Plus, it's delicious, pairing a warm brownie with ice-cold vanilla ice cream. One Twitter user exclaims their love for the tasty treat: "Who ever invented the brownie bite on Applebee's menu, I'd like to shake [your] hand."