It's easy to eat healthy at Applebees if you know what to go with. And, well, that's exactly why I put together this low calorie guide - I wanted to make it as easy as possible for you to select the healthiest - and most calorie-friendly - options on the menu. In short, this list will take you from dinner to dessert, with all the best items on the Applebee's menu under 500 calories!
Table of Contents
The Healthiest Menu Items at Applebee's
From salads to steak, here are all the best healthy options at the famous fast-casual chain, ranging from just 130-500 calories!
1. Side House Salad
Nutritional Info:
- 130 Calories
- 7g Fat
- 14g Carbs
- 4g Sugar
- 2g Fiber
- 6g Protein
If you're in the mood for something light, a side serving of their house salad comes to 130 calories. The salad comes with a mix of greens, diced tomatoes, cucumbers, croutons, and shredded cheese.
If you want some dressing on the side, opt for the fat-free italian dressing, which has just 20 calories. Turn it into a meal and order it with the chicken tortilla soup or the French onion soup for some added protein.
2. Grilled Chicken Breast (No Sides)
Nutritional Info:
- 190 Calories
- 3g Fat
- 1g Carbs
- 0g Sugar
- 0g Fiber
- 40g Protein
The grilled chicken breast without mashed potatoes and broccoli becomes one of their lowest calorie offerings and a great source of lean protein, giving you plenty of room to customize the side dishes to your liking.
Some ideas are to pair it with a side salad or soup, a breadstick and steamed broccoli, or coleslaw and garlicky green beans. Any of these combinations will make for a satisfying lunch or dinner that's less than 500 calories.
3. Tomato Basil Soup
Nutritional Info:
- 210 Calories
- 12g Fat
- 22g Carbs
- 8g Sugar
- 2g Fiber
- 5g Protein
This creamy and tangy vegetarian soup is topped with parmesan cheese and croutons. It's a warm and comforting small plate with just a little over 200 calories.
I highly recommend pairing it with a side of homestyle cheesy broccoli, garlic mashed potatoes, or a buttery garlic breadstick. If you go with any of those pairings you'll have yourself a lightmeal under 480 calories.
4. Side Caesar Salad
Nutritional Info:
- 230 Calories
- 18g Fat
- 13g Carbs
- 3g Sugar
- 2g Fiber
- 5g Protein
A small Caesar salad is just the thing to get your fix of creamy Caesar dressing without packing on too many calories. It's got crisp romaine lettuce, croutons, and shredded parmesan cheese, all tossed with that aforementioned rich Caesar dressing.
Order it with a breadstick and make a light meal out of it, or order it as the side to a grilled chicken breast, Cajun salmon, or top sirloin and make a full meal with it.
5. Chicken Tortilla Soup
Nutritional Info:
- 280 Calories
- 15g Fat
- 26g Carbs
- 3g Sugar
- 2g Fiber
- 11g Protein
With shredded chicken and veggies in a creamy flavorful broth plus crunchy tortilla strips, an order of chicken tortilla soup can make an excellent light lunch option at Applebees.
A side of house salad, a breadstick, or any of the protein options I just mentioned to go with the Caesar salad pair perfectly with it. Also, your meal will stay under 500 calories if you go with one of those options too.
6. 6 Ounce Top Sirloin (No Garlic Mashed Potatoes)
Nutritional Info:
- 290 Calories
- 13g Fat
- 6g Carbs
- 2g Sugar
- 3g Fiber
- 39g Protein
This 6-ounce sirloin steak comes out to only 190 calories on its own and 290 calories with a side of healthy steamed broccoli. For the second side, garlicky green beans, a house salad, or the signature coleslaw are all good options, and they make for a meal under 440 calories.
By the way, if you want to go big, you can also order the 8 oz. sirloin steak without potatoes for 360 calories or skip the sides completely and get the 12 oz. ribeye steak on its own for 490 calories.
7. Brownie Bite
Nutritional Info:
- 330 Calories
- 15g Fat
- 48g Carbs
- 35g Sugar
- 2g Fiber
- 4g Protein
If you're popping by Applebee's for dessert, the best thing to get is the brownie bite.
This satisfying treat comes with a warm and fudgy dark chocolate brownie served with a scoop of vanilla ice cream and topped with nuts and hot fudge. It's a decadent dessert that's just the right serving size to satisfy your sweet tooth without going overboard.
8. Blackened Cajun Salmon (No Garlic Mashed Potatoes)
Nutritional Info:
- 340 Calories
- 17g Fat
- 10g Carbs
- 2g Sugar
- 3g Fiber
- 38g Protein
The blackened Cajun salmon comes with garlic mashed potatoes and steamed broccoli by default.
Skipping the potatoes instantly knocks 260 calories off the meal. I recommend substituting them for a side of garlicky green beans or signature coleslaw. If you do, you'll still be able to keep the whole thing under 490 calories.
9. French Onion Soup
Nutritional Info:
- 370 Calories
- 22g Fat
- 26g Carbs
- 9g Sugar
- 2g Fiber
- 16g Protein
Packed with silky tender onions in a rich, beefy soup topped with crunchy rusk croutons and bubbly Swiss and parmesan cheese, the French onion soup at Applebee is a hearty and decadent option that's also the highest protein soup on the menu.
Add some greens with a side house salad or steamed broccoli to round out the meal without going over 500 calories.
10. Grilled Chicken Caesar Salad (No Dressing and Breadstick)
Nutritional Info:
- 390 Calories
- 11g Fat
- 26g Carbs
- 5g Sugar
- 6g Fiber
- 48g Protein
Skip the high-calorie Caesar dressing and breadstick, and you'll take this filling salad from over 900 calories to just under 400 calories.
If you want to drizzle on some dressing, I recommend ordering it with the fat-free Italian dressing for a total of 420 calories.
11. Blackened Shrimp Caesar Salad (No Dressing)
Nutritional Info:
- 460 Calories
- 16g Fat
- 53g Carbs
- 8g Sugar
- 8g Fiber
- 30g Protein
Ordering this flavorful and fully loaded salad without the caesar dressing brings the total calorie count from 860 down to 460. With plenty of fresh romaine, seasoned shrimp, crunchy croutons, shaved parmesan, and a garlicky breadstick, there's enough here to keep you full and satisfied without the high-fat dressing.
Pro-tip: If you absolutely must use the dressing ask for it on the side and dip your fork into it before every bite. It's a really great way to get the taste of the dressing in each bite, but also limit the calorie load of the dish.
12. Chicken Tenders Platter (No Fries and Sauce)
Nutritional Info:
- 480 Calories
- 26g Fat
- 32g Carbs
- 0g Sugar
- 2g Fiber
- 32g Protein
The next time you're craving some crispy breaded chicken tenders, you can get a whole plate of them for just 480 calories when you omit the french fries and Dijon mustard sauce.
The seasoned tenders are already pretty good without a dip, but if you want something on the side, you can pair them with the fat-free Italian dressing for just 500 calories in total.
13. Grilled Oriental Chicken Salad (No Dressing, Noodles, and Breadstick)
Nutritional Info:
- 490 Calories
- 21g Fat
- 29g Carbs
- 16g Sugar
- 9g Fiber
- 50g Protein
This chicken salad has a lot of the same flavors as the grilled chicken wonton taco appetizer but with healthier ingredients and fewer calories.
Even without the high-calorie Oriental vinaigrette, breadsticks, and fried rice noodles, this salad is still flavorful and bursting with veggies and protein to keep you satiated. There's plenty of grilled chicken in it along with Asian greens, and crunchy almonds. Then, all of that deliciousness gets tossed in sweet and savory dumpling sauce.
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