Applebee’s offers a variety of healthier menu options for diners seeking nutritious choices. The restaurant chain provides selections suitable for different dietary needs, including low-calorie, low-carb, and gluten-free options. Grilled chicken entrees and seafood dishes tend to be among the healthiest choices at Applebee’s, with some meals containing under 200 calories.
Salads can also be smart picks when dining at Applebee’s, though it’s important to be mindful of dressings and toppings that can add extra calories and fat. The side house salad, for example, contains just 130 calories and provides a good source of fiber. For those looking to indulge while still making a relatively health-conscious choice, several menu items fall between 500-700 calories.
Understanding Applebee’s Menu Categories
Applebee’s menu is organized into several distinct categories to help diners easily navigate their options. The main sections typically include appetizers, salads, steaks, chicken, seafood, burgers, sandwiches, and sides.
The appetizer section features shareable starters like mozzarella sticks, boneless wings, and spinach artichoke dip. Salads range from classic Caesar to more elaborate options with grilled chicken or shrimp.
Entree categories are divided by protein type. The steak section offers various cuts and preparations, while chicken dishes include grilled, fried, and pasta-based options. Seafood selections often feature salmon, shrimp, and fish & chips.
Burgers and sandwiches make up a substantial portion of the menu, with choices ranging from classic cheeseburgers to specialty creations. Side dishes are available à la carte or as part of combo meals.
Applebee’s also offers a “Lighter Fare” or “Under 600 Calories” section for those seeking healthier options. These dishes typically include grilled proteins and vegetable sides.
The bar menu features a variety of alcoholic beverages, including signature cocktails, beer, and wine. Non-alcoholic options like soft drinks, lemonades, and teas are also available.
Evaluating Nutritional Information
Applebee’s provides detailed nutritional information for their menu items. This data includes calories, fat, sodium, carbohydrates, and protein content for each dish.
Calorie counts can vary widely between menu options. Some salads and entrees contain over 1,000 calories, while lighter choices may have 500 calories or less.
Sodium levels are often high in restaurant meals. Many Applebee’s dishes exceed 2,000 mg of sodium, which is close to the recommended daily limit for adults.
Fat content also differs significantly across the menu. Some items contain 50 grams or more of fat, while others have 15 grams or less.
Protein amounts range from under 10 grams in some appetizers to over 50 grams in certain meat-based entrees.
Carbohydrate content varies as well. Dishes with breading, sauces, or starchy sides tend to be higher in carbs.
When evaluating options, consider your personal dietary needs and goals. Look for items lower in calories, sodium, and saturated fat if watching your intake of these nutrients.
Balance is key. Combining a lower-calorie entree with a side salad or vegetable can create a more nutritious meal overall.
Recommended Appetizers
When looking for healthier appetizer options at Applebee’s, several choices stand out. The bone-in chicken wings are a protein-packed selection, offering 60 grams of protein for 580 calories. Ordering the sauce on the side allows for better portion control.
For a lower-calorie option, consider the sauceless bone-in chicken wings from the appetizer menu. These contain 520 calories, 31 grams of fat, and 58 grams of protein. This choice is particularly suitable for those following low-carb or high-protein diets.
Another appetizer to consider is the house salad with light dressing. This option provides a mix of fresh vegetables and can be a nutritious start to your meal. Customizing the salad by adding grilled chicken can increase its protein content.
Applebee’s also offers a soup of the day, which can be a lighter appetizer choice. Opting for broth-based soups rather than cream-based ones can help keep calorie and fat content lower.
When selecting appetizers, keep portion sizes in mind. Sharing with dining companions can help manage calorie intake while still enjoying a variety of flavors.
Salads and Soups With a Healthy Twist
Applebee’s offers several salad and soup options for health-conscious diners. The Side House Salad is a light choice at just 130 calories, providing a fresh mix of greens and vegetables.
For a more substantial meal, the Strawberry Balsamic Salad combines crisp greens with fruit and slivered almonds. This option avoids fried toppings, focusing instead on nutritious ingredients.
The Grilled Chicken Caesar Salad is another sensible choice. It features lean protein atop romaine lettuce with a classic Caesar dressing. Diners can request dressing on the side to control portions.
Soup selections at Applebee’s can also be part of a balanced meal. The Tomato Basil Soup offers a warm, comforting option with a vegetable base.
When choosing salads or soups, be mindful of high-calorie additions like croutons, cheese, or cream-based dressings. Opt for vinaigrette dressings and ask for toppings on the side.
Pairing a side salad or soup with a small entrée can create a satisfying meal while managing portion sizes. This strategy allows for variety without excessive calories.
Main Courses
Applebee’s offers several healthier main course options for calorie-conscious diners. These dishes provide balanced nutrition while keeping portion sizes in check. Grilled proteins, seafood selections, and lighter fare make up the core of these more nutritious entrée choices.
Grilled Options
The Grilled Chicken Breast is a standout healthy choice at Applebee’s. At only 190 calories, this lean protein leaves room for sides. It’s typically seasoned simply and can be paired with steamed vegetables for a well-rounded meal.
Grilled chicken also features in some of the restaurant’s salads. The Grilled Chicken Caesar Salad offers a good balance of protein and greens. Diners can request dressing on the side to control calories.
For red meat lovers, the 6 oz. Top Sirloin provides a leaner steak option. It’s relatively low in calories while still offering satisfying flavor. Pairing it with a side salad and steamed broccoli creates a filling meal.
Seafood Selections
Seafood dishes at Applebee’s can be smart choices for health-conscious diners. The Blackened Cajun Salmon is rich in omega-3 fatty acids and provides lean protein. It’s typically served with seasonal vegetables, making for a nutritious plate.
Grilled shrimp skewers are another lighter option. They’re low in calories but high in protein. These can be added to salads or enjoyed as a main dish with vegetable sides.
For those watching sodium intake, it’s advisable to ask for seafood dishes to be prepared without added salt. Lemon wedges can add flavor without extra calories or sodium.
Lighter Fare
Applebee’s offers a selection of “Lighter Fare” menu items designed for calorie-conscious diners. The Grilled Chicken Wonton Taco Appetizer can serve as a lighter main course. It combines grilled chicken with Asian-inspired flavors in a smaller portion size.
The Cedar Salmon with Maple Mustard Glaze is another Lighter Fare option. It provides heart-healthy omega-3s and comes with spinach and a rice pilaf side.
For vegetarians, the Thai Shrimp Salad can be ordered without shrimp. This creates a plant-based meal with mixed greens, edamame, almonds, and a chili lime vinaigrette.
Side Dishes
Applebee’s offers several healthier side dish options to complement main courses. These choices allow diners to customize their meals with more nutritious alternatives.
Vegetable Sides
Steamed broccoli stands out as one of the healthiest side options at Applebee’s. It provides essential nutrients and fiber with minimal added calories or fat. Garlicky green beans offer another flavorful vegetable choice, typically prepared with light seasoning.
A side salad can be a smart selection when topped with a low-calorie dressing. Opt for vinaigrette or ask for dressing on the side to control portions. Some locations may offer seasonal vegetable medleys as limited-time offerings.
Fire-grilled veggies, when available, provide a tasty option with natural flavors enhanced by grilling. These often include a mix of zucchini, squash, and bell peppers.
Alternative Grains
Applebee’s menu sometimes includes whole grain alternatives to traditional sides. Brown rice serves as a fiber-rich option compared to white rice. It pairs well with grilled proteins and vegetables.
Quinoa bowls or blends may be offered as specialty sides in some locations. These provide plant-based protein and complex carbohydrates. Quinoa can be a filling, nutrient-dense alternative to fries or mashed potatoes.
Some Applebee’s restaurants feature ancient grain medleys that incorporate items like farro or barley. These add texture and nutty flavors while boosting the nutritional profile of meals.
When selecting grain-based sides, watch for added sauces or butter that can increase calorie content. Request these toppings on the side for better portion control.
Beverages and Drinks
Applebee’s offers a variety of beverage options for health-conscious diners. Water remains the healthiest choice, with zero calories and no added sugars.
Unsweetened iced tea is another low-calorie option. It provides antioxidants without the extra sugar found in sweetened versions.
For those seeking a fruity taste, Applebee’s offers light lemonades. These contain fewer calories than their regular counterparts but still deliver a refreshing flavor.
Diet sodas are available for patrons wanting a fizzy drink without the calories of regular soda. However, artificial sweeteners may not suit everyone’s dietary preferences.
Coffee and hot tea are calorie-free options when consumed black. Adding cream or sugar will increase the calorie content.
Applebee’s also serves alcoholic beverages. Light beers and wine spritzers tend to be lower in calories compared to cocktails or full-bodied wines.
It’s important to note that many mixed drinks and specialty cocktails can be high in sugar and calories. Opting for spirits with low-calorie mixers can be a better choice for those watching their intake.
Portion Control Tips
Controlling portion sizes at Applebee’s can be challenging due to large servings. One effective strategy is to request a to-go box when ordering and immediately pack half the meal for later.
Sharing dishes with dining companions allows for taste variety while reducing individual portions. Consider splitting an entrée or ordering several appetizers to share.
Opting for a lunch-sized portion or kids’ menu item can provide a more appropriate serving size for adults watching their intake. These options often come in smaller portions with fewer calories.
Skipping add-ons like extra cheese, bacon, or creamy sauces helps manage calorie intake. Request dressings and sauces on the side to control the amount used.
Choosing vegetable-based side dishes instead of fries or mashed potatoes can increase nutrient intake while reducing calories. Steamed broccoli or a side salad are excellent alternatives.
Drinking water throughout the meal helps create a feeling of fullness and may reduce overeating. Avoid high-calorie beverages that add unnecessary calories to the meal.
Being mindful of hunger cues is crucial. Eating slowly and stopping when satisfied, rather than completely full, can prevent overconsumption.
Customizing Your Meal for Special Diets
Applebee’s offers options for various dietary needs. Diners following gluten-free, low-carb, diabetes-friendly, low-fat, low-sodium, vegetarian, and vegan diets can find suitable choices.
For gluten-free options, select grilled meats without marinades or sauces. Steamed vegetables make excellent side dishes. Low-carb dieters can opt for protein-rich meals like steaks or grilled chicken with non-starchy vegetable sides.
Those watching their sodium intake should request no added salt and choose grilled items over fried ones. Ask for sauces and dressings on the side to control portions.
Vegetarians can enjoy salads, veggie sides, and meat-free appetizers. Vegan options are more limited but include steamed vegetables and some salads without cheese or croutons.
To customize meals:
- Request substitutions (e.g., steamed veggies instead of fries)
- Ask for sauces and dressings on the side
- Choose grilled over fried items
- Inquire about cooking methods and ingredients
Don’t hesitate to communicate dietary needs to the server. They can help tailor menu items to fit specific requirements.
Desserts and Indulgences
Applebee’s dessert menu offers limited options for those seeking healthier choices. The available desserts tend to be high in calories, sugar, and fat.
Popular indulgences include the Triple Chocolate Meltdown, Butter Pecan Blondie, and Blue Ribbon Brownie. These desserts often exceed 1,000 calories per serving.
For diners wanting a sweet treat with fewer calories, some locations offer a seasonal fruit option. This may be a healthier alternative to the richer desserts.
Portion control is key when indulging in Applebee’s desserts. Sharing a dessert with others at the table can help reduce calorie intake.
Those following specific dietary plans may find it challenging to incorporate Applebee’s desserts into their meals. The restaurant does not offer many low-sugar or low-fat dessert options.
Patrons looking for a lighter end to their meal might consider ordering coffee or tea instead of a full dessert. This can satisfy the desire for something sweet without the added calories.