The Healthiest Options at Applebee's, Ranked (2026)

Eating healthy at Applebee's doesn't have to be a challenge. With a variety of options, you can indulge while keeping your nutrition in check. Whether you're aiming for a high-protein meal or simply looking to manage your calorie intake, there are choices that cater to your needs. Let's dive into the healthiest options available on the menu.

The Healthiest Options at Applebee's, Ranked by Protein Efficiency

We've ranked the healthiest options at Applebee's based on protein-per-calorie efficiency. This metric highlights dishes that provide substantial protein without excessive calories.

Rank	Menu Item	Calories	Protein	Protein/100cal
1	Chicken Grillers	190 kcal	38 g	20 g
2	4 oz Sirloin	140 kcal	23 g	16.4 g
3	Extra Patty	390 kcal	33 g	8.5 g
4	Southwest Steak & Black Bean Soup	180 kcal	15 g	8.3 g
5	Bourbon Street Chicken & Shrimp	620 kcal	51 g	8.2 g
6	Pepper Crusted Sirloin & Whole Grains	380 kcal	30 g	7.9 g
7	Chili	410 kcal	32 g	7.8 g
8	Bourbon Street Steak	680 kcal	51 g	7.5 g
9	Caprese Mozzarella Chicken	700 kcal	52 g	7.4 g
10	Milk, Kids	110 kcal	8 g	7.3 g
11	Grilled Shrimp Skewer	110 kcal	8 g	7.3 g
12	Grilled Chicken Caesar Salad, Lunch	320 kcal	23 g	7.2 g
13	Cedar Grilled Lemon Chicken	580 kcal	42 g	7.2 g
14	Swiss Cheese	160 kcal	11 g	6.9 g
15	Chicken Tenders	310 kcal	20 g	6.5 g

The Chicken Grillers lead the list with an impressive 38 grams of protein for just 190 calories, making it the most efficient choice. Following closely are the 4 oz Sirloin and Extra Patty, both offering great protein value while maintaining moderate calorie counts.

Best Filling Meals Under 500 Calories at Applebee's

If you're looking for filling high-protein meals under 500 calories, there are several options worth considering. These dishes not only satisfy hunger but also deliver essential nutrients.

Menu Item	Calories	Protein	Protein/100cal
Chicken Grillers	190 kcal	38 g	20 g
Extra Patty	390 kcal	33 g	8.5 g
Chili	410 kcal	32 g	7.8 g
Grilled Chicken Wonton Tacos	500 kcal	32 g	6.4 g
Pepper Crusted Sirloin & Whole Grains	380 kcal	30 g	7.9 g
Thai Shrimp Salad	400 kcal	25 g	6.3 g
Thai Shrimp Salad, Salads	400 kcal	25 g	6.3 g
Grilled Chicken Wonton Tacos, for Build Your Sampler	380 kcal	24 g	6.3 g
4 oz Sirloin	140 kcal	23 g	16.4 g
Grilled Chicken Caesar Salad, Lunch	320 kcal	23 g	7.2 g
Chicken Tenders	310 kcal	20 g	6.5 g
Boneless Wings, Build Your Sampler	340 kcal	20 g	5.9 g

For instance, the Chicken Grillers and the 4 oz Sirloin provide substantial protein without overwhelming calorie counts. This makes them perfect for those who want to enjoy a hearty meal without the guilt.

Lightest Picks Under 250 Calories

Menu Item	Calories	Protein
Monterey Jack Cheese	80 kcal	5 g
Pepperjack Cheese	80 kcal	5 g
Cheddar Cheese	90 kcal	5 g
Extra Bacon	100 kcal	7 g
Milk, Kids	110 kcal	8 g
Grilled Shrimp Skewer	110 kcal	8 g
4 oz Sirloin	140 kcal	23 g
American Cheese	140 kcal	7 g
Chocolate Milk, Kids	160 kcal	8 g
Swiss Cheese	160 kcal	11 g
Fried Shrimp	170 kcal	9 g
Tomato Basil Soup	180 kcal	5 g

For lighter picks, the Grilled Chicken Caesar Salad and the Thai Shrimp Salad offer tasty options with lower calorie counts. These meals are ideal for those who prefer a lighter fare while still enjoying a nutritious dining experience.

Applebee's vs. Other Chains: Healthiest Pick

When comparing Applebee's to other chains,

Chain	Best Protein-Per-Calorie Pick	Calories	Protein	Per 100cal
Applebee's	Chicken Grillers	190 kcal	38 g	20 g
McDonald's	Artisan Grilled Chicken Sandwich	380 kcal	37 g	9.7 g
Wendy's	Grilled Chicken Sandwich	360 kcal	35 g	9.7 g
Chick-fil-A	6 Grilled Nuggets Kids Meal	110 kcal	13 g	11.8 g

you'll find that Applebee's offers a competitive range of healthy options that prioritize protein efficiency. Many other fast-food restaurants fall short in providing satisfying protein-rich meals without excessive calories. Applebee's stands out for those seeking a balance between taste and nutrition.

How to Track Applebee's in Nutrola

Eating well at Applebee's comes down to picking high-protein, moderate-calorie items and actually logging them. "A grilled something and a side" can hide 200 to 400 calories you did not plan for. Nutrola's verified restaurant database includes Applebee's with accurate calories and macros, so you are not relying on crowd-sourced numbers that can be off by 10 to 20 percent. Log your order before you eat to see exactly how it fits your day. The app uses AI photo recognition and voice logging, tracks 100+ nutrients, covers 100+ chains, and works in 15 languages with a 4.9 rating. After a free trial it is just 2.50 euros per month with no ads.

Applebee's Healthy Order Quick Reference

Goal	Best Order	Calories	Protein
Best protein efficiency	Chicken Grillers	190 kcal	38 g
Best filling meal under 500 cal	Chicken Grillers	190 kcal	38 g
Lightest option	Monterey Jack Cheese	80 kcal	5 g

How We Define "Healthiest"

This ranking defines "healthiest" as the best protein-per-calorie efficiency among substantial menu items (60 calories or more), using verified calorie and macro data. Protein density and calorie control are the two levers most useful for satiety and weight management. It does not score sodium, fiber, or additives, which are not part of this dataset, so pair it with your own dietary priorities.

The Bottom Line

In summary, Applebee's provides a variety of healthy options that cater to protein-conscious diners. With choices like the Chicken Grillers and 4 oz Sirloin, you can enjoy a delicious meal without compromising your health goals. Explore the menu and find the perfect dish for your dietary needs. For more personalized guidance, consider a Nutrola free trial today.