How do I find a high-protein meal at Applebee's?

Check the highest-protein picks in the Applebee's nutrition highlights on this page, or open the Simple Macros app and set a high protein target to instantly generate Applebee's orders that hit it.

What should I order at Applebee's if I'm trying to lose weight?

Look for the lighter, high-protein orders on this page, or use the Simple Macros app to build a Applebee's meal that keeps your protein high while staying inside a lower calorie budget.

How accurate are the Applebee's nutrition numbers?

Numbers come from publicly available Applebee's menu nutrition data. They can vary by location and preparation, so confirm with the restaurant if you need exact values.

Can I build a Applebee's meal for my own calorie and protein targets?

Yes. The Simple Macros app generates Applebee's orders around your personal calorie and protein targets and lets you include or exclude specific menu items, then log whatever you order.

Is Simple Macros free to use at Applebee's?

Yes, completely. The Simple Macros app is free on iPhone and Android with no subscription, paywall or trial, and this Applebee's page needs no account.

Can I ask ChatGPT or Claude what to order at Applebee's?

Yes. Connect Simple Macros to ChatGPT, Claude, Grok or another AI app (free, setup at simplemacros.com/connect) and ask something like "What should I get at Applebee's to hit my macros?" It builds the order from Applebee's's full official menu against the calories and protein you have left today, and can log it for you.

Applebee's Nutrition Facts & Menu

Explore the Applebee's menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.

Menu data updated October 23, 2026Sources & update dates · Menu nutrition table

Macro-friendly Applebee's meal ideas

Every order below is built from real Applebee's menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.

Lower-calorie, high-protein

Lean Applebee's orders that stay light on calories without skimping on protein.

High Protein

1xStrawberry Balsamic Chicken Salad

Meal total

480Calories48gProtein49gCarbs12gFat

High Protein

1xCalifornia Grilled Chicken Salad

Meal total

510Calories53gProtein34gCarbs19gFat

Balanced meals

Everyday Applebee's orders around a moderate calorie and protein target.

High Protein

1xGrilled Chicken Balsamic Berry Salad with Lite Italian Dressing

Meal total

705Calories54gProtein63gCarbs28gFat

High Protein

1xGrilled Chicken Balsamic Berry Salad with Fat Free Italian Dressing

Meal total

695Calories54gProtein62gCarbs28gFat

Bigger, high-protein meals

Heartier Applebee's orders for a big appetite or a training day.

High Protein

1xCrispy Chicken Tender Salad (with Grilled Chicken)

Meal total

1,030Calories61gProtein57gCarbs64gFat

High Protein

1xPlate Applebee's Riblets

Meal total

940Calories60gProtein57gCarbs52gFat

Applebee's nutrition highlights

Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.

Highest-protein picks

Lightest options

Open a category to compare calories, protein, carbs and fat. Ranges cover available options; the low or high end of each nutrient may come from different choices. Use the order builder for one specific combination. N/A means the snapshot does not provide a usable value.

Values are based on the restaurant nutrition recorded in our menu data. Snapshot refreshed September 28, 2026. The live builder may be newer. Sources and dates .

Entrées (68)

Applebee's: Entrées. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Applebee's Riblets	540–2,570	54–127	4–264	34–130
Bacon Ranch Chicken Sandwich (with Grilled Chicken)	540–1,908	47–88	37–129	22–123
Bacon Ranch Crispy Chicken Sandwich (with Hand-Breaded Chicken)	670–2,038	43–84	54–146	31–132
Big Classic Bacon Cheeseburger	291–2,113	27–127	3–138	12–135
Blackened Cajun Salmon	264–1,482	34–70	2–138	14–85
Bourbon Street Chicken & Sausage Penne	146–2,304	9–106	36–133	0–152
Bourbon Street Chicken & Shrimp	0–2,244	32–88	0–104	0–171
Bourbon Street Mushroom Swiss Burger	362–2,846	30–169	3–148	26–183
Bourbon Street Shrimp & Sausage Penne	146–2,184	9–81	36–134	0–150
Bourbon Street Steak	0–2,514	37–86	0–119	0–198
Breadsticks with Alfredo Sauce	904–1,726	21–39	127–142	35–112
Caesar Salad (with Blackened Shrimp)	32–3,577	3–296	6–231	0–175
Caesar Salad (with Grilled Chicken)	37–3,579	3–313	8–224	1–172
California Grilled Chicken Salad	38–3,304	3–310	7–164	0–170
Chicken Fajita Rollup	490–2,543	28–100	51–141	19–181
Chicken Parmesan Fettuccine	334–2,046	12–101	64–162	3–118
Chicken Tenders	482–2,186	31–80	28–183	27–138
Classic Broccoli Alfredo (with Blackened Shrimp)	945–3,865	30–314	75–245	59–191
Classic Broccoli Alfredo (with Grilled Chicken)	945–3,868	29–330	76–237	59–188
Classic Burger	191–1,843	20–107	2–135	3–113
Classic Cheeseburger	191–2,013	19–119	2–137	4–127
Clubhouse Grille	275–1,969	9–76	52–192	2–106
Crispy Chicken Tender Salad	35–3,663	3–306	7–202	1–194
Crispy Chicken Tender Salad (with Grilled Chicken)	26–3,656	2–321	7–194	0–190
Double Crunch Shrimp	487–2,009	19–57	48–209	23–116
Double-Glazed Baby Back Ribs	360–2,130	38–114	0–183	23–119
Fiesta Lime Chicken	95–2,342	36–81	0–142	0–162
Four-Cheese Mac & Cheese with Honey Pepper Chicken Tenders	733–3,871	32–313	78–334	31–150
Grilled Cheese Cheeseburger	197–2,714	19–130	2–185	3–180
Grilled Chicken Balsamic Berry Salad	660–1,150	54–56	53–83	28–73
Grilled Chicken Breast	199–1,400	41–76	1–133	3–74
Hand-Battered Fish & Chips	570–2,359	33–70	38–185	31–161
Hot Honey Glazed Chicken & Bacon Skillet	0–2,621	31–86	0–218	0–165
Kids Cheeseburger	185–1,230	15–54	3–137	13–57
Kids Cheesy Pizza	670–1,240	25–49	85–167	27–48
Kids Chicken Quesadilla	211–1,044	3–46	30–116	8–48
Kids Chicken Taco	201–784	18–43	16–101	7–28
Kids Chicken Tenders	290–860	19–43	17–99	17–38
Kids Corn Dog	180–750	7–31	19–101	9–30
Kids Garlic Mashed Potatoes	130–300	2–10	19–48	5–7
Kids Grilled Cheese	580–750	20–28	55–84	32–34
Kids Grilled Chicken Alfredo	661–1,569	32–68	41–128	41–92
Kids Macaroni & Cheese	310–880	11–35	44–126	9–30
Lemon Parmesan Chicken	0–1,710	0–72	0–85	0–124
O-M-Cheese Beef Nachos	2,060	73	134	137
O-M-Cheese Burger	955–2,750	57–154	19–148	63–186
O-M-Cheese Chicken Nachos	1,940	77	132	124
O-M-Cheese-adilla Burger	1,060–2,470	53–142	47–127	64–170
Oriental Chicken Salad (with Crispy Chicken)	0–3,776	1–291	0–250	0–194
Oriental Chicken Salad (with Grilled Chicken)	59–3,787	3–308	13–241	0–191
Quesadilla Burger	434–2,848	24–151	29–128	15–207
Quesadilla Chicken Salad	0–5,223	0–419	0–249	0–296
Ribeye	509–1,710	68–103	3–135	24–95
Sesame Salmon Bowl	0–3,494	0–287	0–238	0–166
Shrimp 'N Parmesan Sirloin	299–1,769	53–95	2–139	9–106
Southwest Chicken Bowl	0–3,406	9–335	0–213	0–145
Spicy Honey Mustard Chicken Sandwich (with Grilled Chicken)	379–2,008	47–88	37–170	6–119
Spicy Honey Mustard Chicken Sandwich (with Hand-Breaded Chicken)	509–2,138	43–84	53–186	14–127
Strawberry Balsamic Chicken Salad	38–3,207	2–297	7–188	1–156
Sweet & Spicy Chicken Sandwich (with Grilled Chicken)	690–1,490	50–72	88–171	16–66
Sweet & Spicy Crispy Chicken Sandwich (with Hand-Breaded Chicken)	810–1,610	45–67	104–187	24–74
Tex-Mex Shrimp Bowl	0–3,247	0–284	0–222	0–146
The Prime Rib Dipper	516–2,133	52–131	40–150	16–121
Three-Cheese Chicken Penne	931–3,678	30–325	72–226	58–172
Top Sirloin	199–1,460	34–81	1–134	6–79
Ultimate Breakfast Burger	635–2,430	35–133	16–146	40–163
Ultimate Trio	600–3,600	5–117	7–448	27–225
Whisky Bacon Burger	183–2,831	19–139	2–210	3–176

Sides (37)

Applebee's: Sides. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Bacon Cheeseburger Wonton Tacos	471–1,193	21–40	27–65	32–88
Baked Potato	530	9	59	31
Boneless Wings	658–1,478	38–43	54–134	32–117
Breadstick	180	4	25	7
Brew Pub Loaded Waffle Fries	779–2,248	3–58	80–107	46–172
Brew Pub Pretzels & Beer Cheese Dip	962–1,437	33–43	136–155	31–71
Caesar Salad	100–260	4–5	11–21	4–19
Chicken Quesadilla	928–1,774	34–76	62–88	59–123
Chicken Tortilla Soup	205–280	10–11	17–26	11–15
Chicken Wonton Tacos	493–822	29–32	47–89	20–37
Classic Bone-In Wings	408–1,228	56–61	3–83	20–105
Classic Fries	400	6	53	18
Crispy Pickle Fries	582–826	5–6	49–53	40–65
Crunchy Onion Rings	560	7	66	30
Four-Cheese Mac & Cheese	390	18	39	18
Four-Cheese Mac & Cheese with Applewood-Smoked Bacon	390	18	39	18
French Onion Soup	332–370	15–16	19–26	21
Fries Basket	640	10	84	30
Garlic Mashed Potatoes	260–434	5–11	37–40	11–27
Garlicky Green Beans	150	2	8	12
Homestyle Cheesy Broccoli	220	10	8	17
House Salad	140–390	6–7	14–29	7–29
Loaded Baked Potato	600	13	59	36
Loaded Garlic Mashed Potatoes	440–717	10–14	40–42	26–54
Loaded Potato Waves	51–3,588	0–177	51–81	0–284
Mozzarella Sticks	809–1,076	40–42	65–79	44–66
Side Caesar Salad	14–341	1–8	3–30	0–23
Side Crunchy Onion Rings	1,130–1,546	14–16	132–184	60–82
Side House Salad	13–517	1–12	2–41	0–36
Signature Cole Slaw	130	1	15	8
Spinach & Artichoke Dip	941–1,608	18–32	83–167	59–91
Steamed Broccoli	100	3	5	8
The Classic Combo	2,136–3,658	74–110	173–312	126–234
Tomato Basil Soup	166–210	3–5	18–22	10–12
Waffle Fries	490	2	50	29
Waffle Fries Basket	780	3	80	47
White Queso Dip & Chips	920–2,047	28–87	83–170	54–115

Drinks (21)

Applebee's: Drinks. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Beverage Jug	0–2,990	0–4	0–762	0–2
Bottled Water	0	0	0	0
Brewed Iced Tea	0	0	2	0
Coffee & Hot Tea	0	0	0–1	0
Dirty Fountain Soda	90–200	1	6–37	6
Dragon Fruit Margarita Mocktail	220	0	55	0
Energy Drinks	10–110	0	2–29	0
Fountain Drinks	0–190	0	0–52	0
Fruit Smoothies	260–600	0	65–149	0–8
Graveyard Soda	300	2	57	8
Iced Teas & Lemonades	0–290	0	1–74	0
Lemon Berry Sunshine	260	1	43	9
Milkshakes	680–900	14–15	79–132	35–41
Mocktail on the Beach	150	1	39	0
Not-A-Colada	410–480	0	87–105	7–8
Prickly Melon Rush	240	0	60	0
Red Bull	110	0	29	0
Triple Cherry Shirley	190	0	48	0
Tropical Spell Mocktail	340	0	84	0
Water	0	0	0	0
Watermelon Lime Rush	230	0	57	0

Desserts (8)

Applebee's: Desserts. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Brownie Bite	221–891	3–11	31–140	11–34
Kids Fruit Smoothies	210–460	0	54–113	0–7
Kids Shakes	530–740	11–12	60–113	27–33
Kids Sundaes	260–330	3–4	35–46	11–14
Oreo Cookie Shake	783–840	14–15	101–104	37–41
Sizzlin' Butter Pecan Blondie	465–1,691	7–19	58–184	23–99
Sizzlin' Caramel Apple Pie	627–1,661	4–13	94–262	27–64
Triple Chocolate Meltdown	590–1,471	7–19	69–208	35–67

Condiment (26)

Applebee's: Condiment. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
A.1. Sauce	80	0	16	0
Bleu Cheese Dressing	210	1	2	22
Caesar Dressing	190	1	2	19
Dijon Honey Mustard Dressing	200	1	10	18
Dressings	45–490	0–3	3–25	0–44
Fat Free Italian Dressing	20	0	5	0
Honey French Dressing	210	0	15	17
Lemon Vinaigrette Dressing	170	0	8	16
Mexi-Ranch Dressing	140	1	3	14
Oriental Dressing	250	0	12	22
Ranch Dressing	160	1	2	17
Sampler Appetizer Trio Dips	15–210	0–3	2–28	0–22
Sampler Boneless Wings	330–540	19–21	27–64	16–37
Sampler Brew Pub Pretzels	590	18	96	15
Sampler Chicken Quesadilla	760	27	64	44
Sampler Chicken Wonton Tacos	470	23	51	20
Sampler Chips & Salsa	600	9	78	28
Sampler Crispy Pickle Fries	290	3	25	20
Sampler Crunchy Onion Rings	790	10	93	42
Sampler Double Crunch Shrimp	200	8	20	9
Sampler Mozzarella Sticks	510	25	40	27
Sampler Riblets	310–460	31–32	2–39	20–21
Sampler Spinach & Artichoke Dip	960	20	83	61
Sauces	30–400	0–9	3–81	0–37
Thousand Island Dressing	230	0	7	22
Wing Sauces	200–560	1–6	3–75	0–57

New to tracking? Start with one meal . For a photo of your food, see how to check a photo estimate .

Sources & data updates

Menu data updated: October 23, 2026
Nutrition snapshot refreshed: September 28, 2026
Meal ideas refreshed: September 28, 2026

The interactive menu can be newer than the saved nutrition table, highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.

References recorded for the Applebee's menu

applebees.com — Nutrition reference

Publishers are identified in the links. References may include restaurant publications and third-party sources.

Nutrition can vary by location, portion, and preparation. Check directly with Applebee's for current ingredients and allergen information.

How Simple Macros sources nutrition data

Ordering Applebee's with macros in mind

Applebee's nutrition info, made useful. Instead of scrolling a long calorie chart, focus on the two numbers that actually matter for your day, a calorie target and a protein target, and see real Applebee's orders built to hit them.

Every meal idea uses real menu items with real calorie and protein numbers, so you know exactly what to order before you walk in. Want combos for your own targets, plus the ability to include or exclude items and log what you eat? The Simple Macros app does it for Applebee's and every other supported chain.

Simple Macros does this for your whole day, across every supported chain, so you can stay on track anywhere.

Frequently asked questions

Take your Applebee's order further in the app

Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Applebee's meals that fit them and lets you log them in seconds, at home or on the go. It's completely free.

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