Pit StopApplebee's: high-protein, low-calorie picks
Here are the 375 Applebee's items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Applebee's published, as listed on restaurant.nutritionix.com.
250 items are 400 calories or less. 84 have 30 g of protein or more. The most protein at 400 calories or less is Riblets - Sampler (31 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Riblets - Sampler1 serving | 310 | 31 | 2 | 20 |
| Kids Chicken Taco1 serving | 210 | 19 | 18 | 7 |
| Kids Chicken Tenders1 serving | 290 | 19 | 17 | 17 |
| Boneless Wings - Sampler1 serving | 330 | 19 | 27 | 16 |
| Four-Cheese Mac & Cheese with Applewood-Smoked Bacon1 serving | 390 | 18 | 39 | 18 |
| Kids Mozzarella Sticks1 serving | 330 | 16 | 30 | 17 |
| Kids Chicken Quesadilla1 serving | 360 | 16 | 33 | 18 |
| French Onion Soup1 serving | 370 | 16 | 26 | 21 |
| Chicken Tortilla Soup1 serving | 280 | 11 | 26 | 15 |
| Kids Kraft Macaroni & Cheese1 serving | 310 | 11 | 44 | 9 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| California Grilled Chicken Salad1 serving | 460 | 53 | 23 | 19 |
| Grilled Chicken Breast1 serving | 560 | 49 | 43 | 22 |
| Strawberry Balsamic Chicken Salad1 serving | 430 | 48 | 38 | 12 |
| 6 oz. USDA Select Sirloin1 serving | 560 | 42 | 43 | 25 |
| Chicken Wonton Tacos1 serving | 590 | 30 | 58 | 26 |
| Mozzarella Sticks - Sampler1 serving | 510 | 25 | 40 | 27 |
| Kids Cheeseburger1 serving | 570 | 25 | 39 | 35 |
| Chicken Wonton Tacos - Sampler1 serving | 470 | 23 | 51 | 20 |
| Brew Pub Pretzels - Sampler1 serving | 590 | 18 | 96 | 15 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| California Grilled Chicken Salad1 serving | 460 | 53 | 11.5 |
| Strawberry Balsamic Chicken Salad1 serving | 430 | 48 | 11.2 |
| Riblets - Sampler1 serving | 310 | 31 | 10.0 |
| Crispy Chicken Tender Salad (with Grilled Chicken)1 serving | 640 | 60 | 9.4 |
| Kids Chicken Taco1 serving | 210 | 19 | 9.0 |
| Grilled Chicken Breast1 serving | 560 | 49 | 8.8 |
| 8 oz. USDA Select Sirloin1 serving | 620 | 53 | 8.5 |
| Grilled Chicken Balsamic Berry Salad1 serving | 660 | 54 | 8.2 |
| Oriental Chicken Salad (with Grilled Chicken)1 serving | 710 | 56 | 7.9 |
| Bourbon Street Chicken & Shrimp1 serving | 800 | 56 | 7.0 |
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Questions
What item under 1,000 calories has the most protein at Applebee's?
12 oz. Ribeye (1 serving): 76 g protein, 870 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Applebee's?
At 400 calories or less, the most protein comes from Riblets - Sampler (1 serving): 31 g protein, 310 calories; Kids Chicken Taco (1 serving): 19 g protein, 210 calories; Kids Chicken Tenders (1 serving): 19 g protein, 290 calories.
Where do these Applebee's numbers come from?
From the nutrition information Applebee's publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.