Unpacking the Calories in Applebee’s Three Cheese Chicken Penne (No Breadstick!)—How Bad Is It?

If you like to eat, have you ever been to Applebee’s and seen the Three Cheese Chicken Penne on the menu and then thought, “How many calories are in this?” I know the feeling, family. The grilled chicken on top of that creamy, cheesy pasta is pure comfort food heaven. What’s the real damage to your waistline without that annoying breadstick on the side? I did the research for you, and I’ll explain it all in plain English. Let’s look at how many calories are in Applebee’s Three Cheese Chicken Penne without the breadstick and decide if it’s a treat worth having or a disaster for your diet.

The Big Number: How Many Calories We Talkin’?

Right off the bat, let’s get to the meat of it—or rather, the cheese. A single serving of Applebee’s Three Cheese Chicken Penne, sans breadstick, packs a hefty punch of 1170 to 1310 calories. Yeah, you read that right. Depending on who’s counting, the numbers vary a bit, but it’s safe to say you’re looking at over a thousand caloriez (oops, calories!) in one sitting. That’s like, half a day’s worth of eating for some of us!

Here’s the quick snapshot of what you’re getting in one meal (based on a rough average of the data I’ve come across):

That’s a lot of fat and sodium, people! But wait, there’s also a good amount of protein in there, which is good if you’re trying to build muscle or just stay full longer. So, it’s not all bad news, but we need to talk about this more.

Why So Many Calories? Breakin’ It Down

Let’s look at what’s in this dish to figure out why it makes you so fat. It’s made with penne pasta, which is full of carbs, and three different kinds of cheese. That’s a fat-fest right there. Finally, grilled chicken is added on top. This may sound healthy, but let’s be honest—it was probably cooked with butter or oil to add flavor. All of that adds up quick.

Here’s the deal in plain English

• Cheese: Creamy, melty, and loaded with fat. That’s where a huge chunk of the 600+ calories from fat comes from.
• Pasta: Carbs are energy, but too much can pile on the pounds if you ain’t active.
• Chicken: High protein, which is awesome, but the portion and cooking method can sneak in extra calories.
• Sauces and Seasonings: Often salty as heck, explaining that crazy-high sodium number.

I mean, I thought these numbers were crazy at first—”Wow, I could eat a whole pizza for less!” But then I remembered how filling this dish is. One plate and I’m stuffed for hours. Still, that’s a lot of fuel for your body to take in all at once.

The Good Stuff: Any Benefits to This Cheesy Beast?

Before we go all “this is terrible for you,” let’s give credit where it’s due. This ain’t just empty calories—there’s some legit nutrition in Applebee’s Three Cheese Chicken Penne. Check out the upsides:

• Protein Power: With 69 to 85 grams, this dish is a muscle-builder’s dream. It’s great for recovery after a workout or just keeping you satisfied.
• Calcium Kick: We’re talking over 100% of your daily calcium needs in one serving. That’s awesome for strong bones and teeth.
• Iron Boost: Around 60% of your daily iron, which helps keep your blood healthy and fights off tiredness.
• Vitamins Galore: Decent amounts of Vitamin A, B vitamins, and even some Vitamin C. Not a vitamin pill, but not shabby neither.

So, yeah, it ain’t all bad. If you’re splurging on a cheat day, you’re at least getting some nutrients with your indulgence. I’ve had days where I justify this kinda meal by saying, “Hey, I’m gettin’ my protein!” But, we can’t ignore the flip side.

The Not-So-Good: Why Ya Might Wanna Think Twice

Alright, let’s not sugarcoat it—this dish is a heavyweight in the “not so healthy” department. Here’s why it might make ya pause

• Calorie Overload: 1170 to 1310 calories is a ton, especially if you’re watching your weight or tryna eat lighter. Most folks only need about 2000 a day, so this is over half!
• Fat City: With 68-69 grams of total fat, and a big chunk of that being saturated or even trans fat, it’s a heart-health red flag if you eat this often.
• Sodium Shock: 2660 to 2860 mg of sodium? That’s more than a day’s worth for most peeps. Too much salt can mess with your blood pressure and bloat ya up.
• Low on Veggies: This dish don’t got much in the way of greens or fiber-rich stuff to balance it out. You’re missing out on some key nutrients.

I ain’t sayin’ you gotta ditch this meal forever, but it’s def not something to order every week. Me, personally? I save it for those days when I’m like, “Screw it, I deserve a treat.” But I gotta plan around it, ya know?

Burnin’ It Off: How Long Ya Gotta Sweat?

Now, if you’re like me and feel a lil guilty after scarfing down this cheesy goodness, you might wonder how much work it takes to burn off them calories. Well, buckle up, ‘cause it’s gonna take some effort. Here’s how long you’d need to exercise to torch around 1170-1310 calories (based on average peeps around 144-155 pounds):

• Swimming: About 85-98 minutes. That’s a lotta laps in the pool!
• Jogging: Roughly 102-134 minutes. You’ll be pounding pavement for over an hour.
• Cycling: Around 136-179 minutes. Think a long bike ride through the ‘burbs.
• Walking: A whopping 297-326 minutes. That’s like 5 hours of strolling—yikes!

When I saw these numbers, I was like, “Ain’t no way I’m walking for 5 hours!” So, maybe pair this meal with a lighter day of eating or a solid gym sesh. Balance is the name of the game, right?

Makin’ It Healthier: Tips to Tweak This Dish

Alright, so ya love this pasta but don’t wanna feel like ya just ate a brick. Can you make it less of a calorie bomb? Heck yeah, you can! Here’s some tricks I’ve picked up over the years:

• Ask for Less Cheese: I know, I know—cheese is the star. But if you cut back a lil, you slash some fat and calories without losing all the flavor.
• Swap to Whole Wheat Pasta: Some places might let ya switch to whole wheat penne for extra fiber and a slower energy release.
• Load Up on Veggies: Request extra spinach, tomatoes, or mushrooms to bulk up the dish with low-cal goodness.
• Smaller Portions: I’ve heard Applebee’s got smaller plates or “bar snack” sizes for some dishes. Ask if they can hook ya up with a half portion.
• Skip Other Heavy Sides: Don’t pair this with fries or creamy soups. Go for a side salad or steamed veggies to keep things lighter.

Last time I ate out, I asked for extra veggies on my pasta, and it made me feel way less guilty. Plus, it looked all fancy with the green stuff mixed in!

DIY at Home: Cookin’ a Lighter Version

If you’re tryna avoid the restaurant trap altogether, why not whip up a version of this dish at home? I’ve messed around in the kitchen with this idea, and trust me, it’s doable. Here’s how we can lighten it up:

• Use Less Cheese: Pick a strong-flavored cheese like sharp cheddar or parmesan so a little goes a long way. Or try a low-fat option.
• Whole Wheat or Veggie Pasta: Swap regular penne for whole wheat or even zucchini noodles if you’re feelin’ wild.
• Lean Chicken: Grill your own chicken breast with just a sprinkle of seasoning—no heavy oils needed.
• Add Veggies: Toss in broccoli, bell peppers, or whatever ya got in the fridge to make it more filling without the calories.
• Control the Sauce: Make a lighter cream sauce with skim milk or Greek yogurt instead of heavy cream.

I’ve made this at home before, and while it ain’t exactly like Applebee’s, it’s pretty darn close. Plus, I feel like a master chef when I pull it off!

How It Stacks Up: Comparin’ to Other Eats

Wonderin’ how this dish compares to other stuff on the menu or elsewhere? Let’s chat about that. Compared to other Applebee’s pasta dishes, the Three Cheese Chicken Penne is one of the heavier hitters. Some shrimp-based pastas or lighter linguine options might cut the calories by a few hundred. If you’re lookin’ for a better pick at the restaurant, go for grilled chicken plates or salads with dressing on the side.

Outside of Applebee’s, think about this: a slice of pepperoni pizza might run ya 300-400 calories. So, for the price of this one dish, you could have 3-4 slices. Or, a homemade pasta dish with marinara and veggies might clock in at half the calories. Just somethin’ to chew on (pun intended!).

Who Should Eat This? And Who Should Skip?

Let’s get real about who this dish is for. If you’re an active person, maybe hittin’ the gym regular-like, or you’ve got a fast metabolism, you can prob handle this as an occasional splurge. Same if you’re celebratin’ somethin’ special—birthdays, promotions, whatever. But if you’re on a strict diet, got heart concerns, or watchin’ your sodium like a hawk, you might wanna steer clear or at least modify it big time.

I remember eatin’ this after a long hike once, and it felt like the perfect reward. But if I was just sittin’ on the couch all day, I’d prob pass. Know your body, ya dig?

Pairin’ It Right: What to Order on the Side

If you’re set on orderin’ this bad boy, let’s talk sides. Don’t double down on heavy stuff. Here’s what I’d pick to balance things out:

• Side Salad: Get some greens in ya with a light vinaigrette.
• Steamed Veggies: Broccoli or whatever they’ve got—low cal and filling.
• Soup: A small cup of broth-based soup can round out the meal without overdoing it.

Last time I was at a place like this, I got a salad with my pasta, and it made the whole meal feel less… sinful, I guess. Plus, ya get to munch on somethin’ crunchy before divin’ into the creamy stuff.

Final Thoughts: Worth the Splurge or Nah?

So, after all this chatter, is Applebee’s Three Cheese Chicken Penne without the breadstick worth it? I’d say it depends. If you’re cravin’ somethin’ rich and indulgent, and you’re cool with the calorie hit, go for it. Just don’t make it a habit. Me, I love this dish for those rare “treat yo’self” moments, but I gotta pair it with lighter eats the rest of the day.

Remember, knowin’ the numbers—1170 to 1310 calories, tons of fat and sodium, but also solid protein and calcium—helps ya make smart choices. Whether ya tweak it at the restaurant, cook a lighter version at home, or just sweat it out after, you’ve got options. So, next time you’re at Applebee’s, order with confidence… or at least with a plan!

What’s your take? Do ya got a fave Applebee’s dish you can’t resist, or some killer hacks to make it healthier? Drop a comment and let’s chat food, fam!