The Shocking Truth: Why Applebee’s Oriental Chicken Salad Is a Calorie Bomb

A salad might seem like the best choice when you’re trying to eat healthy, but that’s not always the case. As someone who has been trying to get healthier for years, I was shocked to learn that Applebee’s Oriental Chicken Salad has a whopping 1,010 to 1,400 calories per serving! That’s more calories than many of their burgers! Today, I’m going to explain why this menu item seems harmless but is actually very high in calories and what you can do if you still want those tasty flavors.

The Calorie Culprits: What Makes This Salad So High in Calories?

Let’s break down exactly why Applebee’s Oriental Chicken Salad is so deceptively high in calories

1. The Fried Chicken Factor

The chicken is without a doubt the most caloric part of this salad. Applebee’s doesn’t use grilled chicken; instead, they use chicken tenders that are breaded and deep-fried. Even though it tastes great, this way of preparing it greatly increases the amount of calories and fat.

• Grilled chicken is lean protein with minimal added fats
• Breaded chicken absorbs oil during frying
• The crispy coating adds extra carbohydrates and calories

2. The Dressing Dilemma

The Oriental dressing used on this salad is a major calorie culprit. It’s creamy, sweet, and absolutely loaded with:

• High calorie ingredients like mayonnaise
• Added sugars for sweetness
• Sesame oil (healthy but calorie-dense)
• Soy sauce (contributes to high sodium)

The dressing can add hundreds of calories to your meal by itself. Most store-bought salad dressings have a lot more calories than homemade ones.

3. Crunchy Toppings Add Up

Those delicious crunchy elements that make the salad so satisfying are also adding to the calorie count:

• Crispy chow mein noodles (fried and carb-heavy)
• Candied or toasted almonds (nuts are healthy but high in calories)
• Crispy wonton strips (another fried component)

These toppings might seem like small additions, but they contribute significantly to the overall calorie content.

The Nutritional Breakdown: Just How Bad Is It?

According to the sources, Applebee’s Oriental Chicken Salad contains:

• Calories: 1,010-1,400 calories (varies by portion size)
• Fat: 98 grams of fat (in the full-sized version)
• Sodium: Extremely high sodium levels due to dressing and seasonings

To put this in perspective, that’s:

• Approximately 50-70% of the average person’s daily calorie needs
• More than 100% of recommended daily fat intake
• A significant portion of daily sodium allowance

No wonder so many people are surprised when they don’t lose weight despite “eating salads”!

Is There Any Nutritional Value?

It’s not all bad news. Despite its high calorie content, the salad does offer some nutritional benefits:

• Protein: The chicken provides a good source of protein
• Fiber: The mixed greens, cabbage, and vegetables contribute dietary fiber
• Vitamins: Fresh vegetables provide essential vitamins and minerals

These benefits aren’t as great as they could be because they come with too many calories, fat, and sodium.

Making Healthier Choices at Applebee’s

If you’re watching your calorie intake but still want to enjoy the Oriental Chicken Salad, here are some modifications you can request:

1. Ask for the dressing on the side – This simple change allows you to control how much dressing you use. Try the “fork dip” method where you dip your fork in the dressing before each bite.

2. Request grilled chicken instead of fried – This swap alone can save hundreds of calories while maintaining protein content.

3. Go light on the crunchy toppings – Ask for half the amount of crispy noodles and almonds.

4. Add extra vegetables – More fresh veggies will add volume and nutrition without many calories.

5. Consider a half portion – The full-sized salad is enormous. A half portion might be plenty.

Alternative Menu Choices

If you’re at Applebee’s and want something healthier, consider these alternatives:

• Grilled Chicken Caesar Salad – While still not low-calorie, it’s typically less caloric than the Oriental Chicken Salad
• House Salad with dressing on the side
• Strawberry Avocado Salad (request modifications as needed)

Always check the nutritional information before ordering, as many restaurant salads are surprisingly high in calories.

DIY Better-Than-Applebee’s Oriental Chicken Salad

Want to enjoy all the flavors with fewer calories? I’ve compiled a healthier homemade version inspired by LindySez’s “Better than Applebee’s Oriental Chicken Salad” recipe that cuts the calories by more than half!

Ingredients:

• 4 cups Napa cabbage, sliced
• ½ package coleslaw mix
• 2 cups iceberg or romaine lettuce
• ½ red bell pepper, thinly sliced
• 3 green onions, thinly sliced
• ¼ cup cilantro leaves
• ½ cup Chinese style Chow Mein Noodles (use sparingly)
• ¼ cup toasted almond slices
• 4 chicken tenders (either from the deli or make them yourself)

For the Dressing:

• Low-fat honey mustard dressing (homemade is best to control ingredients)

Instructions:

1. Mix together the Napa cabbage, coleslaw mix, lettuce, bell pepper, onions, and cilantro
2. Add just enough dressing to lightly coat the vegetables
3. Divide onto serving plates
4. Slice the chicken tenders thinly and place on top
5. Sprinkle with chow mein noodles and almonds (use less than you think you need!)
6. Serve with additional dressing on the side if desired

This homemade version contains approximately:

• Calories: About 500 calories per serving
• Fat: Around 29g fat per serving

That’s less than half the calories and fat of the restaurant version!

Why Restaurants Serve High-Calorie Salads

You might be wondering why restaurants like Applebee’s would create salads with such high calorie counts. There are several reasons:

1. Taste sells – Higher fat and sugar content generally means better taste, which keeps customers coming back

2. Perception of health – Many people order salads assuming they’re making a healthy choice without checking nutrition facts

3. Value perception – Restaurants want customers to feel they’re getting value for money, which often means larger portions and more toppings

4. Recipe development focuses on flavor, not calories – Restaurant chefs prioritize taste over nutrition

I’ll be honest – sometimes I still order the Applebee’s Oriental Chicken Salad as an occasional treat. There’s nothing wrong with enjoying it sometimes! The key is being aware of what you’re consuming and making informed choices.

The Bottom Line

Applebee’s Oriental Chicken Salad is delicious but surprisingly high in calories due to its fried chicken, creamy dressing, and crunchy toppings. With 1,010-1,400 calories and around 98 grams of fat per serving, it’s more of an indulgence than a healthy choice.

However, you can still enjoy it by:

• Requesting modifications to reduce calories
• Ordering it as an occasional treat rather than a “healthy” regular meal
• Making a lighter version at home

Remember, just because something is called a “salad” doesn’t automatically make it healthy. Always check the nutrition information when eating out, and don’t be afraid to ask for modifications to make your meal align better with your nutritional goals.

Have you ever been surprised by the calorie content of a seemingly healthy restaurant meal? I’d love to hear your experiences in the comments below!

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Quick FAQ:

Q: Can I still eat Applebee’s Oriental Chicken Salad if I’m trying to lose weight?
A: Yes, but consider it an occasional treat rather than a regular meal. Request modifications like dressing on the side and grilled chicken instead of fried to reduce calories.

Q: What’s the healthiest salad at Applebee’s?
A: The House Salad with grilled chicken and dressing on the side is generally a better option. Always check current nutritional information as menus change.

Q: Is making the salad at home much healthier?
A: Absolutely! A homemade version can have less than half the calories and fat while maintaining the delicious flavors you love.

Applebee’s Oriental Chicken Salad, when ordered as a full entree, contains 1310 calories.