Applebee’s High-Protein Options for Athletes

It can be helpful for athletes to know what high-protein menu items at Applebee’s can support them with meeting their nutrition needs.

Let’s take a look at the protein needs of athletes. Then we will explore the Applebee’s menu for high-protein items that athletes can include in their sports nutrition meal plan.

Protein Needs of Athletes at Meals

Including lean protein in the diet is important for athletes. Protein has many essential roles in the body, including supporting athletes with building and repairing lean muscle mass.

To get the most benefit from protein, athletes are encouraged to spread protein intake throughout the day with several meals and snacks. Athletes should aim to consume ~0.25-0.3 grams of protein per kg of body weight at each eating occasion (1, 2). 

In general, this calculates to be in the range of ~25-30 grams of protein at each meal/snack (depending on the weight of the athlete). In addition, athletes should include protein in their post-workout meal to support their recovery nutrition needs. 

Building a Healthy Meal at Restaurants

In addition to protein, athletes looking to build a healthy meal at a restaurant should focus on including items that provide a good source of carbohydrates and that are low in saturated fat.

When available, I encourage athletes to choose a healthy side item and nutritious beverage with their meal. Drinks such as water, sparkling water, low-fat milk, or 100% fruit juice can help support an athlete’s hydration needs.

Finally, athletes should be mindful of portion sizes when eating at restaurants. It is best to enjoy the meal in moderation and then have a healthy snack later in the day if hungry.

Applebee’s High-Protein Options for Athletes

Now that you understand the protein needs of athletes, let’s explore the Applebee’s menu to identify high-protein options.

All the nutrition information included in this article comes from the Applebee’s website. Applebee’s offers a Nutrition Calculator on their website which allows customers to see the nutrition facts for individual menu items.

Please note that menu options and nutrition information may change as products are updated.  For the most current nutrition information, refer to the Applebee’s website.

A Note on Sodium in Menu Items

It is important to be aware that many of the menu items discussed below are also high in sodium. In general, consuming sodium in the diet can help athletes with replacing the sodium lost in sweat.

However, athletes who have been advised to restrict sodium in their diet should work with a sports dietitian nutritionist to develop an individualized plan for meeting their sports nutrition needs.

Applebee’s Grilled Chicken Breast Plate

The grilled chicken breast plate is a protein-rich option that athletes can enjoy at Applebee’s. The plate includes a seasoned and grilled chicken breast that is served with a choice of two sides.

• Grilled Chicken Breast: 190 calories, 40 grams protein
• Grilled Chicken Breast Plate*: 550 calories, 48 grams protein

*The nutrition information for the grilled chicken breast plate includes garlic mashed potatoes and steamed broccoli.

Applebee’s Bourbon Street Chicken & Shrimp

For athletes who like a spicy meal, the Bourbon Street Chicken & Shrimp is a good choice. This high-protein meal includes Cajun-spiced chicken and blackened shrimp, topped with butter garlic and parsley.

• Bourbon Street Chicken & Shrimp: 230 calories, 49 grams protein
• Bourbon Street Chicken & Shrimp Plate*: 790 calories, 55 grams protein

*Nutrition information for the plate includes garlic mashed potatoes and sautéed mushrooms and grilled onions.

To help reduce the saturated fat content of their meal, athletes can request the butter garlic sauce be served on the side. This will allow the athlete to control the amount added to their entrée.

Applebee’s Blackened Cajun Salmon

The Blackened Cajun Salmon at Applebee’s is another healthy, high-protein option that athletes can enjoy. The meal features a 6-oz blackened salmon fillet served with a side of garlic mashed potatoes and steamed broccoli.

In addition to protein, salmon provides omega-3 fatty acids. Omega-3 fatty acids have many important roles in the body, such as supporting optimal brain health, cardiovascular function, and helping to reduce inflammation in the body (3). 

• Blackened Cajun Salmon: 240 calories, 35 grams protein
• Blackened Cajun Salmon Plate*: 600 calories, 43 grams protein

*The nutrition information for the blackened Cajun salmon plate includes garlic mashed potatoes and steamed broccoli.

Applebee’s Top Sirloin

If an athlete desires a steak at Applebee’s, the top sirloin is a high-protein choice. The sirloin is a leaner cut of meat, containing less saturated fat, than the ribs on the Applebee’s menu.

The plate includes a seasoned USDA select top sirloin steak and is served with garlic mashed potatoes and steamed broccoli.

Athletes can choose between a 6-oz or 8-oz sirloin for their meal.

• 6-oz Top Sirloin: 200 calories, 34 grams protein
• 6-oz Top Sirloin Plate*: 560 calories, 42 grams protein
• 8-oz Top Sirloin: 260 calories, 46 grams protein
• 8-oz Top Sirloin Plate*: 620 calories, 53 grams protein

*Nutrition information for the plate includes garlic mashed potatoes and steamed broccoli.

Applebee’s Southwest Chicken Bowl

I find that burrito bowls tend to be a popular menu choice amongst athletes. Applebee’s offers a Southwest Chicken Bowl, which has a burrito bowl feel.

The bowl includes grilled chipotle lime chicken, fresh greens, cilantro lime rice, pico de gallo, black bean corn salsa, and guacamole. It is topped off with chimichurri, tortilla strips, and a wedge of lime.

• Southwest Chicken Bowl: 820 calories, 54 grams protein

Applebee’s Strawberry Balsamic Chicken Salad: High-Protein Salad Option

The Strawberry Balsamic Chicken Salad is a high-protein, nutritious salad option at Applebee’s. The salad includes field greens with tomatoes, red onions, and fresh strawberries topped with grilled chicken, almonds, and balsamic glaze.

The salad comes served with a lemon vinaigrette dressing and one of Applebee’s signature breadsticks.

• Strawberry Balsamic Chicken Salad (with salad dressing and breadstick): 900 calories, 52 grams protein
• Strawberry Balsamic Chicken Salad (no salad dressing or breadstick): 380 calories, 47 grams protein

To help control the saturated fat content of the salad, athletes can request the lemon vinaigrette salad dressing be served on the side. This allows the athlete to control the amount of dressing added to their salad.

Applebee’s Classic Burger

When reviewing the beef burger options on the Applebee’s menu, the Classic Burger contains the least amount of saturated fat. However, the burger is still high in saturated fat (20 grams) and not as healthy an option as the other items discussed above.

To help reduce the saturated fat content of the burger, athletes can order the burger with grilled chicken in place of the beef patty. 

Substituting the chicken breast for the beef patty will greatly reduce the saturated fat content of the meal.

• Applebee’s Classic Burger: 720 calories, 37 grams protein
• Applebee’s Classic Burger with Chicken Breast Patty: 510 calories, 47 grams protein

Instead of ordering French fries with the sandwich, I would encourage athletes to select a side salad or steamed broccoli for a healthier option.

Applebee’s Kid Menu: High-Protein Options

The Applebee’s Kids Menu has several high-protein options that are great choices for youth athletes. My top choices from the kid’s menu include:

• Kid’s Menu Chicken Taco: 220 calories, 20 grams protein
• Kid’s Menu Chicken Quesadilla: 360 calories, 16 grams protein

The kid’s meals are served with a side item and choice of drink. Encourage your child to select a healthy side, such as the steamed broccoli, applesauce, or sliced strawberries with vanilla yogurt to enjoy with their meal.

For the beverage, Applebee’s offers 1% milk as well as 100% apple juice. Milk provides 13 essential nutrients, including a source of complete protein, calcium, and Vitamin D. Thus, it is a great option for youth athletes to order with their meal.

Applebee’s Healthy Side Items

Applebee’s offers a variety of healthy side items that can make a nutritious addition to an athlete’s meal.

My top recommendations for healthy sides at Applebee’s include:

• Steamed broccoli
• Garlicky green beans
• Signature cole slaw
• House salad
• Chicken tortilla soup

Applebee’s High-Protein Options for Athletes

You are now set with a variety of high-protein options that athletes can order at Applebee’s Grill & Bar.

For additional tips for dining out, make sure to check out my blog on high-protein options at Panera Bread.

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About the Author

Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.