Applebee's on a Diet: Entrees Under 600 Calories You'll Actually Order

Yes, you can eat at Applebee's on a diet. The best low-calorie moves are the 8 oz Top Sirloin (370 calories, 48g protein), the Blackened Tilapia (320 calories, 38g protein), and either the Cedar Grilled Lemon Chicken or Grilled Atlantic Salmon (480 calories each). All four land under 600 calories before sides and deliver serious protein, which is exactly what you want when you're cutting.

Applebee's has a reputation as a calorie minefield, and honestly that reputation is earned. The average item on the full Applebee's menu runs about 718 calories, and the appetizer sampler platters and loaded burgers can crack four figures on their own. But hidden in that menu is a genuinely solid lineup of grilled proteins that would fit into almost any cut. You just have to know what to order and, more importantly, what to skip.

The under-600 entrees worth your calories

Let's rank these the way a person who tracks macros actually thinks: protein per calorie first, because that's what keeps you full and holds onto muscle while you diet.

8 oz Top Sirloin: the protein king

If you care about one number, care about this one: 48 grams of protein for 370 calories, with zero carbs. That is a ratio you rarely see at a sit-down restaurant. The sirloin is lean, it's filling, and it leaves you a huge calorie budget for sides or even a beer. Order it medium so it doesn't dry out, ask them to skip the butter finish if you want to shave a few fat grams, and you've got one of the best diet plates in casual dining.

Blackened Tilapia: the lowest-calorie play

At 320 calories and only 16 grams of fat, the blackened tilapia is the lightest entree on this list while still packing 38 grams of protein. The blackening seasoning does the flavor work without adding meaningful calories, so you're not sacrificing taste for the low number. This is the pick when you've already spent calories earlier in the day and need something that barely dents your remaining budget.

Cedar Grilled Lemon Chicken: the most protein, period

The Cedar Grilled Lemon Chicken tops the whole board at 52 grams of protein. It's 480 calories, so it costs a bit more than the sirloin, and the 22 grams of fat mean it isn't quite as lean per calorie. But if your goal is maximum protein in a single sitting (say, you're doing one big meal a day), this is the winner. The lemon and cedar treatment keeps it from tasting like sad diet chicken.

Grilled Atlantic Salmon: fine, with an asterisk

Salmon gets a health halo it half deserves. The Grilled Atlantic Salmon is 480 calories with 46g protein, which is great, but it also carries 28 grams of fat, the most of any entree here. Those are mostly the good omega-3 fats, so no need to panic, but if you're watching total fat for the day, the sirloin and tilapia are the smarter grabs. Salmon still fits under 600 easily and tastes fantastic, so order it when you're in the mood.

Build the plate, not just the entree

Your entree is only half the story. The side you pick can add 60 calories or 600, and that swing is where most Applebee's diets quietly fall apart. Skip the fries and mashed potatoes loaded with gravy. Reach for the vegetables instead.

• Steamed Broccoli: 60 calories, 5g protein, 8g carbs. The best side deal on the menu, full stop.
• Green Beans: 90 calories, 3g protein, 10g carbs. A little butter, still barely registers.

Pair the 8 oz sirloin with steamed broccoli and you've built a 430-calorie plate with 53 grams of protein. That's a complete, satisfying restaurant dinner for fewer calories than a McDonald's small fries and 6-piece nuggets combined. When your "diet meal" beats fast food on both calories and protein, you're doing it right.

This is exactly the kind of situation where logging pays off. Punch the sirloin and broccoli into TrackBiteX before you order and you'll see instantly that you've got room left for a drink or dessert, which takes the guesswork (and the guilt) out of the whole night. The full Applebee's menu is built in, so you're not squinting at a nutrition PDF at the table.

The drink trap nobody warns you about

Applebee's is famous for its cocktails, and liquid calories are the single easiest way to torch your under-600 entree win. A signature margarita or a spiked lemonade can run several hundred calories on its own. If you want to drink, keep it simple:

• Miller Lite (12 oz): 96 calories, basically a rounding error.
• Unsweetened Iced Tea (16 oz): 70 calories if you go for the regular, effectively zero if unsweetened.
• Coffee (8 oz): 5 calories, order it black.

Two light beers with your sirloin and broccoli still leaves you comfortably under 650 calories for the entire meal. Compare that to a single frozen cocktail and you'll see why the bar menu, not the food menu, is usually the real problem. For a broader look at what booze costs you, the alcoholic beverages breakdown and the drinks guide are worth a skim before you go out.

What to avoid (or at least respect)

The reason Applebee's averages 718 calories per item isn't the grilled chicken. It's the riblets, the loaded appetizers, the burgers stacked with bacon and cheese, and the pasta bowls. None of those are automatically off-limits, but they're 800 to 1,300+ calorie decisions, and eating one means the rest of your day needs to be lean and light. If you're actively cutting, the four entrees above make the math so much easier that there's little reason to gamble.

One more habit that helps: decide what you're ordering before you sit down. Menu momentum is real. You walk in planning tilapia and walk out with a burger because the person across from you ordered one. Locking your choice in ahead of time (and logging it) removes that pressure entirely.

The quick game plan

1. Pick a grilled protein: sirloin for leanest-per-calorie, tilapia for the lowest total, cedar chicken for the most protein.
2. Double up on steamed broccoli or green beans instead of starchy sides.
3. Drink water, unsweetened tea, black coffee, or one light beer.
4. Log it before you order so you know your budget in real time.

Do those four things and Applebee's goes from diet danger zone to a genuinely easy place to hit your numbers. If you want other sit-down options with solid grilled picks, the Chick-fil-A grilled lineup has similar protein-forward plates worth comparing.

Frequently Asked Questions

What is the lowest calorie meal at Applebee's?

Among full entrees, the Blackened Tilapia is the lightest at 320 calories with 38 grams of protein. Pair it with steamed broccoli (60 calories) for a complete plate around 380 calories. If you need even lower, the Kids Grilled Chicken is only 140 calories for 26 grams of protein.

Does Applebee's still have a low-calorie menu?

Applebee's has scaled back its formal lighter-fare branding over the years, but the low-calorie options still exist on the regular menu. The Top Sirloin, Blackened Tilapia, Cedar Grilled Lemon Chicken, and Grilled Atlantic Salmon are all under 600 calories before sides and are your best bets.

How much protein is in Applebee's 8 oz sirloin?

The 8 oz Top Sirloin delivers 48 grams of protein for just 370 calories and zero carbs. That's one of the best protein-to-calorie ratios on the entire menu, which makes it the top pick for anyone tracking macros or trying to stay full while cutting.

Are the vegetables at Applebee's actually low calorie?

Yes. Steamed broccoli is only 60 calories with 5 grams of protein, and green beans come in at 90 calories. Both are far better choices than fries or loaded mashed potatoes, and swapping them in can save you several hundred calories per meal.

Can I drink alcohol at Applebee's and stay on my diet?

You can if you keep it light. A 12 oz Miller Lite is 96 calories, so one or two won't wreck your night. The signature cocktails and frozen drinks are the real problem, often running several hundred calories each, so those are the ones to save for a splurge.

Is the salmon or the chicken healthier at Applebee's?

Both are 480 calories. The Cedar Grilled Lemon Chicken has slightly more protein (52g vs 46g) and less fat (22g vs 28g), making it marginally leaner. The salmon's extra fat is largely omega-3s, so it's still a great choice if you prefer fish.