Ordering a salad might seem like the ultimate healthy choice, but looks can be deceiving. Many restaurant salads are loaded with high-calorie ingredients like fried chicken, creamy dressings, cheeses, and croutons, turning a seemingly nutritious meal into a calorie bomb—sometimes higher in calories than other menu items.
We took a closer look at popular restaurant menus to identify "healthy" salads that pack over 600 calories per serving. While these salads can be flavorful and satisfying, they’re often heavier than expected. That said, salads are still a great way to get vegetables, fiber, protein, and essential nutrients. To make healthier choices, focus on portion control and lighten up on calorie-dense toppings if you're trying to cut back.
In this article, we’ll break down the nutrition facts for each salad and provide tips to make them healthier without compromising flavor. If you only indulge in these salads occasionally, they’re unlikely to impact your health significantly. However, if they’re a regular part of your diet and you’re aiming for lighter meals, you might want to reconsider.
Applebees Oriental Chicken Salad
Nutrition (Per Serving):
- Calories: 1,570
- Fat: 105 g (Saturated Fat: 17 g)
- Sodium: 1,630 mg
- Carbs: 119 g (Fiber: 12 g, Sugar: 45 g)
- Protein: 40 g
Applebee's Oriental Salad might sound like a healthy choice, but at 1,570 calories per serving, it contains more calories than many of their entrees. The crispy noodles, almonds, and sweet dressing contribute to its calorie-dense profile. For a lighter alternative, opt for grilled chicken instead of the fried tenders, ask for a reduced amount of dressing or switch to a vinaigrette, and skip the crispy noodles. These simple swaps can significantly lower the calorie count while keeping the salad flavorful.
Cheesecake Factory Barbeque Ranch Chicken Salad
Nutrition (Per Serving):
- Calories: 1,950
- Fat: 124 g (Saturated Fat: 22 g)
- Sodium: 2,920 mg
- Carbs: 110 g (Fiber: 10 g, Sugar: 58 g)
- Protein: 45 g
The Cheesecake Factory’s Barbeque Ranch Chicken Salad might sound appealing, but at 1,950 calories, it’s one of the most calorie-laden options on their menu. The BBQ sauce, ranch dressing, and fried toppings all contribute to the high calorie, saturated fat, and sodium content. For a lighter version, skip the crispy fried onion strings, use the dressing sparingly, and opt for less or no BBQ sauce on the side. These adjustments can help bring the calorie count down while keeping the dish enjoyable.
Chili's Quesadilla Explosion Salad
Nutrition (Per Serving):
- Calories: 1,420
- Fat: 99 g (Saturated Fat: 28 g)
- Sodium: 2,840 mg
- Carbs: 86 g (Fiber: 7 g, Sugar: 16 g)
- Protein: 53 g
Chili’s Quesadilla Explosion Salad lives up to its name with cheese, quesadilla slices, and a generous amount of dressing, adding up to a hefty 1,420 calories and 99 grams of fat. To lighten this salad, opt for grilled chicken instead of crispy chicken tenders to save around 300 calories. You can also skip the quesadilla slices or request half the cheese and dressing. Choosing a lighter dressing on the side can further reduce calories while keeping the salad flavorful.
Buffalo Wild Wings Buffalo Chicken Salad
Nutrition (Per Serving):
- Calories: 1,100
- Fat: 78 g (Saturated Fat: 22 g)
- Sodium: 3,650 mg
- Carbs: 53 g (Fiber: 10 g, Sugar: 9 g)
- Protein: 48 g
Buffalo Wild Wings’ salad features crispy buffalo chicken, bleu cheese dressing, bacon, and extra bleu cheese crumbles, adding up to 1,100 calories. While it’s packed with protein, the fried chicken and creamy dressing significantly increase the calorie count. To make it lighter, swap the fried chicken for grilled chicken, and opt for the Vidalia Onion Vinaigrette on the side so you can control the amount of dressing used. These changes can help reduce calories without sacrificing flavor.
Chick-fil-A Cobb Salad With Nuggets
Nutrition (Per Serving):
- Calories: 830
- Fat: 60 g (Saturated Fat: 13 g)
- Sodium: 2,220 mg
- Carbs: 31 g (Fiber: 5 g, Sugar: 8 g)
- Protein: 42 g
Chick-fil-A’s Cobb Salad combines crispy Chick-fil-A Nuggets, bacon, and cheese for a total of 830 calories. While flavorful, the crispy chicken, bacon, and avocado lime dressing significantly boost the fat and calorie content. To make this salad lighter, swap the crispy chicken for grilled chicken, saving around 120 calories. Skip the bacon, and opt for a lighter dressing or use less of the avocado lime dressing. Forgo the crispy red peppers for an even healthier option, creating a more balanced and satisfying meal.
Red Robin Southwest Salad
Nutrition (Per Serving):
- Calories: 790
- Fat: 46 g (Saturated Fat: 9 g)
- Sodium: 1,540 mg
- Carbs: 59 g (Fiber: 12 g, Sugar: 11 g)
- Protein: 42 g
Red Robin’s Southwest Salad features nutritious ingredients like chicken breast, black beans, and avocado, but it also includes high-calorie additions such as fried jalapeños, creamy dressing, cheese, and tortilla strips, bringing the total to 790 calories. The dressing and cheese contribute significantly to the calorie count. To make this salad lighter, switch to a vinaigrette on the side, and use it sparingly. Reduce or skip the cheese and tortilla strips to lower the calorie content while keeping the salad flavorful and satisfying.
Tender Greens Happier Vegan Baked Falafel
Nutrition (Per Serving):
- Calories: 1,449
- Fat: 108 g (Saturated Fat: 10 g)
- Sodium: 2,582 mg
- Carbs: 90 g (Fiber: 20 g, Sugar: 15 g)
- Protein: 28 g
While Tender Greens’ falafel bowl is vegan, it packs a hefty 1,449 calories, primarily from the falafel and creamy dressing. The baked falafel and rich dressing contribute significantly to the fat and calorie content. To lighten it up, request less dressing or opt for a vinaigrette or yogurt-based dressing on the side. Use the dressing sparingly by dipping your salad into it as needed, making this dish a more balanced option without sacrificing flavor.
CAVA Harissa Avocado
Nutrition (Per Serving):
- Calories: 840
- Fat: 50 g (Saturated Fat: 12 g)
- Sodium: 2,030 mg
- Carbs: 63 g (Fiber: 12 g, Sugar: 12 g)
- Protein: 42 g
CAVA’s Harissa Avocado Greens and Grains Bowl includes a nutritious mix of protein, fiber, and carbs, but at 840 calories, it’s a bit heavier than it seems. The avocado, dressings, and spreads like Crazy Feta contribute significantly to the calorie count. To make it lighter, reduce the portion of spreads, opt for half the amount of rice, and choose a lighter dressing, such as one of their yogurt-based options. These adjustments can help lower the calorie content while keeping the bowl satisfying and flavorful.
Sweetgreen Garden Cobb Salad
Nutrition (Per Serving):
- Calories: 740
- Fat: 56 g (Saturated Fat: 10 g)
- Sodium: 1,006 mg
- Carbs: 32 g (Fiber: 9 g, Sugar: 11 g)
- Protein: 22 g
Sweetgreen’s Garden Cobb Salad offers a fairly balanced mix of nutrients, but it’s the highest-calorie and lowest-protein option on their menu. The higher calorie count comes from fat-rich toppings like avocado, blue cheese, and eggs. To make it more balanced, add grilled chicken for a protein boost, and swap the dressing for a simple oil and vinegar drizzle. This adjustment cuts down on added calories while keeping the salad flavorful and satisfying.
Ruby Tuesday Ribeye Caesar Salad
Nutrition (Per Serving):
- Calories: 920
- Fat: 68 g (Saturated Fat: 22 g)
- Sodium: 1,500 mg
- Carbs: 36 g (Fiber: 4 g, Sugar: 12 g)
- Protein: 43 g
This hearty salad pairs a ribeye steak with a traditional Caesar base, totaling 920 calories. While protein-packed, red meat isn’t always the best choice for heart health due to its high saturated fat and cholesterol content—this dish alone provides 109% of the recommended daily value for saturated fat. To lighten it up, request the dressing on the side or opt for a lighter vinaigrette instead of the creamy Caesar dressing. These changes can help reduce calories and saturated fat while still enjoying a satisfying meal at Ruby Tuesday's.