In this guide:
Why Applebee's Works for Macro Trackers
Applebee's is a casual dining chain known for burgers, salads, and grilled items. If you are tracking macros and eating out regularly, knowing how to order here is essential — because the difference between a 350-calorie, high-protein meal and a macro-wrecking order is usually just one or two substitutions.
The menu has hidden gems once you know the protein-to-calorie math. MacroMate has mapped out 21 optimized Applebee's builds — including the 8 oz Select Sirloin at 260 cal / 46g protein for cutting and the Bourbon Street Chicken & Sausage Penne at 1,410 cal / 82g protein for bulking.
The key at Applebee's is knowing which items carry their weight in protein and which ones front-load fat or carbs with minimal payoff. This guide breaks down the best builds in each category with exact macros straight from the MacroMate database.
Best Applebee's Orders for Cutting
The 8 oz Select Sirloin is the top pick when you are in a caloric deficit at Applebee's. At 260 calories with 46g protein, the protein-to-calorie ratio of 0.177 puts it among the most efficient cuts on the menu. The instructions: Ideal cut-friendly steak. Add steamed broccoli or greens. This is the build to memorize for deficit days.
8 oz Select Sirloin
Ideal cut-friendly steak. Add steamed broccoli or greens.
When cutting, the goal is maximum protein per calorie consumed. The 8 oz Select Sirloin delivers 46g of protein for just 260 calories, leaving plenty of room in your daily budget for other meals. With only 1g of carbs and 8g of fat, the macro split is clean for a deficit.
MacroMate has 3 more Applebee's Cutting builds — ranging from 190 to 410 calories. See all 4 Cutting builds ranked in the app.
Best Applebee's Orders for Bulking
For a caloric surplus at Applebee's, the Bourbon Street Chicken & Sausage Penne is the anchor build. At 1,410 calories with 82g protein, it delivers serious mass-building fuel in a single order. Order guidance: No mods needed. Huge, high-fat bulk dish.
Bourbon Street Chicken & Sausage Penne
No mods needed. Huge, high-fat bulk dish.
Bulking at Applebee's is about hitting high calories with enough protein to support muscle growth. The Bourbon Street Chicken & Sausage Penne at 1,410 cal / 82g protein achieves both. The 83g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 4 more Applebee's Bulking builds — ranging from 650 to 850 calories. See all 5 Bulking builds ranked in the app.
Best Applebee's Orders for Maintenance
Maintenance is about consistency, and the Spicy Honey Mustard Chicken Sandwich (No Bacon, No Sauce) at Applebee's is built for it. At 520 calories with 56g protein, it hits a balanced macro profile you can order on autopilot. Ask for no bacon and no sweet heat mustard. Grilled chicken + bun + veggies makes it macro-efficient.
Spicy Honey Mustard Chicken Sandwich (No Bacon, No Sauce)
Ask for no bacon and no sweet heat mustard. Grilled chicken + bun + veggies makes it macro-efficient.
The Spicy Honey Mustard Chicken Sandwich (No Bacon, No Sauce) gives you 56g of protein at 520 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 32g carbs and 24g fat round out a nutritionally balanced fast food meal.
MacroMate has 2 more Applebee's Maintenance builds — ranging from 400 to 680 calories. See all 3 Maintenance builds ranked in the app.
Best Applebee's Orders for Keto
Keto at Applebee's means finding items with minimal carbs and solid protein. The 8 oz Select Sirloin (Keto) delivers with just 1g of carbs and 46g protein at 260 calories. Order tip: Great keto steak pick. Add low-carb sides or butter for fat. That carb count keeps you in ketosis while the 8g of fat maintains the keto macro split.
8 oz Select Sirloin (Keto)
Great keto steak pick. Add low-carb sides or butter for fat.
The 8 oz Select Sirloin (Keto) is genuinely keto-compatible at Applebee's. Under 1g of net carbs with 46g protein means no need for creative substitutions — just order it as directed and you are covered for the day's fat and protein targets.
MacroMate has 4 more Applebee's Keto builds — ranging from 190 to 850 calories. See all 5 Keto builds ranked in the app.
Applebee's Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Applebee's regardless of which build you choose.
Prioritize the Grilled Chicken Breast (Keto) for protein efficiency. At 190 cal with 41g protein, the protein-to-calorie ratio of 0.216 is one of the best on the Applebee's menu. Lean keto option. Add olive oil-based dressing or cheese if you need extra fats.
The Grilled Chicken Breast (Keto) is your low-calorie anchor. At just 190 calories with 41g protein, this is the order when you are tight on your daily budget. Lean keto option. Add olive oil-based dressing or cheese if you need extra fats.
Watch the add-ons. At Applebee's, sauces, dressings, and sides can quietly add 200-400 calories to an otherwise lean order. Ask for sauces on the side, skip cheese where you can, and opt for water over soda — those three habits alone can save you 300+ calories per visit.
For keto, the Grilled Chicken Breast (Keto) is your go-to. Only 0g of carbs with 41g protein. Lean keto option. Add olive oil-based dressing or cheese if you need extra fats.
What to Always Avoid at Applebee's
Not every item at Applebee's is worth the calories. These are the orders most likely to derail your macros — high in fat or carbs relative to their protein content.
Watch out for the 12 oz Ribeye (Keto) (850 cal). At 850 calories with 71g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Watch out for the Grilled Chicken Salad (Fat Free Italian) (680 cal). At 680 calories with 61g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Default sides and combos add up fast. At Applebee's, the default sides — fries, chips, sugary drinks — can add 400-600 calories without meaningfully increasing your protein intake. Swap for a side salad, water, or nothing extra when cutting.
Applebee's vs. Chili's for Macros
Both Applebee's and Chili's are solid choices for macro tracking, but they have different strengths depending on your goal.
Applebee's for cutting: The 8 oz Select Sirloin at 260 cal / 46g protein is a strong deficit option. Compare that to what Chili's offers — check the Chili's macro hacks guide to see how they stack up side by side.
Applebee's for bulking: The Bourbon Street Chicken & Sausage Penne at 1,410 cal / 82g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Applebee's anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 21 Applebee's builds and a full Chili's breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 21 Applebee's builds classified by goal — Cutting, Bulking, Maintenance, Keto — each ranked by protein-to-calorie ratio with exact order instructions. Looking for options at other restaurants? Check out our 15 best high-protein fast food orders, best protein per dollar at fast food, and what our 1,500+ order analysis found.
Related Posts
The 15 Best High-Protein Fast Food Orders in 2026
The best high-protein orders across popular fast food chains, with exact macros and pro tips for each.
Read more →Macro Friendly Fast Food: The Ultimate Restaurant Tier List
Every major chain ranked by how macro-friendly it is — from S tier to D tier.
Read more →