The Whole Truth About El Pollo Loco’s Double Chicken Tostada Salad (Without Dressing): Calories & Nutrition Breakdown

Ever grabbed what you thought was a “healthy” salad option at El Pollo Loco, only to discover later that your “diet-friendly” choice packed more calories than a burger? I’ve been there too! Today, I’m diving deep into one of their most popular menu items – the Double Chicken Tostada Salad without dressing. The results might surprise you (they definitely shocked me!).

The Quick Facts: Calories and Basic Nutrition

Let’s cut straight to the chase. According to the latest nutritional information from El Pollo Loco and CalorieKing:

El Pollo Loco Double Chicken Tostada Salad (without dressing) contains:

• Total Calories: 1000 calories
• Total Fat: 49g (75% of daily value)
• Saturated Fat: 12g (60% of daily value)
• Trans Fat: 0g
• Cholesterol: 170mg (57% of daily value)
• Sodium: 1730mg (72% of daily value)
• Total Carbohydrates: 79g (26% of daily value)
• Dietary Fiber: 10g (40% of daily value)
• Sugars: 6g
• Protein: 61g

Wait a minute. 1000 calories in a salad WITHOUT dressing?! Yep, you read that right. That’s about half the daily caloric intake for an average adult following a 2,000-calorie diet.

What’s Actually In This Salad?

The Double Chicken Tostada Salad comes in a crispy tostada shell and contains:

• Double portion of fire-grilled chicken
• Lettuce
• Pinto beans
• Rice
• Pico de gallo
• Cheese
• Avocado
• Crispy tortilla shell (this is a major contributor to the calorie count!)

The portion size of this salad is substantial – weighing in at about 21.6 ounces according to CalorieKing data, making it one of the heavier menu items at El Pollo Loco.

Breaking Down The Calorie Sources

Let’s look at where all these calories are coming from

Fat Content

With 49 grams of fat (providing about 441 calories just from fat), this salad gets nearly half its calories from fat sources. The main contributors are

• Cheese
• Avocado (healthy fats, but still calorie-dense)
• The crispy tostada shell (fried)

Carbohydrates

The 79 grams of carbs (about 316 calories) come primarily from:

• The tostada shell
• Rice
• Beans

Protein

The 61 grams of protein (approximately 244 calories) is primarily from:

• Double portion of grilled chicken
• Beans
• Cheese

How Long Would It Take To Burn This Off?

According to CalorieKing’s calculations (based on a 35-year-old, 5’7″ female weighing 144 lbs):

• Swimming: 83 minutes
• Jogging: 115 minutes
• Cycling: 153 minutes
• Walking: 278 minutes (that’s over 4.5 hours of walking!)

I don’t know about you, but I don’t have 4.5 hours to walk off one lunch!

Comparing To Other Menu Items

To put this in perspective, let’s see how this salad compares to some other El Pollo Loco menu items:

Surprisingly, this “salad” has more calories than most burritos and twice as many calories as the Original Pollo Bowl!

The Dressing Dilemma

We’ve been talking about this salad WITHOUT dressing. If you add their Creamy Cilantro Dressing (a popular choice), you’d be adding:

• 310 additional calories
• 33g more fat
• 2g more carbs

That would bring your “salad” to a whopping 1310 calories – more than half a day’s worth for many people!

Is This Still A Healthy Choice?

Despite the high calorie count, this salad does offer some nutritional benefits:

The Good

• High Protein: 61g of protein helps with satiety and muscle maintenance
• Fiber Content: 10g of fiber (40% of daily needs) supports digestive health
• Relatively Low Sugar: Only 6g of sugar
• Nutrient-Rich Ingredients: Contains vegetables, beans, and grilled (not fried) chicken

The Not-So-Good

• High Sodium: 1730mg is 72% of the recommended daily limit
• High Fat: 49g total fat with 12g saturated fat
• High Calorie: 1000 calories without dressing is a lot for one meal

Healthier Alternatives at El Pollo Loco

If you’re watching your calorie intake but still want to enjoy El Pollo Loco, consider these alternatives:

1. Double Chicken Avocado Salad – 350 calories, 12g fat, 12g carbs, 51g protein

   • This is their “Pollo Fit” menu option with only 7g net carbs

2. Fire-Grilled Chicken Pieces

   • Chicken Breast: 200 calories
   • Chicken Thigh: 200 calories
   • Chicken Leg: 110 calories
   • Chicken Wing: 70 calories

3. Chicken Tortilla Soup (small): 250 calories

4. Original Pollo Bowl: 580 calories (still high but better than the tostada salad)

5. Make it a “bowl” instead of a “tostada salad” – skip the crispy shell to save significant calories

Tips for Making It Lighter

If you’re craving that Double Chicken Tostada Salad but want to reduce the calorie impact:

1. Skip the shell – Ask for it in a bowl instead of the fried tostada shell
2. Go light on cheese – Request half the normal amount
3. Choose a lighter dressing or ask for it on the side
4. Consider regular instead of double chicken – The Classic Tostada Salad has fewer calories
5. Share it! – Split it with someone else and add a side of veggies

My Personal Experience

I remember ordering this salad thinking I was making a healthy choice while dining out with friends. I was stunned when I later checked the nutrition facts! Now when I go to El Pollo Loco, I usually get the Double Chicken Avocado Salad from their Pollo Fit menu or just order grilled chicken pieces with veggies on the side.

The Double Chicken Tostada Salad isn’t necessarily “bad” – it’s just not the diet-friendly option many assume it to be. I’ve learned to be more careful about assuming salads are always the lowest-calorie menu items!

The Takeaway: Is It Worth It?

So is the Double Chicken Tostada Salad worth 1000 calories? That depends on your goals:

• If you’re looking to maximize protein while enjoying a flavorful meal: Maybe yes!
• If you’re closely watching calories or trying to lose weight: Probably not your best choice
• If you’re extremely active and need high-calorie meals: This could be perfect

Remember, no food is inherently “good” or “bad” – it’s all about how it fits into your overall diet and lifestyle. Sometimes a 1000-calorie salad is exactly what you want! Other times, you might prefer something lighter.

Final Thoughts

The Double Chicken Tostada Salad without dressing from El Pollo Loco is definitely not your typical light salad at 1000 calories. However, it’s protein-rich, fiber-packed, and undeniably delicious.

Being informed about what we’re eating helps us make choices that align with our personal health goals. Whether you decide this salad is worth the calories or opt for something lighter, now you’ve got the facts to make that decision.

Have you tried this salad before? Were you surprised by the calorie count? I’d love to hear your thoughts and experiences with El Pollo Loco’s menu items!

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Note: Nutritional information is based on data from El Pollo Loco’s nutrition guide (February 2023) and CalorieKing. Values may vary slightly depending on portion sizes and preparation methods.

A Double Chicken Tostada Salad from El Pollo Loco contains 990 calories.

The El Pollo Loco Tostada Salad can be healthy, but its nutritional value depends heavily on whether you eat the fried tortilla bowl and the dressing. Without the fried bowl and dressing, it’s a good source of protein and fiber, with 410 calories and 13g of fat. To make it healthier, skip the shell, avoid high-fat dressings by opting for salsa, and ask for extra lettuce or less rice and beans to reduce calories and fat.

The healthiest options at El Pollo Loco include the Double Chicken Avocado Salad and the Double Pollo Fit Bowls, which are packed with vegetables and protein.