The Complete Breakdown: Calories in Applebee’s Chicken Tenders Plate with Fries, Slaw & Honey Dijon Mustard

Have you ever sat down at Applebee’s, staring at that delicious-looking Chicken Tenders Plate, and wondered just how many calories you’re about to consume? Well, I’ve been there too! That’s why I decided to do some serious research on this popular menu item to help you make informed choices about your favorite comfort food.

What’s Actually on the Plate?

Before we dive into the calorie count let’s talk about what makes up this hearty meal. The Applebee’s Chicken Tenders Plate includes

• Crispy, hand-breaded chicken tenders
• A generous portion of french fries
• Creamy coleslaw
• Honey Dijon mustard dipping sauce

It’s definitely a substantial meal that can satisfy your cravings for something crispy, savory and indulgent. But at what caloric cost?

The Calorie Countdown: How Many Calories Are We Talking?

After reviewing multiple nutrition databases, I’ve found some interesting variations in the reported calorie content of this dish. Let’s compare

Woah! That’s quite a range! But what’s clear is that regardless of which source you trust, this dish packs a significant caloric punch. Even at the lowest estimate, you’re looking at over half of the daily recommended calorie intake for many adults.

Breaking Down the Nutrition Facts

Let’s take a closer look at what’s contributing to these calories:

Fat Content

The Chicken Tenders Plate contains between 64-102g of total fat, depending on the source. That’s around 98-157% of your daily recommended fat intake! The fat comes primarily from:

• The breading and deep-frying of the chicken tenders
• The oil used to cook the french fries
• The mayonnaise-based dressing in the coleslaw
• The oil components in the Honey Dijon sauce

Carbohydrates

With 109-169g of carbs, this meal definitely isn’t low-carb friendly. The carbs come from:

• The breading on the chicken
• The starchy french fries
• Sugar in the coleslaw dressing
• Honey in the Dijon mustard sauce

Protein

One positive aspect is the protein content, which ranges from 36-88g. Protein is essential for muscle repair and growth, so at least you’re getting some nutritional benefit!

Sodium

Perhaps most concerning is the sodium content, ranging from 2,800-4,250mg. The American Heart Association recommends no more than 2,300mg of sodium per day, which means this single meal could exceed your entire day’s recommended sodium intake!

How Long Would It Take to Burn These Calories?

If you’re thinking about how to work off this meal, here’s approximately how long it would take for a 150-pound person to burn off the calories (based on the middle estimate of 1,460 calories):

• Swimming: 122 minutes
• Jogging: 168 minutes
• Cycling: 224 minutes
• Walking: 406 minutes (that’s over 6.5 hours!)

Yeah, that’s a lot of exercise for one meal!

Is There Any Nutritional Value?

Despite the high calorie count, there are some nutritional benefits to this meal:

Pros:

• High protein content (36-88g)
• Contains some dietary fiber (7-14g)
• Provides iron (up to 46% of daily value)
• Contains potassium (up to 90% of daily value)

Cons:

• Extremely high in calories
• Very high in fat, including saturated fat
• Excessive sodium content
• Limited vitamin content

Healthier Alternatives at Applebee’s

If you’re watching your calorie intake but still want to enjoy a meal at Applebee’s, consider these alternatives:

1. Grilled Chicken Breast without sides – Only about 190 calories
2. Blackened Tilapia – Approximately 500 calories
3. Cedar Grilled Lemon Chicken – Around 600 calories
4. Ask for modifications – Request grilled chicken instead of fried, substitute a side salad for fries, or ask for sauces on the side

Tips for Enjoying the Chicken Tenders Plate More Responsibly

If you’re set on having the Chicken Tenders Plate (and honestly, sometimes we all need a treat!), here are some ways to make it a bit healthier:

1. Share the plate with a friend or family member
2. Ask for a to-go box right away and pack up half for later
3. Request dressing and sauce on the side so you can control how much you use
4. Substitute a healthier side for the fries, like steamed vegetables or a side salad
5. Skip the soda and choose water instead to avoid adding more calories

How Often Can I Eat This Meal?

Given the high calorie, fat, and sodium content, the Chicken Tenders Plate is best enjoyed as an occasional treat rather than a regular meal choice. If you’re generally eating a balanced diet and maintaining an active lifestyle, treating yourself once in a while is perfectly fine.

As my nutritionist always says, “It’s not what you eat occasionally that matters most—it’s what you eat consistently.”

The Bottom Line

The Applebee’s Chicken Tenders Plate with Fries, Slaw & Honey Dijon Mustard is definitely a calorie-dense meal, containing between 1,150-1,840 calories depending on the source. While it does provide protein and some nutrients, it’s also high in fat, carbs, and sodium.

That doesn’t mean you can never enjoy it—just be mindful of portion sizes and frequency. Maybe split it with a friend or save half for later!

My Personal Experience

Last time I visited Applebee’s, I ordered this exact meal and found myself completely stuffed halfway through. Now I know why! I ended up taking the rest home and getting two meals out of it, which honestly feels like a win for both my wallet and my waistline.

We all deserve to enjoy our favorite foods without guilt. Understanding the nutritional content just helps us make informed choices about how to balance these treats within our overall diet.

FAQs About Applebee’s Chicken Tenders Plate

How many calories are in just the chicken tenders without sides?

Unfortunately, Applebee’s doesn’t provide nutritional information for just the tenders alone, but based on similar products, you might estimate around 400-500 calories for the tenders only.

Can I make this meal keto-friendly?

Not really. The breading on the chicken and the carb-heavy sides make this meal difficult to fit into a keto diet. You’d be better off ordering a grilled protein with non-starchy vegetables.

Is this meal good for building muscle?

While it does contain a good amount of protein, the high fat and sodium content makes it less than ideal as a regular post-workout meal. Occasional consumption won’t hurt your gains though!

What’s the best way to enjoy this meal while on a diet?

If you’re counting calories but really want to enjoy this dish, consider it a special treat and plan the rest of your day’s meals accordingly. You could eat lighter meals earlier in the day and make sure to get some extra physical activity.

Are there any allergens in the Chicken Tenders Plate?

The breading likely contains wheat and possibly eggs, while the slaw dressing and honey Dijon sauce may contain eggs and dairy. Always check with the restaurant if you have specific food allergies.

Remember, enjoying food is one of life’s pleasures! Understanding nutritional content doesn’t mean you can’t indulge sometimes—it just helps you make balanced choices that align with your health goals. So whether you decide to go all in on the Chicken Tenders Plate or opt for something lighter, now you can make that choice with full awareness of what you’re consuming.

If you found this breakdown helpful, check out my other articles on popular restaurant meals and their nutritional profiles. Knowledge is power—especially when it comes to what we put in our bodies!