Have you ever found yourself craving that creamy, cheesy goodness of Applebee’s Three Cheese Chicken Penne, but worried about the calorie count? You’re not alone! As someone who loves indulging in restaurant pasta dishes, I’ve done the research on this popular menu item so you don’t have to.
Let’s dive right into the numbers and nutritional facts about this indulgent pasta dish – without the breadstick – and discover if it can fit into your meal plan
The Calorie Breakdown: What You’re Really Eating
When ordering the Three Cheese Chicken Penne from Applebee’s without the breadstick, you’re looking at a dish that packs quite the caloric punch. The nutritional information varies slightly between sources, but here’s what you need to know:
According to the most recent data:
- Calories: Between 1170-1310 calories
- Fat: 68-69g of total fat
- Saturated Fat: 30-42g
- Trans Fat: 1-25g
- Sodium: 2660-2860mg
- Carbohydrates: 72-82g
- Dietary Fiber: 5-10g
- Sugars: 8-10g
- Protein: 69-85g
That’s a hefty nutritional load for just one meal! To put it in perspective, if you’re following a standard 2,000-calorie diet, this single dish (without breadstick) represents between 58-65% of your daily calorie allowance.
What Makes This Dish So Calorie-Dense?
The Three Cheese Chicken Penne is essentially a comfort food triple threat
- Cheese, cheese, and more cheese – The blend of three cheeses contributes significantly to the fat content
- Creamy sauce – Adds additional calories from fat
- Refined pasta – Penne pasta provides lots of carbs without much fiber
- Grilled chicken – While adding protein, it also adds calories
The good news? This dish does deliver on protein (69-85g), providing well over 100% of what many people need daily. It’s also a good source of calcium (over 100% DV) and iron (60% DV).
Burning Off Those Calories
If you’re wondering how long it would take to work off this indulgent meal here’s a breakdown for a person weighing about 155 pounds
- Swimming: 85-98 minutes
- Jogging: 102-134 minutes
- Cycling: 136-179 minutes
- Walking: 297-326 minutes
That’s a lot of exercise for one meal! No wonder only about 29% of people surveyed considered this dish “healthy.”
How Does It Compare To Other Menu Items?
If you’re trying to make a more calorie-conscious choice at Applebee’s, you might want to consider alternatives. This Three Cheese Chicken Penne is one of the most calorie-dense pasta options on their menu.
For comparison, the Shrimp Scampi Linguine or Cajun Shrimp Pasta would provide lighter options while still satisfying your pasta craving.
The Breadstick Factor
You might be wondering how much of a difference skipping the breadstick makes. According to nutritional information, the breadstick that typically comes with this dish adds approximately 200 additional calories, bringing the total to over 1500 calories if you were to eat the complete meal as served!
So while skipping the breadstick is a smart move if you’re watching your caloric intake, it’s worth noting that the pasta itself remains a high-calorie choice.
Making It Healthier: Modification Options
If you absolutely love this dish but want to make it a bit healthier, consider these modifications:
- Ask for half the amount of cheese
- Request extra vegetables to be added
- Consider sharing the dish with a friend
- Ask for a to-go box immediately and pack half for tomorrow
- Choose a side salad (with dressing on the side) instead of another high-calorie side
Is This Dish Suitable For Special Diets?
Before ordering, you should know that this dish contains several common allergens:
- Wheat (in the pasta)
- Milk (in the cheese)
- Soy
It’s definitely not suitable for:
- Gluten-free diets
- Dairy-free diets
- Vegan diets
- Low-sodium diets
- Low-fat diets
- Most weight loss plans
The Weight Watchers Perspective
For those following Weight Watchers, this dish is quite point-heavy:
- 41 SmartPoints
- 31 PointsPlus
- 39 Freestyle Points
That’s a significant portion of your daily points allowance on just one meal!
Homemade Alternative: A Lighter Version
If you love the flavors but want to control the calories, you could try making a healthier version at home:
- Use whole wheat pasta for more fiber
- Reduce cheese quantity or opt for lower-fat varieties
- Add plenty of vegetables like spinach, tomatoes, and mushrooms
- Use a lighter sauce base with less cream
- Control portion sizes
The Pros and Cons: Should You Order It?
Pros:
- High in protein (69-85g)
- Good source of calcium and iron
- Satisfying and delicious
- Can be a special treat in moderation
Cons:
- Extremely high in calories (1170-1310)
- High in fat (68-69g)
- Very high in sodium (2660-2860mg)
- Contains multiple allergens
- Limited nutritional benefits beyond protein and some minerals
Making an Informed Choice
Look, I’m not here to tell you never to order this dish. Food isn’t just about nutrition—it’s also about enjoyment, celebration, and sometimes, just plain comfort. But knowing the nutritional impact of your food choices helps you make decisions that align with your health goals.
Maybe the Three Cheese Chicken Penne is your special occasion meal. Maybe you split it with a friend. Or maybe you decide it’s worth every calorie because you absolutely love it! The important thing is making an informed choice.
The Bottom Line
Applebee’s Three Cheese Chicken Penne without the breadstick contains between 1170-1310 calories, making it one of the more calorie-dense options on their menu. With high amounts of fat, sodium, and carbohydrates, it’s best enjoyed as an occasional treat rather than a regular meal choice if you’re mindful of your caloric intake.
Remember that even without the breadstick, you’re still consuming a significant portion of your daily recommended calories, fat, and sodium. So enjoy responsibly!
Frequently Asked Questions
Q: Is Applebee’s Three Cheese Chicken Penne without the breadstick a healthy meal?
A: While it contains beneficial nutrients like protein, calcium, and iron, it’s very high in calories, fat, and sodium. It’s best enjoyed as an occasional treat rather than a regular part of a healthy diet.
Q: What are some healthier options at Applebee’s?
A: Consider their grilled chicken dishes, seafood options, or salads (with dressing on the side). The Shrimp Scampi Linguine or Cajun Shrimp Pasta are lighter pasta alternatives.
Q: Can I request nutritional information for this dish at the restaurant?
A: Yes! Applebee’s provides nutritional information for all menu items. Just ask your server or check their website.
Q: How many grams of sugar does this dish contain?
A: The Three Cheese Chicken Penne contains approximately 8-10g of sugar.
Q: Can I request smaller portions of this dish?
A: Yes, Applebee’s offers a “Small Plates & Bar Snacks” menu that may include smaller portions of popular dishes. Ask your server about available options.
When dining out, knowledge is power. Now you can make a decision about ordering this popular pasta dish based on facts rather than guesswork. Whether you decide to indulge or opt for something lighter, at least now you know exactly what you’re getting on your plate!
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