Are Zaxby’s House Zalads Actually Healthy? Deep Dive into the Grilled Chicken Zalad’s Calorie Count

Let’s be real, y’all. When I’m craving a salad that doesn’t taste like sad rabbit food, Zaxby’s House Zalad with grilled chicken fillet (minus the dressing) is my go-to. But I’ve always wondered – is this actually a healthy choice, or am I just fooling myself? Today I’m breaking down exactly what’s in this popular menu item and answering the big question: how many calories are in a Zaxby’s House Zalad with grilled chicken fillet without dressing?

The Quick Answer: Calorie Count & Nutrition Facts

Let’s cut to the chase. According to Zaxby’s official nutrition guide and confirmed by multiple nutrition databases:

A Zaxby’s House Zalad with grilled chicken fillet without dressing contains 560-580 calories

That’s right – different sources list slightly different calorie counts (Zaxby’s official guide says 560, while CalorieKing and MenuWithNutrition both list 580) This small discrepancy might be due to portion size variations or updated recipes

But calories don’t tell the whole story Here’s the complete nutritional breakdown

*Based on a 2,000 calorie diet

What’s Actually In This Zalad?

Before we can decide if this is a healthy choice, we gotta know what we’re eating. According to CalorieKing, the House Zalad with grilled chicken fillet includes:

• Grilled chicken breast fillet
• 1 piece Texas toast
• Salad base (mixed greens)
• Cheddar jack cheese
• Roma tomatoes
• Cucumbers
• Fried onions

It’s worth noting that the Texas toast adds significant calories and carbs. If you’re watching your calorie intake, consider asking for your Zalad without the toast.

How Long Would It Take to Burn Off?

If you’re wondering how much exercise you’d need to do to burn off this Zalad, here’s the breakdown according to CalorieKing:

• Swimming: 48 minutes
• Jogging: 67 minutes
• Cycling: 89 minutes
• Walking: 161 minutes

These calculations are based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs. Your mileage may vary, depending on your own stats.

How Does It Compare to Other Zaxby’s Salads?

I was curious how the grilled chicken version compares to other Zaxby’s Zalads, so I did some digging. Here’s what I found:

As you can see, choosing grilled over fried chicken saves you about 100 calories and 10g of fat. And if you’re really watching your calories, skipping the meat altogether drops the count even lower (though you’ll also get significantly less protein).

Adding Dressing: The Calorie Game-Changer

We’ve been talking about the Zalad without dressing, but let’s be honest – most people aren’t eating dry salads. Adding dressing dramatically changes the nutrition profile.

Here’s what different dressing options (in 1oz packets) add to your Zalad:

The lite vinaigrette is clearly the winner here if you’re watching calories. Choosing it over ranch saves you a whopping 120 calories and 16g of fat!

Is the Zaxby’s House Zalad Actually Healthy?

Now for the million-dollar question: is this a healthy meal? Well, it depends on your definition of “healthy” and your personal nutritional needs.

The Good Stuff:

• High protein content: With 48-52g of protein, this Zalad delivers plenty of this important macronutrient.
• Decent fiber: The 5-6g of fiber represents about 20-24% of your daily needs.
• Veggies: You’re getting some fresh vegetables, which provide vitamins and minerals.
• Zero trans fat: The Zalad contains no artificial trans fats, which is a plus.

The Not-So-Good Stuff:

• High sodium: At 1600-1720mg, this represents around 70% of the recommended daily sodium intake in just one meal.
• Significant saturated fat: The 12g of saturated fat is 60% of the daily recommended maximum.
• Texas toast: This adds unnecessary refined carbs and calories.
• Fried onions: While tasty, these add extra fat and calories compared to fresh onions.

Making Your Zaxby’s House Zalad Healthier

If you love this Zalad but want to make it a bit healthier, here are some modifications to consider:

1. Skip the Texas toast – This could save you around 150 calories and 7g of fat.
2. Ask for no fried onions – Request fresh onions instead, or skip them altogether.
3. Go light on the cheese – Ask for light cheese or none at all to reduce saturated fat.
4. Choose wisely with dressing – Use the lite vinaigrette, or ask for dressing on the side and use sparingly.
5. Add extra veggies – See if you can add extra tomatoes or cucumbers for more nutrients.

How Does It Fit Into Different Diets?

Wondering if this Zalad fits your specific dietary approach? Let’s break it down:

Low-Carb Diets

With 34-35g of carbs (and only 28-29g net carbs after subtracting fiber), this isn’t too bad for a restaurant meal. Skip the Texas toast to lower carbs further.

Keto Diet

As is, this is probably too high in carbs for strict keto. Without the toast and with modifications to remove other carb sources, it could potentially work.

Low-Fat Diet

With 27g of fat (12g saturated), this might not be ideal for those on very low-fat diets.

High-Protein Diet

The 48-52g of protein makes this an excellent choice for high-protein diets.

Calorie-Restricted Diet

At 560-580 calories without dressing, this could fit into many calorie-restricted diets, especially if you’re having a lighter breakfast or dinner.

Allergen Information

For those with dietary restrictions, it’s important to note that according to Zaxby’s official allergen guide, the Grilled House Zalad contains:

• Milk
• Egg
• Wheat
• Soy
• Gluten

It does NOT contain:

• Peanuts
• Tree nuts
• Shellfish
• Fish
• Sesame

My Personal Experience

I’ve ordered this Zalad many times, and I’ll admit I’m a sucker for their ranch dressing (even though I know the lite vinaigrette would be smarter). What I usually do is ask for the dressing on the side and then dip my fork in it before each bite. This way, I get the flavor without drowning my salad.

I also always ask them to hold the Texas toast. Not only does this cut calories, but I find the bread gets soggy by the time I’m halfway through the Zalad anyway.

The Bottom Line: Is It Worth Ordering?

If you’re at Zaxby’s and wanting something on the healthier side, the House Zalad with grilled chicken without dressing is definitely one of your better options. At 560-580 calories with a solid dose of protein, it can be part of a balanced diet.

However, it’s not a “diet food” by any means – the sodium and saturated fat content are quite high. As an occasional meal when you’re out, it’s a reasonable choice. For everyday eating, you could probably make a similar salad at home with less sodium and saturated fat.

Remember, nutrition information may vary slightly between restaurants and over time as recipes change. This information was accurate as of September 2025 based on Zaxby’s published nutrition guide from 2023.

A Zaxby’s Grilled House Zalad has approximately 560 to 586 calories. This calorie count is for the salad with grilled chicken and without the dressing.

A single Zaxby’s grilled chicken breast fillet contains approximately 188 calories.

The healthiest Zaxby’s salad is generally the Cobb Zalad with grilled chicken and a light vinaigrette dressing, or a customizable House Zalad with grilled chicken.

No, the Zaxby’s Asian Zensation Zalad is not generally considered a healthy meal due to its high calorie, fat, and sodium content, which can vary significantly depending on whether you choose fried or grilled chicken, the dressing, and the included egg roll.