Crispy chicken salads are a popular menu item at the restaurant chain Cheddars. For those watching their calorie intake or following a specific diet plan, knowing the calorie count of menu items is important. So how many calories are in a Cheddars crispy chicken salad? Let’s take a look.
Calories in Cheddars Crispy Chicken Salad
The total calories in a Cheddars crispy chicken salad can vary depending on the specific ingredients and dressing that you select. Cheddars allows customers to customize their crispy chicken salad by choosing from different salad greens, toppings, and dressings.
Here is a breakdown of the typical calorie ranges for a Cheddars crispy chicken salad:
- Salad greens (romaine, spinach): 20-50 calories
- Crispy chicken: 300-450 calories
- Cheese (cheddar, feta): 50-100 calories
- Bacon: 50-100 calories
- Croutons: 50-100 calories
- Egg: 50-75 calories
- Dressing: 150-350 calories
- Vegetables: 25-50 calories
Based on these estimates, a Cheddars crispy chicken salad consisting of romaine lettuce, crispy chicken, cheddar cheese, bacon, croutons, egg, ranch dressing, tomatoes, and cucumbers can total around 900-1100 calories.
The biggest variables that impact the calories are the protein (grilled chicken vs. crispy chicken) and the dressing choice (lighter vinaigrettes vs. creamier ranch or blue cheese).
Lower Calorie Options
Here are some ways to create a lower calorie Cheddars crispy chicken salad:
- Opt for grilled chicken instead of crispy chicken
- Choose lighter dressing options like balsamic vinaigrette, Greek dressing, or red wine vinaigrette
- Hold the cheese, bacon, and croutons
- Ask for the dressing on the side and use sparingly
- Emphasize vegetables and limit higher calorie add-ons
Higher Calorie Options
On the other hand, here are some ways to make your Cheddars salad higher in calories:
- Choose crispy chicken
- Add avocado, nuts, or tortilla strips
- Opt for creamy, higher fat dressings like ranch, blue cheese, Caesar
- Include bacon, cheese, and croutons
- Order a larger salad size with more chicken and toppings
- Add high-calorie sides like fries, mac and cheese, or bread
Nutrition Information for Cheddars Crispy Chicken Salad
In addition to calories, Cheddars provides some basic nutrition information for their crispy chicken salad:
| Nutrient | Amount |
|---|---|
| Total Fat | 15-60g |
| Saturated Fat | 4-15g |
| Cholesterol | 95-190mg |
| Sodium | 600-1600mg |
| Carbohydrates | 10-50g |
| Protein | 30-60g |
As you can see, the nutritent amounts can vary significantly based on salad customizations. In general, a Cheddars crispy chicken salad provides a good amount of protein from the chicken, some carbs from croutons and dressings, and a range of fat content depending on ingredients like cheese and dressing.
Tips for Lowering Fat, Sodium, and Cholesterol
To reduce the fat, saturated fat, sodium, and cholesterol in a Cheddars crispy chicken salad, consider these modifications:
- Use grilled chicken instead of crispy chicken
- Avoid adding bacon, cheese, and tortilla strips
- Ask for dressings and sauces on the side
- Choose lower sodium dressings like vinaigrettes
- Emphasize vegetables over high fat toppings
- Request nutritional information and pick lower sodium ingredients
Tips for Ordering a Cheddars Crispy Chicken Salad
Here are some tips for ordering a healthier crispy chicken salad at Cheddars:
Choose Your Base Wisely
Opt for nutrient-dense greens like spinach or kale over iceberg lettuce. Load up on vegetables like tomatoes, cucumbers, onions, and bell peppers for added fiber.
Pick Your Protein
Grilled chicken has fewer calories and less saturated fat than crispy chicken. You can also choose salmon for heart-healthy omega-3s.
Limit High-Calorie Add-Ons
While ingredients like avocado, eggs, nuts, tortilla strips, bacon, and cheese taste great, they pack a lot of extra calories and fat. Use sparingly if including.
Watch the Croutons
Croutons add crunch but also unnecessary carbs and calories. Ask for salad without croutons or only add a few.
Dress It Up Right
Ask for dressings and sauces on the side and use a light hand when drizzling them over your salad. Opt for oil-based vinaigrettes over creamy dressings.
Size Matters
The larger the salad, the more calories it will have. Choose a smaller sized salad or split a large salad with a dining companion.
Pair Smartly
Avoid sabotaging a lower calorie salad with high-calorie starters like chips, drinks, or bread. Stick to water or unsweetened tea.
Health Benefits of Cheddars Crispy Chicken Salad
When made with nutritious ingredients, a Cheddars crispy chicken salad can provide some great health benefits:
- Lean protein – Chicken supplies satiating protein to keep you full.
- Fiber – The veggies provide dietary fiber for digestion and blood sugar control.
- Vitamins and minerals – Fresh greens and vegetables contain vitamins A, C, K and antioxidants.
- Heart health – Monounsaturated fats from olive oil dressing support heart health.
- Low carb – Ditching croutons and crackers keep carbs lower.
Just be mindful of sodium, calories, and saturated fat if adding ingredients like cheese, croutons, and creamy dressings.
Crispy Chicken Salad Recipe Inspired by Cheddars
If you want to recreate Cheddars’ famous crispy chicken salad at home, try out this tasty recipe:
Ingredients:
- 1 head romaine lettuce, chopped
- 2 cucumbers, sliced
- 2 tomatoes, diced
- 1 red onion, thinly sliced
- 2 cups shredded rotisserie chicken
- 1⁄2 cup shredded cheddar cheese (optional)
- 1⁄4 cup olive oil
- 3 tbsp red wine vinegar
- 1 tbsp Dijon mustard
- 1 tsp oregano
- Salt and pepper to taste
Directions:
- In a large bowl, combine chopped romaine, cucumbers, tomatoes, and onion. Top with chicken and cheese (if using).
- In a small bowl, whisk together olive oil, vinegar, mustard, oregano, salt, and pepper. Drizzle over salad.
- Toss until salad is lightly coated with dressing. Enjoy!
Frequently Asked Questions
How many calories are in a Cheddars half salad?
A half sized Cheddars crispy chicken salad will range from 400-600 calories depending on ingredients and dressing. Limit high calorie add-ons to keep calories in check.
Does Cheddars offer low carb salad options?
Yes, you can request a lower carb Cheddars salad by avoiding croutons, tortilla strips, and higher carb dressings. Focus on protein, veggies, and healthy fats instead.
What is the healthiest salad dressing at Cheddars?
The healthiest Cheddars salad dressings are the lighter vinaigrettes like balsamic, Greek, red wine, or olive oil-based dressings. Avoid cream-based Caesar, ranch, blue cheese, and honey mustard.
Can you get grilled chicken on a Cheddars salad?
Yes, grilled chicken is a healthy protein option available on any Cheddars salad. Choose grilled chicken to reduce fat and calories versus crispy chicken.
What vegetables come on a Cheddars salad?
Common veggie options include tomatoes, cucumbers, onions, mushrooms, bell peppers, and carrots. Load up on your favorites to increase the nutrition in your salad.
The Bottom Line
A Cheddars crispy chicken salad can range from 300 to over 1,000 calories depending on your ingredient choices. Opt for lighter dressings, load up on veggies, and use healthier lean proteins to keep your salad nutritious. Consider half portions or splitting a salad to control portions. With smart customizations, you can enjoy the delicious flavors of a Cheddars salad while still maintaining your health goals.
