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"Zalad" sounds healthy. And with grilled chicken and a light dressing, it can be. But with fried chicken tenders, cheese, fried onions and ranch, a Zalad can top 1,000 calories. Here's how to choose wisely.
Disclaimer: This is an independent, unofficial guide and is not affiliated with, endorsed by or sponsored by Zaxby's. All trademarks belong to their owners. Prices, menu items, deals and hours may change and can vary by location. Please check the official Zaxby's website or app for the latest information: www.zaxbys.com
Zalad Comparison
| Zalad | Fried chicken | Grilled chicken | Est. price |
|---|---|---|---|
| House Zalad | ~620* | ~430* | $9.49 – $11.99 |
| Cobb Zalad | ~760* | ~570* | $10.49 – $12.99 |
| Blackened Blue Zalad | — | ~560* | $10.49 – $12.99 |
*Without dressing. Includes toppings like cheese and Texas toast where standard.
What's on Each Zalad?
- House: greens, chicken, cheddar and Monterey Jack, tomatoes, cucumbers, eggs (varies), Texas toast.
- Cobb: greens, chicken, bacon, egg, cheese, tomatoes, cucumbers, Texas toast.
- Blackened Blue: greens, blackened grilled chicken, blue cheese crumbles, tomatoes, cucumbers, Texas toast.
Dressing Calories (Approximate, per packet)
| Dressing | Calories |
|---|---|
| Light Ranch | ~100 – 150 |
| Lite Vinaigrette (where offered) | ~70 – 100 |
| Honey Mustard | ~250 |
| Ranch | ~250 – 300 |
| Blue Cheese | ~250 – 300 |
| Caesar | ~250 – 300 |
The dressing can add more calories than the chicken.
Fried Onions and Texas Toast
- Fried onions (topping on some Zalads): ~100 calories.
- Texas toast (included): ~150 calories.
Ask for no Texas toast and no fried onions to save about 250 calories.
How to Make a Zalad Healthier
- Choose grilled chicken.
- Skip the Texas toast.
- Use half a packet of dressing, or choose a light dressing.
- Skip fried onions.
- Go easy on cheese.
Healthy Options Beyond Zalads
- Grilled chicken sandwich without sauce
- Grilled chicken fingers (where offered)
- Side salad with light dressing
Ordering Zaxby’s With Your Goals in Mind
Zaxby’s is famous for chicken fingers and sauces, so Zalads are often the overlooked choice. Ordering them well makes them a satisfying meal.
Make it filling without extra calories
- Choose grilled chicken and ask for extra veggies if available.
- Use half the dressing packet and toss well to coat evenly.
- Skip Texas toast but keep the protein portion.
Make it a treat
If you want a more indulgent meal, choose fried chicken, add a favorite dressing, and keep the Texas toast. Pair with water or unsweetened tea to balance out the meal.
Sauce tips
Zaxby’s signature Zax Sauce isn’t just for fingers. Some fans use a little as a salad dressing alternative, but it’s rich, so a small amount goes a long way.
Kids and families
Families can order a Zalad for adults and chicken fingers for kids, then share a few sides. It keeps costs and choices flexible.
Check nutrition before you go
Zaxby’s lists nutrition information on its website and app. Checking it helps you build a meal that fits your plan, especially if you track calories or sodium.
Frequently Asked Questions
How many calories is a Zaxby's House Zalad?
About 430 with grilled chicken and about 620 with fried chicken, before dressing.
Which Zaxby's Zalad is healthiest?
A grilled House Zalad with light dressing and no Texas toast.
How much is a Zaxby's Zalad?
Usually $9.49 to $12.99.
Can I get a Zalad without Texas toast?
Yes, just ask.
The Bottom Line
For a lighter meal at Zaxby's, order a grilled House Zalad, no Texas toast, with light dressing on the side. It can come in under 550 calories with plenty of protein.
Last updated: October 11, 2026. Nutrition and prices are approximate; check Zaxby's official info.