Dietitians’ Favorite Cheesecake Factory Order

A visit to The Cheesecake Factory may seem like you’re committing to blowing off your nutrition for the day, but rest assured, that’s not the case. In fact, despite the larger-than-life portions you may be familiar with, they’ve upgraded their menus to accommodate health-conscious diners too. 

Case in point: The SkinnyLicious menu that’s packed with portion-controlled options. It includes dietitians’ top pick—the SkinnyLicious Grilled Salmon. Lauren Manaker, M.S., RDN, LD, shares, “When dining out, it’s all about finding dishes that bring joy and nourishment without unnecessary guilt or pressure. The SkinnyLicious Grilled Salmon is a prime example of a meal that feels indulgent yet aligns with thoughtful eating.” Read on to get the 411 on why this dish tops the charts for dietitians and what other options you may want to consider if seafood isn’t your jam. 

SkinnyLicious Grilled Salmon Nutrition

Manaker points out that this calorie-conscious menu item not only packs a significant source of protein, but also a good source of dietary fiber and omega-3 fatty acids. Plus, Toby Amidor, M.S., RD, CDN, FAND, points out, “In a sea of choices in this menu that are over the top in calories, sodium and saturated fat, this is a go-to option that is reasonable in overall calories and saturated fat for a meal, and better than most options on this menu in sodium.” 

Here’s a look at its complete nutrition facts—with the side of assorted vegetables included: 

Calories: 590
Total fat: 36g
Saturated fat: 7g
Sodium: 1,020mg
Carbs: 22g
Total sugars: 12g
Fiber: 7g 
Added sugars: Information not available 
Protein: 45g

Why SkinnyLicious Grilled Salmon Is a Dietitian’s Favorite Order

It’s a Perfectly Portioned Option

Large portion sizes have contributed to increased calorie consumption among Americans. Eating more calories than one needs on a routine basis, especially when dining out, can cause weight gain and may lead to chronic health conditions like obesity and type 2 diabetes over time. However, when restaurants offer right-sized portions, like Cheesecake Factory’s SkinnyLicious Grilled Salmon, patrons can satisfy their taste buds for just a fraction of the calories. Manaker shares, “Compared to other entrees on the menu, this keeps calories moderate, making it an approachable and thoughtful choice without feeling restrictive or sacrificing flavor.”

Excellent Source of Omega-3 Fatty Acids

If there’s one reason to order this dish above all else, it’s for its omega-3s, note dietitians. Drew Hemler, M.Sc., RD, CDN, shares, “The SkinnyLicious Grilled Salmon has a solid omega-3 punch. Most people fall short on heart-healthy fats like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and this salmon dish delivers them in a seriously delicious way.” 

Research shows that a majority of people do not consume adequate omega-3s, increasing their risk of developing cardiovascular disease. To encourage Americans to eat more food sources rich in omega-3 fatty acids, the Food and Drug Administration recommends consuming seafood sources, like salmon, at least twice per week. Ordering the SkinnyLicious Grilled Salmon on your visit to Cheesecake Factory checks the box on one of your two servings for that week, especially for those who don’t enjoy cooking salmon at home, notes Amidor: “Many people don’t know how or don’t like cooking fish, and this is a great way to have a healthy option cooked for you just right.”

Protein Powerhouse

Protein is trending and that’s because getting adequate protein at meals helps with satiety, building and supporting lean muscle mass and weight loss and maintenance., The 45 grams of protein this entree provides is a step in the right direction and then some when it comes to meeting your protein goals. Hemler shares, “It’s high in protein without being a calorie bomb. It’s 45 grams of protein for under 600 calories, which is a rare find.”

Rich in Fiber 

Most Americans are falling short of meeting the recommended intake of dietary fiber, making it one of four nutrients listed as a public health concern. Finding ways to increase fiber intake, especially when dining out, is essential to better health. Both Manaker and Hemler are big fans of this order’s dietary fiber content, with Hemler sharing, “With 7 grams of dietary fiber per serving, this dish supports satiety, gut health and blood sugar control, which is something you don’t often see in restaurant entrees.”

Honorable Mentions: Other Healthy Cheesecake Factory Orders

Not a salmon fan? Noted. Amidor shares, “When heading out to a restaurant that has such a large menu that can be confusing, having a few go-tos that are healthy make life easier and less stressful so you can enjoy your eating experience and company.” 

Consider these other RD-approved options at Cheesecake Factory: 

• SkinnyLicious Chicken Soft Tacos (Calories: 520 | Protein: 32g | Fiber: 13g)

Hemler and Manaker are fans of this entree, thanks to its low saturated fat content and hearty serving of lean protein and fiber. Hemler shares, “The fiber from the tortillas and veggie toppings make this one flavorful, balanced, and satisfying meal.”

• Tuscan Chicken (Calories: 590 | Protein: 81g | Fiber: 5g)

Another dietitian favorite is the Tuscan Chicken, thanks to its high protein offering. Hemler writes, “This is a powerhouse pick for anyone looking to up their protein game. It has 81 grams of protein and is under 600 calories. Pair it with a side like corn, spinach or broccoli to add even more fiber, phytonutrients and antioxidants.”

• SkinnyLicious Asian Chicken Salad (Calories: 570 | Protein: 37g | Fiber: 11g)

Amidor’s alternative choice is a crunchy, vibrant salad. “This salad is pretty balanced with chicken, salad veggies, almonds and sesame seeds. Plus, if you want to shave down a few calories, go light on the dressing.”

Craving something else? It really boils down to ordering with the right nutrients in mind. Hemler encourages clients to scan the entree menu for these three things: 

Our Expert Take 

Dining confidently—and with portions in mind—is possible at chain restaurants like The Cheesecake Factory, despite their reputation for serving big entrees and decadent desserts. Dietitians unanimously agree that the SkinnyLicious Grilled Salmon is an excellent choice to order if you find yourself at one of their locations across the globe. Not only does it pack an excellent amount of protein and fiber, two nutrients that help keep you fuller for longer, but it’s also a great way to increase your intake of the omega-3 fatty acids DHA and EPA.

And, if you’re also craving a slice of what they’re really known for (after all, it’s in the restaurant name!), both Manaker and Hemler encourage you to enjoy a small portion, mindfully, without shame or guilt. Hemler shares, “One dish or day doesn’t define your health journey. Healthy eating is about long-term patterns, not single moments.”