Dietitian Warns Costco's 59-Gram Protein Chef Salad Packs 840 Calories

Q: Could simply ditching the dressing turn this massive 840-calorie food court salad into the ultimate budget-friendly fitness meal?

Not really. Skipping the peppercorn ranch would likely make the Costco Rotisserie Chicken Chef Salad notably lighter, but not transform it into a low-calorie “ultimate fitness meal.” Restaurant-style creamy dressings commonly add about 150 to 250 calories per 2-tablespoon serving, and can also bring extra sodium and saturated fat. If Costco’s dressing falls in that typical range, removing it could drop the salad from 840 calories to roughly 590 to 690 calories. That is a meaningful cut, but still a substantial meal rather than a light lunch. The bigger issue is that calories are not coming only from the dressing. The chicken and eggs provide solid whole-food protein, but bacon bits, cheddar cheese, and the large portion size also push up the calorie, sodium, and saturated fat totals. So ditching the dressing helps, but it does not solve the whole nutrition equation. For some shoppers, the salad may still work well as a budget-friendly option. At $7.99, 59 grams of protein is a strong value, and several consumers say the portion is large enough to split into two meals. In that case, even with some dressing, it can become a more balanced and cost-effective choice. If someone wants to make it more fitness-friendly, the best move is not simply tossing the dressing, but using less of it, eating only part of the cheese and bacon, or splitting the salad into two servings. That approach keeps the protein benefit while bringing calories more in line with typical meal goals.

1 articles · Updated · Fox News · Sep 22

Costco's new Rotisserie Chicken Chef Salad delivers 59 grams of protein, but a Florida dietitian said shoppers should not treat that label as proof the meal is healthy overall.
Jamie Lee McIntyre said protein is only one nutrition attribute and warned that foods high in protein can still be high in calories, sodium or saturated fat; for many people, 840 calories is heavy for a light lunch.
The $7.99 salad includes chicken, eggs, bacon bits, cheddar, romaine, tomatoes and peppercorn ranch dressing, with McIntyre saying the chicken, eggs and vegetables are solid building blocks despite the calorie load.
Other Costco food court items are also protein-heavy — the Chicken Caesar Salad has 58 grams and the Chicken Bake 53 grams — underscoring her point that protein alone does not define healthfulness.
Online reaction has been mixed, with some shoppers praising the dressing and flavor while others complained about salty taste, too many toppings and too little lettuce.