Navigating the Buffalo Wild Wings Menu
Buffalo Wild Wings (B-Dubs) is a popular destination for sports fans and casual diners, famous for its extensive menu of wings, sauces, and bar food. The challenge for health-conscious diners is that many of these items, particularly the fried appetizers and creamy, sugar-filled sauces, can be high in calories, unhealthy fats, and sodium. By understanding the menu and knowing what modifications to ask for, you can still enjoy a meal there without completely derailing your diet.
The Healthiest Entree Options
For most people, the healthiest main course at Buffalo Wild Wings revolves around grilled chicken. While the menu is famous for fried wings, switching to a grilled protein source is the most significant step you can take toward a healthier meal.
- Naked Tenders: These are skinless, unbreaded chicken tenders, which are essentially plain grilled chicken strips. A small, 3-piece order is one of the leanest protein options on the menu, though it still comes with a moderate amount of sodium due to its seasoning. For the most nutritious meal, pair them with a dry seasoning instead of a sauce.
- Plain Traditional Wings: For a true wing experience, a small order of traditional (bone-in) wings without any sauce or dry seasoning is a surprisingly low-calorie option. While they do contain fat, they are a good source of protein and significantly lower in sodium than sauced versions. If you crave flavor, opt for a dry rub or a minimal amount of a low-sugar sauce.
- Grilled Chicken Sandwich: This item features a grilled chicken breast and is a far better choice than the hand-breaded and fried alternatives. You can make it even healthier by omitting the cheese and mayo-based dressing and choosing a fresh side like carrots and celery instead of fries.
- Customizable Salads: Entree salads can be a healthy option, but you need to be strategic. The best approach is to start with a garden salad and add a grilled chicken breast. Always ask for dressing on the side and use it sparingly, or opt for a simple oil-and-vinegar combination if available. Remember to skip the croutons and fried toppings.
Healthier Sauce and Seasoning Choices
The sauces and seasonings are where the calories and sodium can quickly add up. Making smart choices here is crucial for keeping your meal on track.
- Dry Seasonings: Most dry rubs are significantly lower in calories and sugar than the traditional sauces. Dry seasonings like Desert Heat® or Lemon Pepper can add a lot of flavor for only a few calories.
- Low-Sugar Sauces: Some hot sauces and vinegar-based options are lower in sugar and calories than creamy or sweet BBQ sauces. The official Buffalo Wild Wings nutritional guide shows that many of the standard 'Buffalo' heat levels (Mild, Medium, Hot, Wild, Blazin') contain very little sugar.
- Ask for Sauce on the Side: This simple request gives you complete control over how much sauce you consume. You can dip your chicken lightly rather than having it drenched in sauce.
Smarter Side Dishes and Appetizers
Sides can turn an otherwise healthy meal into a calorie and sodium bomb. Swap out the fries and cheese curds for lighter alternatives.
- Carrots and Celery: This is the most obvious and best side choice. It adds fiber and nutrients with minimal calories, and the crunch provides a satisfying texture.
- Garden Side Salad: A simple side salad with a light vinaigrette dressing is a great way to add more vegetables to your plate. Just remember to order the dressing on the side.
- Chips and Salsa: If you need a more substantial appetizer to share, chips and salsa are a better option than the high-calorie, high-fat house sampler. Watch your portion size, as chips can still contribute significantly to your calorie count.
Comparison of Healthy vs. Typical B-Dubs Meals
To illustrate the impact of your choices, here is a comparison of two potential meals.
| Item | Healthy Choice | Typical Indulgence |
|---|---|---|
| Entree | Small 3-Piece Naked Tenders | Small 3-Piece Hand-Breaded Tenders |
| Sauce/Seasoning | Desert Heat Dry Rub (Light Dusting) | Honey BBQ Sauce |
| Side Dish | Carrots & Celery with no dip | Regular French Fries |
| Total Calories | ~165-200 calories | ~900-1000 calories |
| Saturated Fat | Minimal | High |
| Sodium | Moderate (seasoning adds) | Very High |
Customizing Your Order for Maximum Nutrition
Beyond simply picking the healthiest-sounding item, a few smart ordering strategies can make a big difference.
- Grill, Don't Fry: When in doubt, always choose grilled options over fried. This applies to chicken tenders, sandwiches, and even fish if available.
- Ask for Sauces on the Side: This is a golden rule for many restaurant meals. You can control how much you use and avoid the excess calories and sugar.
- Be Mindful of Sodium: Buffalo Wild Wings food is notoriously high in sodium, but you can reduce it by minimizing sauces and asking for plain preparations where possible. A kids' order of traditional wings without sauce is one of the lowest sodium options available.
- Choose Whole Foods: Lean protein like grilled chicken, and whole vegetables like carrots and celery, are always better choices than processed, fried alternatives like burgers and onion rings.
Conclusion: Making Smarter Choices for Your Diet
While Buffalo Wild Wings specializes in indulgent comfort food, it is entirely possible to enjoy a meal there while making healthy choices. The key is to prioritize grilled proteins, opt for dry seasonings or low-sugar sauces, and choose vegetable-based sides. For those wondering what is the healthiest thing to eat at Buffalo Wild Wings?, the short answer is a small order of Naked Tenders or Plain Traditional Wings with a dry rub, served with carrots and celery. Armed with this knowledge, you can navigate the menu confidently and make a dietary choice that won't leave you feeling weighed down. Always remember to check the restaurant's nutrition facts for the most up-to-date information, and don't hesitate to ask your server for modifications.
This article is for informational purposes only and is not a substitute for professional medical or nutritional advice.
