Calorie Breakdown of the Enlightened Mediterranean Chicken Bowl
For those ordering the Enlightened Mediterranean Chicken Bowl at BJ's Restaurant & Brewhouse, the large serving contains approximately 590 calories. This makes it a popular choice for diners looking for a flavorful yet lighter meal option. However, it's important to understand where these calories come from to better manage your dietary goals.
The bowl features a base of quinoa and brown rice, topped with grilled chicken, tomatoes, cucumbers, red onions, feta cheese, cilantro, and Greek yogurt crema. A red wine vinaigrette is also included to tie all the fresh flavors together. The combination of protein from the chicken, complex carbohydrates from the grains, and healthy fats from the cheese and dressing contributes to the overall calorie count and makes for a filling meal.
Macronutrient Profile
The 590-calorie version of the bowl has a balanced macronutrient profile, offering a good mix of protein, carbohydrates, and fat. Here is a more detailed look based on data from nutritional tracking services:
- Total Fat: Approximately 24g
- Saturated Fat: Around 4g
- Carbohydrates: Approximately 40g
- Dietary Fiber: Around 3g
- Sugars: Around 5g
- Protein: Approximately 50g
It is also worth noting the high sodium content, which typically sits around 1450mg. Those monitoring sodium intake should be mindful of this, as it accounts for a significant portion of the daily recommended value.
Ingredient-by-Ingredient Calorie Contributors
To better understand the calorie distribution, here is a list of the main components and how they contribute to the bowl's nutritional value:
- Grilled Chicken: A major source of lean protein, which helps with satiety and muscle building. The cooking method (grilling) minimizes added fats, keeping the calorie count down compared to fried options.
- Peruvian Quinoa + Brown Rice: This grain mixture provides complex carbohydrates and fiber, giving the bowl its energy base and contributing to a feeling of fullness. These components are nutrient-dense and a healthy foundation for the meal.
- Feta Cheese: Adds flavor and a small amount of fat and protein. While delicious, cheese is a higher-calorie ingredient. Requesting less cheese is an easy way to reduce the overall calorie count.
- Greek Yogurt Crema and Red Wine Vinaigrette: The dressing and crema contribute both flavor and fat. Getting the dressing on the side allows you to control the portion size and calorie intake more effectively.
- Fresh Vegetables: The tomatoes, cucumbers, and red onions add texture, vitamins, and minerals with minimal calories.
Comparison with Other BJ's Menu Options
To put the Mediterranean bowl's calories into perspective, let's compare it to other items on BJ's menu. This table helps highlight why the "Enlightened" section is a great choice for lighter fare.
| Menu Item | Approx. Calories | Notes |
|---|---|---|
| Enlightened Mediterranean Chicken Bowl | 590 | A balanced meal with lean protein and complex carbs. |
| BJ's Brewhouse Protein Bowl (Vegetarian) | 480 | A solid choice for a lower-calorie, plant-based meal. |
| BJ's Brewhouse Protein Bowl with Slow-Roasted Sirloin | 780 | A higher-calorie alternative due to the addition of beef. |
| Enlightened Mediterranean Chicken Pita Tacos | 720 | A higher-calorie option, likely due to the pita and sauces. |
Customization Strategies for Calorie Control
If you're aiming for a lower calorie count or need to adjust your macronutrients, customizing your order is a great strategy. Here are some effective tips for modifying your BJ's Mediterranean Bowl:
- Ask for dressing on the side: This is one of the most impactful changes you can make. By dipping your fork in the dressing instead of pouring it over the entire bowl, you can significantly reduce the calorie and fat content.
- Go light on the feta: Feta cheese is a calorie-dense topping. Requesting half the amount or omitting it entirely is a simple way to cut calories without sacrificing much flavor.
- Boost the veggies: While the bowl already has a good amount of vegetables, asking for extra cucumber and tomatoes can add volume and nutrients for very few additional calories.
- Substitute the base: If you're on a lower-carb diet, you could ask if they can increase the amount of fresh vegetables and reduce the quinoa and brown rice blend.
Conclusion
The BJ's Enlightened Mediterranean Chicken Bowl is a smart choice for a restaurant meal, offering a satisfying and nutritious profile at a reasonable 590 calories. With its high protein content and fresh ingredients, it stands out among heavier restaurant fare. By understanding its nutritional components and utilizing simple customization techniques, you can enjoy this tasty dish while staying on track with your health and fitness goals. For the most precise and up-to-date information, always refer to the official nutritional guides available on the BJ's Restaurants website.
How to Download BJ's Nutritional Information
- Visit the official BJ's website: Navigate to the main homepage.
- Find the Nutritional Guides section: Look for a link labeled "Allergen and Nutritional Guides" in the footer or menu.
- Click to download: The page will provide a link to download the official nutritional guide as a PDF document.
- Review the details: Open the PDF to see the complete nutritional breakdown, ingredients, and allergen information for the Mediterranean Bowl and other menu items.
Is the Mediterranean Bowl Good for Weight Loss?
Because the bowl is rich in protein and fiber, it promotes a feeling of fullness, which can help prevent overeating later. Its relatively moderate calorie count makes it a great option for those trying to manage their weight, especially when compared to other restaurant meals that can contain 1000+ calories. Customizing the bowl by reducing the high-fat ingredients, like cheese and dressing, can further optimize it for weight loss.
The Flavor Profile and Fresh Ingredients
Beyond its nutritional benefits, the appeal of the Mediterranean bowl lies in its fresh and vibrant flavor profile. The combination of savory grilled chicken, earthy quinoa, and crisp vegetables, all brought together with a tangy vinaigrette and creamy yogurt crema, creates a satisfying and enjoyable dining experience. It is a welcome alternative to salads for those who want a more substantial meal.
