Navigating a Nutrition Minefield: The Healthiest Options at BWW
Buffalo Wild Wings is a favorite destination for sports fans and wing enthusiasts, but its reputation for indulgent, high-fat bar food is well-deserved. However, with a little know-how, it's possible to enjoy a satisfying meal without derailing your diet. The key is to prioritize grilled proteins, fresh vegetables, and mindful portion control.
Your Top Healthy Choices at Buffalo Wild Wings
Naked Tenders
The 3-piece order of Naked Tenders stands out as the best choice for lean protein. These grilled chicken tenders offer the highest protein content for the lowest calorie and fat count compared to other chicken options. A 3-piece order contains only 160 calories and 1 gram of fat, alongside a robust 37 grams of protein. This is a far cry from the hand-breaded version, which comes in significantly higher in all nutritional categories.
Traditional Wings (Plain)
For those who love the classic wing experience, a small order of plain Traditional Wings is a viable option. Without any sauce or dry rub, a 6-piece order is a high-protein choice with 53 grams of protein and zero carbohydrates. The sodium content is also notably low at just 160mg, making it a good choice for those watching their salt intake. The real nutritional impact comes from your sauce choice, so selecting a low-calorie dry seasoning like Desert Heat is crucial for keeping things light.
Grilled Chicken Buffalitos
The Grilled Chicken Buffalitos are a flavorful and more balanced option that includes vegetables. A serving contains 500 calories, 22g of fat, and 34g of protein. To make them even healthier, you can ask for the smoky adobo sauce, one of the lowest-calorie sauces available, and request extra pico de gallo. Ordering without the cheese or creamy toppings is another smart modification.
Southwestern Black Bean Burger
Vegetarian options can also be deceivingly high in calories. However, the patty of the Southwestern Black Bean Burger is a great base for a healthier meal. At just 200 calories per patty, you can build a more nutritious burger by holding the cheese, dressing, and opting for a lettuce wrap instead of the challah bun. This simple substitution dramatically reduces total calories and saturated fat.
Smart Modifications for Healthier Dining
- Swap Fried for Grilled: This simple switch is one of the most effective ways to reduce calories and fat in many menu items, including sandwiches and chicken options.
- Choose Dry Rubs over Sauces: Many signature sauces, like Parmesan Garlic and Honey BBQ, are loaded with calories, sugar, and sodium. Opt for dry seasonings like Desert Heat or Lemon Pepper for a significant nutritional upgrade.
- Order Sauce on the Side: For those who can't resist a wet sauce, asking for it on the side allows you to control the amount you use.
- Prioritize Veggies: Always pair your main course with the healthier side options. A side of carrots and celery adds nutrients and fiber without added fat. Steer clear of sides like cheese curds, fries, or mac and cheese.
- Mind Your Toppings: Additional toppings like extra cheese, bacon, and creamy dressings can quickly add hundreds of calories and grams of fat. Always be mindful of what you add to your meal.
Healthiest Menu Options vs. Indulgent Choices
| Item | Preparation | Calories | Fat | Protein | Sodium |
|---|---|---|---|---|---|
| 3-Piece Naked Tenders | Grilled | 160 | 1g | 37g | 1,140mg |
| 3-Piece Hand-Breaded Tenders | Fried | 490 | 24g | 35g | 1,490mg |
| 6-Piece Traditional Wings | Plain, no sauce | 430 | 24g | 53g | 160mg |
| 6-Piece Boneless Wings | Plain, no sauce | 360 | 19g | 29g | 1,260mg |
Note: Nutritional information is based on data available from Buffalo Wild Wings and may vary.
Conclusion
Eating healthily at Buffalo Wild Wings requires making intentional choices and leveraging smart substitutions. The key is to favor grilled proteins over fried and to be extremely cautious with sauces and fatty toppings. The Naked Tenders, a plain order of Traditional Wings, or a customized Southwestern Black Bean Burger offer solid foundations for a healthier meal. By focusing on customization and side selection, you can enjoy the restaurant's atmosphere and menu offerings while staying on track with your nutritional goals.
For more detailed nutritional information and guidance on navigating the menu, refer to the expert advice on Verywell Fit.
Practical Steps to a Healthier BWW Experience
- Prioritize Protein: Center your meal around a lean protein source like Naked Tenders or the Grilled Chicken Buffalitos.
- Go Sauceless or Use Dry Rubs: Minimize calories and sodium by choosing dry seasonings like Desert Heat for your wings or tenders.
- Opt for Grilled over Fried: A simple request to grill instead of fry can save you hundreds of calories and significant fat.
- Pair with Vegetables: Always include a side of carrots and celery to add nutrients and fiber to your meal.
- Control Your Condiments: Get dressings and sauces on the side to manage portion sizes and avoid unnecessary calories.
Final Takeaways
Making healthier choices at Buffalo Wild Wings is about balance and awareness. While the most indulgent menu items are high in fat and calories, options like the Naked Tenders or plain traditional wings provide a solid, high-protein alternative. Coupled with smart modifications like controlling sauces and choosing veggie sides, you can enjoy your visit without compromising your health goals. Remember that mindful ordering, rather than avoiding the restaurant entirely, is the path to success.
Additional Tips for a Healthier Visit
- Hydrate Smartly: Choose water or unsweetened iced tea over high-calorie sodas or sugary drinks.
- Practice Portion Control: Many entrees are large. Consider splitting an order with a friend or asking for a to-go box at the beginning of the meal.
Frequently Asked Questions
What is the lowest calorie option at Buffalo Wild Wings?
The Garden Side Salad (90 calories) and the 3-piece Naked Tenders (160 calories) are among the lowest-calorie options available on the menu.
How do I reduce sodium in my meal at BWW?
To reduce sodium, order traditional wings or naked tenders with no sauce or dry seasoning. Additionally, ask for dressings on the side and use them sparingly.
Are the boneless wings a healthy choice?
Plain boneless wings are lower in calories than their hand-breaded counterparts but are still higher in sodium compared to traditional wings due to their preparation. Naked tenders remain the healthier option.
Which sauces are best for a healthy meal?
Dry seasonings like Desert Heat add minimal calories and sodium. Most wet sauces are calorie and sodium-dense, so it's best to use them sparingly by ordering on the side.
What about the burgers at BWW?
The Southwestern Black Bean Burger patty is the healthiest base, especially when ordered without the extra cheese, dressing, or bun.
Are the salads at Buffalo Wild Wings a healthy choice?
Not always. Salads like the Chicken Caesar with dressing can be high in fat and calories. Ordering dressing on the side, skipping the croutons and garlic toast, and adding grilled chicken are recommended to make them healthier.
What are some healthy side dish alternatives at BWW?
Instead of fries or mac and cheese, opt for a side of carrots and celery to add vegetables and fiber to your meal.
Resources
Verywell Fit: Buffalo Wild Wings: Healthy Options & Nutrition Facts https://www.verywellfit.com/buffalo-wild-wings-nutrition-facts-healthy-menu-choices-for-every-diet-4767249
Buffalo Wild Wings: Sides, Dips & Extras https://www.buffalowildwings.com/menu/sides-extras/
Vocal.media: 7 Healthy Menu Choices and Nutrition Facts at Buffalo Wild Wings https://vocal.media/feast/7-healthy-menu-choices-and-nutrition-facts-at-buffalo-wild-wings
Buffalo Wild Wings Nutrition Information https://www.buffalowildwings.ae/nutrition_details/34
