Navigating the Buffalo Wild Wings Menu for Healthier Choices
Buffalo Wild Wings is a popular destination known for its fried wings and indulgent bar food, making a healthy meal seem impossible at first glance. However, by understanding the menu and making smart modifications, you can find satisfying and nutritious options. The key is to prioritize protein, manage portion sizes, and opt for dry seasonings or low-calorie sauces over heavy, creamy alternatives. Grilled chicken and vegetable sides are your allies, while battered and fried items are best avoided.
The Healthiest Protein Contenders
When choosing your main course, the preparation of the protein is the most important factor. Baked or grilled chicken will always be a better choice than breaded and fried chicken. Your top choices are:
- Naked Tenders: The 3-piece order of naked chicken tenders is one of the most nutrient-dense items on the menu. They are unbreaded, low in fat and calories, and surprisingly high in protein. You can ask for them with a dry rub or a side of a low-calorie sauce to control your intake.
- Traditional Wings (with no sauce): A small order of traditional (bone-in) wings with no sauce or seasoning is actually a very low-carb, high-protein choice. However, the sodium can be high, even without sauce, so it is important to check the nutritional information. Opting for a smaller portion is a good way to enjoy the wings with fewer calories.
- Grilled Chicken Buffalitos: These chicken tacos, which feature pulled chicken and fresh pico de gallo, are a popular and more balanced meal option. While still high in sodium, they offer a mix of protein and vegetables. To reduce fat and calories, consider ordering without cheese and asking for the sauce on the side.
Healthier Sauce and Seasoning Selections
One of the easiest ways to save hundreds of calories and grams of sugar at Buffalo Wild Wings is by choosing your wing dressing wisely. Dry seasonings are generally a much healthier choice than traditional sauces.
Best Sauce and Rub Options
- Dry Seasonings: The Lemon Pepper and Desert Heat dry rubs are excellent choices, adding minimal calories and fat to your meal.
- Low-Carb Sauces: If you prefer a wet sauce, options like Mild, Medium, Hot, and Wild contain fewer calories and carbs than the sugary BBQ or teriyaki options. Get it on the side to control how much you use.
- Avoid: Sweet BBQ, Honey BBQ, Asian Zing, and Teriyaki sauces are loaded with sugar and calories.
The Best Side Dishes
Your choice of side can significantly impact the healthiness of your meal. Steer clear of fried sides and instead go for vegetable-based options.
- Carrots and Celery: This is arguably the most nutritious side available and a classic accompaniment to wings. These fresh veggies are low in calories and add valuable fiber to your meal.
- Garden Side Salad: A simple garden salad is another great option, but be mindful of the dressing. Ordering dressing on the side allows you to control the amount. Ask for a light vinaigrette or use your own lemon juice and vinegar.
- Chile-Lime Slaw: This side offers a low-calorie vegetable mix, making it a flavorful and healthier alternative to fried sides.
Comparison of Healthy vs. Indulgent Options
To highlight the difference that smart choices can make, here is a comparison of some common orders based on nutritional information.
| Item | Calories | Fat (g) | Sodium (mg) | Notes |
|---|---|---|---|---|
| Healthy Choice: 3 Naked Tenders | 160 | 1 | 1,140 | High protein, very low fat, no breading. |
| Indulgent Choice: 3 Hand-Breaded Tenders | 490 | 24 | 1,490 | Significantly higher in calories and fat due to breading and frying. |
| Healthy Choice: 6 Traditional Wings (plain) | 430 | 24 | 160 | Lower in sodium than sauced versions, high in protein. |
| Indulgent Choice: 6 Boneless Wings with Asian Zing | ~450+ | ~24+ | ~1,500+ | Sauce adds significant calories, fat, and sugar. |
| Healthy Choice: Carrots and Celery | 130 | 0 | 340 | Excellent low-calorie, low-fat side option. |
| Indulgent Choice: Cheddar Cheese Curds | 920 | 78 | 2,080 | Extremely high in calories, fat, and sodium. |
Ordering for a Healthier Experience
Even with healthier options selected, how you order can make a big difference. Follow these tips for a better nutritional outcome:
- Request Sauces on the Side: This is the easiest way to control your calorie and sodium intake from dressings and sauces. Many popular sauces are high in sugar and fat, and you can simply dip sparingly.
- Stick to Small Portions: Buffalo Wild Wings is known for large portions. Opting for a small order of wings or tenders can help you stay within your nutritional goals.
- Choose Grilled over Fried: Whenever possible, choose grilled chicken. Even a menu item like a chicken sandwich can be made healthier if you can substitute the breaded patty with a grilled breast and remove high-fat toppings.
- Drink Water: Avoid sugary sodas, sweetened teas, and high-calorie alcoholic beverages. Plain water or unsweetened iced tea are the best choices for hydration.
Conclusion: Making Smart Choices at BWW
While Buffalo Wild Wings is not a health food restaurant, it is possible to make healthier choices that align with your dietary goals. The best strategy involves opting for unbreaded chicken like the Naked Tenders or plain traditional wings, using low-calorie dry rubs or sauces sparingly, and filling up on vegetable sides like carrots and celery. By focusing on preparation methods and portion sizes, you can enjoy a flavorful meal without completely derailing your nutritional efforts. For more detailed nutritional information, you can always check the company's official website. A little bit of planning goes a long way toward eating healthier at your favorite wing joint.
Visit Verywell Fit for a detailed nutritional breakdown of the BWW menu.
