Navigating the Buffalo Wild Wings Menu for Healthier Choices
Eating healthy at a sports bar like Buffalo Wild Wings (BWW) can seem challenging, but it's not impossible. The key is to avoid high-fat, high-sodium fried items and focus on grilled options, fresh vegetables, and mindful portion control. With the right strategy, you can enjoy a satisfying meal without derailing your diet.
The Best Entrée Choices
1. Naked Chicken Tenders: The unbreaded, naked chicken tenders are one of the best choices for a high-protein, low-calorie main dish.
- A 3-piece serving contains around 160 calories, 1g fat, and an impressive 37g of protein.
- Toppings and Sauces: To keep it healthy, skip the high-calorie sauces and opt for a low-calorie dry seasoning like Desert Heat or Chipotle BBQ, which add minimal calories and fat. You can also ask for sauce on the side and use it sparingly.
2. Traditional Wings (Plain): For a more classic experience, plain traditional wings are a better option than boneless, which are breaded and fried.
- A small 6-piece order of plain traditional wings provides 430 calories, 24g fat, and 53g protein.
- Sauce Control: As with the tenders, the sauces and dressings are where the calories and sodium add up. Choose a dry rub for flavor without the guilt, or get a lower-calorie sauce like Spicy Garlic or Mild on the side.
3. Grilled Chicken Buffalitos: These chicken tacos offer a balanced mix of lean protein, carbs, and vegetables.
- At around 490 calories per serving, they are a lighter alternative to most wraps and burgers.
- Customization: Ask for no cheese and get the pico de gallo and smoky adobo sauce on the side to further control your intake.
Choosing the Right Sides
Many of BWW's sides are fried, but there are vegetable-based alternatives. Pairing a lean protein entrée with a healthy side can create a complete and nutritious meal.
- Carrots and Celery: This classic wing side is a simple, low-calorie choice that adds valuable vitamins and fiber.
- Side Salad: While some of the larger salads are loaded with calories, a simple side salad with a vinaigrette dressing on the side is a great way to add more vegetables.
- Veggie Slaw: The veggie slaw is another low-calorie, low-fat side that adds crunch and nutrients to your meal.
Understanding the Salads
Salads can be a healthy choice, but toppings and dressings are critical. A Buffalo Wild Wings salad can quickly become a high-calorie meal without modifications.
Comparison of Salad Options
| Feature | Grilled Chicken Salad (without dressing) | Chicken Caesar Salad (with dressing) | Chopped Cobb Salad (with dressing) |
|---|---|---|---|
| Calories | ~430 | ~780 | ~860 |
| Protein | ~39g | ~33g | ~40g |
| Fat | ~17g | ~59g | ~71g |
| Sodium | ~1170mg | ~2700mg | ~1970mg |
| Health Strategy | Excellent high-protein, low-fat base. Customize toppings and dressing. | High-fat and high-sodium due to dressing. Ask for vinaigrette on the side. | Highest fat and calorie option. Avoid or modify heavily. |
For the best results, start with a simple salad base and add a grilled chicken breast. Ask for dressing on the side and use it sparingly, or opt for a vinaigrette. Always hold the croutons and garlic toast to reduce carbs and sodium.
Conclusion: Your Game Plan for Healthier Eating at BWW
Making healthy choices at Buffalo Wild Wings is about strategizing and customization. Prioritize grilled, unbreaded proteins like the Naked Chicken Tenders or grilled chicken for salads and wraps. Manage the sauces and dressings by asking for them on the side or choosing a dry rub, and always remember to incorporate vegetables. By making these small adjustments, you can enjoy the restaurant experience while staying on track with your health goals. For more detailed nutrition information, always check the official BWW website.
