Navigating the BJ's Brewhouse Menu for Health-Conscious Choices
Dining out at BJ's Brewhouse, known for its extensive menu and hearty portions, doesn't have to sabotage a healthy diet. The key is to look beyond the notoriously high-calorie items and focus on the 'EnLIGHTened Entrees' section, which features specially crafted dishes with lower calorie counts. Additionally, understanding how to modify standard menu items and being mindful of add-ons can make a significant difference. Lean proteins, fresh vegetables, and whole grains are your best friends here. By prioritizing these components, you can build a satisfying and healthy meal.
The Healthiest Menu Standouts
To identify the single healthiest thing to order, we need to consider several factors, including calories, fat, and protein content. Based on a comprehensive review of the menu and nutritional data, several options emerge as top contenders.
The Enlightened Fire-Roasted Barbacoa Chicken
One of the most consistently recommended healthy options is the Enlightened Fire-Roasted Barbacoa Chicken. This dish features barbacoa-spiced chicken, Peruvian quinoa, brown rice, black beans, feta cheese, cilantro, Greek yogurt crema, and fire-roasted salsa. At around 520 calories, it's a great example of a balanced meal.
- High Protein: The chicken and black beans provide a substantial amount of protein, which promotes fullness and helps build muscle.
- Complex Carbs: Peruvian quinoa and brown rice offer complex carbohydrates for sustained energy.
- Healthy Fats: While it contains some fat, it comes from healthier sources, and you can ask for less feta or crema to reduce it further.
- Vegetable-Rich: Loaded with various fresh ingredients, it contributes to your daily vegetable intake.
Enlightened Cherry Chipotle Glazed Salmon
Another excellent choice is the Enlightened Cherry Chipotle Glazed Salmon. With around 580 calories, this meal includes Atlantic salmon, roasted asparagus, and fire-roasted red pepper, tomato, and spinach couscous.
- Omega-3s: Salmon is a phenomenal source of heart-healthy omega-3 fatty acids.
- Lean Protein: A great protein source without excessive saturated fat.
- Veggie-Forward: The dish is rich in vegetables, like asparagus and spinach.
- Customizable: For a lower sugar option, ask for the glaze on the side or to be used sparingly.
Oven-Roasted Mahi-Mahi Tacos
For a lighter, fish-based option, the Oven-Roasted Mahi-Mahi Tacos are a fantastic choice. These are a healthier alternative to the fried version and come with black beans for added fiber.
- Low-Calorie Protein: Mahi-mahi is a lean protein source.
- Oven-Roasted: Opting for oven-roasted instead of fried significantly reduces fat and calorie content.
- Added Fiber: The side of black beans provides a good dose of fiber.
Modifying Other Menu Items for Better Health
Even if you don't stick to the explicit 'EnLIGHTened' menu, you can make smart modifications to many standard orders. Here's a quick guide:
- Choose Grilled Over Fried: This is the most crucial rule of thumb. Whether it's chicken, fish, or another protein, ask for it grilled or broiled instead of fried.
- Load Up on Veggies: Request extra vegetables or a side of steamed broccoli or sautéed green beans with your meal.
- Dressings and Sauces on the Side: Creamy dressings and sauces are often high in calories. Ask for them on the side to control how much you add.
- Split the Meal: Portion sizes at many restaurants are oversized. Consider splitting an entrée with a dining companion or boxing up half for a second meal.
Comparison Table: Healthy BJ's Brewhouse Options
| Item | Calories | Fat (g) | Protein (g) | Key Advantage |
|---|---|---|---|---|
| Enlightened Barbacoa Chicken Bowl | ~520 | ~15 | ~51 | High protein, balanced macros |
| Enlightened Cherry Chipotle Salmon | ~580 | ~26 | ~46 | Heart-healthy omega-3s |
| Oven-Roasted Mahi-Mahi Tacos | ~680 | ~33 | ~54 | Lower-calorie fish tacos |
| Strawberry Fields Salad (with chicken) | ~500 | ~26 | ~30 | Fresh fruit and lean protein |
| House Starter Salad (No Dressing) | ~80 | ~4 | ~5 | Lowest calorie base, customizable |
The Final Verdict: Finding Your Healthiest Order
Ultimately, what constitutes the "healthiest" choice can depend on your specific dietary needs, whether that means prioritizing low calories, high protein, or low sodium. For an all-around balanced meal with great protein and complex carbs, the Enlightened Fire-Roasted Barbacoa Chicken is a top contender. For those prioritizing heart-healthy fats, the Enlightened Cherry Chipotle Glazed Salmon is an excellent choice. However, the most versatile and lowest-calorie starting point is the House Starter Salad (with no dressing), which you can customize with a lean protein add-on and a light vinaigrette on the side. By approaching the menu with these strategies, you can enjoy a flavorful meal at BJ's Brewhouse without compromising your health goals. For official nutrition facts, always consult the downloadable guide on the BJ's website.
Conclusion
Choosing the healthiest thing to order at BJ's Brewhouse is achievable by focusing on the 'EnLIGHTened' menu, making smart substitutions, and controlling sauces and dressings. Options like the Barbacoa Chicken Bowl and Cherry Chipotle Salmon are designed to be balanced and flavorful. For ultimate control, a simple grilled protein added to a starter salad provides the most customizable, low-calorie foundation. With a little planning, your next trip to BJ's can be both delicious and nutritious, proving that you don't have to sacrifice your health goals when dining out.
