BJ’s Restaurant & Brewhouse offers a variety of menu options for health-conscious diners. While many dishes are high in calories, the restaurant provides nutritional information to help guests make informed choices. Several lower-calorie items are available across different menu categories, including appetizers, entrees, and desserts.
The restaurant’s commitment to transparency is evident through their published nutritional guides and allergen menus. These resources allow customers to easily identify options that align with their dietary needs and preferences. BJ’s also offers customization for many dishes, giving patrons the ability to modify ingredients and portion sizes.
Some healthier choices at BJ’s include salads, grilled chicken dishes, and vegetable-based sides. For those watching their calorie intake, it’s advisable to be mindful of portion sizes and to consider sharing larger entrees or appetizers. By utilizing the available nutritional information, diners can enjoy a meal at BJ’s while still maintaining a balanced approach to their diet.
Understanding Healthy Eating
Healthy eating involves making informed food choices that provide essential nutrients while maintaining balance and moderation. A nutritious diet supports overall health and well-being.
Nutrients Overview
Calories provide energy for bodily functions and activities. Carbohydrates are the body’s main fuel source, while proteins build and repair tissues. Fats are necessary for hormone production and nutrient absorption.
Vitamins and minerals support various physiological processes. Fiber aids digestion and promotes feelings of fullness. Water is crucial for hydration and numerous bodily functions.
Sodium helps maintain fluid balance, but excessive intake can raise blood pressure. Saturated fats should be limited as they may increase cholesterol levels.
Balance and Moderation
A balanced diet includes a variety of foods from all food groups. Fruits, vegetables, whole grains, lean proteins, and healthy fats form the foundation of nutritious eating.
Portion control is key to maintaining a healthy weight. Using smaller plates and being mindful of serving sizes can help prevent overeating.
Moderation allows for occasional treats without derailing health goals. The 80/20 rule suggests eating nutritious foods 80% of the time and enjoying less healthy options 20% of the time.
Reading nutrition labels helps make informed choices. Look for items low in added sugars, sodium, and saturated fats. Choose nutrient-dense foods that offer more vitamins and minerals per calorie.
BJ’s Healthier Menu Options
BJ’s Restaurant offers a variety of healthier options for guests seeking lighter fare. These choices include nutrient-rich entrees, fresh salads, hearty soups, and lighter appetizers that don’t compromise on flavor.
Enlightened Entrees
BJ’s Enlightened Entrees menu features dishes with lower calorie counts and balanced nutrition. The Lemon Thyme Chicken is a popular choice, served with roasted vegetables and rice. For seafood lovers, the Cherry Chipotle Glazed Salmon provides a protein-rich meal with a flavorful twist.
The Mediterranean Chicken Pita Tacos offer a lighter take on traditional tacos, filled with grilled chicken and fresh vegetables. Vegetarian diners can opt for the Enlightened Quinoa Bowls, packed with superfoods and plant-based protein.
These entrees typically range from 500 to 770 calories, making them suitable for those watching their calorie intake while dining out.
Salads and Soups
BJ’s salads and soups provide nutritious options for health-conscious diners. The Seared Ahi Salad stands out with its lean protein and mixed greens. The Strawberry Fields Salad offers a refreshing blend of fruits, nuts, and greens.
For a warming meal, the Chicken Tortilla Soup is a flavorful choice with lean protein. The Piranha Pale Ale Chili provides a hearty option with beans and vegetables.
These menu items are customizable, allowing guests to adjust ingredients or dressings to suit their dietary needs. Most salads can be ordered as half portions for a lighter meal.
Low-Calorie Appetizers
BJ’s offers several lighter appetizer options for those seeking healthier choices. The Honey Sriracha Brussels Sprouts provide a nutrient-rich start to the meal with a spicy-sweet flavor profile.
The Ahi Poke is a protein-packed option featuring sushi-grade tuna. For a vegetarian choice, the Roasted Portobello and Asparagus starter offers a savory, low-calorie dish.
These appetizers typically contain fewer calories than traditional fried options. They can be shared or enjoyed as a light meal. Portion control is key when selecting appetizers as part of a balanced dining experience.
Special Dietary Needs
BJ’s Restaurant & Brewhouse caters to various dietary requirements, offering options for those with specific needs or preferences. The menu includes selections that accommodate gluten-free, vegetarian, and health-conscious diners.
Gluten-Free Selections
BJ’s provides a range of gluten-free options for those with celiac disease or gluten sensitivity. The restaurant offers a dedicated gluten-free menu, ensuring safe choices for diners.
Gluten-free pizzas are available with a cauliflower crust, allowing customers to enjoy this popular dish without worry. Entrees like grilled chicken and salmon can be prepared gluten-free upon request.
BJ’s also offers gluten-free appetizers and sides, such as their famous Pizookie dessert made with a gluten-free cookie base. Customers can ask servers for detailed ingredient information to make informed choices.
Vegetarian Delights
Vegetarian diners have several tasty options at BJ’s. The menu features plant-based alternatives that cater to those avoiding meat and fish.
The Enlightened Quinoa Bowls provide a nutritious vegetarian meal, packed with protein and fiber. Vegetable-based appetizers like avocado egg rolls and spinach and artichoke dip offer flavorful meat-free choices.
BJ’s also serves veggie burgers, allowing vegetarians to enjoy a classic restaurant favorite. Salads can be customized with vegetarian toppings, and many pasta dishes can be prepared without meat upon request.
Healthy Substitutes
BJ’s offers various ways to make meals healthier through substitutions and modifications. Diners can opt for lighter dressings or have them served on the side to control calorie intake.
Grilled options replace fried items for a healthier twist on popular dishes. Whole grain buns can be substituted for regular ones in burger orders.
For those watching their carb intake, BJ’s allows vegetable substitutions for sides like fries or mashed potatoes. Soba noodles, made from buckwheat, are available as a nutritious alternative in some dishes.
Detailed Nutritional Breakdown
BJ’s Restaurant & Brewhouse provides comprehensive nutritional information for their menu items. This breakdown allows diners to make informed choices about their meals.
Counting Calories
BJ’s offers a range of options for calorie-conscious diners. Some lighter choices include a single scoop of ice cream at around 700 calories. The Ahi Poke appetizer contains 500 calories, making it a relatively lower-calorie option.
For those seeking heartier meals, the Cherry Chipotle Glazed Salmon provides 580 calories. The Fresh Atlantic Salmon with Broccoli contains 960 calories, offering a balanced protein and vegetable combination.
Macros and Micros
BJ’s menu items vary widely in their macronutrient profiles. The Ahi Poke contains 20g of fat, 44g of carbohydrates, and 34g of protein. The Fresh Atlantic Salmon with Broccoli offers 62g of fat, 49g of carbs, and 48g of protein.
Sodium content differs significantly across menu items. The Cherry Chipotle Glazed Salmon contains 889mg of sodium, while the Fish ‘N’ Chips has 4,335mg. Carbohydrate levels range from 40g in the Cherry Chipotle Glazed Salmon to 141g in the Fish ‘N’ Chips. Protein content varies from 34g in the Ahi Poke to 57g in the Fish ‘N’ Chips.
Lighter Versions of Favorites
BJ’s Restaurant offers healthier alternatives to their popular menu items. These options maintain the flavors customers love while reducing calories and fat content.
Artisan Pizzas
BJ’s thin-crust artisan pizzas provide a lighter option compared to their deep dish counterparts. The Margherita Fresca pizza features fresh mozzarella, basil, and Roma tomatoes on a crispy crust. At around 200 calories per slice, it’s a satisfying choice for pizza lovers watching their intake.
For a protein-packed option, the BBQ Chicken Thin-Crust Pizza combines tangy barbecue sauce with grilled chicken breast, red onions, and cilantro. This pizza clocks in at approximately 230 calories per slice.
Vegetarians can enjoy the Vegetarian Thin-Crust Pizza, loaded with mushrooms, green bell peppers, black olives, and Roma tomatoes. It offers a flavorful experience for about 180 calories per slice.
Signature Burgers
BJ’s offers lighter versions of their signature burgers without compromising taste. The Turkey Burger features a lean turkey patty on a toasted bun with lettuce, tomatoes, and red onions. It contains roughly 730 calories, significantly less than the Classic Cheeseburger.
For a unique twist, try the Portobello Swiss Burger. A grilled portobello mushroom cap replaces the beef patty, topped with Swiss cheese and garlic aioli. This vegetarian option comes in at around 650 calories.
The Bison Burger provides a leaner alternative to beef. Made with 100% grass-fed, free-range bison, it’s served with chipotle mayonnaise and fresh toppings. This burger contains approximately 690 calories.
Decadent Desserts
BJ’s famous Pizookie gets a lighter makeover with their Enlightened options. The Enlightened Chocolate Chip Pizookie uses a sugar substitute and protein-rich ingredients. It delivers the classic warm cookie taste for about 390 calories.
For fruit lovers, the Enlightened Peanut Butter Pizookie features a peanut butter cookie topped with strawberry puree. This treat contains roughly 360 calories and provides a good source of protein.
The Enlightened Salted Caramel Pizookie offers a sweet and salty combination. Made with almond flour and topped with vanilla bean ice cream, it satisfies cravings for approximately 410 calories.
Alcohol and Beverages
BJ’s offers a variety of alcoholic and non-alcoholic drink options for patrons looking to complement their meals. The restaurant provides both health-conscious and indulgent beverage choices to suit different preferences.
Health-Conscious Beer Selections
BJ’s Brewhouse takes pride in its craft beer offerings, including lighter options for the calorie-conscious. Their Piranha Pale Ale is a popular choice, balancing flavor with a lower calorie count compared to heavier brews. The restaurant provides nutritional information for their beers, allowing customers to make informed decisions.
BJ’s also offers light beer varieties and seasonal brews that cater to those seeking healthier alternatives. These options typically have fewer calories and carbohydrates than traditional beers. Patrons can ask servers for recommendations on lower-alcohol content beers that still deliver on taste.
Refreshing Drinks
For non-alcoholic options, BJ’s features a selection of refreshing beverages that can be enjoyed guilt-free. The restaurant offers unsweetened iced tea, sparkling water, and diet sodas for those watching their calorie intake.
BJ’s also provides handcrafted lemonades and flavored iced teas that can be customized with sugar-free syrups upon request. These drinks offer a tasty alternative to alcoholic beverages while keeping calorie counts in check.
For a more indulgent treat, BJ’s serves smoothies that can be made with fresh fruits and low-fat yogurt, providing a balance of flavor and nutrition.
Meals Under a Calorie Limit
BJ’s Restaurant & Brewhouse offers several options for diners looking to control their calorie intake. These meals provide satisfying portions while staying within specific calorie limits.
700 Calorie Meals
BJ’s menu features dishes under 700 calories that don’t compromise on flavor. The Oven-Roasted Mahi Mahi Tacos are a popular choice, offering a lean protein source with fresh toppings. These tacos provide a balanced meal with approximately 680 calories.
Another option is the Enlightened Mediterranean Chicken Pita Tacos. This dish combines grilled chicken, vegetables, and Mediterranean flavors in a light pita wrap. It contains around 690 calories, making it a filling yet calorie-conscious choice.
For those seeking variety, BJ’s offers a selection of salads under 700 calories. These include options like the Asian Chopped Salad, which provides a mix of textures and flavors while keeping the calorie count in check.
1000 Calorie Meals
Diners with a higher calorie allowance can explore more substantial options. The Cherry Chipotle Glazed Salmon is a flavorful entrée that falls under 1000 calories. This dish combines a protein-rich salmon fillet with a sweet and spicy glaze.
BJ’s also offers hearty pasta dishes within this calorie range. The Grilled Chicken Alfredo provides a classic comfort food experience while staying under the 1000-calorie mark.
For those craving a burger, BJ’s Enlightened Turkey Burger is a leaner alternative to traditional beef burgers. It comes with a side salad instead of fries to keep the total meal under 1000 calories.
Avoiding High Sodium Options
Watching sodium intake is crucial when dining at BJ’s Restaurant & Brewhouse. Many menu items contain high levels of sodium, which can be detrimental to health.
The Spinach and Artichoke Dip is one appetizer to approach with caution. It packs over 1,700 milligrams of sodium, nearly reaching the recommended daily limit in a single dish.
Boneless Wings, especially the Nashville Hot variety, are another high-sodium choice. These popular appetizers often contain excessive salt in both the breading and sauce.
Mozzarella Sticks, while tempting, are typically high in sodium due to the breading and marinara dipping sauce. Opting for a side salad with dressing on the side can be a smarter choice.
To reduce sodium intake, consider these strategies:
- Ask for sauces and dressings on the side
- Choose grilled items over fried
- Request no added salt during cooking
- Opt for vegetable-based sides instead of fries
By making informed choices and customizing orders, diners can enjoy a meal at BJ’s while keeping sodium levels in check.
Fresh Seafood Choices
BJ’s offers several nutritious seafood options for health-conscious diners. The menu features sustainably sourced fish and shellfish prepared in various ways.
One standout item is the Oven-Roasted Mahi Mahi Tacos. These tacos combine flaky mahi mahi with fresh toppings for a light yet satisfying meal. The fish is oven-roasted rather than fried, reducing excess calories and fat.
Cherry Chipotle Glazed Salmon provides another flavorful and nutritious choice. Salmon is rich in omega-3 fatty acids and protein. The sweet and spicy glaze adds depth without overwhelming the fish’s natural taste.
For those seeking simplicity, grilled fish options like halibut or cod are available. These lean proteins can be paired with steamed vegetables for a well-balanced plate.
BJ’s also offers salads topped with seared ahi tuna. The Enlightened Seared Ahi Salad combines high-quality tuna with mixed greens, vegetables, and avocado. It provides 30 grams of protein and 8 grams of fiber.
When ordering seafood at BJ’s, diners can opt for preparation methods like grilling, roasting, or searing to keep meals lighter. Requesting sauces and dressings on the side allows for better portion control.
Savory and Lean Proteins
BJ’s Restaurant offers several savory and lean protein options for health-conscious diners. Grilled chicken dishes provide a reliable low-fat choice packed with essential nutrients.
For those seeking red meat, the Classic Rib-Eye can be a flavorful option when consumed in moderation. Request it prepared with minimal added fats and pair it with steamed vegetables for a balanced meal.
The Double Bone-In Pork Chop delivers a protein-rich entree. Opt for healthier preparation methods like grilling or roasting to keep the fat content in check.
Chicken Wings, while popular, are typically higher in calories and fat due to frying and sauces. For a leaner alternative, inquire about grilled wings or remove the skin before eating.
When selecting proteins at BJ’s, consider:
- Grilled or roasted preparations
- Lean cuts of meat
- Portion control
- Adding vegetables as sides
- Avoiding heavy sauces or gravies
By making informed choices, diners can enjoy flavorful proteins while adhering to their nutritional goals at BJ’s Restaurant.
Salad Selections
BJ’s Restaurant & Brewhouse offers several healthy salad options for diners seeking nutritious meals. The Strawberry Fields Salad with Chicken stands out as a flavorful and lighter choice on the menu.
For those looking for a classic option, the Wedge Salad provides a crisp and refreshing experience. This salad typically features iceberg lettuce, blue cheese crumbles, bacon bits, and tomatoes.
The House Salad serves as a versatile side dish or starter. It often includes mixed greens, tomatoes, cucumbers, and croutons, allowing diners to customize with their preferred dressing.
BJ’s Asian Chopped Salad offers an international flair. This dish combines fresh vegetables, mandarin oranges, and crispy wonton strips for a satisfying texture and taste profile.
Dressing selections play a crucial role in the overall healthiness of salads. BJ’s provides various options, including:
- Balsamic vinaigrette
- Ranch
- Blue cheese
- Honey mustard
- Light Italian
Customers can request dressings on the side to control portions and reduce calorie intake. This simple step allows diners to enjoy their salads while maintaining nutritional awareness.