Eating out can be challenging for those seeking nutritious options, but BJ’s Restaurant & Brewhouse offers several healthier choices. The restaurant’s menu includes items like salads, grilled proteins, and vegetable sides that can fit into a balanced diet while still being flavorful and satisfying.
When dining at BJ’s, patrons can focus on dishes with lean proteins, whole grains, and plenty of vegetables. Some lower-calorie options are available, allowing guests to enjoy a restaurant meal without derailing their health goals.
Reading nutritional information and being mindful of portion sizes can help diners make informed decisions. By selecting wisely from BJ’s diverse menu, customers can find meals that align with their dietary preferences and nutritional needs.
Understanding Healthy Eating at BJ’s Restaurant
BJ’s Restaurant offers options for health-conscious diners. Making informed choices requires knowledge of nutritional content and calorie counts.
The Concept of Diet and Calories
A balanced diet is key to maintaining health. Calories provide energy, but consuming too many can lead to weight gain. At BJ’s, many menu items are calorie-dense. The tri-tip nachos, for example, contain 2,120 calories – more than a day’s worth for many people.
Healthier choices include grilled chicken salads and vegetable-based dishes. These tend to be lower in calories while providing essential nutrients. Lean protein options are also available for those watching their calorie intake.
The Importance of Nutritional Information
BJ’s provides a nutritional guide for its menu items. This information is crucial for making informed decisions about meals. The guide lists calories, fat, protein, and other key nutrients for each dish.
Allergen information is also available, helping those with food sensitivities or allergies dine safely. BJ’s commitment to transparency extends to sourcing – they plan to transition to cage-free eggs by 2025.
Using the nutritional guide, diners can select meals that fit their dietary needs and goals. This might mean choosing lower-calorie options or dishes high in specific nutrients.
Healthy Menu Items Overview
BJ’s Restaurant & Brewhouse offers a variety of healthier options for diners watching their calorie, carb, or gluten intake, as well as vegetarian selections. The menu includes nutritious choices across different categories to accommodate various dietary needs and preferences.
Low-Calorie Options
BJ’s provides several dishes under 600 calories for those monitoring their calorie intake. The Enlightened Kale and Roasted Brussels Sprouts Salad contains only 440 calories and offers a nutrient-dense meal. Grilled chicken breast entrees, like the Lemon Thyme Chicken, typically range from 500-580 calories.
For a lighter appetizer, the Spinach and Artichoke Dip with vegetables instead of chips comes in at around 220 calories per serving. The Enlightened Cherry Chipotle Glazed Salmon, at 590 calories, provides a protein-rich option with omega-3 fatty acids.
BJ’s also offers calorie-conscious substitutions. Guests can opt for steamed vegetables or a house salad instead of fries to reduce calorie content in many entrees.
Low-Carb Choices
For diners following low-carb diets, BJ’s menu includes several suitable options. The Grilled Chicken Antipasto Salad, without croutons, provides a high-protein, low-carb meal with approximately 10g of carbs.
Protein-focused entrees like the New Orleans Jambalaya, when ordered without rice, offer a flavorful low-carb option. The Triple Chocolate Pizookie, while indulgent, can be shared to reduce individual carb intake.
BJ’s accommodates low-carb requests by allowing lettuce wraps instead of buns for burgers and sandwiches. This substitution can significantly reduce the carb content of these items.
Vegetarian Selections
BJ’s caters to vegetarian diners with a range of meatless options. The Vegetarian Lentil With Ancient Grains Soup provides a hearty, plant-based starter. The Enlightened Quinoa Bowls offer a protein-rich vegetarian entree, featuring roasted vegetables and sauces.
For pizza lovers, BJ’s Great White® Pizza can be ordered without bacon for a delicious vegetarian option. The Vegetarian Portobello Swiss Burger presents a satisfying alternative to meat-based burgers.
Side dishes like Turmeric-Roasted Cauliflower and Crispy Zucchini Strings add variety to vegetarian meals. BJ’s also offers plant-based protein substitutions for many dishes upon request.
Gluten-Free Varieties
BJ’s provides an extensive gluten-free menu to accommodate those with celiac disease or gluten sensitivity. The gluten-free pizzas, available in various toppings, use a cauliflower crust as a wheat-free alternative.
Several entrees, like the Enlightened Barbacoa Cauliflower Pita Tacos, are naturally gluten-free. The Atlantic Salmon can be prepared without gluten-containing ingredients and paired with gluten-free sides.
BJ’s offers gluten-free buns for burgers and sandwiches upon request. The Gluten-Free Chocolate Chip Pizookie provides a sweet treat for those avoiding gluten.
It’s important to note that while these items are prepared to be gluten-free, cross-contamination may occur in the kitchen. Diners with severe gluten allergies should inform their server.
Salads and Soups
BJ’s Restaurant offers a variety of salads and soups that can be part of a healthy meal. These options provide nutritious choices for those watching their calorie intake or seeking lighter fare.
Green Salads
BJ’s menu features several fresh salad options. The Mediterranean Chicken Salad combines grilled chicken breast with mixed greens, feta cheese, toasted almonds, and a light vinaigrette dressing. This salad provides a good balance of protein and vegetables.
For a lower-calorie option, the Garden Fresh Salad includes mixed greens, cucumbers, tomatoes, and croutons. Diners can customize this salad by adding grilled chicken or salmon for extra protein.
The Santa Fe Salad offers a Southwestern flair with romaine lettuce, black beans, corn, cilantro, avocado, and tortilla strips. This salad provides fiber and healthy fats from the beans and avocado.
Hearty Soups
BJ’s offers several hearty soup choices that can be satisfying on their own or paired with a salad. The Chicken Tortilla Soup is a popular option, featuring tender chicken, vegetables, and crispy tortilla strips in a flavorful broth.
For vegetarian diners, the Broccoli Cheddar Soup combines creamy cheese with fresh broccoli florets. While tasty, this soup may be higher in calories and sodium than some other options.
The Tuscan Tomato Bisque offers a comforting choice, blending vine-ripened tomatoes with herbs and a touch of cream. This soup can be a good option for those seeking a lower-calorie soup selection.
Main Course Options
BJ’s offers a variety of nutritious main course options for health-conscious diners. These dishes provide balanced meals with lean proteins, vegetables, and controlled portions.
Chicken Dishes
BJ’s menu features several chicken-based entrees that are lower in calories. The Lemon Thyme Chicken is a popular choice, prepared with a light herb sauce and served with roasted vegetables.
Grilled chicken breast is used in many dishes to keep fat content down. The Blackened Chicken Pasta combines lean protein with whole grain pasta for a more balanced meal.
For a zesty option, try the Fire-Roasted Barbacoa Chicken. It’s seasoned with chipotle peppers and served with black beans and rice.
Seafood Delights
Seafood lovers can enjoy nutritious options at BJ’s. The Cherry Chipotle Glazed Salmon is a flavorful dish with 580 calories. It’s served with roasted asparagus for added nutrients.
Grilled Mahi-Mahi is another light choice, often paired with seasonal vegetables. For a hearty yet healthy meal, the Blackened Tilapia offers lean protein with bold flavors.
BJ’s also offers a Simply Grilled Salmon option for those seeking a clean, no-frills seafood dish.
Vegetarian Plates
BJ’s caters to vegetarian diners with several meatless options. The Enlightened Mediterranean Chicken Pita Tacos can be ordered without chicken for a veggie-packed meal.
The Vegetarian Lentil and Ancient Grains Bowl is rich in fiber and plant-based protein. It features a mix of superfoods like quinoa, brown rice, and roasted vegetables.
For a lighter option, the Garden Fresh Salad can be customized with various toppings. Add avocado or nuts for healthy fats.
Balanced Pasta Servings
BJ’s offers pasta dishes that can fit into a balanced diet when portion-controlled. The Grilled Chicken Alfredo is served with a side of steamed broccoli to boost vegetable intake.
Whole grain pasta options are available upon request for added fiber. The Enlightened Spicy Peanut Chicken with Soba Noodles is a nutrient-dense choice at 930 calories.
For a vegetable-forward pasta dish, try the Jumbo Spaghetti and Meatballs with zucchini noodles as a lower-carb alternative.
Lighter Side Entrees
BJ’s offers several health-conscious menu options for diners looking to make smarter choices. These lighter entrees provide satisfying meals while keeping calories and portion sizes in check.
Enlightened Entrees
BJ’s Enlightened Entrees menu features dishes under 795 calories. The Lemon Thyme Chicken provides a flavorful option at just 580 calories. It comes with roasted vegetables and rice pilaf. The Mediterranean Chicken Pita Tacos offer a tasty choice at 680 calories. They include grilled chicken, cucumbers, tomatoes, and tzatziki sauce.
For seafood lovers, the Cherry Chipotle Glazed Salmon contains 590 calories. This dish is served with roasted asparagus and a fire-roasted red pepper couscous. The Enlightened Barbacoa Cauliflower Pita Tacos present a vegetarian option at 650 calories.
Healthier Option Substitutes
BJ’s allows diners to customize many menu items for a lighter meal. Guests can substitute a side salad or fresh vegetables for fries or chips. Choosing grilled chicken instead of fried reduces calorie and fat content significantly.
For burgers and sandwiches, whole wheat buns are available upon request. Diners can also opt for lettuce wraps in place of buns. When ordering pasta dishes, whole grain pasta can be substituted for regular pasta.
Guests can ask for dressings and sauces on the side to control portions. Choosing water, unsweetened tea, or diet soda instead of regular soft drinks helps reduce calorie intake as well.
Appetizers and Sides
BJ’s offers a range of lighter appetizers and sides that can be part of a balanced meal. These options provide flavorful alternatives to heavier menu items while still satisfying cravings.
Starter Items
BJ’s appetizer menu includes some healthier choices for those watching their calorie intake. The Ahi Poke is a standout option at 320 calories, providing a protein-rich start to the meal. This dish typically features fresh raw tuna cubes marinated in soy sauce and sesame oil.
For a veggie-forward appetizer, the honey sriracha brussels sprouts offer a flavorful twist on a nutritious vegetable. These crispy sprouts are tossed in a sweet and spicy sauce, balancing indulgence with nutritional value.
Avocado egg rolls are another popular choice. While not the lowest in calories, they do provide healthy fats from the avocado filling. Sharing this appetizer can be a good way to enjoy it in moderation.
Savory Side Dishes
BJ’s side dish options include several vegetable-based choices that can complement a main course. Steamed vegetables are often available as a simple, low-calorie side that adds nutrients and fiber to the meal.
A side salad with dressing on the side allows diners to control their calorie intake while still getting a serving of fresh vegetables. Opting for vinaigrette over creamy dressings can further reduce calories.
For those seeking a heartier option, BJ’s may offer roasted vegetables or grilled asparagus as sides. These choices provide more flavor than steamed vegetables while still keeping the calorie count relatively low.
Customizing Your Meal
BJ’s Restaurant offers flexible options for personalizing your dish. Diners can tailor meals to their preferences and dietary needs through customization choices.
Special Dietary Needs
BJ’s accommodates various dietary restrictions. Gluten-sensitive guests can opt for gluten-free pizza crusts and buns. The menu clearly marks gluten-free items.
For those with allergies, staff can provide detailed ingredient information. Vegetarian and vegan diners have several choices, including the Enlightened Quinoa Bowls and Mediterranean Chicken Pita Tacos without chicken.
Low-carb eaters can request lettuce wraps instead of buns or swap fries for a side salad. BJ’s also offers lighter options in their Enlightened Entrees section, featuring dishes under 795 calories.
Choosing the Right Toppings
Toppings can make or break a meal’s nutritional value. BJ’s allows customers to customize pizzas, burgers, and salads with a variety of toppings.
For pizzas, opt for vegetable toppings like mushrooms, bell peppers, and onions to boost fiber content. Choose lean proteins such as grilled chicken or shrimp over high-fat meats.
On salads, load up on colorful vegetables. Add nuts or seeds for healthy fats and protein. Be mindful of high-calorie dressings – request them on the side.
For burgers, consider avocado for heart-healthy fats. Skip high-calorie toppings like bacon or extra cheese to keep the meal lighter.
Portion Control
BJ’s serves generous portions, but diners can manage serving sizes. Consider sharing an entree with a friend or taking half home for later.
Appetizers can be ordered as meals. The Avocado Egg Rolls or Spinach and Artichoke Dip make satisfying lighter options when paired with a side salad.
For pizza lovers, BJ’s offers personal-sized pizzas. These provide built-in portion control while still allowing for customization.
When ordering pasta dishes, ask for a half portion. This reduces calories and carbohydrates while still providing a satisfying meal.
Desserts with a Healthier Twist
BJ’s offers dessert options that balance indulgence with more mindful ingredients. These treats allow diners to satisfy their sweet tooth while making smarter choices.
Sweet Treats
BJ’s dessert menu features lighter alternatives to traditional favorites. The Fresh Strawberry and Yogurt Parfait combines creamy Greek yogurt with fresh strawberries and crunchy granola. This dessert provides protein and fruit while keeping calories in check.
For chocolate lovers, the Mini Chocolate Chunk Pizookie offers a scaled-down version of BJ’s signature dessert. The smaller portion size helps control calorie intake without sacrificing flavor.
BJ’s also serves fruit-based desserts like the Fresh Berry and Apple Crisp. This warm dessert highlights seasonal fruits topped with a light oat crumble, offering natural sweetness and fiber.
The Iconic Pizookie
The Pizookie, BJ’s famous cookie-pizza hybrid, now comes in healthier varieties. The Enlightened Pizookie line features options made with alternative ingredients.
The Enlightened Chocolate Chip Pizookie uses a protein-rich cookie dough and sugar-free chocolate chips. It contains fewer calories and less sugar than the original version.
Another option is the Gluten-Free Chocolate Chip Pizookie, perfect for those with gluten sensitivities. It delivers the classic Pizookie experience without wheat-based ingredients.
For a fruity twist, the Enlightened Berry Burst Pizookie incorporates mixed berries into the cookie base. This variation adds antioxidants and natural sweetness to the dessert.
Conclusion
BJ’s Restaurant and Brewhouse offers several health-conscious options for diners seeking nutritious meals. The restaurant’s menu includes salads, grilled proteins, and vegetable-based dishes that can be part of a balanced diet.
Careful selection is key when dining at BJ’s. Opting for grilled items, lean proteins, and vegetable-rich dishes can help manage calorie intake. The Mediterranean Salad with grilled chicken stands out as a nutritious choice.
BJ’s provides customization options, allowing guests to modify dishes to align with their dietary preferences. Requesting dressings and sauces on the side gives diners more control over their meal’s nutritional content.
While BJ’s offers healthier selections, it’s important to be mindful of portion sizes. Some menu items contain high calorie counts, so reviewing nutritional information before ordering can be helpful.
By making informed choices and considering nutritional values, guests can enjoy tasty meals at BJ’s Restaurant and Brewhouse while maintaining their health goals.