BJ’s Brewhouse offers a variety of healthier options for diners looking to make mindful choices. The restaurant’s menu includes salads, entrees, appetizers, and sides that cater to different dietary needs and preferences.
While many menu items at BJ’s are high in calories, there are several lighter choices available that can fit into a balanced diet. For example, the Enlightened Entrees section features dishes with reduced calorie counts and nutritious ingredients. Salads can also be a good option, especially when paired with lean proteins like grilled chicken or salmon.
When dining at BJ’s Brewhouse, guests can opt for grilled items instead of fried, choose vegetable-based sides, and be mindful of portion sizes. The restaurant provides nutritional information for its menu items, making it easier for customers to make informed decisions about their meals.
Assessing Nutritional Information
Understanding the nutritional content of menu items at BJ’s Brewhouse is crucial for making informed, health-conscious choices. Key factors to consider include calories, carbohydrates, sodium, and saturated fat levels.
Calories
BJ’s Brewhouse offers a wide range of dishes with varying calorie counts. Some menu items can be quite high in calories. The tri-tip nachos, for example, contain 2,120 calories – more than the recommended daily intake for many adults.
Lower-calorie options are available. The BJ’s Brewhouse Protein Bowl (Vegetarian) contains 480 calories, making it a more suitable choice for those watching their calorie intake.
When selecting meals, aim for options under 600-800 calories to maintain a balanced diet.
Carbs
Carbohydrate content varies significantly across BJ’s menu. Some dishes are carb-heavy, while others offer lower-carb alternatives.
The Fish ‘N’ Chips contains 141g of carbohydrates, which is relatively high. In contrast, the Brewhouse Protein Bowl with Blackened Chicken has 60g of carbs.
For those monitoring carbohydrate intake, consider:
- Grilled protein options
- Salads with light dressings
- Vegetable-based sides
Aim for meals with 45-60g of carbs or less if following a moderate-carb diet.
Sodium
Sodium levels in BJ’s menu items can be quite high. The Fish ‘N’ Chips contains 4,335mg of sodium, which exceeds the recommended daily limit of 2,300mg.
Lower sodium options are available:
- BJ’s Brewhouse Protein Bowl (Vegetarian): 2,036mg
- Grilled Chicken Brewhouse Bowl: 2,901mg
While still high, these options provide a significant reduction in sodium compared to some other menu items.
To reduce sodium intake:
- Ask for dressings and sauces on the side
- Choose grilled items over fried
- Request no added salt during preparation
Saturated Fat
Saturated fat content varies across BJ’s menu. The Fish ‘N’ Chips contains 5g of saturated fat, while the Brewhouse Protein Bowl with Blackened Chicken has 4g.
The American Heart Association recommends limiting saturated fat intake to 13g per day for a 2,000-calorie diet. Many BJ’s menu items fall within this range, but some exceed it.
To minimize saturated fat intake:
- Choose lean proteins like grilled chicken or fish
- Opt for vegetable-based sides
- Limit creamy sauces and dressings
By carefully assessing these nutritional factors, diners can make healthier choices at BJ’s Brewhouse while still enjoying their meal.
Salad Selections at BJ’s Brewhouse
BJ’s Brewhouse offers a variety of salad options to cater to health-conscious diners. These salads combine fresh ingredients with flavorful dressings to create satisfying meals.
House Salad and Dressings
The House Salad at BJ’s Brewhouse provides a classic base for a light meal or appetizer. It typically includes mixed greens, cucumbers, tomatoes, and croutons. Diners can customize their salad with a choice of dressings.
BJ’s offers several dressing options:
- Balsamic Vinaigrette
- BBQ Ranch
- Bleu Cheese
- Caesar
- Honey Mustard
- Italian
- Ranch
- Santa Fe
- Thousand Island
For those watching their calorie intake, vinaigrettes and light dressings are often lower in calories compared to creamy options.
Strawberry Fields Salad
The Strawberry Fields Salad combines sweet and savory flavors. It features fresh strawberries, candied pecans, and feta cheese atop a bed of mixed greens. The salad is usually dressed with a tangy vinaigrette.
This option provides a good balance of nutrients, including vitamins from the greens and berries, protein from the cheese, and healthy fats from the nuts. The sweetness of the strawberries and pecans adds flavor without relying heavily on high-calorie dressings.
Seared Ahi Salad
BJ’s Seared Ahi Salad caters to seafood lovers seeking a protein-rich option. The salad features seared ahi tuna slices served over mixed greens. It often includes cucumber, tomato, and wonton strips for added crunch.
This salad is typically dressed with a light Asian-inspired vinaigrette. The ahi tuna provides a lean protein source rich in omega-3 fatty acids. The mix of vegetables ensures a variety of vitamins and minerals.
Asian Chopped Salad
The Asian Chopped Salad offers a fusion of flavors and textures. It usually includes chopped lettuce, cabbage, carrots, and edamame. Crispy wonton strips and mandarin oranges add crunch and sweetness.
A sesame-soy dressing complements the Asian-inspired ingredients. This salad provides a good mix of vegetables for fiber and vitamins. The edamame adds plant-based protein, making it a satisfying vegetarian option.
Wedge Salad
BJ’s Wedge Salad is a classic steakhouse-style option. It features a crisp wedge of iceberg lettuce topped with bleu cheese crumbles, bacon bits, and diced tomatoes. The salad is typically drizzled with bleu cheese dressing.
While rich in flavor, this salad can be higher in calories and fat due to the bacon and cheese. Diners can request dressing on the side to control portions. The iceberg lettuce provides a refreshing crunch but offers less nutritional value compared to darker greens.
Fresh Mozzarella and Tomato Salad
The Fresh Mozzarella and Tomato Salad offers a simple yet flavorful option. It features slices of fresh mozzarella paired with ripe tomatoes. The salad is usually dressed with extra virgin olive oil and balsamic vinegar.
Fresh basil leaves add an aromatic touch. This salad provides a good source of calcium from the mozzarella and vitamins from the tomatoes. The olive oil offers healthy fats, while the balsamic vinegar adds flavor with minimal calories.
Enlightened Entrees and Appetizers
BJ’s Brewhouse offers a range of lighter options on their EnLIGHTened menu, featuring nutritious ingredients and flavorful dishes. These choices provide tasty alternatives for health-conscious diners.
Enlightened Mediterranean Chicken Pita Tacos
These tacos combine grilled chicken with Mediterranean flavors. The dish includes seasoned chicken breast, cucumber, tomatoes, and red onions. A tzatziki sauce adds tangy creaminess.
The pita bread serves as a lighter alternative to traditional taco shells. Fresh herbs like parsley and mint enhance the Mediterranean profile. A side of mixed greens complements the tacos.
This option provides a balance of protein and vegetables. The portion size is moderate, making it a satisfying yet lighter meal choice.
Oven-Roasted Mahi Mahi Tacos
Mahi mahi, a lean fish, stars in these flavorful tacos. The fish is oven-roasted to preserve moisture and reduce added fats. Cabbage slaw adds crunch and freshness to the tacos.
Avocado provides healthy fats and creamy texture. A house-made salsa brings a zesty kick. Corn tortillas keep the tacos gluten-free.
These tacos offer a good source of protein and omega-3 fatty acids. The combination of fish and vegetables creates a nutritious, filling meal.
Honey Sriracha Brussels Sprouts
This appetizer transforms brussels sprouts into a craveable dish. The sprouts are roasted until crispy and caramelized. A honey sriracha glaze adds sweet heat.
Sesame seeds sprinkled on top provide extra crunch and nutty flavor. The dish balances sweet, spicy, and savory elements.
Brussels sprouts offer fiber, vitamins, and antioxidants. This preparation method makes them appealing even to vegetable skeptics. It’s a lighter appetizer option compared to fried starters.
Ahi Poke
Ahi poke showcases fresh, sushi-grade tuna. The raw fish is cubed and marinated in soy sauce and sesame oil. Avocado adds creaminess and healthy fats to the dish.
Crisp wonton chips provide contrast in texture. Green onions and sesame seeds garnish the poke. A wasabi aioli offers an optional spicy kick.
This appetizer is high in protein and omega-3 fatty acids. It’s a light yet satisfying option. The dish introduces Hawaiian-inspired flavors to the menu.
Cherry Chipotle Glazed Salmon
This entree features a generous portion of grilled salmon. A cherry chipotle glaze adds sweetness and smoky heat. The glaze caramelizes on the fish, creating a flavorful crust.
Roasted asparagus and quinoa pilaf accompany the salmon. These sides add fiber and nutrients to the meal. The quinoa provides additional protein and complex carbohydrates.
Salmon is rich in omega-3 fatty acids and vitamin D. This dish offers a balance of protein, healthy fats, and vegetables. It’s a flavorful option for those seeking a nutritious entree.
Exploring Protein Options
BJ’s Brewhouse offers a variety of protein-rich options for health-conscious diners. These choices provide essential nutrients while catering to different taste preferences and dietary needs.
Grilled Chicken
Grilled chicken is a lean protein option at BJ’s Brewhouse. It’s low in fat and calories, making it an excellent choice for those watching their weight. The chicken is seasoned and grilled to perfection, ensuring a juicy and flavorful meal.
BJ’s offers grilled chicken in various dishes, including salads and entrées. The Enlightened Grilled Chicken Entree is a popular choice, featuring a generous portion of grilled chicken breast served with seasonal vegetables and rice pilaf.
For those seeking a lower-carb option, the Enlightened Blackened Chicken Zucchini Noodle Bowl substitutes traditional pasta with zucchini noodles, topped with grilled chicken and a light lemon sauce.
Blackened Seafood Varieties
BJ’s Brewhouse features blackened seafood options that are both flavorful and nutritious. Blackened salmon and shrimp are standout choices for those looking to incorporate omega-3 fatty acids into their diet.
The Enlightened Blackened Salmon is a protein-packed dish, typically served with roasted vegetables and rice pilaf. It’s seasoned with a blend of spices that add flavor without excessive calories.
Blackened shrimp is another tasty option, often featured in salads or as a protein add-on to various dishes. The spicy seasoning adds depth to the seafood without compromising its nutritional value.
Classic Cheeseburger
While not the lowest-calorie option, BJ’s Classic Cheeseburger can be part of a balanced diet when enjoyed in moderation. The burger features a beef patty topped with cheese, lettuce, tomato, and pickles on a bun.
For a healthier twist, diners can opt for a turkey burger or request a lettuce wrap instead of a bun. These modifications can significantly reduce the calorie and carbohydrate content of the meal.
Adding vegetables as toppings can increase the nutrient density of the burger. BJ’s also offers a side salad as an alternative to fries, further improving the nutritional profile of the meal.
Double Bone-In Pork Chop
The Double Bone-In Pork Chop is a protein-rich option for those with heartier appetites. Pork is a good source of essential nutrients like vitamin B6, niacin, and phosphorus.
This dish is typically served with mashed potatoes and seasonal vegetables. To make it a more balanced meal, diners can request extra vegetables in place of some of the starchier sides.
While higher in calories than some other protein options, the pork chop can be part of a healthy diet when portion sizes are controlled. Sharing the dish or saving half for later are good strategies for managing calorie intake.
Vegetarian and Vegan Choices
BJ’s Brewhouse offers several tasty plant-based options for those following vegetarian or vegan diets. These dishes showcase fresh vegetables and flavorful ingredients while accommodating dietary preferences.
Housemade Guacamole and Chips
BJ’s housemade guacamole is a popular vegetarian and vegan-friendly appetizer. The guacamole is made fresh daily using ripe avocados, cilantro, lime juice, and a blend of spices. It’s served with a side of crispy tortilla chips.
The chips are cooked in-house but may share a fryer with other menu items. Vegans should check with their server about the frying process. This appetizer is perfect for sharing and provides a good source of healthy fats from the avocados.
Garlic-Roasted Vegetables
BJ’s offers a delicious side dish of garlic-roasted vegetables. This vegan option features a medley of seasonal vegetables such as broccoli, carrots, and zucchini. The vegetables are tossed in olive oil and roasted with garlic for added flavor.
This dish provides a nutrient-rich addition to any meal. It’s low in calories and high in fiber, making it a healthy choice for those watching their intake. The roasting process brings out the natural sweetness of the vegetables.
Avocado and Asparagus Menu Items
BJ’s incorporates avocado and asparagus into several menu items. The House Salad can be customized with avocado slices for added creaminess and healthy fats. Vegans should request no cheese or croutons.
Asparagus is featured in some seasonal specials and can often be added as a side to main dishes. It’s a nutrient-dense vegetable high in folate and vitamins A, C, and K.
For a heartier option, BJ’s offers an Italiano Vegetable Penne that can be made vegan by omitting cheese. This pasta dish includes asparagus, mushrooms, and tomatoes in a light garlic sauce.
Side Dishes and Accompaniments
BJ’s Brewhouse offers a selection of side dishes that can complement main courses while providing nutritional value. These options include both traditional favorites and healthier alternatives for those seeking more balanced choices.
Sweet Potato Fries
Sweet potato fries at BJ’s Brewhouse offer a flavorful alternative to regular fries. They contain more fiber and vitamins than their white potato counterparts. A serving provides beta-carotene, which the body converts to vitamin A.
Sweet potato fries are typically lower in calories than regular fries. However, they are still fried, so portion control is important for those watching their calorie intake. BJ’s may offer the option to have them baked instead of fried for a lighter version.
These fries pair well with many of BJ’s main dishes and can be a tasty way to add some variety to a meal.
Rice Pilaf
Rice pilaf is a versatile side dish available at BJ’s Brewhouse. It’s made with long-grain rice cooked in broth and often includes vegetables or herbs for added flavor and nutrition.
This side dish is typically lower in fat compared to fried options. It provides complex carbohydrates for energy. Rice pilaf can be a good choice for those looking for a lighter accompaniment to their meal.
BJ’s may offer variations of rice pilaf, possibly including brown rice for added fiber and nutrients. It’s a suitable option for vegetarians when prepared without meat-based broths.
Whole Foods-Based Sides
BJ’s Brewhouse has introduced more whole foods-based sides to cater to health-conscious diners. These options often include fresh vegetables and grains.
Garlic-roasted vegetables are a popular choice, offering a variety of nutrients with minimal added fats. A serving contains about 250 calories and provides fiber and vitamins.
Quinoa bowls are another wholesome option. They combine protein-rich quinoa with ingredients like grilled chicken, avocado, black beans, and vegetables. These bowls offer a balanced mix of nutrients in one dish.
BJ’s also features seasonal vegetable options, which may vary throughout the year. These sides allow diners to incorporate more plant-based foods into their meals.
Customizing Your Meal
BJ’s Brewhouse offers several ways to personalize your meal for a healthier dining experience. By making thoughtful choices with dressings, toppings, portions, and special requests, you can enjoy a delicious meal that aligns with your nutrition goals.
Choosing the Right Dressings and Toppings
Selecting the right dressings and toppings can significantly impact the nutritional value of your meal. BJ’s offers a variety of options to enhance flavor without excessive calories.
Opt for lighter dressings like lemon pepper sesame dry rub or a small portion of garlic butter on the side. These add flavor without overwhelming the dish. For cheese lovers, choose fresh mozzarella or a sprinkle of bleu cheese crumbles instead of heavier options like American or cheddar cheese.
Salsa makes an excellent low-calorie topping for many dishes. It adds zest and nutrition without the extra fat found in creamy sauces.
Portion Control
Managing portion sizes is crucial for maintaining a balanced diet when dining out. BJ’s offers several strategies to help control portions.
Consider splitting an entrée with a dining companion or requesting a half portion. Many dishes can be customized to include a smaller protein serving.
For sides, opt for steamed vegetables or a small salad instead of fries or onion rings. This simple swap can significantly reduce calorie intake while adding nutritional value to the meal.
When ordering pizza, choose a personal size or thin crust option to limit carbohydrate intake.
Special Dietary Requests
BJ’s Brewhouse is accommodating to guests with specific dietary needs or preferences. Don’t hesitate to make special requests to ensure your meal meets your requirements.
For low-sodium options, ask for sauces and dressings on the side. This allows you to control the amount added to your dish.
Vegetarian and vegan diners can request meat-free alternatives in many dishes. The kitchen can often substitute tofu or extra vegetables in place of meat proteins.
For gluten-sensitive guests, BJ’s offers a gluten-free menu. Always inform your server about any allergies or dietary restrictions to ensure proper meal preparation.