The Healthiest Options at BJ's Restaurant & Brewhouse, Ranked (2023)

Eating healthy at BJ's Restaurant & Brewhouse can be both satisfying and delicious. With a variety of options, it's possible to enjoy flavorful meals while keeping an eye on nutrition. The key is to choose dishes that maximize protein while minimizing calories, ensuring you get the most bang for your buck. Let's explore the healthiest choices available on the menu.

The Healthiest Options at BJ's Restaurant & Brewhouse, Ranked by Protein Efficiency

In this ranking, we focus on protein efficiency, highlighting the best options based on protein per calorie. This metric helps you choose meals that are both nutritious and fulfilling.

Rank	Menu Item	Calories	Protein	Protein/100cal
1	Grilled Chicken Breast	220 kcal	39 g	17.7 g
2	Blackened Chicken	240 kcal	40 g	16.7 g
3	Blackened Shrimp	250 kcal	35 g	14 g
4	Ham	110 kcal	14 g	12.7 g
5	Flame Broiled Salmon	390 kcal	40 g	10.3 g
6	Ahi Poke	320 kcal	32 g	10 g
7	Fire Roasted Barbacoa Chicken	520 kcal	51 g	9.8 g
8	Blackened Salmon	410 kcal	40 g	9.8 g
9	BJs Classic Rib Eye	1080 kcal	106 g	9.8 g
10	BJs Loaded Burger Patty	380 kcal	35 g	9.2 g
11	Lemon Thyme Chicken	650 kcal	60 g	9.2 g
12	House Top Sirloin	500 kcal	46 g	9.2 g
13	Lemon Thyme Chicken, Lunch Specials	490 kcal	45 g	9.2 g
14	BJs Brewhouse Patty	290 kcal	26 g	9 g
15	Double Bone In Pork Chop	610 kcal	55 g	9 g

The Grilled Chicken Breast stands out as the top choice, providing 39g of protein for only 220 calories, resulting in a remarkable protein efficiency of 17.7g per 100 calories. Following closely is the Blackened Chicken, which offers 40g of protein at 240 calories, showcasing the variety of high-protein options available.

Best Filling Meals Under 500 Calories at BJ's Restaurant & Brewhouse

For those looking for filling meals under 500 calories, BJ's offers several high-protein selections. These dishes provide a satisfying experience without overwhelming your calorie intake.

Menu Item	Calories	Protein	Protein/100cal
House Top Sirloin	500 kcal	46 g	9.2 g
Lemon Thyme Chicken, Lunch Specials	490 kcal	45 g	9.2 g
Flame Broiled Salmon	390 kcal	40 g	10.3 g
Blackened Salmon	410 kcal	40 g	9.8 g
Blackened Chicken	240 kcal	40 g	16.7 g
Grilled Chicken Breast	220 kcal	39 g	17.7 g
BJs Loaded Burger Patty	380 kcal	35 g	9.2 g
Blackened Shrimp	250 kcal	35 g	14 g
Ahi Poke	320 kcal	32 g	10 g
BJs Brewhouse Patty	290 kcal	26 g	9 g
Chicken Bacon Ranch Deep Dish Pizza, Large	470 kcal	24 g	5.1 g
Enlightened Veggie Omelette w/ Fresh Fruit	270 kcal	22 g	8.1 g

The Blackened Chicken and Blackened Shrimp both deliver substantial protein while staying under the 500-calorie mark. This balance allows you to enjoy a hearty meal without the guilt.

Lightest Picks Under 250 Calories

Menu Item	Calories	Protein
House Salad, Small	80 kcal	5 g
Fried Egg, Burger Add Ons	90 kcal	6 g
Garlic Chicken Pesto Tavern Crust Pizza	100 kcal	5 g
Housemade Meatballs, for 1 Topping Build Your Own Deep Dish Pizza, Small Pizzas	100 kcal	5 g
Margherita Fresca, BJs Flatbread Appetizer Pizza	100 kcal	5 g
The Italian Market Tavern Crust Pizza	110 kcal	5 g
Ham	110 kcal	14 g
Housemade Meatballs, for 1 Topping Build Your Own Deep Dish Pizza, Medium	110 kcal	5 g
California Club, BJs Flatbread Appetizer Pizzas	110 kcal	5 g
Pepperoni Extreme Flatbread Appetizer Pizza, BJs Flatbread Appetizer Pizza	120 kcal	5 g
Housemade Meatballs, for 1 Topping Build Your Own Deep Dish Pizza, Large	125 kcal	6 g
Cheese & Tomato Deep Dish Pizza, Mini	140 kcal	6 g

If you're seeking lighter picks, the Ham at 110 calories and 14g of protein is an excellent option. Additionally, the Enlightened Veggie Omelette provides a nutritious choice at just 270 calories.

BJ's Restaurant & Brewhouse vs. Other Chains: Healthiest Pick

When comparing BJ's to other fast-food chains, it becomes evident that BJ's prioritizes protein-rich options.

Chain	Best Protein-Per-Calorie Pick	Calories	Protein	Per 100cal
BJ's Restaurant & Brewhouse	Grilled Chicken Breast	220 kcal	39 g	17.7 g
McDonald's	Artisan Grilled Chicken Sandwich	380 kcal	37 g	9.7 g
Wendy's	Grilled Chicken Sandwich	360 kcal	35 g	9.7 g
Chick-fil-A	6 Grilled Nuggets Kids Meal	110 kcal	13 g	11.8 g

While many fast-food establishments focus on calorie-heavy meals, BJ's offers a range of dishes that are both satisfying and nutritionally beneficial. This commitment to health allows patrons to enjoy their dining experience without compromising their dietary goals.

How to Track BJ's Restaurant & Brewhouse in Nutrola

Eating well at BJ's Restaurant & Brewhouse comes down to picking high-protein, moderate-calorie items and actually logging them. "A grilled something and a side" can hide 200 to 400 calories you did not plan for. Nutrola's verified restaurant database includes BJ's Restaurant & Brewhouse with accurate calories and macros, so you are not relying on crowd-sourced numbers that can be off by 10 to 20 percent. Log your order before you eat to see exactly how it fits your day. The app uses AI photo recognition and voice logging, tracks 100+ nutrients, covers 100+ chains, and works in 15 languages with a 4.9 rating. After a free trial it is just 2.50 euros per month with no ads.

BJ's Restaurant & Brewhouse Healthy Order Quick Reference

Goal	Best Order	Calories	Protein
Best protein efficiency	Grilled Chicken Breast	220 kcal	39 g
Best filling meal under 500 cal	House Top Sirloin	500 kcal	46 g
Lightest option	House Salad, Small	80 kcal	5 g

How We Define "Healthiest"

This ranking defines "healthiest" as the best protein-per-calorie efficiency among substantial menu items (60 calories or more), using verified calorie and macro data. Protein density and calorie control are the two levers most useful for satiety and weight management. It does not score sodium, fiber, or additives, which are not part of this dataset, so pair it with your own dietary priorities.

The Bottom Line

In summary, BJ's Restaurant & Brewhouse presents a variety of healthy options that excel in protein efficiency. The Grilled Chicken Breast leads the pack, but there are plenty of other choices that cater to health-conscious diners. Whether you're looking for filling meals or lighter fare, BJ's has something for everyone. For those interested in enhancing their health journey, consider signing up for a Nutrola free trial to explore more nutritional insights.