Healthy Fast Food Guide | Buffalo Wild Wings | Detailed

Overview

We’re going to stick to the strategy of grilled chicken, but offer a couple of different options. Additionally, we’ll outline the tradeoffs between the different rubs for the tenders so you’re equipped with the knowledge to make the best decision based on your nutritional intake for the day.

Recommendations

Option #1 — Naked Tenders (4 pieces) + Carrots & Celery

Plain grilled chicken tenders instead of fried are one of the best options at Buffalo Wild Wings because it has the least amount of sugar and sodium compared to the rubs or sauces. Pairing the plain wings with the veggie boat (see below) instead of fries makes this by far the best option. The following is my ranking of most healthy to least healthy rubs that you can add if you need to:

1. Desert Heat — 250mg of sodium per serving
2. Lemon Pepper — 290mg of sodium per serving
3. Chipotle BBQ — 360mg of sodium per serving
4. Buffalo — 480mg of sodium per serving
5. Salt & Vinegar — 540mg of sodium per serving

Sauces (aka Sugar) vs. Seasoning (aka Salt/Sodium) — I recommend getting rubs over sauces due to the known negative effects of added sugars Unlike natural sugars from fruits and vegetables, which are healthy for you, the added sugars don’t have much nutritional value

The veggie boat nutrition facts include the fat-free ranch dressing. Ideally, we would like to avoid using any of that dressing due to the added sugar. However, if you need some flavor, use a quarter to half the portion provided to reduce these empty calories.

Option #2 — Classic Chicken Wrap

After initially looking at the nutrition facts, the fat and sodium content made no sense to me for a grilled chicken wrap. However, I realized there’s a ton of unnecessary add-ons in this wrap that, once removed, significantly improves the healthfulness of this meal.

1. Choose Grilled Chicken Breast — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
2. Choose dry seasoning over sauce IF YOU NEED the flavor; otherwise, choose plain
3. Lettuce — rich in antioxidants, prevents bone loss and improves heart health
4. Tomato — improves heart health, fights cancer, and improves skin health
5. Salsa — improves immunity, stabilize blood sugar, and improve hydration
6. The flour tortilla isn’t ideal, but I think this is necessary to the meal, so this doesn’t just become a salad
7. Skip the cheddar-jack cheese blend due to high fat and sodium content
8. Skip Tostada Chips due to empty calories

If you decide to go the salad route, which is typically the most nutritious, here are the best options:

Option #3 — Garden Chicken Salad

1. Grilled Chicken Breast — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
2. House Greens — improved cardiovascular health, gastrointestinal health, and metabolism
3. Cucumbers — anti-inflammatory, keeps you hydrated and helps skin
4. Red Peppers — improves immunity, eyesight, and metabolism
5. Onions — lots of nutrients, antioxidants, and improves heart health
6. Skip the parmesan due to high sodium and fat content
7. Skip the croutons due to empty calories
8. Skip the lemon vinaigrette due to the empty calories from the sugar and nutritionless carbohydrates
9. Skip the garlic toast due to empty calories and high sodium

Option #4 — Sante Fe Salad

1. Grilled Chicken Breast — this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
2. Corn — assists in digestion, promotes nerve health and improves cognitive function
3. Jalapenos — if you want to add some sweet and spice to your bowl, they assist in weight loss, relieving pain, and prevents stomach ulcers
4. Avocado — 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
5. Skip the desert heat seasoning due to high sodium
6. Skip the cheddar-jack cheese blend due to high saturated fat and sodium intake
7. Skip the tortilla strips due to empty calories from nutritionless carbohydrates
8. Skip the cilantro-lime ranch due to empty calories from sugar and carbohydrates
9. Skip the flour tortillas due to empty calories from nutritionless carbohydrates

More Useful Tools

Quick Guide — for when you’re on the go and/or need to know what the suggestions are without all the detail

Detailed Notes — consolidated notes for each fast-food establishment