If you’re a fast food lover, visiting Bojangles probably won’t be a tough decision for you to make. The only thing you may be stuck contemplating is what option to select from the menu that won’t compromise your health. After all, fast food is often synonymous with a caloric bomb waiting to explode. But what if I told you that there are a few healthy options that you can choose from at Bojangles without renouncing the idea of going to a fast-food chain? Yes, there are a few, and they taste great too!
I know, it sounds hard to believe that Bojangles, which is known for its fried chicken and biscuits, can have some healthy food options. But it’s true! Many people believe that fast food and health can’t be partners, but they are greatly mistaken. Even though Bojangles’ menu highlights a lot of decadent items, there are options that won’t make you feel guilty. So, what is the healthiest thing to eat at Bojangles? Keep reading to find out.
Don’t worry; you won’t have to disown your love for that classic Southern fast-food taste and vibe. You can indulge in some of your favorite Bojangles options with a few mindful selections. And hey, eating a healthier option doesn’t mean you have to miss out on the flavor. In fact, some of these options are quite delicious. So, whether you just want to balance out some of those high-calorie and high-fat options or looking for the healthiest items on the menu, we’ve got you covered with some decent choices to make at Bojangles.
Bojangles’ Menu Options
Bojangles’ is a fast-food chain that specializes in Southern-style chicken and biscuits. However, they also have some healthier menu items that you can choose from. Below are the healthiest things you can order at Bojangles’.
Top Healthiest Items at Bojangles’
- Grilled Chicken Sandwich – This sandwich is made with a healthy grilled chicken breast, lettuce, and tomato, all served on a toasted bun. It only has 360 calories and 6 grams of fat.
- Seasoned Green Beans – These green beans are cooked until tender and seasoned with garlic, onion, and other spices. They are a healthy side dish option with only 50 calories and 1 gram of fat per serving.
- Grilled Chicken Salad – This salad comes with grilled chicken, lettuce, tomato, and cucumber, topped with a light balsamic vinaigrette dressing. It has only 260 calories and 1.5 grams of fat.
Healthy Modifications
If you’re looking to make your order even healthier, there are some modifications you can make. Instead of getting a biscuit or fries on the side, choose a side salad or seasoned green beans instead. You can also ask for grilled chicken on any sandwich or salad, and choose a light dressing for your salad.
Nutrition Information
It’s important to note that even the healthiest items on Bojangles’ menu may still be high in sodium and cholesterol. Before ordering, be sure to check the nutrition information to make an informed decision. Bojangles’ provides nutrition information on their website and in-store.
| Item | Calories | Total Fat (g) | Sodium (mg) | Cholesterol (mg) |
|---|---|---|---|---|
| Grilled Chicken Sandwich | 360 | 6 | 930 | 80 |
| Seasoned Green Beans | 50 | 1 | 170 | 0 |
| Grilled Chicken Salad | 260 | 1.5 | 660 | 75 |
Remember, making healthier choices doesn’t mean sacrificing flavor. With these options at Bojangles’, you can enjoy a delicious meal while staying on track with your health goals.
Nutrition Information
Bojangles’ is known for its signature fried chicken, but it can be challenging to find a healthy option in their menu. However, with a little knowledge and planning, you can still enjoy a delicious and satisfying meal without compromising your health. Here’s an overview of the nutrition information of some of the items on the Bojangles’ menu.
Healthy Options at Bojangles’
- Grilled Chicken Salad: This salad has a mix of greens with grape tomatoes, carrots, and cucumber topped with grilled chicken breast. It is a low-calorie option that is high in protein, fiber, and nutrients. Be cautious of the toppings and dressing that come with the salad as they may add unwanted calories and unhealthy fats to your meal.
- Grilled Chicken Club Sandwich: This sandwich also consists of grilled chicken, lettuce, tomato, and bacon, but it is served with a whole-grain bun, making it a healthier option than the classic Bojangles’ sandwich. However, it is still high in calories and sodium, so it should be consumed in moderation.
- Cajun Pintos: These pinto beans are vegetarian, low-fat, and a good source of protein, fiber, and vitamins. They are a great side option to pair with your sandwich or salad instead of fries.
Watch Out for High Sodium and Calories
Most of the items on the Bojangles’ menu are high in calories, saturated fat, and sodium, which can increase your risk of heart disease, hypertension, and other health problems if consumed regularly. For instance, a typical Bojangles’ meal with a biscuit, chicken, and fries can exceed 1,500 calories and 3,000 mg of sodium, which is more than the recommended daily intake for an average adult.
To reduce the amount of sodium and calories of your meal, you can opt for healthier sides such as green beans, corn on the cob, or applesauce instead of fries. You can also request for the chicken to be grilled instead of fried, which will significantly reduce the amount of unhealthy fats and calories in your meal. Moreover, you can choose water, unsweetened tea, or low-fat milk, instead of sugary drinks, to cut down on added sugars and calories.
Nutrition Facts Table
| Item | Calories | Total Fat (g) | Sodium (mg) |
|---|---|---|---|
| Grilled Chicken Salad | 300 | 9 | 790 |
| Grilled Chicken Club Sandwich | 560 | 20 | 1500 |
| Cajun Pintos | 100 | 0.5 | 330 |
The nutrition information table shows that the Grilled Chicken Salad and Cajun Pintos are the healthiest options on the Bojangles’ menu, as they have fewer calories, fats, and sodium than the other items. However, it is essential to note that the nutrition information may vary depending on the portion size and preparation method, so it’s best to always check the label or ask the staff for the nutritional value of the food you’re ordering.
Healthy Eating Tips
Fast food restaurants are often associated with greasy, unhealthy meals that can wreak havoc on your diet. However, it is possible to make healthier choices at places like Bojangles. By following these tips, you can still enjoy your favorite fast food while keeping your health in mind.
- Check the calorie count: Most fast food restaurants, including Bojangles, provide information about the calories in each menu item. Use this information to make an informed decision about what to order. Aim for meals that are around 500-700 calories.
- Avoid fried food: Fried chicken and French fries are staples at Bojangles, but they are also high in calories and saturated fat. Try to opt for grilled chicken or a salad instead.
- Be mindful of condiments: Sauces and dressings can add a lot of calories to your meal. Ask for these items on the side, or opt for low-calorie options like mustard or vinegar-based dressings.
What is the Healthiest Thing to Eat at Bojangles?
If you’re trying to make a healthy choice at Bojangles, your best bet is to choose a grilled chicken sandwich or a salad. The Grilled Chicken Club Sandwich clocks in at 540 calories, while the Roasted Chicken Bites Salad with Grilled Chicken is just 260 calories.
| Menu Item | Calories | Fat (g) | Sodium (mg) |
|---|---|---|---|
| Grilled Chicken Sandwich | 540 | 17 | 1440 |
| Roasted Chicken Bites Salad with Grilled Chicken | 260 | 9 | 760 |
Both of these options are relatively low in calories and are made with grilled chicken instead of fried. If you’re looking to cut back on calories even further, try skipping the cheese and opting for a vinegar-based dressing on your salad.
Low-Calorie Meals
Bojangles is known for its fried chicken, biscuits, and irresistible sides, but they also offer some healthier options for those watching their calorie intake. Here are some of the healthiest things to eat at Bojangles:
- Grilled Chicken Sandwich: This sandwich is made with a juicy grilled chicken breast, lettuce, and tomato, all served on a whole wheat bun. It contains only 390 calories and 6 grams of fat.
- Grilled Chicken Salad: This salad is loaded with fresh veggies like lettuce, tomatoes, cucumbers, and carrots, and is topped with a grilled chicken breast. It comes with a choice of low-calorie dressings like balsamic vinaigrette, and contains only 210 calories and 6 grams of fat.
- Green Beans: For a low calorie and nutritious side, order the green beans. A regular size contains only 25 calories and 0 grams of fat.
While there are limited options for low-calorie meals at Bojangles, you can still find ways to enjoy their delicious food while keeping your calorie count in check. For a complete breakdown of the nutritional information of Bojangles menu items, check out their website.
If you’re looking to cut calories, it’s also important to pay attention to portion sizes. The table below shows the recommended serving sizes for different food groups based on a 2,000 calorie diet:
| Food Group | Serving Size |
|---|---|
| Grains | 6-8 servings per day |
| Vegetables | 2.5-3 cups per day |
| Fruits | 1.5-2 cups per day |
| Dairy | 3 cups per day |
| Protein | 5-6.5 ounces per day |
| Fats/Oils | 5-7 teaspoons per day |
| Sweets/Treats | Limit intake |
By following these guidelines and making smart choices, you can enjoy a tasty meal at Bojangles without sabotaging your diet.
Gluten-Free Options
For individuals with gluten sensitivity or celiac disease, finding gluten-free options at restaurants can be a challenge. However, at Bojangles, you can still enjoy a savory meal without worrying about gluten in your food.
- Grilled Chicken Salad- This salad is packed with fresh, crisp lettuce, juicy grilled chicken, and tasty toppings like grape tomatoes and cucumber slices. It comes with a packet of Bojangles Fat-Free Italian Dressing, which is gluten-free.
- Grilled Chicken Club Sandwich- This gluten-free option comes with a grilled chicken breast, two slices of bacon, lettuce, tomato, and mayo, all sandwiched between two gluten-free buns.
- Grilled Chicken Wrap- This wrap is made with a gluten-free tortilla filled with grilled chicken, lettuce, tomato, and ranch dressing. It’s a tasty and convenient meal to enjoy on the go.
If you’re unsure whether a menu item contains gluten, you can check the Bojangles website for detailed nutritional information. They also have a gluten-free menu available upon request at some locations.
It’s important to note that while these options are gluten-free, they may come in contact with gluten during preparation or cooking. If you have a severe gluten allergy or celiac disease, it’s best to inform the staff of your dietary restrictions and ask about cross-contamination prevention measures.
| Menu Item | Gluten-Free? |
|---|---|
| Grilled Chicken Salad | Yes |
| Grilled Chicken Club Sandwich | Yes |
| Grilled Chicken Wrap | Yes |
Overall, Bojangles offers a variety of gluten-free options to satisfy your cravings while maintaining a gluten-free diet. Whether you’re in the mood for a salad, sandwich, or wrap, you can enjoy delicious flavors without worrying about gluten in your food.
Vegetarian Choices
If you are a vegetarian or looking for a meatless option at Bojangles, there are a few choices available. While Bojangles is known for their delicious fried chicken, they do offer some vegetarian items on their menu to cater to those with dietary restrictions.
- Veggie Wrap – This wrap is filled with delicious veggies like lettuce, tomato, and cucumber, along with cheddar cheese and ranch dressing. It’s a great option for a quick, filling meal.
- Garden Salad – The Garden Salad at Bojangles has all the classic salad fixings including lettuce, cucumber, tomatoes, and shredded carrots. You can add a boiled egg or cheese if you want to up the protein content.
- Biscuit with Jelly – If you’re looking for a vegetarian breakfast option at Bojangles, a biscuit with jelly is a good choice. While the biscuits are made with lard, they do not contain meat products, and the jelly is a sweet and tasty addition.
Vegetarian-Friendly Sides
There are also a few vegetarian-friendly sides that you can order at Bojangles. These sides are perfect for pairing with your veggie wrap or garden salad for a more complete meal.
- Cajun Pintos – These vegetarian-friendly beans are slow-cooked with spices to create a delicious and flavorful side.
- Mac and Cheese – Bojangles’ mac and cheese is a classic comfort food that is perfect for a filling side dish.
- Cole Slaw – If you’re looking for a lighter side, the cole slaw is a good option. It’s made with fresh cabbage, carrots, and a tangy dressing.
The Verdict
While the vegetarian options at Bojangles aren’t extensive, they do exist. The veggie wrap and garden salad are great choices for a quick and tasty meal, and the vegetarian sides make it easy to customize your order. Just be sure to let the staff know if you have any specific dietary requirements to ensure that your meal is prepared the way you want it!
| Item | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Cajun Pintos | 170 | 7g | 1.5g | 220mg |
| Mac and Cheese | 470 | 18g | 22g | 840mg |
| Cole Slaw | 160 | 2g | 14g | 200mg |
Keep in mind that the nutritional information for these sides can vary based on serving size and preparation method. It’s always a good idea to double-check nutritional information and make informed decisions about your meals.
Best Drinks to Order
It’s no secret that Bojangles is known for its delicious fried chicken, but what about their drinks? While it may be tempting to order a sugary soda or sweet tea with your meal, there are healthier options available. Here are some of the best drinks to order at Bojangles:
- Water: This may seem like an obvious choice, but water is always the healthiest beverage option. It’s calorie-free, sugar-free, and helps keep you hydrated.
- Unsweetened Iced Tea: If you’re a fan of tea, try ordering an unsweetened iced tea. It’s a refreshing drink that won’t add any extra sugar or calories to your meal.
- Coffee: Bojangles offers a variety of coffee drinks, including hot and iced options. Just be mindful of the added cream and sugar if you’re trying to keep your drink healthy.
While these drinks are all great options, it’s important to remember that portion size and frequency are key. Even the healthiest options can become unhealthy if consumed in excess. Try to limit your intake of sugary or high-calorie drinks and opt for water or other healthy alternatives instead.
What is the Healthiest Thing to Eat at Bojangles?
1. What options are available for those seeking a healthier meal at Bojangles?
Bojangles offers various options for those looking for a healthier meal, including grilled chicken salad, roasted chicken bites, and green beans.
2. Are the biscuits at Bojangles healthy?
While Bojangles’ biscuits are delicious, they are high in calories and fat. Opt for a biscuitless meal or a healthier side option such as green beans.
3. What is the nutritional value of Bojangles’ grilled chicken salad?
Bojangles’ grilled chicken salad contains 330 calories, 13g of fat, and 2g of fiber. It’s a great option for those looking for a low-calorie, high-protein meal.
4. How many calories are in Bojangles’ roasted chicken bites?
Bojangles’ roasted chicken bites contain 320 calories, 16g of fat, and 28g of protein. They make for a great protein-packed snack or meal option.
5. Can I customize my order to make it healthier?
Yes, you can customize your order to make it healthier. Opt for grilled chicken instead of fried, choose a healthier side option, and skip sauces or dressings high in calories and fat.
6. Are Bojangles’ sides healthy?
Bojangles’ sides can be healthy if you choose wisely. Options such as green beans, cole slaw, and baked sweet potato are lower in calories and fat than other sides.
7. Is it possible to eat a low-carb meal at Bojangles?
Yes, it’s possible to eat a low-carb meal at Bojangles. Opt for grilled chicken or roasted chicken bites as your main protein source and skip the biscuits and fries.
Closing Thoughts
Thanks for reading about what is the healthiest thing to eat at Bojangles. Though the restaurant may not be known for its healthy options, there are still ways to make your meal a little healthier. Choose grilled chicken, opt for a healthier side, and skip the biscuits and high-calorie sauces. With these tips, you can still indulge in Bojangles’ delicious food without sacrificing your health goals. Come back soon for more helpful tips!