The 9 Healthiest Menu Items At Bahama Breeze—And 4 To Skip

Bahama Breeze is a well-liked restaurant that serves food inspired by the Caribbean. They have tasty dishes and create a tropical atmosphere for diners..

When you eat out, it’s important to make healthy choices even though it can be tempting to indulge in some of these meals.

Fortunately, Bahama Breeze has several healthy menu items that strike a good balance of protein, healthy fats, and carbohydrates, while others may be less aligned with your health goals.

In this guide, we’ll explore 9 of the healthiest Bahama Breeze menu items and highlight 4 dishes you might want to skip.

We’ll explain what makes these dishes healthy, based on criteria like calorie count, protein content, fat levels, and sodium intake. If you’re looking for the healthiest options, this list will help you enjoy a guilt-free Caribbean feast. Let’s dive in!

How We Selected The Healthiest Items

When curating this list of healthier menu options, we considered these key factors:

• Calorie Count: We focused on dishes that are lower in calories while still being satisfying.
• Protein Content: Protein is essential for muscle repair and staying full longer, so we prioritized high-protein dishes.
• Sodium Levels: We aimed to highlight dishes that keep sodium in check, compared to the often salty restaurant fare.
• Balanced Nutrition: The goal is to feature options with a good balance of carbohydrates, fats, and fiber to support overall health.

Best Healthy Menu Picks

1. House Salad with Island Vinaigrette

• Calories: 220
• Fat: 11 g (Saturated Fat: 2 g)
• Sodium: 1,140 mg
• Carbs: 27 g (Fiber: 4 g, Sugar: 15 g)
• Protein: 6 g

The House Salad with Island Vinaigrette is a light, refreshing starter that provides some fiber without a high-calorie load.

Though it’s low in protein, you can top it with chicken or shrimp for extra satiety. It’s a perfect way to start your meal on a lighter note.

2. Island Snapper

• Calories: 620
• Fat: 29 g (Saturated Fat: 13 g)
• Sodium: 1,920 mg
• Carbs: 39 g (Fiber: 6 g, Sugar: 6 g)
• Protein: 50 g

For seafood lovers, the Island Snapper is a heart-healthy choice. Packed with protein and omega-3 fatty acids, it promotes heart health while offering 6 grams of fiber. Although it’s high in sodium, it’s one of the most nutritious seafood options on the menu.

3. Grilled Top Sirloin Steak

• Calories: 820
• Fat: 46 g (Saturated Fat: 25 g)
• Sodium: 1,680 mg
• Carbs: 50 g (Fiber: 7 g, Sugar: 3 g)
• Protein: 54 g

This steak option is a protein powerhouse, offering 54 grams per serving. While it’s higher in fat, pairing it with a side of vegetables can provide additional fiber and nutrients.

If you’re craving steak but want to keep things healthier, this is the perfect choice.

4. Chicken Pineapple Bowl

• Calories: 790
• Fat: 24 g (Saturated Fat: 3 g)
• Sodium: 1,540 mg
• Carbs: 90 g (Fiber: 5 g, Sugar: 43 g)
• Protein: 53 g

The Chicken Pineapple Bowl is a flavorful combination of grilled chicken, pineapple, and rice, delivering 53 grams of protein. Its tropical flair and balanced macronutrients make it a satisfying yet healthy meal.

5. Black Bean Burger

• Calories: 640
• Fat: 31 g (Saturated Fat: 11 g)
• Sodium: 1,260 mg
• Carbs: 74 g (Fiber: 10 g, Sugar: 17 g)
• Protein: 24 g

The Black Bean Burger is an excellent plant-based choice for vegetarians or anyone seeking a lower-calorie option.

The 10 grams of fiber help keep you full, and pairing it with a vegetable side like green beans creates a well-rounded meal.

6. Tropical Chicken Salad

• Calories: 670
• Fat: 21 g (Saturated Fat: 4.5 g)
• Sodium: 1,710 mg
• Carbs: 85 g (Fiber: 9 g, Sugar: 57 g)
• Protein: 43 g

Though slightly high in sugar due to the tropical fruit, the Tropical Chicken Salad delivers 43 grams of lean protein. It’s a great choice for a filling and low-calorie meal that won’t leave you feeling sluggish.

7. Green Beans

• Calories: 100
• Fat: 7 g (Saturated Fat: 0.5 g)
• Sodium: 60 mg
• Carbs: 8 g (Fiber: 3 g, Sugar: 4 g)
• Protein: 2 g

These simple green beans are a low-calorie, low-sodium side dish that provides a boost of fiber without adding unnecessary calories to your meal. They’re a healthy, veggie-packed option for any meal.

8. Blackened Mahi Tacos

• Calories: 450
• Fat: 19 g (Saturated Fat: 19 g)
• Sodium: 1,240 mg
• Carbs: 42 g (Fiber: 6 g, Sugar: 3 g)
• Protein: 28 g

The Blackened Mahi Tacos offer a lighter seafood option at just 450 calories. With 28 grams of protein and 6 grams of fiber, these tacos are a satisfying and healthy choice for anyone looking to indulge without the guilt.

9. Half Cuban Sandwich Combo

• Calories: 500
• Fat: 23 g (Saturated Fat: 12 g)
• Sodium: 1,160 mg
• Carbs: 43 g (Fiber: 2 g, Sugar: 3 g)
• Protein: 30 g

A smaller, healthier sandwich choice, the Half Cuban Sandwich Combo delivers 30 grams of protein in a moderate 500-calorie portion. It’s perfect if you’re in the mood for a sandwich but don’t want to overindulge.

4 Bahama Breeze Menu Items To Avoid

While many items at Bahama Breeze offer a balance of nutrients, there are some that are best avoided due to their high calorie, fat, or sodium content. Here are four to skip:

1. Jerk Shrimp Pasta

• Calories: 1,270
• Fat: 65 g (Saturated Fat: 34 g)
• Sodium: 3,130 mg
• Carbs: 109 g (Fiber: 8 g, Sugar: 6 g)
• Protein: 62 g

While packed with protein, the Jerk Shrimp Pasta is loaded with calories and sodium—over 3,000 milligrams. It’s best to share this dish or opt for a lighter seafood option.

2. Baby Back Ribs (Full Rack)

• Calories: 1,970
• Fat: 114 g (Saturated Fat: 34 g)
• Sodium: 2,950 mg
• Carbs: 128 g (Fiber: 8 g, Sugar: 49 g)
• Protein: 102 g

With nearly 2,000 calories and 114 grams of fat, the Baby Back Ribs are best avoided if you’re watching your waistline. The sodium and sugar content is also quite high, making this a heavy meal overall.

3. Jamaican Jerk Chicken

• Calories: 1,490
• Fat: 66 g (Saturated Fat: 19 g)
• Sodium: 2,670 mg
• Carbs: 118 g (Fiber: 10 g, Sugar: 57 g)
• Protein: 100 g

Though this dish packs 100 grams of protein, it also comes with a steep calorie count of 1,490 and a large amount of sodium. Skip this one if you’re aiming for a lighter meal.

4. Flaming Pineapple Butter Cake

• Calories: 1,840
• Fat: 100 g (Saturated Fat: 36 g)
• Sodium: 1,260 mg
• Carbs: 210 g (Fiber: 8 g, Sugar: 79 g)
• Protein: 23 g

Desserts are often high in sugar, but the Flaming Pineapple Butter Cake takes it to the next level with 79 grams of sugar. At 1,840 calories, this dessert is best shared or saved for a rare indulgence.

Conclusion:

Eating at Bahama Breeze can be good for you if you make smart choices. You can try the Island Snapper or Grilled Top Sirloin Steak for healthy proteins. Don’t forget to add some Green Beans for a balanced meal. Seafood lovers can enjoy the Blackened Mahi Tacos for a low-calorie, protein-rich option.

However, be careful of foods that have a lot of calories and fat, like the Baby Back Ribs and Jamaican Jerk Chicken, because they have a lot of calories.

Bahama Breeze has some really tasty desserts like the Flaming Pineapple Butter Cake, but it’s best to save them for special times or share them with friends to avoid eating too much sugar and fat.

By choosing healthier foods, you can still enjoy the tasty flavors of Bahama Breeze while keeping up with your health goals.

If you want a light meal or something with protein, the menu has choices that can meet your needs and help you stay healthy.