While fast food has gotten a bad reputation, the fact is that 36% of Americans eat it on any given day of the week. It's easy, convenient, and sometimes more economical than sitting at a traditional restaurant or making food at home. While it's typical for fast food choices to be incredibly high in calories, sodium, and saturated fat, you don't have to feel bad about eating it. As a dietitian, fast food has a place in my diet for days I haven't planned (and those days that don't go as planned) – because eating something is always better than being hungry.
Fast food chains have listened to consumer demand, making healthier meal and snack options available. One restaurant that's made eating a little on the go easier to do is Chick-fil-A. While there are still plenty of menu items that are delicious but don't qualify as "healthful," there are quite a few options that taste amazing and can keep you on track with your health goals.
Instead of just one or two items that aren't deep-fried, slathered in mayonnaise, or excessively sugared, Chick-fil-A offers quite a variety of more health-conscious foods to choose from, setting it apart from other fast-food chains.
Is Chick-fil-A Healthy?
Keep in mind that "healthy" is a very subjective term. What's healthy for one person may not be healthy for the next. Chick-fil-A has many menu items that are high in sodium and saturated fat and low in fiber and other important nutrients. That being said, you can also place multiple healthful orders at this fast-food joint.
They offer grilled options instead of deep-fried ones and menu items like fresh fruit cups, Greek yogurt, and kale salads. You can choose healthier foods that align with your unique health goals.
If you're on the go and need something quick to fill you up and leave you feeling energized, grab any of these 12 dietitian-approved healthy Chick-fil-A orders. Read on, then check out the #1 Unhealthiest Chick-fil-A Order.
Healthiest Meals to Order at Chick-fil-A
Breakfast
Hash Brown Scramble Bowl with Grilled Fillet
Nutrition (Per bowl):
Calories: 420
Fat: 26 g (Saturated Fat: 8 g)
Sodium: 1,230 mg
Carbs: 15 g (Fiber: 2 g, Sugar: 2 g)
Protein: 31 g
There are several ways to customize this breakfast bowl, but hashbrowns, eggs, and a grilled chicken fillet* is my favorite. The extra protein from the grilled chicken and the eggs adds 30 grams of protein to this scramble while keeping the fat lower than other options.
This option is lower in carbohydrates but still includes hashbrowns, making it a good choice for someone who may be watching their carb intake but still wants to enjoy traditional breakfast foods like potatoes!
*Editor's Note: The image pictured is the Hash Brown Scramble Bowl with Nuggets, not the Filet.
The Best Chick-fil-A Order for Weight Loss
Berry Parfait
Nutrition (Per cup):
Calories: 270
Fat: 8 g (Saturated Fat: 5 g)
Sodium: 75 mg
Carbs: 36 g (Fiber: 1 g, Sugar: 27 g)
Protein: 14 g
A Greek yogurt parfait is perfect for a light breakfast or snack that will actually keep you full. While regular yogurt only has a couple of grams of protein, this yogurt cup has 14 grams to help keep you full and stabilize the carbs from the granola.
If you want something more decadent, get the cookie crumbs instead of the granola. While granola may seem like the healthier choice, you'll save calories, carbs, and a small amount of sugar when you choose the cookie crumb topping. Pick whichever topping will be the most satisfying!
Egg White Grill
Nutrition (Per sandwich):
Calories: 300
Fat: 8 g (Saturated Fat: 4 g)
Sodium: 990 mg
Carbs: 29 g (Fiber: 1 g, Sugar: 2 g)
Protein: 27 g
Talk about a high-protein breakfast sandwich! The Egg White Grill from Chick-fil-A could be my favorite fast-food breakfast option. Between the grilled chicken breast, egg whites, and cheese, one sandwich has 27 grams of protein. It's also low in saturated fat, which can add up quickly in breakfast sandwiches that include sausage or bacon. It's a great balanced breakfast choice to power through the morning.
14 Healthiest Fast-Food Breakfasts
Sandwiches, Wraps, and Nuggets
Grilled Nuggets
Nutrition (Per 8-count order):
Calories: 130
Fat: 3 g (Saturated Fat: 0.5 g)
Sodium: 440 mg
Carbs: 1 g (Fiber: 0 g, Sugar: 1 g)
Protein: 25 g
"Chik-fil-A's Grilled Nuggets can be a good entrée option, especially for people with diabetes, since they are lowest in carb with only 1 gram, 25 grams of protein, are low in fat (3 grams), and only half a gram of saturated fat," says Toby Smithson, MS, RDN, CDE, registered dietitian and certified diabetes care and education specialist, founder of Diabetes EveryDay and author of Diabetes Meal Planning and Nutrition for Dummies.
For a balanced meal, there's room for a fruit cup and a side of waffle fries, too, adds Smithson.
Grilled Chicken Sandwich
Nutrition (Per sandwich):
Calories: 390
Fat: 12 g (Saturated Fat: 2 g)
Sodium: 770 mg
Carbs: 44 g (Fiber: 3 g, Sugar: 12 g)
Protein: 28 g
"One healthy option at Chick-fil-A is their Grilled Chicken Sandwich, which provides a filling 28 grams of protein," says Kristin Draayer, MS, RDN. The lemon-marinated grilled chicken breast is so flavorful it doesn't need sauce, but you could always add some buffalo or BBQ to spice things up. It's a classic chicken sandwich that's low in fat and protein and adds 3 grams of fiber to your day.
8 Healthiest Fast-Food Chicken Sandwiches
Cool Wrap
Nutrition (Per wrap):
Calories: 660
Fat: 45 g (Saturated Fat: 9 g)
Sodium: 1,420 mg
Carbs: 32 g (Fiber: 14 g, Sugar: 5 g)
Protein: 43 g
"I love their Cool Wrap – It feels indulgent when I am on the go or just don't want to cook, and packs a whopping 14 grams of fiber from the multi-grain wrap. Sometimes I order ranch for dipping too!" says Caroline Thomason, RD CDCES, a northern Virginia-based dietitian who helps women stop dieting and find confidence with food.
The 6 Healthiest Fast-Food Wraps—and 5 To Avoid
Salads
Cobb Salad with Crispy Nuggets
Nutrition (Per salad):
Calories: 830
Fat: 60 g (Saturated Fat: 13 g)
Sodium: 2,220 mg
Carbs: 31 g (Fiber: 5 g, Sugar: 8 g)
Protein: 42 g
"The warm crispy nuggets on top of a stacked salad complete with roasted corn and Charred Tomato and Crispy Red Bell Peppers, is so satisfying and flavorful," says Dani Lebovitz, MS, RDN, a kids food and body positivity expert based in Franklin, TN, and founder of Kid Food Explorers. "Plus, it packs a surprising 42 grams of protein, keeping me full for hours even when I'm running after three kids!" Lebovitz adds.
Market Salad with Grilled Nuggets
Nutrition (Per salad):
Calories: 570
Fat: 32 g (Saturated Fat: 6 g)
Sodium: 1,080 mg
Carbs: 41 g (Fiber: 6 g, Sugar: 27 g)
Protein: 32 g
One of my all-time favorite salads is the Market Salad, loaded with protein from grilled chicken and almonds and filled with leafy greens and fresh fruit. The red and green apples, strawberries, and blueberries make this salad the perfect warm-weather meal.
You don't have to worry about this salad leaving you hungry – with almost 600 calories, plenty of protein, 6 grams of fiber, and 32 grams of mostly healthy fats, you'll end your meal full and satisfied.
Sides
Cup of Chicken Tortilla Soup
*This is a seasonal item, so full nutrition information is currently unavailable
Shredded chicken combined with navy and black beans brings an impressive 23 grams of protein to this seasonal cup of Tortilla Soup. But even more impressive than the protein is the fiber. Thanks to the beans and blend of vegetables, one serving has 17 grams of fiber. That's 60% of the daily value for fiber in just one cup!
Fruit Cup
Nutrition (Per cup):
Calories: 70
Fat: 0 g (Saturated Fat: 0 g)
Sodium: 0 mg
Carbs: 16 g (Fiber: 2 g, Sugar: 12 g)
Protein: 1 g
The Fruit Cup is a great addition to any meal or side on the Chick-fil-A menu. Only 12% of adults eat the recommended 1 ½ to 2 cups of fruit daily. If you're one of them, adding this fruit cup to any meal can help you reach the goal. And this fruit cup isn't just a mixture of melons either. You'll find red and green apple pieces, mandarin orange segments, fresh strawberry slices, and blueberries in each cup.
Kale Crunch Side Salad
Nutrition (Per cup):
Calories: 170
Fat: 12 g (Saturated Fat: 1.5 g)
Sodium: 250 mg
Carbs: 13 g (Fiber: 4 g, Sugar: 8 g)
Protein: 4 g
If a traditional side salad seems boring, try the Kale Crunch Side Salad with curly kale, green cabbage, and toasted almonds. To top it off, it's tossed with a sweet and tangy Apple Cider and Dijon Mustard vinaigrette, making it easy to get a serving of leafy greens in with any meal.
Dessert
Icedream Cup
Nutrition (Per cone):
Calories: 180
Fat: 4 g (Saturated Fat: 2.5 g)
Sodium: 90 mg
Carbs: 32 g (Fiber: 0 g, Sugar: 25 g)
Protein: 4 g
Sure, fruit can satisfy a sweet craving, sometimes, but when you're truly craving something decadent and sweet – treat yourself!
I love the Icedream Cup since it's the perfect size to satisfy a sweet craving after a meal without being too filling.
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This story has been updated to include additional entries, fact-checking, and copy-editing.
