High-Protein Chick-fil-A: Your Guide to Smarter Choices
Recently, several of my clients have mentioned Chick-fil-A as their go-to fast-food option while managing their busy lives and weight-loss journeys. I believe this is a smart choice since Chick-fil-A offers a variety of high-protein meals for breakfast, lunch, and dinner along with sides that can fit their nutritional needs.
I discovered this restaurant last year during a road trip to Helen, GA, and was pleasantly surprised with the variety of reasonably healthy options.
To support my clients, we wrote this blog post to highlight the best high-protein Chick-fil-A choices for weight loss.
How Meals Were Selected
To identify the best alternatives, we reviewed Chick-fil-A’s full menu and nutrition information, focusing on protein content, calories, and overall nutritional balance. Our goal was to highlight meals that are high in protein while maintaining a healthy balance of calories, fat, and carbohydrates. Choosing one of these can support your weight-loss goals while keeping you full and satisfied.
You can find Chick-fil-A’s latest nutrition information here. You can click on the menu items to view their individual nutrition facts. Once you select an item, the details will appear at the bottom of the screen.
At the end of this blog, you’ll also find helpful tips on customizing your meals for weight loss and increasing fiber intake. Fiber is especially important during weight loss, particularly for those taking medications like semaglutide or tirzepatide.
High-Protein Chick-fil-A Breakfast Options
Served from opening until 10:30 am, Chick-fil-A’s breakfast menu offers a variety of healthier options to start your day off right when compared to most fast-food restaurants.
Here are a few:
Hash Brown Scramble Burrito with Grilled Chicken (No Hash Brown)
If you’re a fan of breakfast burritos, this one contains 35 grams of protein and is the highest-protein breakfast option at Chick-fil-A.
You can also swap the grilled chicken for nuggets, sausage, or spicy chicken. However, for a lower-fat, lower-calorie breakfast, we recommend choosing the grilled chicken filet and removing the hash browns.
Nutrition Facts
- Protein: 35 g
- Calories: 500
- Carbs: 34 g
- Fat: 26 g
Look out for the fat and salt content of this burrito. At 26 grams, this burrito’s fat is higher than ideal. It also contains 1,410 mg of sodium, which accounts for over half of the daily amount recommended by the Dietary Guidelines for Americans.
Tip:
Chick-fil-A offers customization options, which means you can enjoy your favorite items while making them more weight-loss-friendly. For more tips on how to order healthier alternatives, be sure to check out the “Tips for Ordering Weight-Loss-Friendly at Chick-fil-A” section at the bottom of this blog.
Egg White Grill
High in protein, the Egg White Grill is an excellent breakfast choice. The egg whites and grilled chicken provide most of the protein, and when topped with American cheese, it totals 27 grams per sandwich.
This sandwich is low in calories and packed with protein, making it ideal for those with a small morning appetite who still want to get enough protein to start the day.
A great side to pair with this English muffin sandwich would be a serving of fruit.
Nutrition Facts
- Protein: 27 g
- Calories: 300
- Carbs: 29 g
- Fat: 8 g
Look out for the salt content of the Egg White Grill. It contains 990 grams of sodium.
Lunch and Dinner High Protein Options
You can order from Chick-fil-A’s lunch and dinner menu from 10:30 am until closing. This menu offers a wide variety of high-protein options, along with delicious sides to choose from.
Grilled Nuggets + Chicken Noodle Soup
As detailed in High-Protein Fast Food Options: A Dietitian’s Perspective, the 12-count Chick-fil-A nuggets are a great alternative. There are 38 grams of protein and only 200 calories.
Nutrition Facts
- Protein: 38 g
- Calories: 200
- Carbs: 2 g
- Fat: 4.5 g
Would you like to add a sauce? No problem! To keep calories low, opt for one that’s lower in calories like zesty buffalo or barbecue sauce.
Chick-fil-A’s chicken nuggets make a good quick snack, but you can turn them into a more filling meal by adding a side of chicken noodle soup, fruit, or a kale salad.
Look out for the sodium content of the Chicken Noodle Soup, which is 1220 mg for the cup (small) option.
Chick-fil-A Chick-n-Strips
Are you a fan of fried chicken? The 3-count chicken strips are your best option. While they’re higher in fat than the grilled version, they still pack a good amount of protein.
If the 3-piece serving is too much, Chick-fil-A also offers a 2-piece. For additional fiber, pair them with a kale side salad at lunch or dinner, or opt for a cup of chicken noodle soup for an extra protein boost.
Nutrition Facts
- Protein: 29 g
- Calories: 310
- Carbs: 16 g
- Fat: 14 g
Look out for the sodium content of the Chick-n-Strips, which is 870 mg for the 3 count.
Grilled Chicken Sandwich
With a total of 28 grams of protein, this sandwich is one of my go-to choices at Chick-fil-A. It provides a balanced mix of fat, protein, and carbohydrates, all for just 390 calories. Simple and tasty, it’s a great option for sandwich lovers.
To complement it, consider adding a side of chicken soup, kale salad, or fruit.
Nutrition Facts
- Protein: 28 g
- Calories: 390
- Carbs: 44 g
- Fat: 12 g
Look out for the sodium content of the Grilled Chicken Sandwich, which is 770 mg for the whole sandwich.
Honey Pepper Pimento Sandwich With Grilled Filet
If you enjoy a little spice in your sandwich, the Honey Pepper Pimento Sandwich is a must-try limited-time item. It combines sweet and spicy flavors, offering 30 grams of protein from the cheese and grilled chicken, all for under 500 calories.
The jalapeños add a burst of flavor and heat, making this sandwich an ideal choice for spice lovers on a weight-loss journey.
Nutrition Facts
- Protein: 30 g
- Calories: 450
- Carbs: 42 g
- Fat: 20 g
This option is higher in fiber than previous alternatives, so be mindful of any sides you add to keep the fat and calorie content moderate.
Tips for Ordering Weight-Loss-Friendly at Chick-fil-A
Chick-fil-A offers a broad menu, which can be overwhelming when you’re trying to choose a high-protein meal to support your weight-loss goals. However, there are many ways to turn a fast food outing into a nutritious choice.
- Opt for grilled instead of fried. By selecting items that are grilled, you can enjoy the same delicious meals while reducing fat and calories, all while keeping the protein content high.
- Choose low-calorie sides. As mentioned throughout the blog, some of my favorite low-calorie sides include fruit, a kale salad, or a cup of chicken noodle soup. These all pair well with your entrée and help keep the meal balanced.
- Make smart nutritional swaps. The Chick-fil-A website allows customers to view the nutritional information for each menu item, making it easier to mix and match meals based on your needs. You can use this to review the menu ahead of time and make adjustments as needed. The video below offers more tips on how to navigate this tool.
Tips for Add Fiber to Your Chick-fil-A Meals
Fiber is an essential nutrient for everyone in order to maintain good health. But for those taking weight-loss medications like semaglutide and tirzepatide, it’s even more crucial because a common side effect is constipation. For that reason, it’s important to ensure you’re getting enough fiber in your meals when you’re taking these drugs. Small changes and additions to your diet can help you increase your fiber intake.
- Add a side salad. This is an easy way to include fresh greens in your lunch or dinner. Just be mindful of your dressing choice, as many are low in nutrition and high in calories.
- Include fresh fruit on the side. If you want to boost your fiber intake at breakfast, a cup of fresh fruit is a simple and low-calorie option.
- Opt for multigrain. When ordering a Chick-fil-A sandwich, replacing the regular bun with a multigrain bun adds 3 grams of fiber to your meal. Just keep in mind that this switch adds an extra 30 calories.
My Expert Opinion
Chick-fil-A is definitely one of the best fast food restaurants when it comes to lower-calorie, higher-nutrition meals. Now, there’s no excuse not to make better food decisions during a busy day!
The key to a balanced, healthy approach is practicing moderation and making mindful swaps each day. This technique will help make your weight loss sustainable over time.Written by Jorgelina Echaverria, and edited by Dr. Su-Nui Escobar.
