When you think of fast food, "healthy" might not spring to mind—but Chick-fil-A offers smarter alternatives beyond fried classics. Certified Sports Dietitian Tara Collingwood (co-author of Flat Belly Cookbook for Dummies) shares her top nutrient-packed picks that balance protein, fiber, and flavor without excess calories or sodium. Here's how to build a balanced meal:
Top Dietitian-Recommended Orders
- Grilled Chicken Sandwich Nutrition Highlights: 390 calories, 28g protein, 3g fiber. Why Choose It: Lean grilled chicken, whole-grain bun, and fresh veggies. Pair with a fruit cup for extra fiber.
- Grilled Nuggets (8-Count) Nutrition Highlights: 130 calories, 25g protein. Why Choose It: High protein and low calories—perfect with a side salad or soup.
- Market Salad + Grilled Chicken Nutrition Highlights: 540 calories (with toppings), 28g protein, 5g fiber. Pro Tip: Use half the dressing or light balsamic vinaigrette to cut calories. Packed with greens, fruit, and nuts.
- Chicken Noodle Soup (Medium) Nutrition Highlights: 230 calories, 22g protein. Why Choose It: Light, comforting, and protein-rich. Complements grilled nuggets or fruit.
- Egg White Grill (Breakfast) Nutrition Highlights: 290 calories, 26g protein. Why Choose It: Grilled chicken, egg whites, and whole-grain English muffin—a top fast-food breakfast.
- Greek Yogurt Parfait Nutrition Highlights: 270 calories, 13g protein. Why Choose It: Probiotics, protein, and less sugar than typical parfaits.
Smart Pairings for Balanced Meals
- Side Salad + 5-count Grilled Nuggets (~320 calories)
- Fruit Cup + 5-count Grilled Nuggets (190 calories)
Collingwood emphasizes avoiding calorie traps: "Skip fried sides and creamy sauces—they're sodium and calorie bombs."
Frequently Asked Questions
Q: What's the healthiest sauce at Chick-fil-A?
A: Opt for light balsamic vinaigrette or mustard. Avoid creamy sauces like Chick-fil-A Sauce (140 calories per packet) to slash sodium and fat.
Q: Can I eat low-carb at Chick-fil-A?
A: Yes! Grilled nuggets (3g carbs per 8-count) or a salad without dressing are excellent choices.
Q: Are Chick-fil-A salads actually healthy?
A: The Market Salad with grilled chicken is nutrient-dense, but use dressing sparingly. Cobb and Spicy Southwest salads run higher in calories.
Q: What breakfast options are dietitian-approved?
A: Egg White Grill (290 cal) or Greek Yogurt Parfait (270 cal). Avoid hash browns (280 cal) and chicken biscuits (440 cal).
Tip: Always customize—request dressings/sauces on the side and prioritize grilled over fried.
Source: Tara Collingwood, MS, RDN (Board Certified Sports Dietitian)