Chick-fil-A is famous for its fried chicken sandwiches and waffle fries, but can it be part of a healthy eating plan, especially when trying to lose weight? Like any fast food, the healthfulness of a Chick-fil-A meal depends on what you order and how often you eat it. While some might dismiss all drive-thru food as inherently unhealthy, strategic choices can make Chick-fil-A a viable option, even for those focused on weight loss.
What Makes a Chick-fil-A Meal “Healthy” or Not?
When determining if a meal is “healthy,” consider its nutritional profile, particularly calories, protein, saturated fat, fiber, and sodium. A basic Chick-fil-A meal, like a Classic Chicken Sandwich, tends to be high in calories, sodium, and saturated fat but low in fiber. Most meals at Chick-fil-A provide sufficient protein, with some dishes offering more than 75% of your daily recommended protein.
Chick-fil-A meals may not be the healthiest, but at the end of the day, it is just one meal out of the many you consume. Strive for balance overall, and use the guidance below to help craft a healthier meal when dining at Chick-fil-A.
Breaking Down the Menu: Classic Picks vs. Grilled Alternatives
One of the simplest ways to cut calories and fat at Chick-fil-A is to swap the classic fried choices for grilled alternatives.
Chicken Sandwiches
The classic Chick-fil-A Chicken Sandwich comes with seasoned, boneless chicken breast fried in peanut oil and served on a toasted, buttery bun with dill pickles. The sandwich provides 420 calories, 3.5 grams of saturated fat, 1,460 mg of sodium, 1 gram of fiber, and 29 grams of protein.
Read also: A Guide to Enjoying Chick-fil-A Diet Lemonade Guilt-Free
For comparison, the grilled chicken sandwich is served with a lemon-marinated boneless chicken breast, multigrain bun, green leaf lettuce, and tomato. The sandwich has 390 calories, 2.5 grams of saturated fat, 765 mg of sodium, 3 grams of fiber, and 28 grams of protein. The differences between the grilled and classic chicken sandwiches are pretty minimal except for sodium.
Choosing the Grilled Chicken Sandwich over the Original saves you 120 calories and 13 grams of fat. Ordering the sandwich without butter can further reduce the calorie count by 30 calories. For a significant reduction, consider dropping the bun altogether, saving about 180 calories and 35 total carbs, bringing the Grilled Chicken Sandwich without the bun to approximately 130 calories.
Nuggets
The difference between the grilled and classic nuggets is more significant. The classic Chick-fil-A Nuggets have 250 calories, 2.5 grams of saturated fat, 1,210 mg of sodium, and 27 grams of protein. In comparison, the grilled nuggets contain 130 calories, 0.5 grams of saturated fat, 440 mg of sodium, and 25 grams of protein. Protein remains similar between the two, but calories and sodium vary significantly.
You can order an 8-count of Grilled Nuggets for 140 calories, 3.5 grams of fat, and 25 grams of protein. If you're feeling extra hungry, a 12-count provides 210 calories and 38 grams of protein. There's also a 4-count option with only 70 calories and 13 grams of protein for a quick boost between meals.
Other Menu Options
Grilled options at Chick-fil-A are generally lower in calories and fat than their classic fried counterparts. They also come with multigrain buns or wraps and include some veggies.
Read also: Chick-fil-A's Diet Lemonade
The breakfast menu also offers healthier choices. The breakfast sandwich, served with egg whites and American cheese, has 27 grams of protein and 290 calories. The 4-count Chick-fil-A Chick-n-Minis® makes a satisfying 360-calorie breakfast.
Unpacking Your Condiments
Adding sauces quickly increases a Chick-fil-A dish's calorie, sugar, and sodium content.
The nutrition profile of some popular Chick-fil-A sauces is the following:
- Chick-fil-A sauce: 140 calories, 2 grams saturated fat, 170 mg sodium, and 6 grams sugar
- Honey mustard sauce: 50 calories, 0 grams saturated fat, 160 mg sodium, 10 grams sugar
- Zesty buffalo sauce: 25 calories, 0 grams saturated fat, 570 mg sodium, 0 grams sugar
- Barbeque sauce: 45 calories, 0 grams saturated fat, 200 mg sodium, 9 grams sugar
- Polynesian sauce: 110 calories, 1 gram saturated fat, 210 mg sodium, 13 grams sugar
Holding the sauce can significantly reduce your calorie intake. For example, the Chick-fil-A Sauce adds 140 extra calories. Instead, opt for the 0 calorie Hot Sauce or stick with Ketchup at 25 calories each.
Just because a sauce is low in calories does not mean it is also low in fat, sodium, or sugar. Instead, carefully review the nutrition labels to determine the best sauce option, given your goals. For example, although the Honey Roasted BBQ sauce has 60 calories-slightly more than some other sauces-it contains significantly less sodium-only 75 mg-and less sugar than many other options.
Read also: Your Keto Guide to Chick-fil-A
Always ask for the sauce on the side so you control how much goes on your food. Mix and match sauces based on flavor preferences, but limit your consumption to just one packet overall.
Navigating Salads and Sides
Surprisingly, salads may not always be the best option at Chick-fil-A. The Cobb Salad boasts 830 calories, 13 grams of saturated fat, 2,200 mg of sodium, and 42 grams of protein. This one salad contains nearly 96% of the recommended daily limit of 2,300 mg of sodium. Similarly, with 42 grams of protein per dish, the Cobb Salad provides 77% of the recommended dietary allowance of protein for a person weighing 150 pounds.
However, the Grilled Market Salad can be a good choice. It includes Romain lettuce and baby greens, with blueberries and sliced grilled chicken breast. It has 330 calories, 14 grams of fat, and 27 grams of protein. Be mindful of the dressing; the Zesty Apple Cider Vinaigrette has 230 calories, while the Chili Lime Vinaigrette is a lighter option, saving you 170 calories. Avoid the Avocado Lime Ranch (310 calories) and creamy salsa (290 calories).
The Superfood Side, a broccolini and kale blend tossed in maple vinaigrette dressing and topped with dried sour cherries with roasted nut blend, is another healthy option at 150 calories and 3 grams of protein. Feel free to pair this side with nearly any entree.
Healthy Meal Options at Chick-fil-A
Here are some healthy meal options to consider at Chick-fil-A:
Egg White Grill: A good option when you're on the run, with 300 calories, 7 grams of fat, and 25 grams of protein. Hold the cheese to save 50 calories and order extra egg whites on the side for added protein. Pair it with a small Thrive Farmers coffee, black or with a couple of Chick-fil-A coffee creamers at 15 calories each.
8-Count Grilled Nuggets: A perfect bite-sized snack on the run! At 140 calories, 3.5 grams of fat, and 25 grams of protein. Add a Superfood Side Salad and a Medium Unsweetened Iced Tea for a more complete meal.
Grilled Chicken Sandwich: Opt for the grilled version to save calories and fat compared to the Original Chicken Sandwich.
Superfood Side: A nutritious and delicious side option to complement any entree.
Grilled Market Salad: A salad that really hits the spot, but be mindful of the dressing.
Grilled Chicken Cool Wrap: Swap out the Avocado Lime Ranch dressing for either the Chili Lime Vinaigrette or Lite Balsamic Vinaigrette. To reduce carbs, ask for a bowl and a fork, unroll one of the two wraps, and eat it like a mini grilled chicken salad.
Bonus Tips for Healthy Eating at Chick-fil-A
- Plan Ahead: Download the Chick-fil-A mobile app to your phone. Plan ahead and avoid making hasty game-time decisions! You can easily customize your meals, review the total number of calories, and save your favorite meals for later.
- Customize Your Order: Don't be afraid to ask for modifications, such as no butter on your sandwich or dressing on the side.
- Stay Hydrated: Choose water, unsweetened tea, or diet lemonade instead of sugary drinks. When made with Diet Lemonade, the Chick-fil-A Frosted Lemonade can also fit into your goals.
The Chick-fil-A Salad Diet: A Real-Life Example
Tom Carroll lost 132 pounds by eating a Chick-fil-A salad every day. Alarmed by his growing weight and the toll it was taking on his health, Tom Carroll lost 132 pounds in a unique way: eating a Chick-fil-A salad every day. He’s been following that routine for more than a year, always ordering the restaurant’s Spicy Southwest Salad for lunch - his big meal of the day - then making a homemade version of it for dinner. Carroll, 32, says he’s not bored eating the same thing every day - a strategy dietitians say can have important advantages - noting he just really likes the taste.
The 680-calorie salad contains mixed greens, tomatoes, roasted corn, black beans, chiles, red bell peppers, cheese, grilled chicken, and comes with tortilla strips, pepitas and a creamy salsa dressing.
Carroll says he’s not paid by Chick-fil-A and no one from the company has contacted him, other than the manager of his local restaurant who gifted him a salad after reading the essay Carroll wrote about his weight loss journey, titled “Chick-fil-A Saved My Life.”
What Made It Work?
Lisa Young, Ph.D., a registered dietitian and adjunct professor of nutrition at New York University, notes that Carroll made a significant change by choosing a much healthier option than he had been eating previously. She also says that the salad contains a good amount of protein, 33 grams, which helps people feel full.
Young likes the salad’s ingredients and notes that it contains a “good amount of protein,” 33 grams, which helps people feel full. But she was concerned by the high salt content, 1,570 milligrams of sodium. She recommended getting the salad dressing on the side and cutting back on the cheese to consume less saturated fat.
Carroll also made other lifestyle changes, such as giving up alcohol and joining a gym. He stopped drinking soda and sports drinks, hydrating with water and flavored seltzer only.
Key Takeaways from Carroll's Success
- Consistency: Eating the same meal every day can have advantages like having control over the number of calories consumed and being "on autopilot."
- Enjoyment: Choosing a meal you genuinely enjoy makes it easier to stick to your plan.
- Additional Changes: Combining healthier food choices with other lifestyle changes, such as exercise and reducing alcohol consumption, can lead to significant weight loss.