Your Chick-fil-A Cravings May Actually Be Healthy (2024)

When you think of Chick-fil-A, things like "frothy milkshake," "crispy fried," and "damn, I want that," may come to mind. The last word you'd likely associate with the fast-food chain is “healthy.” But it turns out, the Atlanta-based restaurant does have diet-friendly fare if that's what you happen to be on the hunt for. With the help of a few registered dietitians, we've broken down the options, as well as an easy way to hack the menu if you're really feeling that Spicy Deluxe Sandwich—just not the carbs.

What to Order for Breakfast

For a morning pit stop at Chick-fil-A, "The Lifestyle Dietitian" Jerlyn Jones, MS, MPA, RDN, recommends pairing the Egg White Grill with the Greek Yogurt Parfait. However, if you're just ordering the yogurt, you can splurge on the grilled nuggets.

According to Jones, the average calorie count to maintain a healthy weight for adult females is between 500 to 600 calories per meal, and for males it's between 700 to 850 calories. Of course, the suggested range varies depending on how active you are.

"The Egg White Grill is lower than the average 500 calories," says Jones. "Skip the American cheese, and the calories are reduced by 100 along with 9 grams of fat."

"The Greek Yogurt Parfait is served with fresh strawberries and blueberries, and it's a fulfilling way to start your morning," Jones adds. "Greek yogurt typically contains 17 grams of protein—double the protein of regular yogurt—which leads to even greater satiety throughout the day. Berries are a good source of fiber, too. The parfait is 250 calories, so go ahead and add that four-count grilled chicken nuggets at 140 calories to your order, she says. "You'll still be well below the average 500-600 calories per meal for weight maintenance."

As far as skimping on the cheese, the company's app allows you to add or remove toppings from most entrées to create healthier choices on the go. The chain was also one of the first quick-serve restaurants to offer gluten-sensitive menu options, including a new bun.

What to Order for Lunch and Dinner

Hands down, the nutritionists agree that the Grilled Chicken Sandwich is the healthiest of the poultry lot, with salads, surprisingly, coming in second.

"The grilled chicken sandwich comes with a fiber-rich multi-grain bun, lettuce, and tomato," says Jones.

CEO of TelaDietitian Jackie Arnett Elnahar, RD, adds that the Grilled Chicken Cool Wrap is also a solid choice because it comes with a serving of veggies, including carrots, red cabbage, and lettuce, which add up to 15 grams of fiber.

"Calories are one aspect, but it's important for me to see what I'm getting for those calories," explains Elnahar.

And, if you're jonesing for greens, go for the Market Salad.

"Sometimes salads are not the most nutritious items on a menu because of the high sodium and fat content," says Jones. "The grilled Market Salad provides a mixture of fruit, vegetables, and protein below 350 calories [not including the salad dressing]. Though the sodium is high at 28 percent of total daily values but lower than other salads on the menu."

Although Chick-fil-A's Fruit Cup is a healthy go-to side, Smartee Plate creator Jennifer Glockner, RD, says diners should know that the Mandarin oranges in the cup have added sugar.

What to Skip

Resist the urge to make it a combo and select the Superfood Side instead, Jones says, which includes a vegetable medley of kale and broccolini, drenched in a maple vinaigrette dressing and topped with dried sour cherries and nuts.

And, if you are being particularly mindful of what you eat, "Try to avoid the fried chicken sandwich," advises Glockner. "It contains double the amount of saturated fat [4 grams] than the grilled chicken sandwich and 19 grams of total fat. The sodium content is extremely high at 1350 milligrams."

And, if we're being honest, beyond the potato fries, the milkshakes are the draw at Chick-fil-A. But it's basically like sipping dessert in a cup.

"The milkshakes and frosted drinks are loaded with sugar and fat and should be treated as a beverage you drink occasionally," suggests Jones.

How to Enjoy Your Favorites

Founder of Nutrition Now Lauren Manaker, MS, RDN, LD, CLEC, offers two simple hacks: ask for an unbuttered bun and add water to the Diet Lemonade.

"The restaurant automatically adds butter to the sandwich buns, and by skipping that step you save some calories," says Manaker. "Although the lemonade is sweetened with Splenda, it's still not sugar-free since lemons naturally contain sugar. Request a glass of half Diet Lemonade and water."

Now, What About Those Sauces?

"The condiments are what I see as an issue," Manaker explains. "If a person is monitoring their carbohydrate intake, due to diabetes or another health condition, certain condiments are loaded with sugar. As delicious as the Polynesian sauce is, it's [packed] with sugar and corn syrup. Additionally, it contains 13 grams of carbohydrates, which is almost an entire carbohydrate serving."

At just 50 calories, Glockner recommends the Honey Mustard and Barbeque sauces for dipping because they have less preservatives. But be mindful of what you're drizzling over your salad.

"The dressings have varying fat, sodium, and added sugar content," says Glockner. "Avoid the creamy ones. The Avocado Lime Ranch Dressing may seem healthy, however, it contains more oil and buttermilk than avocado. The best choices are the Barbeque and Honey mustard for sauces, but they still have added sugar of about 9 to 10 grams."

"Your best bet is to use the Light Italian Dressing or Chili Lime Vinaigrette as a sauce since it's low in calories, fat, and sugar but not in flavor," adds Elnahar.