Healthiest Chick-fil-A Breakfast [According To Dietitians]

Mornings can be tough, whether you’re tripping to school, hauling kids to school, or stuck in traffic to get to work. It can be a little easier, however, if you know you can grab a healthy-ish breakfast while on the go at a drive-thru.

Besides the healthiest Chick-fil-A breakfast, this American fast-food chain also offers delicious lunches and dinners. 

To power yourself through a busy morning, here are some healthy Chick-fil-A breakfast options you can order if you’re in a hurry.

How Healthy Is Chick-fil-A’s Breakfast?

There are a few healthy breakfast options at Chick-fil-A if you’re on the go. 

Saturated fat and sodium are two nutrients you’ll want to limit. Chick-fil-A offers several breakfast options that are acceptable in terms of salt and fat. 

According to the American Heart Association, saturated fat should not exceed 13 grams per day or 5-6 percent of your daily calories.

It is important to keep in mind that most sodium is consumed through processed foods (including fast food) rather than salt shakers.

A diet that includes less than 2,300 milligrams of sodium each day is recommended by the Dietary Guidelines for Americans. In just one fast-food item, you can find this much salt or even more!

These Chick-fil-A breakfast items are dietitian-approved, high in protein, low in sodium, and low in saturated fat.

13 Healthiest Breakfasts At Chick-fil-A

1. Egg White Grill

Nadeau says, “The Egg White Grill is a delicious breakfast option that includes egg whites, cheese, and grilled chicken served on an English muffin.” The breakfast has 26 grams of filling protein, 30 grams of carbs, and only 3.5 grams of saturated fat, so it is well-balanced.

Each order contains 290 calories, 8 grams of fat (3.5 grams of saturated fat, 0 grams of trans fat), 980 mg of sodium, 30 grams of carbohydrates (1 gram of fiber, 2 g of sugar), and 26 grams of protein.

2. Greek Yogurt Parfait with Granola

If you’re looking for something lighter, but still want to feel satisfied, Nadeau says that the Greek Yogurt Parfait has 270 calories and 13g of protein. If you’d rather skip breakfast or just need a quick snack to get you through the morning, this is a great option since it’s not high in calories or protein to count as a whole meal.

There are 270 calories, 9 grams of fat (3.5 grams of saturated fat, 0 grams of trans fat), 80 mg sodium, 36 grams of carbs (1 gram of fiber, 26 grams of sugar), and 13 grams of protein in each order

3. Grilled Chicken Hash Brown Scramble

An excellent breakfast option is Chick-fil-A’s Hash Brown Scramble Bowl with Grilled Chicken. 

Using fluffy scrambled eggs, perfectly seasoned grilled chicken, crispy hash browns, and a blend of cheeses, Jessie Hulsey RD, LD, a registered dietitian in Atlanta, explains that this breakfast keeps you full and energized throughout the morning.  The high protein content of this breakfast bowl promotes satiety, maintains muscle mass, and regulates blood sugar levels.

This order contains 410 calories, 26 g fat (8 g saturated fat, 0 g trans fat), 1190 mg sodium, 15 g carbs (2 g fiber, 2 g sugar), and 30 g protein.

4. Chicken, Egg & Cheese Muffin

A breakfast sandwich with Chick-fil-A breaded chicken breast, eggs, and American cheese is a good choice for those who prefer the original Chick-fil-A breaded chicken.

For comparison purposes, ordering the same sandwich on a biscuit adds 5 grams of saturated fat. Chicken, Egg & Cheese Muffins provide 37 grams of carbohydrates and 27 grams of protein. English muffin sandwiches are a healthier option since athletes should limit saturated fat in their diets.

Chick-fil-A Chicken: How is it Made?

The original Chick-fil-A breaded chicken recipe uses 100% whole chicken breast meat that contains no added fillers, hormones, or antibiotics, according to Chick-fil-A’s website.

With a milk-and-egg wash, breading, and pressure cooking in peanut oil, Chick-fil-A chicken has become a fast-food favorite for many.

5. Grilled Breakfast Filet and Hashbrowns

There isn’t a secret menu at Chick-fil-A, but you can make a healthy breakfast there by ordering a breakfast side and a Grilled Breakfast Filet under the “proteins” menu option, says Lara Clevenger MSH, RDN, CPT. For a balanced breakfast, choose a Grilled Breakfast Fillet and Chick-fil-A Hash Browns with 16 grams of protein, 23 grams of carbohydrates, and only 860 milligrams of sodium.

The following are the nutritional values per order: 330 calories, 19 g fat (2 g saturated fat, 0 g trans fat), 860 mg sodium, 23 g carbs (3 g fiber, 0 g sugar), 16 g protein.

6. Chick-fil-A Minis

With just a fraction of the saturated fat and sodium of your favorite chicken nuggets and a warm yeast roll, Chick-fil-A Minis have all the flavor you love. There are only 4 grams of saturated fat in a 4-piece order of minis, but 26 grams of protein.

An order contains 360 calories, 13 grams of fat (4 grams saturated fat, 0 grams trans fat), 980 mg sodium, 30 grams of carbs (1 gram fiber, 2 g sugar), and 26 grams of protein.

Chick-fil-A’s healthy entree options

7. Grilled Chicken Sandwich

A great option for athletes at Chick-fil-A is the Grilled Chicken Sandwich, which is made from marinated and grilled chicken breasts, lettuce, and tomato, and is served on a multigrain bun. An entrée for athletes that contains 43 grams of carbohydrates and 28 grams of protein, this sandwich is a healthy choice.

8. Chick-fil-A® Sandwich on Multigrain Bun

A classic Chick-fil-A® Sandwich, which contains 29 grams of protein, is available for athletes who prefer Chick-fil-A’s original breaded chicken. Order the sandwich on a multigrain bun for a healthier option. In addition to toppings, athletes can request lettuce and tomato.

9. Grilled Nuggets

For athletes looking for a lean source of protein, Chick-fil-A Grilled Nuggets offer a lean source of protein. An 8-count provides 25 grams of protein and 1 gram of saturated fat.

With the grilled nuggets, athletes can order a fruit cup or a fruit and yogurt parfait for a boost in carbohydrates.

Chick-fil-A offers healthy side dishes and salads

Chick-fil-A offers a variety of healthy side options for athletes who sometimes struggle to find fresh fruit and vegetables at fast-food restaurants.

10. Fruit Cup

With a medium fruit cup, you’ll get 15 grams of carbohydrates, as well as chopped apples, mandarin oranges, strawberry slices, and blueberries.

It is a great addition to an athlete’s meal because it contains carbohydrates, fiber, vitamins, and minerals, making it a great side dish.

11. Side Salad and Kale Crunch Side

As well as traditional side salads, Chick-fil-A also offers kale crunch salads that are ideal for adding leafy greens to lunches and dinners.

Chick-fil-A salad dressings are served on the side, which allows you to control how much is added to your salad.

• Dressing with a light Italian flavor
• Dressing with zesty apple cider vinaigrette
• A light balsamic vinaigrette dressing for salads
• Honey mustard dressing without fat

12. Market Salad

It includes grilled chicken, chopped apples, fresh strawberries, blueberries, and blue cheese on top of mixed greens, as well as chopped red and green apples.

A healthy choice for athletes, the Market Salad includes roasted almonds and harvest nut granola on the side.

13. Chicken Noodle Soup

An athlete can also enjoy Chicken Noodle Soup with their meal at Chick-fil-A. The chicken noodle soup contains 10 grams of protein and 25 grams of carbohydrates. There are 17 grams of protein and 38 grams of carbohydrates in a bowl of chicken noodle soup.

At Chick-fil-A, athletes can enjoy a nutrient-rich meal option by pairing chicken noodle soup with a Chick-fil-A Market Salad.

4 Worst Breakfast Options At Chick-fil-A

Chick-fil-A offers plenty of healthy breakfast options, but you might want to steer clear of these three less-than-stellar choices.

1. Hash Brown Breakfast Burrito with Sausage

According to Joanna Ayalloore MS RD LDN CNSC, consuming this breakfast burrito first thing in the morning is way too harsh on the body since it contains 720 calories, 47 grams of fat, and 1,450 milligrams of sodium.

A typical order contains 720 calories, 47 grams of fat (16 grams saturated fat, 0 grams trans fat), 1450 mg sodium, 46 grams of carbohydrates (3 grams fiber, 1 gram sugar), and 28 grams of protein.

2. Chicken Biscuit

Wan Na Chun, MPH, RD says the Chicken Biscuit is one of three breakfast items to avoid because of fat, salt, and excess carbohydrates. By the time you finish breakfast, you will already have consumed 66 percent of your daily sodium requirement.

The calories are 460, the fat is 23 grams (8 grams saturated fat, 0 grams trans fat), the sodium is 1510 mg, the carbohydrate is 45 grams (2 grams fiber, 6 grams sugar), and the protein is 19 grams.

3. Sausage, Egg & Cheese Biscuit

Despite the importance of enjoying a balanced diet that includes indulgences, Hulsey says this Sausage, Egg & Cheese sandwich has 18 grams of saturated fat, which is close to the amount recommended by the American Heart Association for a day. You can find healthier breakfast sandwich options on the menu if you’re craving one.

The following nutritional information is per order: 610 calories, 42 g fat (18 g saturated fat, 0 g trans fat), 1510 mg sodium, 38 g carbs (2 g fiber, 4 g sugar), and 22 g protein.

4. Sausage, Egg & Cheese Muffin

The Sausage, Egg & Cheese Muffin may be healthier than a biscuit, but it is still not a healthy way to start your day. Each serving contains over half the daily recommendations for saturated fat and sodium.

The serving contains 500 calories, 33 grams of fat (12 grams of saturated fat), 1,030 mg of sodium, 30 grams of carbs (1 gram of fiber, 2 grams of sugar), and 23 grams of protein.

How dietitians chose the unhealthiest Chick-fil-A breakfasts

• Calorie-dense: There are three meals in a day, so loading a lot of calories into breakfast does not always work out in your favor (with potential snacks included). There are some sides, however, that are not filling enough to keep you from reaching for more food after a few hours, such as hash browns or low-protein options.
• Contains a lot of saturated fat: For a 2,000-calorie diet, the American Heart Association recommends limiting saturated fat to just 13 grams, or 10% of total calories. Breakfast options like these add up to 50-100% of the recommended daily limit in just one serving, according to the Dietary Guidelines for Americans.
• High sodium content: A common characteristic of fast food is its high sodium content. Breakfast foods containing processed meat, potatoes, and bread products are especially high in sodium content. You can increase your risk of heart disease and stroke by eating Chick-fil-A’s worst menu items, which are high in sodium.