12 High-protein Chick-fil-A breakfast, According to Dietitians

It can be helpful for athletes to know that Chick-fil-A offers a variety of high-protein menu items that can support their nutrition goals.

Here are 10 high-protein Chick-fil-A breakfast options for athletes that meet their protein needs.

12 Best High-Protein Chick-fil-A Options

The nutritional information provided in this article comes from the Chick-fil-A® website. Please consult the Chick-fil-A website for the most up-to-date nutrition information.

High-Protein Chick-fil-A Breakfast Options

1. Egg White Grill

Egg White Grill sandwiches are one of Chick-fil-A’s lean, high-protein breakfast options. They are made with grilled chicken, egg whites, and American cheese.

• 28 grams of protein in an egg white grill

It is possible for athletes to further increase their protein intake by ordering 1% milk with their breakfast, which provides 7 grams of complete protein, calcium, and vitamin D.

Also check: Survey to get free sandwich

2. Chicken, Egg & Cheese Muffin

Served on an English muffin with an original Chick-fil-A breaded chicken breast, folded egg, and American cheese, the Chicken, Egg & Cheese Muffin is another high-protein breakfast sandwich option at Chick-fil-A.

• 27 grams of protein in a chicken, egg, and cheese muffin

Served on an English muffin, this breakfast sandwich contains fewer saturated fats than its biscuit counterpart (6 grams vs. 12 grams saturated fat).

3. Hash Brown Scramble Burrito With Grilled Fillet

In this breakfast burrito, shredded cheese, hash browns, and scrambled eggs are stuffed. If you use a grilled chicken filet instead of chicken nuggets, you add more protein and reduce calories for a healthier breakfast. Calories, 36 g of fat, 46 g of carbs, 2 g sugar, 3 g fiber, 

• The hash brown scramble burrito with grilled fillet has 36 grams of protein

Athletes can enjoy high-protein Chick-fil-A meals

4. Chick-fil-A® Cool Wrap

Chick-fil-A® Cool Wraps are great high-protein choices for athletes’ lunches and dinners. They are made with grilled chicken, lettuce, a blend of cheeses, and flaxseed flour flatbread.

• 43 grams of protein in Chick-fil-A’s Cool Wrap

For athletes on the go who need a high-protein meal after a game or a quick lunch on-the-go, the wrap is a great option.

5. Grilled Chicken Sandwich

Served on a multigrain bun with grilled chicken breast, lettuce, and tomato, the Grilled Chicken Sandwich is an excellent source of lean protein.

• There are 28 grams of protein in a grilled chicken sandwich

Those planning a team dinner can take advantage of Chick-fil-A’s grilled chicken catering bundle, complete with all the fixings to assemble their own sandwiches.

6. Chick-fil-A® Chicken Sandwich

With a breaded chicken breast served on a toasted bun with two dill pickle chips, the Chick-fil-A® Chicken Sandwich is a protein-rich alternative.

• 29 grams of protein in a Chick-fil-A® Chicken Sandwich

If you are looking for even more protein in your sandwich, you can order the Chick-fil-A® Deluxe Sandwich. The Deluxe Sandwich includes lettuce, tomato, and cheese (American, Colby Jack, or Pepper Jack).

As an alternative, Chick-fil-A offers a multigrain brioche bun, which increases the fiber content of the sandwich (3 grams as opposed to 1 gram).

7. Spicy Chicken Sandwich

A spicy chicken sandwich from Chick-fil-A is a high-protein choice for athletes who enjoy spicy food. It features a breaded chicken breast with a spicy blend of peppers served on toasted buns with dill pickles.

• The protein content of a spicy chicken sandwich is 28 grams

Athletes can order the Chick-fil-A Spicy Chicken Deluxe Sandwich with cheese, lettuce, and tomatoes, just like the original chicken sandwich.

8. Grilled Nuggets

At Chick-fil-A, athletes can also enjoy a lean, high-protein option in the form of Grilled Nuggets that are made with marinated boneless chicken breast.

• There are 25 grams of protein in 8-count Grilled Nuggets
• A 12-count package of Grilled Nuggets contains 38 grams of protein

Healthy Chick-fil-A Sauce for Dipping

Athletes should be aware that some Chick-fil-A sauces are high in fat and calories. Chick-fil-A offers a wide variety of dipping sauces to choose from.

A 1-oz container of the following dipping sauces contains over 100 calories:

• The Chick-fil-A® Sauce contains 140 calories and 13 grams of fat
• Ranch Sauce with Garden Herbs: 140 calories, 15 grams fat
• The Polynesian Sauce contains 110 calories and 6 grams of fat

Chick-fil-A offers the following low-calorie dipping sauces:

• The barbecue sauce contains 45 calories and 0 grams of fat
• A serving of Sweet and Spicy Siracha Sauce contains 45 calories and 0 grams of fat
• There are 25 calories and 2.5 grams of fat in the zesty buffalo sauce
• The honey mustard sauce contains 50 calories and 0 grams of fat

9. Chicken Strips

Rather than eating the original Chick-fil-A sandwich, athletes can enjoy the chicken strips instead. They are made of boneless chicken tenders that have been breaded and then pressure-cooked in peanut oil.

• Protein content of 29 grams per pack of three chicken strips
• A 4-count package of chicken strips contains 39 grams of protein

10. Cobb Salad With Grilled Filet

The Cobb salad with grilled filet is equally delicious but much healthier than the usual chicken nuggets. In addition to sliced hard-boiled eggs and cheese, it also contains nutritionally dense mixed greens, roasted corn, and grape tomatoes.

For a lower-calorie salad dressing, substitute light Italian dressing or light balsamic vinaigrette for 25 and 80 calories, respectively. Or you can get it to go and use a low-calorie dressing.

• Cobb Salad With Grilled Filet 36g Protein

Choosing a Chick-fil-A side that is high in protein

11. Chicken Noodle Soup

The Chick-fil-A chicken noodle soup contains shredded chicken breast, carrots, celery, and egg noodles, which can be a great source of protein for athletes.

• Protein content of a bowl of chicken noodle soup: 17 grams
• Chicken Noodle Soup contains 10 grams of protein per cup

A great high-protein soup option for athletes is Chick-fil-A’s seasonal chicken tortilla soup.

• Chicken Tortilla Soup: 44 grams of protein
• A cup of Chicken Tortilla Soup contains 24 grams of protein

12. Greek Yogurt Parfait

With vanilla bean Greek yogurt, fresh mixed berries, and granola topping, this parfait is a protein-rich side dish that athletes can enjoy with their meals at Chick-fil-A. 

• Protein-rich Greek yogurt parfait with granola: 13 grams

In the morning or at night, athletes can enjoy this as a snack or add it to their breakfast.

Protein Needs of Athletes

Athletes must consume lean protein in their diet, as protein serves many essential functions in the body, including supporting lean muscle mass growth and repair.

During the day, athletes should aim to consume between 0.25 and 0.3 grams of protein per kilogram of body weight at each meal or snack. 

An athlete should aim to consume 25-30 grams of protein at each meal/snack every day. Athletes should also plan to consume protein after their workout as part of their recovery nutrition.

The consumption of protein alone won’t result in muscle gain. A well-planned strength and conditioning program is essential for muscle gain.

How to Build a Healthy Meal

The main focus of a healthy fast-food meal should be on carbohydrate sources and low-saturated fat items in addition to protein.

It is important for athletes to choose whole grain bread for their sandwiches and to choose healthy side dishes like fresh fruit, salads, or fruit and yogurt parfaits.

Besides water, athletes should drink low-fat milk, 100% fruit juice, or low-fat milk with their meals to stay hydrated.

As a final point, athletes should be mindful of their portion sizes and refrain from overstuffing themselves. It is better to enjoy the meal in moderation and then eat a healthy snack later in the day if they are feeling hungry.

Can Chick-fil-A breakfast be considered healthy?

It is possible to find a few healthy breakfast options at Chick-fil-A if you’re on the go. It is important to look for protein when looking for a quick fast-food breakfast, says Jamie Nadeau, RDN, to ensure you stay full and satisfied. 

Foods To Maximize Metabolism

We mentioned several breakfast options at Chick-fil-A that contained acceptable amounts of saturated fat and sodium, two nutrients you should limit.

Fast food tends to sneak alarming amounts of salt and fat into foods. To reduce your risk of heart disease, the American Heart Association recommends consuming less than 13 grams of saturated fat per day, or 5-6% of your daily calories.

It’s important to remember that most of your sodium intake comes from processed foods (including fast food) and not from the salt shaker.

As per the Dietary Guidelines for Americans, sodium intake should not exceed 2,300 milligrams a day. One fast-food item can contain as much salt or more than that!

Dietitians recommend the following Chick-fil-A breakfast items because they are high in protein, lower in sodium, and overall tasty!