10 Healthy Options at Chick-fil-A for Athletes
Chick-fil-A is a restaurant commonly enjoyed by athletes for a quick meal on-the-go.
It can be helpful for athletes to know what healthy options are available at Chick-fil-A that can help them meet their sports nutrition needs.
Healthy Fast-Food Choices for Athletes
Athletes looking for healthy options at fast-food restaurants should focus on meals that provide a good source of carbohydrates, a moderate amount of lean protein, and that are low in saturated fat.
Carbohydrates provide the body with the energy needed to perform at its best. While protein is important for supporting athletes with building and maintaining lean muscle mass.
Tips for Making Healthy Fast-Food Choices
General tips that can help athletes with making healthy choices at fast-food restaurants include:
- Limit Fried Foods – Choose entrees that are grilled, roasted, or baked instead of deep fried.
- Choose a Healthy Side Item – Side items such as fruit cups, apple slices, Greek yogurt parfaits, steamed vegetables, and side salads are all great options.
- Watch Portion Sizes – Don’t supersize your meal. Instead plan to have a healthy snack later in the day if you are still hungry.
- Ask for the Sauce on the Side – Ordering the sauce for your sandwich or dressing for your salad on the side allows for you to control the amount added to your meal.
- Select a Healthy Beverage – Enjoy water, low-fat milk, or 100% fruit juice to drink with your meal.
10 Healthy Options at Chick-fil-A for Athletes
Now that you have some general ideas for making healthy fast-food choices, let’s look at 10 healthy options at Chick-fil-A for athletes.
All the nutrition information included in this article comes from the Chick-fil-A® website. Menu options and nutrition information may change as products are updated. For the most current nutrition information, refer to the Chick-fil-A website.
A Note on Sodium
It is important to note that many of the Chick-fil-A options discussed below are high in sodium. In general, consuming sodium in the diet can help athletes with replacing the sodium lost in sweat.
However, athletes who have been advised to restrict sodium in their diet should work with a sports dietitian nutritionist to develop an individualized plan for meeting their sports nutrition needs.
Healthy Options at Chick-fil-A for Breakfast
#1 Egg White Grill
The Egg White Grill breakfast sandwich is a healthy option for athletes at Chick-fil-A. The breakfast sandwich is made with grilled chicken, egg whites, and American cheese and is served on an English muffin.
The breakfast sandwich provides both carbohydrates and protein, making it a nutritious selection. Athletes can enjoy the Egg White Grill with a side of fresh fruit and 1% milk for a healthy breakfast on-the-go.
- Egg White Grill: 300 calories, 27 g protein
#2 Chicken, Egg & Cheese Muffin
For those who prefer the original Chick-fil-a breaded chicken, the Chicken, Egg & Cheese Muffin is a good choice.
This breakfast sandwich is made with the original Chick-fil-A breaded chicken breast, folded egg, and American cheese, is also served on an English muffin.
- Chicken, Egg & Cheese Muffin: 410 calories, 27 g protein
For comparison purposes, ordering the same sandwich on a biscuit adds 6 grams of saturated fat. Since athletes should aim to limit saturated fat in their diets, the English muffin sandwich is a healthier option.
How is the Original Chick-fil-A Chicken Made?
If you have ever wondered how the original Chick-fil-A breaded chicken is made, here’s the scoop. According to the Chick-fil-A website, the restaurant uses 100% whole chicken breast meat that contains no added fillers, hormones, or artificial preservatives.
The chicken is dipped in a milk-and-egg wash, breaded by hand, and then pressure cooked in 100% fully refined peanut oil – resulting in the classic Chick-fil-A chicken that has become a fast-food favorite for many.
#3 Berry Parfait
The Berry Parfait with Granola is another healthy breakfast option at Chick-fil-A. The parfait is made with vanilla bean yogurt, fresh mixed berries, and a granola topping.
The Berry Parfait can be an easy way for athletes to boost the carbohydrate and protein content of their breakfast at Chick-fil-A.
Athletes can also order a Berry Parfait to-go and enjoy it as a balanced snack later in the day.
- Berry Parfait: 270 calories, 14 g protein
Healthy Entrée Options at Chick-fil-A
#4 Grilled Chicken Sandwich
The Grilled Chicken Sandwich is a great option for athletes at Chick-fil-A. It is made with a marinated and grilled chicken breast, lettuce, and tomato and is served on a multigrain bun.
Each sandwich provides carbohydrates and lean protein making it a healthy entrée choice for athletes.
The Grilled Chicken Sandwich can make a great addition to an athlete’s post-game meal, helping to support their recovery nutrition needs.
- Grilled Chicken Sandwich: 390 calories, 28 g protein
#5 Chick-fil-A® Chicken Sandwich on Multigrain Bun
Those athletes who prefer the original Chick-fil-A breaded chicken can order the classic Chick-fil-A® Sandwich.
- Chick-fil-A® Chicken Sandwich: 420 calories, 29 g protein
For a healthier option, consider ordering the sandwich on a multigrain bun. Athletes can also request vegetable toppings, such as lettuce and tomato, be included on the sandwich.
#6 Grilled Nuggets
In addition to the sandwiches, the Grilled Nuggets are a healthy option for athletes looking to add protein to their meal at Chick-fil-A.
- Grilled Nuggets (8 count): 130 calories, 25 g protein
- Grilled Nuggets (12 count): 200 calories, 38 g protein
To boost the carbohydrate content of the meal, athletes can order a fresh fruit cup or a fruit and yogurt parfait to enjoy with the grilled nuggets.
Healthy Chick-fil-A Dipping Sauces
Chick-fil-A offers a variety of dipping sauces that athletes can enjoy with their sandwich or nuggets.
When selecting a dipping sauce, athletes should be aware that some of the Chick-fil-A sauces are high in both calories and fat.
For example, the following dipping sauces contain over 100 calories per 1-oz container:
- Garden Herb Ranch Sauce: 140 calories, 15 grams fat
- Chick-fil-A® Sauce: 140 calories, 13 grams fat
- Polynesian Sauce: 110 calories, 6 grams of fat
Lower calorie Chick-fil-A dipping sauce options include:
- Honey Mustard Sauce: 50 calories, 0 g fat
- Barbeque Sauce: 45 calories, 0 g fat
- Sweet and Spicy Siracha Sauce: 45 calories, 0 g fat
- Zesty Buffalo Sauce: 25 calories, 2.5 g fat
Healthy Side and Salad Options at Chick-fil-A
It can sometimes be challenging to find fresh fruit and vegetable options at fast-food restaurants.
However, Chick-fil-A has a variety of healthy side options athletes can select from.
#7 Fruit Cup
Chick-fil-A offers a fresh Fruit Cup that includes chopped red and green apples, mandarin oranges, strawberry slices, and blueberries.
Fresh fruit contains carbohydrates, fiber, vitamins, and minerals making it a great addition to an athlete’s meal plan.
- Medium Fruit Cup: 70 calories, 16 g carbohydrates
The fresh fruit cup is available as a side to be enjoyed at breakfast, lunch, or dinner.
#8 Kale Crunch Side
Chick-fil-A also offers a variety of fresh salads that athletes can enjoy as healthy additions to their meals.
The kale crunch side salad at Chick-fil-A is a great way for athletes to add leafy greens to their lunch or dinner. The salad includes kale tossed in Apple Cider and Dijon Mustard vinaigrette topped with roasted almonds.
- Kale Crunch Salad: 170 calories, 4 g protein
#9 Market Salad
The Market Salad is a great way for athletes to add both fruit and vegetables to their Chick-fil-A meal.
The salad includes grilled chicken served on top of mixed greens with chopped red and green apples, fresh strawberries and blueberries, and blue cheese.
The Market Salad is also served with roasted almonds and harvest nut granola on the side.
- Market Salad: 550 calories, 28 g protein
Healthy Salad Dressings at Chick-fil-A
The salad dressings at Chick-fil-A are served on the side, which allows you to control the amount added to your salad.
Chick-fil-A dressings that are lower in saturated fat and are healthier options include:
- Light Italian Dressing
- Zesty Apple Cider Vinaigrette Dressing
- Light Balsamic Vinaigrette Dressing
- Fat-Free Honey Mustard Dressing
#10 Chicken Noodle Soup
Chicken Noodle Soup is another healthy side option at Chick-fil-A that athletes can enjoy with their meal.
The soup contains shredded chicken breast, chopped carrots and celery, and egg noodles, providing both carbohydrates and lean protein. It is also high in sodium, which can help athletes with replacing sodium sweat losses following a workout.
- Chicken Noodle Soup (cup): 170 calories, 10 g protein
- Chicken Noodle Soup (bowl): 280 calories, 17 g protein
Pairing a bowl of chicken noodle soup with a Chick-fil-A Market Salad is a nutrient-rich meal option that athletes can enjoy at Chick-fil-A.
Note: Athletes who have been advised to restrict sodium in their diet should work with a sports dietitian nutritionist to develop an individualized plan for meeting their sports nutrition needs.
Chick-fil-A Gluten-Free Options
The Chick-fil-A website clearly labels the allergens that each menu item contains.
For athletes following a gluten-free diet, it is important to note that all of the breaded chicken items on the menu contain wheat. Individuals who are gluten sensitive will want to select other options such as the grilled chicken nuggets.
10 Healthy Options at Chick-fil-A for Athletes
You are now set with 10 ideas for healthy options to order the next time you visit Chick-fil-A.
For additional sports nutrition tips on dining out, check out my blog: Building a High-Protein Chipotle Bowl for Athletes.
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About the Author
Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.
If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.
