When you think of fast food, images of crispy fried chicken nuggets and mouth-watering chicken sandwiches probably dance in your head. But let’s be honest—“healthy” isn’t usually the word that springs to mind. Yet, if you swing by Chick-fil-A, there’s a surprising array of options that can actually be good for you. Curious about what to order? We reached out to Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT—a board-certified sports dietitian and co-author of the Flat Belly Cookbook for Dummies—to get the scoop on her go-to items. “When it comes to fast food, it’s essential to look beyond the main entrée,” she advises. “Sides like fries and those tempting sauces—think mayo and Chick-fil-A Sauce—can pack in hidden calories. And don’t get me started on sodium; it creeps in way faster than you think, especially in dressings and dips.”
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Grilled Chicken Sandwich
First up, the grilled chicken sandwich. You’d be hard-pressed to go wrong with this classic choice.
Nutrition: 390 calories, 28g protein, 12g carbs, 3g fiber.
Why It’s RD-Approved: “It offers lean protein, a whole-grain bun, and a heap of veggies,” Collingwood explains. It’s like a mini celebration of wholesome deliciousness!
Grilled Nuggets
Next, we have the grilled chicken nuggets. Because who says you can’t have your nuggets and eat healthy too?
Nutrition: 130 calories, 25g protein, 3g carbs.
Why It’s RD-Approved: “These are low in calories but high in protein—a perfect snack or a lovely side to your favorite soup or salad,” Collingwood states.
Market Salad with Grilled Chicken
Feeling like a salad might tickle your fancy? Go for the Market Salad with grilled chicken—it’s like a garden party in a bowl.
Nutrition: 540 calories (with toppings and dressing), 28g protein, 5g fiber.
Pro Tip: “Use half the dressing or try the light balsamic vinaigrette to shave off extra calories,” suggests Collingwood.
Why It’s RD-Approved: “It’s packed with greens, fruit, nuts, and tender grilled chicken,” she adds. What’s not to love?
Chicken Noodle Soup
Simple and comforting, the Chicken Noodle Soup is another stellar option. Just remember, stick to a medium size if you want to keep it light.
Nutrition: 230 calories, 22g protein, 3g fiber.
Why It’s RD-Approved: “This dish combines comfort with health—it’s high in protein and relatively low in calories. It pairs beautifully with a side of grilled nuggets,” says Collingwood.
Side Salad with Grilled Nuggets
Collingwood also suggests a delicious duo: a side salad accompanied by a 5-count of grilled nuggets.
Nutrition: Approximately 320-350 calories, depending on your choice of dressing.
Why It’s RD-Approved: “This combo is customizable and satisfying, offering a wonderful balance of protein and fiber,” she explains. Perfect for when you want to build your own meal!
Egg White Grill
If breakfast is your jam, don’t overlook the egg white grill. This choice might just redefine your morning routine.
Nutrition: 290 calories, 26g protein, 8g carbs.
Why It’s RD-Approved: “It’s one of the healthiest breakfast fast food options out there—featuring egg whites, grilled chicken, and an English muffin,” she reveals. Who knew morning goodness could taste this good?
Greek Yogurt Parfait with Granola
Another breakfast delight is the Greek yogurt parfait with granola. A perfect blend of taste and health.
Nutrition: 270 calories, 13g protein, 2g fiber.
Why It’s RD-Approved: “This makes for a solid snack or a lighter breakfast, loaded with probiotics and protein, and it has less sugar compared to typical fast food parfaits,” she notes. It’s like a little bowl of goodness to kickstart your day!
Fruit Cup + Grilled Nuggets
Finally, for a refreshing combo, opt for the fruit cup alongside a 5-count of grilled nuggets.
Nutrition: 190 calories total, 21g protein.
Why It’s RD-Approved: “It’s a simple yet refreshing option—a high-protein, low-calorie combo that helps keep blood sugar steady,” Collingwood explains. It’s basically a little halo of health on your plate!
The truth is, fast food doesn’t have to be synonymous with unhealthy eating. With a thoughtful approach and a few smart choices, you can indulge without derailing your health goals. Next time you’re in the mood for a quick bite at Chick-fil-A, remember to consider these nutritious options. After all, nothing wrong with opting for a little health inside that crispy goodness, right?
Report By Axadle
