According to a Dietitian, these are the 7 Healthiest Breakfast Items at Chick-fil-A.

Whether you’re on the way to class, transporting kids to school, or stuck in rush hour traffic, mornings can be challenging. But knowing that you can swing by Chick-fil-A and grab a healthy breakfast on the go can make things a little easier.

Fortunately, this American fast-food favorite has a number of options for a healthy breakfast, as well as delicious lunch and dinner choices. Continue reading to discover what you can order from Chick-fil-A when you’re in a hurry and need a healthy breakfast to fuel your busy morning.

Is Chick-fil-A breakfast healthy? If you’re seeking a healthy breakfast option while on the go, you’ll be pleased to know that Chick-fil-A has a few menu items that fit the bill.

“When searching for a quick fast food breakfast, protein is one of the most crucial things to look for to ensure you feel full and satiated,” says Jamie Nadeau, RDN. Two nutrients to limit include saturated fat and sodium; both of these can sneak into fast food in alarmingly high quantities.

Nonetheless, we’ve identified a number of breakfast choices at Chick-fil-A with acceptable levels of these nutrients. The American Heart Association advises individuals to limit their intake of saturated fat to less than 13 grams per day, or 5-6% of their daily calorie intake, in order to decrease the risk of heart disease.

As most of your sodium intake comes from processed foods (including fast food) rather than the salt shaker, we also keep an eye on this nutrient. The Dietary Guidelines for Americans recommends a daily sodium intake of less than 2300 milligrams.

Sadly, some fast food options may have this much sodium, if not more, in just one meal! The healthiest Chick-fil-A breakfast items, which are recommended by dietitians, are high in protein, low in saturated fat and sodium, and absolutely delicious to start your day off with a bang!

Below, we have listed the 7 healthiest breakfast options at Chick-fil-A:

PER ORDER: 290 calories, 8 g fat (3.5 g saturated fat, 0 g trans fat), 980 mg sodium, 30 g carbs (1 g fiber, 2 g sugar), 26 g protein: “The Egg White Grill is a great healthy breakfast option, as an egg white sandwich with cheese and grilled chicken served on a multigrain English muffin,” says Nadeau. This breakfast is really well balanced, with 26 grams of filling protein, 30 grams of carbohydrates for immediate energy, and only 3.5 grams of saturated fat.

PER ORDER: 270 calories, 9 g fat (3.5 g saturated fat, 0 g trans fat), 80 mg sodium, 36 g carbs (1 g fiber, 26 g sugar), 13 g protein: The Greek Yogurt Parfait may be a great selection if you want something light but still want to feel satisfied, according to Nadeau. While it may not be high enough in calories or protein to constitute a whole meal, it’s an excellent option if you’d otherwise skip breakfast altogether or just need a quick snack to get you through the morning.

PER ORDER: 410 calories, 26g fat (8 g saturated fat, 0 g trans fat), 1190 mg sodium, 15 g carbs (2 g fiber, 2 g sugar), 30 g protein: According to Jessie Hulsey RD, LD, an Atlanta-based registered dietitian, the Hash Brown Scramble Bowl with Grilled Chicken from Chick-fil-A is an excellent full breakfast option. “The combination of fluffy scrambled eggs, perfectly seasoned grilled chicken, crispy hash browns, and a blend of cheeses creates a flavorful and protein-rich breakfast that keeps you feeling full and energized throughout the morning,” she says. “With the high protein content, this breakfast bowl promotes satiety, supports muscle maintenance, and helps regulate blood sugar levels.”

PER ORDER: 310 calories, 13 g fat (6 g saturated fat, 0 g trans fat), 800 mg sodium, 30 g carbs (2 g fiber, 2 g sugar), 17 g protein: If you’re in a hurry, the Bacon, Egg & Cheese Muffin is a filling breakfast with just enough protein and energy to keep you going all morning without being too indulgent, according to Miranda Galati, RD, owner of Real Life Nutritionist. However, Galati cautions that this sandwich, with 6 grams of saturated fat, may be too high in saturated fat as an everyday option.

PER ORDER: 330 calories, 19 g fat (4 g saturated fat, 0 g trans fat), 860 mg sodium, 23 g carbs (3 g fiber, 0 g sugar), 16 g protein: According to Lara Clevenger MSH, RDN, CPT, you can make your own healthy breakfast at Chick-fil-A by ordering a breakfast side and the Grilled Breakfast Filet from the “proteins” option on the menu. Choose the Grilled Breakfast Filet and an order of the Chick-fil-A Hash Browns for a balanced breakfast with 16 grams of protein, 23 grams of carbohydrates, and only 860 milligrams of sodium!

PER ORDER: 360 calories, 13 g fat (4 g saturated fat, 0 g trans fat), 980 mg sodium, 30 g carbs (1 g fiber, 2 g sugar), 26 g protein: The 4-piece Chick-fil-A Minis combine all the flavor of your favorite chicken nuggets with a warm yeast roll but with only a fraction of the saturated fat and sodium. A 4-piece order of minis has just 4 grams of saturated fat but 26 grams of protein for fullness and enjoyment all morning.

PER ORDER: 190 calories, 2 g fat (0 g saturated fat, 0 g trans fat), 220 mg sodium, 32 g carbs (3 g fiber, 10 g sugar), 6 g protein: If you’re following a vegan diet and eating at Chick-fil-A, breakfast can be tough. However, Melissa Altman-Traub MS, RDN, LDN suggests that a plain toasted English muffin and their Fruit Cup may work as a morning snack but won’t be filling enough as an entire meal.

While Chick-fil-A provides a plethora of healthy breakfast options, there are three breakfast items you should avoid.

PER ORDER: 720 calories, 47 g fat (16 g saturated fat, 0 g trans fat), 1450 mg sodium, 46 g carbs (3 g fiber, 1 g sugar), 28 g protein: This breakfast burrito is far too heavy on your body first thing in the morning because it contains 720 calories, 47 grams of fat, and a whopping 1450 milligrams of sodium, explains Joanna Ayalloore MS RD LDN CNSC.

PER ORDER: 460 calories, 23 g fat (8 g saturated fat, 0 g trans fat), 1510 mg sodium, 45 g carbs (2 g fiber, 6 g sugar), 19 g protein: The Chicken Biscuit makes the list of breakfast items to avoid because of the high levels of fat, salt, and excess carbohydrates, according to Wan Na Chun, MPH, RD. By the time you’ve finished breakfast, you’ll have consumed 66% of the suggested daily sodium intake!

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), 22 g protein: Hulsey notes that although it’s important to indulge in a nutritious diet, this Sausage, Egg & Cheese sandwich has 18 grams of saturated fat, which is close to the recommended daily limit by the American Heart Association. If you’re craving a breakfast sandwich, there are much healthier options on the menu.