Food & Nutrition

What to Order at Chick-fil-A, According to a Registered Dietitian

Try one of these standout menu items the next time you stop by the fan-favorite chicken spot for breakfast, lunch, or a sweet snack.

In the battle for the ultimate fast food chicken sandwich, the competition is getting intense. A handful of major players recently revamped their offerings (looking at you, McDonald’s, Shake Shack, and Burger King). But ask just about anyone for the most iconic of the bunch and you’re more than likely going to hear one place: Chick-fil-A. Known for its sauces and super-friendly service, the brand has centered its menu around all things chicken—along with some standout extras (hellooo, waffle fries).

And if the thought of fried chicken or salty fries gives you the slightest pause in the interest of health and wellness—don’t worry. All food and drink can be part of an overall healthy pattern of eating, which means Chick-fil-A is absolutely on the menu at WW. While some items may be more nutrient-dense than others, there is no shortage of tasty selections! And you don't have take our word for it: Browse the entire menu right in the WW app.

Here’s what to order at Chick-fil-A for breakfast, lunch, dinner, or a snack:

Breakfast

Sure, when looking at the Chick-fil-A menu, you probably immediately think “Chicken!” but there are some great breakfast alternatives to the classic sandwich. Plus, if you’re heading there more than once in a week (or day!), breakfast can be a great place to shake up your routine. Try the egg white grill, Greek yogurt parfait, or egg & cheese muffin, all of which are packed with protein. If you want to go the chicken route: Opt for the grilled breakfast filet or chick-n-minis—basically hors d’oeuvre-sized fried chicken sandwiches.

No matter what you get as a breakfast main, order a medium-sized fruit cup on the side for extra fiber. Starting your day with a breakfast that combines protein and fiber is a great way to set the tone for the rest of the day. Alone, foods with these nutrients can be filling, but research has found that the combo is particularly impactful at helping you stay fuller, longer—so you won’t be tempted to graze until lunch.

Top Chick-fil-A Breakfast Orders:

  • Egg white grill
  • Greek yogurt parfait
  • Egg & cheese muffin
  • Grilled breakfast filet
  • Chick-n-minis
  • Fruit cup

Lunch or Dinner

Now, for lunch or dinner: The chicken cool wrap, grilled chicken sandwich, or grilled nuggets (with a kale crunch salad on the side) are all solid orders. Each combines a lean protein with satiety-promoting carbs. In the salad section, both the market salad with grilled chicken (spicy or regular) or lemon kale caesar with grilled chicken (spicy or regular) are great choices as they pack lean protein, lots of flavor, and a variety of veggies (plus some fruit and nuts in the market salad!).

Yes, all the picks include grilled chicken, but if you want the breaded version, get it! Not everything about wellness needs to be counted or measured, so if your inner monologue is telling you that today’s the day for fried chicken, go for it.

Top Chick-fil-A Lunch and Dinner Orders:

  • Chicken cool wrap
  • Grilled chicken sandwich
  • Grilled nuggets + kale crunch salad
  • Market salad with grilled chicken (spicy or regular)
  • Lemon kale caesar with grilled chicken (spicy or regular)

Dipping Sauces and Toppings

If you’re a Chick-fil-A regular, you probably already have your go-to dipping sauce...or two...or three. And despite shortages early in 2021 that set the sauce limit to one per item (gasp!), mixing and matching the flavors can be a delicious way to spice up any order. Since our lunch and dinner picks are on the lighter side, it’s easier to maximize the flavor of a dish (or make it more filling) with an extra sauce, side, or topping—without breading, deep-frying, or any cheesy or cream-based toppings that can make a larger dent in your Budget.

The good news: Nearly all of the dipping sauces are great additions to any meal. It’s up to you whether you stick with one sauce per bite, double-dip, or drizzle over the top before even digging in.

Top Chick-fil-A Dipping Sauces

  • Chick-fil-a sauce
  • BBQ
  • Honey roasted BBQ
  • Honey mustard
  • Sweet and spicy sriracha
  • Zesty buffalo
  • Cilantro lime

Top Chick-fil-A Toppings

  • Lemon Parmesan panko
  • Crispy bell peppers
  • Chili lime pepitas

Sides

It’s no surprise that waffle potato fries were Chick-fil-A’s most-ordered side in 2020. They’re the perfect vehicle for the equally iconic sauce selection and a fun twist on the classic burger-and-fry combo. Stick with a small-size order to be mindful of sodium intake and because by design, waffle fries equal more potatoes, so you’re more likely to fill up on these compared to the standard takeout skinny fry. Want to add a little extra green to your plate? We could imagine the kale crunch side being offered at the trendiest of cafés or pricey salad spots. This leafy green is packed with iron, vitamin C, and beta-carotene and is a smart way to add fiber to any order for that protein-and-fiber combo we talked about earlier. Other standout sides: The fruit cup, cup of chicken noodle soup, and both grilled filets (breakfast and lunch menus).

Top Chick-fil-A Side Orders:

  • Waffle potato fries (small)
  • Kale crunch side
  • Fruit cup
  • Chicken noodle soup (cup)
  • Grilled breakfast filet
  • Grilled filet

Drinks

Pair your meal with sparkling water (a.k.a. soda water at the drink station) or unsweetened iced tea. While pre-sweetened iced tea, lemonade, or soda all sound innocuous, they can contain up to 74 grams of sugar in one large-size serving—more than your entire recommended max per day, according to the most recent Dietary Guidelines for Americans. That said, if you want the classic sweet tea, go for it! Consider ordering a small size, which contains 19 g of sugar, and staying mindful of other sources of added sugar in the rest of your meals and snacks throughout the day.

Top Chick-fil-A Drink Orders:

  • Soda water
  • Unsweetened iced tea

Dessert

Always a delicious, satisfying classic: An Icedream cone or cup up is our go-to recommendation, since it hits the spot when you want something sweet (and cold during the summer!). Plus, you’ll add an extra 4 g of protein to your order. The soft-serve is made with more milk versus heavy cream, so it’s lower in saturated fat than the same serving of regular ice cream.

Top Chick-fil-A Dessert Orders:

  • Icedream cone or cup

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Jaclyn London, MS, RD, CDN is a registered dietitian (RD) and certified dietitian nutritionist (CDN), and holds a bachelor of arts degree from Northwestern University and a master of science degree in clinical nutrition from New York University. WW’s head of nutrition and wellness, London is also the author of Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less, and Feel Great About Your Body, and previously served as Good Housekeeping’s nutrition director.

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