You can get a decent fried chicken sandwich at any of the big fast food chains (McDonald’s, Wendy’s, Shake Shack, etc.), but ask just about anyone for the most iconic and you’re more than likely going to hear one place: Chick-fil-A. Makes sense considering the brand has centered its menu around all things chicken — along with a variety of sauces and standout waffle fries.
While fried chicken and French fries may seem antithetical to weight loss, all food and drinks can be part of an overall healthy pattern of eating with WeightWatchers® program for weight loss. You can browse the entire menu in the WW app and view a weight-loss-friendly curated menu in the What to Eat tab to find some tasty, lower-Points offerings at Chick-fil-A for breakfast, lunch, dinner, or a snack.
“Personally, my order at Chick-fil-a is the Cobb salad with grilled nuggets for 4 Points. If I’m feeling extra hungry, I’ll order extra grilled nuggets on the side for 0 Points,” says Laura Weissbart, MS, WeightWatchers head of program and food.
Read on for more of her picks for lower-Points, delicious options at Chick-fil-A.
Breakfast
While Chick-fil-A is of course known for its chicken, the chain also offers healthy breakfast options that don’t include chicken. Try the egg white grill, berry parfait, or bacon, egg and cheese muffin, all of which are packed with protein. Or if you do want to go the chicken route, go for the grilled breakfast filet (0 Points) or Chick-n-Minis (basically slider-sized fried chicken sandwiches).
No matter what you get as a breakfast main, order a medium-size fruit cup on the side for extra fiber. Starting your day with a breakfast that combines protein and fiber is a particularly impactful way to help you stay full for longer, better holding you over until lunch.
Top Chick-fil-A breakfast orders
- Berry Parfait (without granola) 8 Points
- Bacon, egg and cheese English muffin 9 Points
- Grilled breakfast filet 0 Points
- Chick-n-Minis (4 items) 12 Points
- Fruit cup 1 Point
Lunch and dinner
For lunch or dinner, the best bet is combining lean protein with satiety-promoting carbs. Good options include the chicken cool wrap, grilled chicken sandwich, and grilled nuggets with a kale crunch salad on the side. If you want a salad as your main, both the market salad with grilled chicken (spicy or regular) and the Southwest salad with grilled chicken are great choices as they pack lean protein, lots of flavor, and a variety of veggies (the market salad also has some fruit and nuts). The Cobb salad with grilled nuggets is great, too, with extra protein from the egg.
You may notice that these lunch and dinner picks feature grilled chicken, but if your heart is set on the breaded version, go for it — long-term weight loss or maintenance isn’t about constant deprivation, but balance. “Use your Points Budget to determine the portion that works best for you,” says Weissbart.
Top Chick-fil-A lunch and dinner orders
- Grilled chicken cool wrap (without dressing) 4 Points
- Cobb salad with grilled nuggets (without dressing) 4 Points
- Grilled chicken sandwich (without sauce) 7 Points
- Market salad with grilled nuggets (spicy or regular, no dressing) 5 Points
- Spicy southwest salad with grilled chicken filet (without dressing) 5 Points
Sides
It’s no surprise that waffle fries are Chick-fil-A’s most-ordered side. Unlike the skinny fries at most fast food restaurants, the shape of the waffle fries can mean you end up eating more, so it’s good to stick with a small size order to be mindful of sodium intake and Points.
To add some fiber to your meal, Chick-fil-A’s kale side salad features a healthy green that’s packed with iron, vitamin C, and beta-carotene, and it’s a smart way to add fiber to any order for that ideal protein-and-fiber combo. Other stand-out sides include the grilled filets, which are on both the breakfast and lunch menus and are 0 Points.
Wondering why the fresh fruit cup isn’t a ZeroPoint food? Weissbart, explains, “If you read the fine print — don’t worry, our nutritionists do this — the mandarins have added sugar, and when a fruit is packed in syrup or sugar, it's no longer a ZeroPoint food. That said, it’s still a good option at only 1 Point for the medium fruit cup or 2 Points for the large.”
Top Chick-fil-A side orders
- Waffle potato fries (small) 10 Points
- Side salad (without crispy peppers or dressing) 2 Points
- Fruit cup (medium) 1 Point
- Chicken noodle soup (1 cup) 4 Points
- Grilled breakfast filet 0 Points
- Grilled filet 0 Points
Sauces and toppings
Condiments and toppings may not seem like they make a difference because you’re using a small amount, but they’re far from the same amount of Points — so which ones you pick can make a big difference. For example, the classic Chick-fil-A sauce has twice as many Points as many of the other options like BBQ and honey mustard, and six times as many Points as the low-impact buffalo sauce.
Since our lunch and dinner picks are on the lighter side, feel free to spice them up with an extra sauce, side, or topping to add flavor without the breading or deep-frying that can make a larger dent in your Budget.
Top Chick-fil-A sauces
Points value is per container.
- Chick-fil-A sauce 6 Points
- BBQ 3 Points
- Honey roasted BBQ 2 Points
- Honey mustard 3 Points
- Sweet and spicy sriracha 3 Points
- Zesty Buffalo 1 Point
- Cilantro lime 2 Points
Top Chick-fil-A toppings
- Lemon Parmesan panko 2 Points
- Crispy bell peppers 3 Points
- Chili lime pepitas 2 Points
Drinks
Sweetened iced tea, lemonade, and soda can make a big impact on your meal’s Points because they can contain up to 74 grams of sugar in one large serving — more than your entire recommended maximum for the day. Instead, pair your order with sparkling water (a.k.a. soda water at the fountain soda machine) or unsweetened iced tea to keep your beverage Points-free. That said, if you really want the classic sweet tea, try the small size, which contains 6 Points and 26 grams of sugar, and just stay mindful of other sources of added sugar for the rest of your day.
Top Chick-fil-A drinks
- Soda water 0 Points
- Unsweetened iced tea 0 Points
Desserts
Sweets seem to taste extra-delicious after salty foods, so it’s fitting that you probably want to follow up your fries with an Icedream. Order away and just keep it to a small size, whether you get a cone or cup. This treat has the benefit of 4 grams of protein, and it’s made with more milk versus heavy cream, so it’s lower in saturated fat than the same-size serving of regular ice cream.
Top Chick-fil-A dessert orders
- Icedream cup (small) 8 Points
- Icedream cone (small) 10 Points
The bottom line
Nothing is off-limits at Chick-fil-A, including the iconic breaded chicken sandwich, fries, or an ice cream. But if you’re trying to lose weight, consider pairing your order with a fruit cup or kale salad to make sure you’re getting some fiber to keep you full for longer.
This content is for informational purposes only and does not constitute medical advice, diagnosis or treatment. It should not be regarded as a substitute for guidance from your healthcare provider.