Dietitian-Approved High-Protein Chick-fil-A Meals You May Want to Try

Many people on a weight loss journey become obsessed with protein, and for good reason — research demonstrates it helps support weight loss by satisfying hunger. It also builds muscle, which can lead to a more balanced body composition.

The daily recommended allowance (RDA) for protein is about 0.36 grams (g) per pound of body weight, according to Harvard Health, which is 54 g a day for a 150-pound person. By comparison, a high-protein diet may call for 40 g of protein in just one meal.

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So where can we get all this protein? Chicken works well for meat eaters, with almost 26 g in a 4-ounce (oz) serving, per the U.S. Department of Agriculture (USDA) — and many TikTokkers tout Chick-fil-A as their go-to.

To help you find the highest-protein options at Chick-fil-A with the most nutritional value, Lose It! registered dietitian Anna Smith offers her recommendations below. If you’re on the hunt for a high-protein meal at Chick-fil-A, you may want to try one of these smart picks.

The Highest-Protein Meal: Chick-fil-A Cool Wrap

Protein: 43 g

Smith chooses the Chick-fil-A Cool Wrap as the top contender, with 43 g of protein per wrap. It’s not only high in protein, but also a balanced meal with carbs, dairy, protein, and veggies.

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When eating at Chick-fil-A, Smith says she opts for the Chick-fil-A Cool Wrap most often. “It offers a carb (wrap), dairy (cheese), protein (grilled chicken), and veggie (lettuce),” she says. “I like that it’s filling enough that I don’t need a side. Plus, I like that it offers multiple food groups and isn’t fried.”

Watch Out For:

Smith notes the Cool Wrap is high in sodium (1,420 milligrams (mg)) and saturated fat (9 g), per the Chick-fil-A website. To put that in perspective, the U.S. Food and Drug Administration (FDA) recommends adults eat less than 2,300 mg of sodium per day (with the ideal intake being 1,500 mg, according to the American Heart Association (AHA)). That means just one wrap at Chick-fil-A puts you at over half of your daily FDA maximum allotment of sodium. It also accounts for much of the recommended daily intake of saturated fat (which is 11 g to 13 g on a diet of 2,000 calories a day, per the AHA).

Runner-Up: Cobb Salad (With Grilled Nuggets)

Protein: 40 g

Close behind is the Cobb Salad With Grilled Nuggets, offering 40 grams of protein. It could be a good choice if you want to keep your protein intake high.

Watch Out For:

This dish approaches the recommended daily limit for fat and sodium intake, cautions Smith. Chick-fil-A reports the Cobb Salad With Grilled Nuggets contains 52 g of fat — 11 g of which is saturated. As previously mentioned, the AHA recommends no more than 13 g of saturated fat for a diet of 2,000 calories per day. Smith also notes the salad has 1,450 mg of sodium — and, as previously mentioned, the maximum recommendation is 2,300 mg per day for most adults.

Other High-Protein Options at Chick-fil-A

Chick-fil-A is a good option for high-protein diets as many of their entrees contain at least 25 grams of protein. Here are some of the other high-protein choices.

• 8-count Grilled Chicken Nuggets: 130 calories, 25 g protein
• 12-count Grilled Chicken Nuggets: 200 calories, 38 g protein
• 8-count Chick-fil-A Nuggets: 250 calories, 27 g protein
• Market Salad With Spicy Grilled Filet (cold): 540 calories, 26 g protein

Healthiest Meal: Grilled Chicken Nuggets

Protein: 25 g Calories: 130

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Smith recommends the 8-count Grilled Chicken Nuggets as the healthiest option, balancing 25 g of protein with just 130 calories. Because they are grilled and not fried, says Smith, the lower fat content makes them a healthier choice. They also only have 3 g of fat, 1 g of carbs, and 1 g of sugar, which means their macronutrient profile can fit into keto and other low-carb diet plans. Just make sure the sodium content works with your health goals, says Smith. “They have 440 mg of sodium — but that’s not awful for fast food,” she adds.

Customize Your Order for Maximum Protein

Smith suggests customizing your Chick-fil-A meal to maximize protein intake. Together, this three-step hack makes for a high-protein, low-calorie meal at only 315 calories:

1. Order a side salad with no dressing.
2. Pair it with the 8-count Grilled Chicken Nuggets.
3. Use one Zesty Buffalo Sauce as dressing.

High-Protein Fast-Food Alternatives to Chick-fil-A

If Chick-fil-A isn’t an option, Smith recommends other high-protein fast food choices.

• Starbucks Egg White & Roasted Red Pepper Egg Bites: Contains 170 calories, 8 g of fat, 11 g of carbs, and 12 g of protein (per serving). “I recommend this choice because you get the protein from a vegetarian source: eggs. This doesn’t use processed meats, like bacon and sausage, which are commonly offered by other fast-food breakfast menus,” says Smith.
• Smoothie King Gladiator Strawberry Smoothie: Contains 220 calories, 3 g of fat, 4 g of carbs, and 45 g of protein. “This helps you get your hydration goals and protein goals all in one,” notes Smith. “It’s a smoothie choice with minimal ingredients so you can really focus on the protein.”
• McDonald’s Ranch Chicken Snack Wrap With Grilled Chicken: Contains 260 calories, 11 g of fat, 22 g of carbs, and 18 g of protein. Says Smith, “I like that this fast-food option is made of grilled chicken (a lean protein) and contains a veggie (lettuce). Plus, the calorie count is good for many people aiming for weight loss. It contains more ingredients than a homemade version, but that’s a given when you’re eating for convenience.”

The Wrap-Up

Fast food can fit into a high-protein diet, but don’t rely on it as your main source for this macro because it tends to be high in salt and fat. Smith advises getting familiar with the nutritional information of your favorite restaurants to make informed choices. (Check their websites, usually under a “Nutrition” tab.)

Remember, the goal is to make better choices without judgment. Take time to review menus, and feel confident in picking the best options for your health and dietary needs.

Editorial Sources and Fact-Checking:

• Moon J et al. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome. September 30, 2020.
• How Much Protein Do You Need Every Day? Harvard Health Publishing. June 22, 2023.
• Boneless Skinless Chicken Breasts. U.S. Department of Agriculture. April 1, 2019.
• Chick-fil-A Cool Wrap. Chick-fil-A.
• Nutrition and Allergens. Chick-fil-A. 2024.
• Sodium in Your Diet. U.S. Food and Drug Administration. March 5, 2024.
• How Much Sodium Should I Eat Per Day? American Heart Association. January 5, 2024.
• The Skinny on Fats. American Heart Association. February 20, 2024.
• Cobb Salad With Grilled Nuggets. Chick-fil-A.
• Saturated Fat. American Heart Association. November 1, 2021.
• 8-count Grilled Chicken Nuggets. Chick-fil-A.
• 12-count Grilled Chicken Nuggets. Chick-fil-A.
• 8-count Chick-fil-A Nuggets. Chick-fil-A.
• Market Salad With Spicy Grilled Filet. Chick-fil-A.
• Starbucks Egg White & Roasted Red Pepper Egg Bites. Starbucks.
• Smoothie King Gladiator Strawberry Smoothie. Smoothie King.
• McDonald’s Ranch Chicken Snack Wrap With Grilled Chicken. McDonald’s.

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