Grilled Chicken Sandwich

• Protein: 28g
• Calories: 390

The Grilled Chicken Sandwich is a staple for anyone looking for a filling, high-protein option that doesn't derail their goals. With a tender, juicy grilled chicken breast nestled on a multigrain bun and topped with fresh lettuce and tomato, this sandwich hits all the right notes. It’s simple, flavorful, and leaves you satisfied without feeling weighed down.

Worth it? Absolutely. At 390 calories, it’s a balanced meal that delivers plenty of protein while keeping you on track. Pair it with a light side like the Kale Crunch or Fruit Cup for a complete meal.

Healthier Option Tip: Opt for the unbuttered White Bun instead of the multigrain bun to save 60 calories. This brings the sandwich down to 330 calories, even with the addition of Honey Roasted BBQ Sauce. It’s an easy way to enjoy your meal while trimming your calorie intake.

Grilled Chicken Nuggets (12-count)

• Protein: 38g
• Calories: 200

The Grilled Chicken Nuggets are an absolute favorite for anyone focused on boosting their protein intake. Juicy and flavorful, these nuggets are a versatile option that works just as well as a meal or a snack. They’re perfectly seasoned and grilled to perfection, offering all the satisfaction of chicken nuggets without the extra calories and fat from frying.

Worth it? Without a doubt. With 38 grams of protein and only 200 calories, these nuggets are a high-protein, low-calorie gem. Whether pairing them with a side salad or eating them solo, they’re a must-try.

Healthier Option Tip: While Chick-fil-A Sauce is undeniably delicious, it adds 140 calories per packet. For a lighter option, go with the BBQ Sauce, which has just 45 calories per packet, to keep your meal flavorful and within your calorie goals.

Chick-fil-A Cool Wrap (Grilled Chicken)

• Protein: 43g
• Calories: 350 (without Avocado Dressing)

The Grilled Chicken Cool Wrap is one of my go-to options when I’m craving something satisfying yet nutritious. Packed with tender grilled chicken, crisp lettuce, and shredded cheese, all wrapped in a flaxseed flatbread, it’s a delicious way to stay on track with your protein goals. The wrap is flavorful and filling, making it a perfect meal for lunch or dinner.

Worth it? Absolutely. With 43 grams of protein and only 350 calories (sans dressing), this wrap offers a substantial meal without feeling heavy or overly indulgent.

Healthier Option Tip: Skip the Avocado Lime Ranch Dressing (310 calories) and opt for the Fat-Free Honey Mustard Dressing, which is just 90 calories. This simple swap cuts your calorie intake while still adding a touch of sweetness to your wrap.

Market Salad (Grilled Chicken):

• Protein: 28 grams
• Calories (without dressing): 310

The Market Salad is a standout option if you’re looking for a fresh and flavorful meal that doesn’t skimp on nutrition. It features grilled chicken atop a bed of mixed greens, complemented by juicy apples, strawberries, crumbled blue cheese, and a sprinkle of granola for added texture. The combination of sweet and savory ingredients makes this salad feel indulgent yet entirely guilt-free.

Worth it? Without a doubt. The Market Salad is hearty, delicious, and packed with a variety of nutrients, making it a great choice whether you’re dining in or on the go.

Healthier Option Tip: Skip the Zesty Apple Cider Vinaigrette Dressing (230 calories) and choose the Light Italian Dressing instead. At only 25 calories, it keeps the salad light and flavorful without adding unnecessary calories.

Egg White Grill

• Protein: 28g
• Calories: 300

The Egg White Grill is a powerhouse breakfast option that combines grilled chicken, fluffy egg whites, and melty American cheese on a toasted English muffin. It’s the perfect blend of flavor and nutrition to kick-start your day. The grilled chicken adds a satisfying savory touch, while the egg whites keep it light and protein-packed. I find it filling without feeling heavy, making it an ideal choice for busy mornings.

Worth it? Absolutely. For just 300 calories, you’re getting a balanced, high-protein meal that tastes amazing and keeps you energized throughout the morning.

Healthier Option Tip: Boost your protein intake by asking for double egg whites. They add only 30 calories, giving you even more fuel for the day without compromising your goals.

Side Salad

• Protein: 6g
• Calories (without dressing): 160

The Side Salad is a fresh and colorful addition to any meal, offering a crisp mix of greens, shredded cheese, and grape tomatoes. It’s light yet satisfying, and the red pepper flakes (my personal favorite) add just the right amount of zest to elevate the flavor. It’s a great option if you’re looking to add extra fiber and nutrients to your meal without too many calories.

Worth it? Definitely. At just 160 calories, it’s a versatile side that pairs well with any Chick-fil-A entrée. It’s filling, flavorful, and feels like a healthier upgrade from traditional fast-food sides.

Healthier Option Tip: Skip the Avocado Lime Ranch Dressing (310 calories) and go for the Light Italian Dressing instead, which is only 25 calories. This swap keeps the salad delicious while keeping your calorie intake in check.

Cup of Chicken Noodle Soup

• Protein: 10g
• Calories (without crackers): 120

The Chicken Noodle Soup is a comforting, low-calorie option that I love adding to my meal, especially on colder days. The broth is light and flavorful, with tender pieces of chicken and perfectly cooked noodles that make it feel like a classic homemade soup. It’s filling enough to satisfy hunger but light enough to keep you on track with your calorie goals.

Worth it? Absolutely. At just 120 calories, it’s a great alternative to fries or other higher-calorie sides. It not only keeps you full longer but also adds a warm, wholesome touch to your meal. Pair it with grilled chicken nuggets or a side salad for a balanced, satisfying combo.

Healthier Option Tip: Skip the crackers to save on calories, and pair it with a fruit cup or side salad for a well-rounded, nutrient-packed meal.

Chicken Tortilla Soup

• Protein: 24g
• Calories (with tortilla strips): 340

The Chicken Tortilla Soup is one of my favorite seasonal menu items at Chick-fil-A. It’s hearty, flavorful, and perfect for when you’re in the mood for something warm and comforting. The shredded chicken breast is tender and packed with protein, while the navy and black beans add a satisfying texture. The creamy white soup base has just the right amount of spice to give it a kick without being overwhelming. The seasoned corn tortilla strips on top add a nice crunch and a touch of indulgence.

Worth it? Definitely. For 340 calories, this soup feels like a full meal, especially if you pair it with a side salad or fruit cup. If you’re watching calories, skipping the tortilla strips brings it down to 270 calories, but I think they’re worth the splurge for the extra flavor and texture. This is a must-try if it’s available!

Tip: Instead of choosing fries, add a cup of soup. This will help keep you full for longer. If 340 calories are over your budget, ditch the tortilla strips. The tortilla strips alone have 70 calories. You can bring your soup down to 270 calories. 

Kale Crunch Side

• Protein: 4g
• Calories (with almonds): 170

The Kale Crunch Side is a simple yet satisfying option that I find myself craving more often than expected. The combination of curly kale and green cabbage is fresh and crisp, and the apple cider and Dijon mustard vinaigrette adds just the right amount of tangy sweetness. The roasted salted almonds on top provide a delightful crunch and a touch of nuttiness that rounds out the flavor profile.

Worth it? Absolutely. This side is a great alternative to fries, especially if you're looking to boost your fiber intake and enjoy a nutrient-packed addition to your meal. It's light but still satisfying, making it a perfect complement to a main dish or even a mid-day snack. For 170 calories, it feels like a much more indulgent choice than it really is.

• Protein: 1g
• Calories: 60

The Medium Fruit Cup is refreshing and vibrant when craving something light and naturally sweet. The mix of red and green apples, mandarin orange segments, strawberries, and blueberries is always fresh and chilled to perfection. It’s the side that feels like a small treat while keeping you on track with your goals.

Worth it? Definitely. The fruit cup is a fantastic choice for adding a burst of flavor and a boost of fiber to your meal. Plus, it’s a great option for satisfying a sweet tooth without consuming heavier desserts. Whether paired with a sandwich or enjoyed as a snack, it’s a healthy win.

Tip: Instead of choosing fries, add a cup of fruit. This will help keep you full for longer, satisfy your sweet tooth, and increase your fiber intake.

• Protein: 4 grams
• Calories: 140

The Icedream® Cup is one of my favorite guilt-free indulgences at Chick-fil-A. It has a smooth, creamy texture and a classic vanilla flavor that reminds me of old-fashioned soft serve. The portion size is perfect—it satisfies my sweet tooth without leaving me feeling overindulgent. I usually enjoy it as a light dessert after a meal or even as a quick afternoon pick-me-up.

Worth it? Absolutely. If you’re craving something sweet but want to stick to your calorie goals, the Icedream® Cup is a no-brainer. It's proof that a little treat can go a long way in making your meal more enjoyable.