What to order at Chick-fil-A High Protein? A Healthy Fast Food Guide

October 23, 2025 •

2 min read

According to Chick-fil-A, their Cool Wrap offers a hefty 42 grams of protein, making it one of the highest-protein menu items available. This demonstrates that with the right choices, you can find exactly what to order at Chick-fil-A High Protein, even in a fast-food setting.

Quick Summary

This guide details the best high-protein menu items at Chick-fil-A, focusing on grilled chicken, salads, and breakfast choices. It provides insights into calorie-conscious modifications and how to build a balanced, satisfying meal with nutritional sides and dressings.

Key Points

Opt for Grilled Chicken: Choosing grilled over fried chicken saves significant calories and fat while providing excellent lean protein.
Prioritize the Cool Wrap: With 42g of protein, the Cool Wrap is one of the highest-protein menu items, though it's important to be mindful of the dressing.
Customize Your Salads: The Cobb or Spicy Southwest salads offer high protein with grilled chicken, but reduce calories by selecting a light dressing and skipping cheese or bacon.
Choose Smarter Sides: Pair your main course with a Fruit Cup, Kale Crunch Side, or a simple Side Salad instead of higher-calorie options like fries or mac & cheese.
Build a Healthy Breakfast: The Egg White Grill is a great low-fat, high-protein breakfast, and the Hash Brown Scramble Burrito can be customized with grilled chicken.
Manage Sauces and Dressings: Be mindful of added calories and sugar from dressings and sauces. Opt for lighter options or use them sparingly.

Navigating the Chick-fil-A Menu for High Protein

Eating at a fast-food restaurant doesn't have to derail your nutrition goals. Chick-fil-A offers several menu items that are excellent sources of lean protein, particularly when opting for grilled over fried choices.

Top High-Protein Entrée Choices

Grilled options are the best when focusing on protein. Key choices include:

Chick-fil-A® Cool Wrap®: One of the highest-protein items with sliced grilled chicken breast, lettuce, and cheese blend in a flatbread.
Grilled Nuggets (12-Count): A clean protein source from marinated, grilled chicken breast. The 8-count is also a good option.
Cobb Salad with Grilled Nuggets: A substantial salad with greens, grilled nuggets, corn, cheeses, bacon, and egg.
Grilled Chicken Sandwich: A classic with a lemon-herb marinated grilled chicken breast, lettuce, and tomato on a multigrain bun.
Spicy Southwest Salad with Grilled Chicken: This salad offers greens, grilled chicken, corn, black beans, and other vegetables. Choosing a lighter dressing is recommended for calorie management.

Building a Balanced Meal with Sides

Healthy sides complement your protein choice. Instead of waffle fries, consider these:

Kale Crunch Side: A low-calorie blend of kale and cabbage with almonds.
Fruit Cup: A simple side with fresh fruit.
Side Salad: A smaller salad option to add vegetables.
Greek Yogurt Parfait: Organic vanilla bean yogurt with berries and granola.

Customizing for Optimal Nutrition

Modify your order for better nutrition:

Grilled over Fried: Always choose grilled to reduce calories and fat significantly.
Watch Dressings and Sauces: They add calories and sugar. Opt for lighter dressings like light Italian or use less sauce.
Skip Cheese or Bacon: Removing these reduces fat and sodium on salads and sandwiches.
Lettuce-Wrap Your Sandwich: This cuts down on bun carbs.

High-Protein Breakfast Options

Start the day with protein:

Egg White Grill: Grilled chicken, egg whites, and cheese on an English muffin. Customize by removing cheese or adding extra egg white or chicken.
Hash Brown Scramble Burrito (with customizations): Swap fried nuggets for grilled chicken and consider omitting hash browns for fewer carbs. It includes jalapeno salsa.

High-Protein Chick-fil-A Entrée Comparison Table

Here's a comparison of some popular high-protein choices:


Menu Item	Protein (g)	Calories (kcal)	Fat (g)	Sodium (mg)
Chick-fil-A® Cool Wrap®	42	660*	45*	Varies*
12-Count Grilled Nuggets	38	200	5	660
Cobb Salad (Grilled Nuggets)	39	390**	19**	850**
Grilled Chicken Sandwich	28	390	11	770
Egg White Grill	27	300	8	990

*Note: Chick-fil-A's own website lists higher calories/fat for the wrap, likely including the avocado lime ranch dressing. The 350-390 calorie figures from other sources usually omit dressing. **Note: This figure is without dressing, which adds significant calories and fat.

Conclusion: Making Informed Choices

Eating high-protein meals at Chick-fil-A is achievable by choosing grilled options and smart sides. Focus on grilled chicken entrees and pair them with fruit, kale, or side salads. Customize by limiting high-calorie additions like cheese, bacon, and heavy dressings. These strategies allow you to enjoy a quick, healthy meal. The official Chick-fil-A website offers more detailed nutrition information.

Chick-fil-A Nutrition & Allergens

Frequently Asked Questions

The Chick-fil-A Cool Wrap® typically contains the most protein, packing 42 grams per serving. However, the exact amount can vary slightly with customizations, especially regarding cheese.

Yes, Chick-fil-A's grilled nuggets are an excellent high-protein, low-calorie option. The 12-count serving provides 38 grams of protein with only 200 calories.

To make a high-protein salad healthier, opt for grilled chicken instead of fried. Request a light dressing, or use less of the regular one. You can also ask to hold the cheese and bacon to reduce overall fat and sodium.

Yes, the Egg White Grill is a solid breakfast choice with 27 grams of protein. Another option is a customized Hash Brown Scramble Burrito with grilled chicken instead of nuggets.

To reduce calories, choose grilled entrees over fried, select healthier sides like the Fruit Cup or Kale Crunch, and be sparing with dressings and sauces.

For a balanced meal, great side options include the Kale Crunch Side, a Fruit Cup, or a Side Salad with a light vinaigrette. These add fiber and nutrients without a lot of extra calories.

The Grilled Chicken Sandwich is a very good choice, offering 28 grams of protein. It’s a leaner, lower-sodium alternative to the classic fried sandwich.