Who Has the Healthiest Chicken Strips?

December 27, 2025 •

3 min read

According to one report, a fast-food chicken tender platter can pack up to 1,440 calories and 3,200mg of sodium, highlighting the importance of making informed choices. This guide explores who has the healthiest chicken strips, from restaurant options to homemade alternatives.

Quick Summary

This article analyzes popular fast-food and store-bought chicken strips, compares their nutritional content, and provides tips and recipes for creating healthier homemade versions.

Key Points

Choose Grilled Over Fried: Opt for grilled options at fast-food restaurants, like Chick-fil-A's Grilled Nuggets, to dramatically reduce calories and fat.
Check Nutritional Information: Always review menu nutrition facts, as some restaurant salads can have more calories than a standard burger due to heavy toppings.
Opt for Homemade: Baking or air-frying chicken strips at home offers the most control over ingredients, oil, and sodium levels.
Read Frozen Food Labels: Healthier store-bought options exist, such as Applegate Naturals, which are often lower in processed additives.
Avoid Excess Sodium: Fried chicken tenders are often high in sodium, increasing the risk of health issues like heart disease.
Use Panko for a Crispy Coat: For homemade recipes, using panko breadcrumbs or crushed cornflakes can create a crispy texture without deep frying.
Consider Keto Alternatives: For low-carb diets, homemade keto chicken strips can be made using almond flour and crushed pork rinds.

Navigating the Fast-Food Landscape

When craving chicken strips from a drive-thru, it's crucial to understand that not all options are created equal. The biggest nutritional difference lies in preparation: grilled versus deep-fried. The classic breaded and fried chicken strips are often high in calories, fat, and sodium, while grilled options offer a leaner, lower-sodium alternative. A direct comparison reveals significant disparities in popular fast-food items, making menu navigation a key part of choosing a healthier meal.

The Healthiest Restaurant Chicken: Chick-fil-A’s Grilled Nuggets

For those seeking the absolute healthiest chicken at a major fast-food chain, dietitians consistently point to Chick-fil-A's Grilled Nuggets. An 8-piece serving boasts an impressive 25 grams of protein for just 130 calories, making it a lean and nutrient-dense choice. While not a "strip," this option is the closest and most nutritionally sound alternative to fried tenders on the menu. For their standard Chick-n-Strips®, a 4-piece meal, which is fried, contains 310 calories, 14g fat, and 29g protein. This stark contrast shows the impact of cooking method alone.

High-Calorie & High-Sodium Offenders

In contrast, some fast-food chicken strips pack a hefty nutritional punch that is less desirable. For example, a 3-piece order of Popeye's handcrafted chicken tenders contains 445 calories and a staggering 1821mg of sodium. A large platter of fried tenders from a sit-down restaurant, such as Applebee's, can be even more extreme, pushing calorie and sodium counts to excessive levels. This high intake of fat and sodium, particularly from fried foods, is linked to an increased risk of heart disease and other health issues.

Healthier Store-Bought Chicken Strips

For those who prefer the convenience of frozen, pre-made strips, the supermarket offers better options than many restaurants. Many brands are moving towards healthier ingredients and preparation methods. Here are some options that stand out:

Applegate Naturals Gluten-Free Chicken Breast Tenders: Lauded for their homemade-tasting batter and juicy texture, these tenders are made with cleaner ingredients and are gluten-free, appealing to a wider audience looking for less processed options.
Perdue SimplySmart Organics Lightly Breaded Chicken Strips: Described as a healthier alternative, these strips feature a lighter breading that is still plenty crunchy, allowing the flavor of the chicken to shine through.
Tyson Crispy Chicken Strips (moderation is key): While not the healthiest, they can be part of a balanced diet when portion sizes are controlled. Checking the label for the specific product is always advised.

The Ultimate Healthiest Choice: Homemade

Taking control of your ingredients is the surest way to guarantee a healthy chicken strip meal. Making your own at home allows you to use lean protein, control sodium levels, and choose healthier cooking methods like baking or air-frying instead of deep-frying.

Tips for Making Healthy Homemade Chicken Strips:

Air Fry for a Crispy, Oil-Free Finish: An air fryer delivers the perfect crispy texture with minimal oil, replicating a deep-fried result.
Use Healthier Breading: Ditch the heavy batter. Try whole-wheat panko breadcrumbs for crunch, or crushed cornflakes for a retro-inspired, crispy crust. For a low-carb alternative, use almond flour and grated parmesan.
Control Sodium: Avoid pre-seasoned breadcrumbs and marinades. Use fresh herbs and spices like paprika, garlic powder, and Italian seasoning to flavor your chicken instead.
Marinate for Flavor and Tenderness: Soaking chicken in buttermilk or pickle juice before breading can tenderize the meat and add flavor without excess fat.

Comparison of Chicken Strips


Item	Calories	Fat	Protein	Sodium	Notes
Chick-fil-A (4 Fried Strips)	310	14g	29g	N/A	High-calorie from frying.
Chick-fil-A (8 Grilled Nuggets)	130	<3g	25g	N/A	Best fast-food choice.
Popeye's (3 Fried Tenders)	445	21g	38g	1821mg	Very high in fat and sodium.
Applegate Naturals (approx.)	Varies	Lower	Varies	Lower	Good store-bought alternative.
Homemade Baked (approx.)	263	Lower	31g+	Adjustable	Complete control over ingredients.

Conclusion

In the search for the healthiest chicken strips, it is clear that preparation method is the most important factor. While fast-food options like Chick-fil-A's Grilled Nuggets offer a convenient, healthier alternative, the best way to control calories, fat, and sodium is by making them at home. Healthier store-bought brands like Applegate Naturals and Perdue SimplySmart also provide more nutritious options for a quick meal. By being mindful of menu choices and considering homemade alternatives, you can enjoy this classic comfort food without sacrificing your health goals.

For more healthy food and recipe ideas, consult reliable sources like the MyFitnessPal Blog.

Frequently Asked Questions

Chick-fil-A's Grilled Nuggets are frequently cited as one of the healthiest fast-food chicken options, with 130 calories and 25g protein for an 8-piece serving.

Most fried fast-food chicken strips are high in calories, unhealthy fats, and sodium, and can increase the risk of heart disease when consumed regularly.

Yes, you can make healthier baked or air-fried chicken strips at home using alternatives like panko, cornflakes, or almond flour for breading.

Use an air fryer or oven instead of deep frying, and use lighter breading options like whole-wheat panko or almond flour.

Yes, homemade keto chicken strips can be made using almond flour and crushed pork rinds for a crispy, low-carb coating, as many popular recipes demonstrate.

Some store-bought options are healthier than others. Look for brands like Applegate Naturals or Perdue SimplySmart Organics with lighter, healthier breading.

According to cited nutritional information, a 3-piece order of Popeye's tenders has significantly more calories (445) and sodium (1821mg) than a 4-piece serving of Chick-fil-A's fried strips (310 calories).