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‘I’m a Registered Dietitian, and This Is My Go-To High-Protein Order at Chick-fil-A'

By Beth Ann Mayer,

6 hours ago

The prevailing wisdom among doctors and dietitians is, for the most part, to avoid fast-food restaurants as much as possible. Do not pass go. Do not collect $200 (or a few items from any applicable $1 menu).

But sometimes, cravings for Chik-fil-A call, and you'd like to answer. Or, your anger from being caught in traffic is rivaled only by the hanger you feel because you're an hour late for dinner.

That's why Amanda Sauceda, MS, RD , doesn't hesitate to provide people with strategies for finding nutritious options at a drive-thru.

"Life happens, and we aren’t always able to have a home-cooked meal," she says. "Also, sometimes you just don’t feel like cooking, and that’s OK too. When these situations arise, it’s nice to have an idea of healthier fast food options. This way, you’re able to stay focused on health goals but still have some flexibility in your routine."

The good news is that many items at fast-food joints like Chick-fil-A are packed with protein, a vital component of a nutritious diet. "Protein is the nutrient that will keep you full and satisfied, which means you’re not going to get those cravings or have a midday slump," she explains.

With that in mind, here's exactly what Sauceda orders when the midday slump hits and Chick-fil-A is in striking distance.

How Much Protein Do You Need?

First things first: How much protein do we actually need every day? Sauceda says the rule of thumb is 0.8 grams of protein per kilogram of body weight, or .35 grams per pound of body weight.

Breaking it down further and on a per-meal basis: "Once you have that number, you can divide that by three to get an idea of how much you may need at each meal," Sauceda explains. "That number isn’t a hard, fast rule but more of a guide for you."

Speaking of no hard-and-fast rules, the USDA's MyPlate notes that protein needs can vary based on factors such as:

Age
Sex
Height
Weight
Physical activity
Pregnancy
Breastfeeding

In other words, you may need more (and in some cases, less) protein depending on these factors. And in case there was any confusion, protein absolutely has benefits: A 2020 study found that a high-protein diet could be a tool in preventing obesity and obesity-related diseases (but more research is needed).

Still (and importantly): "Protein isn't the end all, be all," Sauceda says. "You still want to have some fiber and healthy fats. Focusing on that combination at meals is what really works for your metabolism."

What a Registered Dietitian Orders at Chick-fil-A for a High-Protein Meal

Sauceda gives two options (and a third alternative—stay tuned) for a high-protein Chick-fil-A order: The grilled chicken sandwich or the eight-count grilled chicken nuggets.

Here's Sauceda's game plan when ordering from Chik-Fil-A or any drive-thru. "Aim for about 20ish grams of protein for a high-protein meal," she suggests. "I chose these two items because they have at least 20 grams of protein, and they are lower in sodium than other entrees."

Indeed, the grilled chicken sandwich has 28 grams of protein, and the grilled nuggets have 25 grams of protein. Of course, protein isn't the only nutrient to be mindful of, so let's dig deeper into nutrition facts.

Grilled Chicken Sandwich at Chick-fil-A

390 calories
12 grams of fat
44 grams of carbohydrates
770 mg of sodium
75 mg of cholesterol

Grilled Nuggets (8-count) at Chick-fil-A

130 calories
3 grams of fat
1 gram of carbohydrates
440 mg of sodium
85 mg of cholesterol

Sauceda also admits that sometimes she just isn't in the mood for grilled chicken, so she goes for what she's really craving. "I don’t always want to get the grilled item, so in that case, I would get the three-count chicken strips, which have 29 grams of protein," she shares.

Regardless of what she orders, Sauceda tries to make the meal as well-balanced as possible and avoid some common pitfalls of drive-thru dining. "If you go with a sandwich and want to reduce the carbs, you can ask for it to be lettuce-wrapped instead," she explains. "Your sides can also be customized when you order a meal. Go with a side salad or a fruit cup."

Do you really want fries? They're not off the table. "Fries are always nice to have as a side, and while they don’t add protein, I usually go for the smaller order size so it doesn’t add too much salt," Sauceda says.

Protein-Packed Snack Alternatives

Sauceda doesn't avoid drive-thrus altogether, nor does she tell her clients who are fans they "have" to. You're in the driver's seat of your eating choices.

That said, she warns that regularly consuming fast food can lead to excess intake of calories, sodium and calories. Having a few protein-packed eats in your car or lunch box can help you stay satisfied and avoid daily drive-thru dining. Some of her favorite high-protein meals for on-the-go noshing include:

5.3 oz. Greek yogurt cup . "It usually contains 14 grams of protein that you can grab before you leave and eat in the car," Sauceda explains.
Crunchy edamame. " There are some crunchy edamame snacks that have as much as 13 grams of protein for ⅓ cup," Sauceda shares.
Jerky. " A jerky stick is always nice to have on hand, and it’s shelf stable," Sauceda says. "They can have anywhere from 10 to 15 grams of protein."

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Sources

Amanda Sauceda, MS, RD
Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome .
Protein foods. USDA .
Nutrition & Allergens. Chick-fil-A .