The Eating Out Series: Chick-fil-A

One of my client’s biggest pain points is that they don’t know what to order when eating out. So, I thought I would share with you some of my favorite options at popular fast food restaurants starting with one of my favorites, Chick-fil-A!

Plan for Success

Before heading out for lunch or dinner, take a few minutes to check out the restaurant’s menu online. Just a quick Google can help you plan to stay on track when eating out. Most restaurants list their full menu and nutritional information online. Once you’ve found the food items that fit your daily goals, go ahead and write them down or even better, log them in your nutrition tracking app, such as MyFitnessPal.

If the menu and/or nutritional information isn’t posted online, I recommend planning as much of your day in your tracking app as possible and then doing your best to eyeball the ingredients. It’s important to note that you should also include any sauces or oils the food is cooked with. Remember, we are not seeking perfection here—just progress!


Chick-fil-A has a lot of great options, especially for low carb day. Remember, on a low carb day you want to keep your net carbs (total carbs minus fiber) to 50g. P=protein, C= carbs, F=fat

  • Grilled Nuggets (12 count): P 38/C 3/F 5

  • Chick-fil-A Nuggets (8 count): P 28/C* 8/F 12

  • Grilled Chicken Sandwich (w/o bun): P 30/C 14/F 3

  • Grilled Chicken Cool Wrap: P 38/C* 14/F 14

  • Market Salad: P 27/C* 19/F 15

  • Cobb Salad: P 40/C* 23/F 28

  • Spicy Southwest Salad: P 34/C* 28/F 19

  • Chicken Noodle Soup: P 9/C* 13/F 3.5

  • Side Salad: P 6/C* 9/F 11

  • Superfood Side: P 4/C* 13/ F 8

  • Fruit Cup: P 1/ C* 10/ F 0

* Indicates net carbs (total carbs minus fiber)

What is your favorite meal at Chick-fil-A? Let me know below!

What is the FASTer Way to Fat Loss®?

The FASTer Way to Fat Loss® is a 6-week online program that will empower you to transform your life through simple, effective, cutting-edge fitness and nutrition strategies. If you want to learn more about the FASTer Way to Fat Loss or register for my next virtual boot camp starting November 26, click here.