In This ArticleView AllIn This ArticleEgg White GrillBerry ParfaitHash Brown Scramble BowlBacon, Egg & Cheese Muffin
In This ArticleView All
View All
In This Article
Egg White Grill
Berry Parfait
Hash Brown Scramble Bowl
Bacon, Egg & Cheese Muffin
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Photo:Susan Vineyard
Susan Vineyard
When you’re looking for a convenient grab-and-go breakfast, fast food may come to mind as a quick and easy solution—and Chik-fil-A has a variety of options to choose from. While it might not always seem like the healthiest option, balanced choices can be totally doable with a little know-how. Prioritizing nutrients likeproteinandfiberin your morning meal can help you feel full for longer, and can support stable energy levels throughout the day. And these dietitian-backed tips can help you build an on-the-go breakfast that fuels you for whatever the day holds. Experts agree that these breakfast picks at Chick-fil-A offer both impressive nutrition and great flavor.
1. Egg White Grill
Dietitians agree that the Egg White Grill is a standout breakfast item from Chick-fil-A. It features grilled chicken, egg whites and American cheese on an English muffin.
“This sandwich contains 27 grams of protein, making it a great option for someone looking to boost their protein intake first thing in the morning,” saysPatricia Kolesa, M.S., RDN,founder of Dietitian Dish LLC.Cassandra Padula Burke, RDN, CPT,a registered dietitian nutritionist, triathlon coach and owner of Catalyst Performance Lab in Finksburg, Maryland, adds, “Consuming a protein-rich breakfast, especially after strength training, helps promote muscle growth and recovery.” This makes it a great option for a post-workout breakfast for refueling and supporting muscle repair.
Kolesa also highlights how the Egg White Grill is lower in saturated fat and sodium than many of the other menu items. “Balance out this meal with a fruit cup, as this can add fiber and additional vitamins to the meal,” suggests Kolesa.
If you’re looking to further boost the flavor of this sandwich,Alexia Zolis, RD,a registered dietitian and founder of The Healthy Living RD, recommends adding a bit of hot sauce. It’d also be delicious with a spread of guacamole for a boost of heart-healthy unsaturated fats.
Nutrition info for the Egg White Grill:Calories: 300Total Carbohydrates: 29gDietary Fiber: 1gSugar: 2gProtein: 27gTotal Fat: 8gSaturated Fat: 4gSodium: 990mg
Nutrition info for the Egg White Grill:
2. Berry Parfait with Granola
For a lighter, protein-packed breakfast that’s on the sweeter side, the Berry Parfait is a great choice. It features creamy vanilla Greek yogurt, fresh berries and granola for a touch of whole grains. To pump up the fiber, try ordering this parfait with a small fruit cup on the side. You could also bring along a packet of nut butter to squeeze over the parfait, adding extra protein and healthy fats.
Nutrition info for the Berry Parfait with Granola:Calories: 270Total Carbohydrates: 35gDietary Fiber: 1gSugar: 26gProtein: 13gTotal Fat: 9gSaturated Fat: 3.5gSodium: 85mg
Nutrition info for the Berry Parfait with Granola:
3. Hash Brown Scramble Bowl with Grilled Filet
Alexandria Hardy, RDN, LDN,owner of Pennsylvania Nutrition Services, says her favorite breakfast item is this Scramble Bowl with a flavorful mixture of fluffy eggs, crispy potatoes, tender chicken and creamy cheeses. Hardy suggests rounding it out with a medium fruit cup that adds more fiber, vitamins and minerals and about 70 calories—still clocking in under 500 calories for the entire meal.
If you’re not as hungry or don’t want to include the potatoes, you can request this bowl without the hash browns, which will bring the total calories in the dish from 420 down to 270.
Nutrition info for the Hash Brown Scramble Bowl with Grilled Filet:Calories: 420Total Carbohydrates: 15gDietary Fiber: 2gSugar: 2gProtein: 31gTotal Fat: 26gSaturated Fat: 8gSodium: 1,230mg
Nutrition info for the Hash Brown Scramble Bowl with Grilled Filet:
4. Bacon, Egg & Cheese Muffin
The Bacon, Egg & Cheese Muffin provides a balanced start to the day with protein from the eggs and bacon, paired with energizing carbs from the English muffin. This savory option is both filling and delicious. For extra fiber and nutrients, try bringing along some leafy greens or smashed avocado to pile on once you’ve got your order.
Nutrition info for the Bacon, Egg & Cheese Muffin:Calories: 300Total Carbohydrates: 28gDietary Fiber: 1gSugar: 2gProtein: 16gTotal Fat: 13gSaturated Fat: 6gSodium: 780mg
Nutrition info for the Bacon, Egg & Cheese Muffin:
The Bottom Line
Chick-fil-A offers a variety of breakfast options that can fit into a healthy eating pattern. Menu items like the Egg White Grill and Berry Parfait contain a healthy mix of protein, carbohydrates and healthy fats to help fuel your day. Plus, dietitian tips like ordering a cup of fruit on the side can help make the meal even more nourishing. Whether you’re looking for something sweet or savory, there are plenty of choices that can help you start your day off right.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Chick-Fil-A.Nutrition & Allergens.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Chick-Fil-A.Nutrition & Allergens.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Chick-Fil-A.Nutrition & Allergens.
