Get Excited: 7 Most Reliable Macro-Friendly Chick-fil-A Wins

Alright, my friends, it’s time to talk about macro-friendly Chick-fil-A finds.

That’s right, we’re diving into the mouthwatering world of fried chicken and waffle fries – but with a twist. We’re on a mission to uncover the hidden macro-friendly gems buried within that delicious menu.

Let’s get one thing straight – if you’re only looking for the best-tasting items on the menu, you’re not in the right place. If you’re out eating with your friends and family or just want to get some quality protein in, you are in the right place.

All nutritional information mentioned can be found within the Chick-fil-A Nutrition Master List.

Are you ready to see the other side of Chick-fil-A? Then let’s get down to business.

Chick-fil-A Macro-Friendly Entrees

1. Grilled Chicken Sandwich (330 calories: 28g protein, 41g carbs, 7g fat)

Kickin’ off our list is the Grilled Chicken Sandwich. We all know the classic Chick-fil-A chicken sandwich is nothing short of iconic. With its crispy, golden-brown, seasoned fried chicken nestled between two warm, buttery buns, it’s the ultimate mouthwatering indulgence. But here’s the deal – if you’re on a mission to hit your macro goals and make more mindful choices, the Grilled Chicken Sandwich is where it’s at.

Made with a tender, juicy, and flavor-packed grilled chicken breast, this bad boy delivers the protein punch you need without the extra fat and carbs that come with its fried counterpart. So, next time you’re in the mood for some Chick-fil-A goodness, opt for the Grilled Chicken Sandwich.

Without sauce, you’re looking at 330 calories, 28g of protein, 41g of carbs, and 7g of fat. I added the full list of sauces along with their nutritional values at the end of the article; take a look at them before making your decision. Few great options: Zesty Buffalo at 25 calories, Barbeque at 45 calories, and Honey Mustard at 50 calories. If you’re trying to save calories, look away from the Chick-fil-A sauce, which brings home 140 calories. I know… the most difficult decision you’ve ever had to make.

For those that want to lower the calories even further, you can swap the multigrain brioche bun for an unbuttered white bun and save 60 calories (might get a sigh at the cash register but… GAINS).

All in all, the Grilled Chicken Sandwich is lean, mean, and guaranteed to satisfy your taste buds without ruining your macros.

Related: 8 Macro-Friendly Options at McDonald’s

2. Grilled Nuggets 12-piece (200 calories, 38g protein, 2g carbs, 4.5g fat)

While the classic nuggets might be a tasty treat, they’re not exactly the best choice when you’re trying to save calories and stay on track.

Enter the Grilled Nuggets: these protein-packed morsels are here to save the day. Made from marinated, grilled chicken breast chunks, these bad boys offer some of the satisfaction of the classic nuggets, without the extra calories and fat that come with deep-frying. They’re like little nuggets of pure gains, just waiting to fuel your next workout.

For my hungry friends, a 12-piece grilled nuggets clocks in at 200 calories, 38g of protein, 4.5g of fat, and 2g of carbs. The 8-piece packs 130 calories, 25g of protein, 3g of fat, and 1g of carbs. Chick-fil-A’s smallest size, the 5-piece brings in 80 calories, 16g of protein, 2g of fat, and 1g of carbs.

If you’re able to enjoy these nuggets on their own, the world is your oyster. I will always pair them with the following sauces: Zesty Buffalo at 25 calories, Barbeque at 45 calories, and Honey Mustard at 50 calories.

So, the next time you find yourself craving some Chick-fil-A nugget action, make the smart choice and go for the Grilled Nuggets. You’ll save calories, boost your protein intake, and still get to enjoy that Chick-fil-A taste you know and love. It’s a win-win situation, folks – and your body will thank you for making the switch. Stay strong, and keep making those gains.

3. Grilled Chicken Cool Wrap w/ no added sauce (350 calories: 42g protein, 29g carbs, 13g fat)

Let’s dive into the world of the Chick-fil-A Grilled Chicken Cool Wrap. You see, this is not just another run-of-the-mill, bland, and boring “healthy” option you’ll find at most fast-food joints. Oh no, my friends – this wrap is a game-changer, and it’s here to help you smash your daily protein goals like a boss.

Made with tender, juicy slices of grilled chicken breast, combined with a mix of fresh veggies like lettuce, red cabbage, and carrots, and topped with a blend of Monterey Jack and cheddar cheeses, this wrap packs some serious nutritional firepower. All of this goodness is then wrapped up in a wholesome flaxseed flour flatbread, creating the perfect portable package of protein-packed deliciousness.

Rather than sticking with the Avocado Lime Dressing which is 310 calories (yes, you read that right), the Cool Wrap pairs nicely with Light Italian Dressing at 25 calories or the Honey Mustard at 50 calories.

When you’re on the hunt for a satisfying, macro-friendly meal that doesn’t skimp on flavor, look no further. It’s all about making smart choices, even when you’re on the go. The Grilled Chicken Cool Wrap has got your back.

4. Egg White Grill for Breakfast (290 calories: 27g protein, 29g carbs, 8g fat)

Listen up, early birds and breakfast enthusiasts, it’s time to talk about the Chick-fil-A Egg White Grill. Forget about those greasy, carb-loaded breakfast options that leave you feeling sluggish and weighed down – this beast is here to kick-start your day with a bang, and it’s not messing around. If you’re looking for a breakfast option that’s packed with flavor, nutrients, and protein to fuel your morning grind, then look no further.

The Egg White Grill is a force to be reckoned with. Made with a fluffy, protein-rich egg white, topped with a slice of chicken breast and a slice of melted American cheese, all sandwiched between a warm, toasted multigrain English muffin. With a modest 290 calories and 27g of protein, you can start the day guilt-free.

If you’re already going to make a stop in the morning, make the Egg White Grill your go-to breakfast choice.

5. Spicy Southwest Chicken Salad w/o dressing (400 calories: 34g protein, 6g carbs, 18g fat)

Alright salad lovers, let’s get fired up about the Spicy Southwest Salad from Chick-fil-A. This isn’t your average, boring, lifeless pile of lettuce, folks – this salad is a nutrient-dense powerhouse.

The Spicy Southwest Salad is loaded with all kinds of good stuff: a generous serving of spicy grilled chicken breast, a mix of fresh greens, black beans, roasted corn, and bell peppers, all topped with a sprinkle of Monterey Jack and cheddar cheeses and a handful of tortilla strips for that extra crunch. Packing 400 calories (without dressing), this salad is a calorie-conscious choice to keep you on track.

Instead of the 290-calorie Creamy Salsa Dressing it comes with, you have quite a few other options. Light Italian Dressing at 25 calories and Light Balsamic Vinaigrette Dressing at 80 calories. Reminder – full list of dressings is available at the end of this post.

This is proof that salads don’t have to be boring, and it’s just what you need to fuel your body. Stay spicy.

6. Grilled Chicken Market Salad w/o dressing (320 calories: 28g protein, 26g carbs, 12g fat)

It’s time to dive into the Grilled Chicken Market Salad. We’re talking about a protein-rich bowl of goodness.

The Grilled Market Salad is a veritable garden of fresh, tasty ingredients: tender, grilled chicken breast, a medley of mixed greens, crisp red and green apples, fresh strawberries, and blueberries. It even comes with a little sweet surprise: a sprinkle of blue cheese crumbles and a handful of crunchy pecans. All this for a lean and mean 330 calories (without dressing) – now that’s a macro-friendly meal you can feel good about devouring.

Avoid the Zesty Apple Cider Vinaigrette dressing which packs 230 calories. Instead, decide between Light Italian Dressing for 30 calories, Light Balsamic Vinaigrette Dressing for 80 calories or Fat-Free Honey Mustard Dressing for 90 calories.

Don’t have many calories to spare? Save 60 calories without the roasted almonds and another 70 calories without the granola bringing down your salad to 190 calories.

7. Large Diet Fresh-Squeezed Lemonade (80 calories: 21g carbs, 0g fat, 0g protein)

We made it. Last on the list is Chick-fil-A’s Diet Lemonade, which I use to wash down everything else on this list.

Made with real lemons, sweetened with Splenda, and boasting a mere 80 calories in a large serving, this is the perfect drink to satisfy your craving for something sweet and tangy without derailing your progress. The medium size is 50 calories whereas the small size is 30 calories.

With a 220-calorie discount when compared to a Large Lemonade from Chick-fil-A, you can’t really go wrong.

Chick-fil-A Dressings / Sauces Nutrition Breakdown

ItemCaloriesTotal FatTotal CarbProtein
Light Italian251.5g2g0g
Zesty Buffalo302.5g1g0g
Sweet & Spicy Sriracha450g10g0g
Honey Mustard500g11g0g
Chili Lime Vinaigrette603g9g0g
Honey Roasted BBQ Sauce605g3g0g
Light Balsamic Vinaigrette804g10g0g
Fat-Free Honey Mustard900g22g0g
Garlic & Herb Ranch Sauce14014g1g0g
Chick-fil-A Sauce14013g6g0g
Apple Cider Vinaigrette23019g16g0g
Garlic & Herb Ranch28029g2g1g
Creamy Salsa29031g3g1g
Avocado Lime Ranch31032g3g1g
Source: Chick-Fil-A Nutrition Stats


We’ve reached the end of our epic journey through the best macro-friendly options at Chick-fil-A. We’ve shown you that eating out doesn’t have to be difficult. It’s all about making those smart, informed choices that keep hunger satisfied.

From protein-packed sandwiches and grilled nuggets to flavor-bursting salads and guilt-free beverages, Chick-fil-A has got you covered. Remember, folks, it’s not just about what you eat, but how you eat. With the right approach, you can enjoy your favorite fast-food chain without derailing your progress. Even TikTok is catching on.

The next time you’re craving Chick-fil-A, keep these options in mind and make the choices that’ll keep you on track. It’s time to break free from the shackles of bland, boring “healthy” food. Keep crushing those goals, one Chick-fil-A meal at a time!

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