7 Healthiest Chick-fil-A Breakfast Items—and 3 To Skip

Mornings can be chaotic, whether you're running late for work, shuttling kids to school, or just trying to squeeze in breakfast before a busy day. Fortunately, Chick-fil-A, a fast-food favorite known for its chicken sandwiches, also offers breakfast options that are both convenient and nutritious. While fast food doesn't always align with healthy eating goals, Chick-fil-A has several healthy breakfast items that fit the bill, offering balanced choices that are high in protein, lower in sodium and saturated fat, and still delicious.

Keep reading to discover the best Chick-fil-A breakfast items that will power you through your morning—and a few you might want to avoid.

Is Chick-fil-A breakfast healthy?

If you're looking for a healthy breakfast option on the go, you can definitely find a few options at Chick-fil-A that fit the bill. To determine the healthiest Chick-fil-A breakfast items, we focused on the following nutritional criteria:

• High in Protein: "When looking for a quick fast-food breakfast, one of the most important things to look for is protein so that you'll be full and satisfied," says Jamie Nadeau, RDN. 
• Lower in Saturated Fat: Each option contains moderate amounts of saturated fat, aligning with the American Heart Association's guidelines of less than 13 grams per day to reduce the risk of heart disease.
• Lower Sodium: Since most of your sodium intake comes from processed foods (including fast food) and not the salt shaker, we're mindful of this nutrient as well. We selected items that fit within a reasonable sodium range, considering the Dietary Guidelines for Americans's recommended limit of 2,300 milligrams per day.

The healthiest Chick-fil-A breakfast items listed below are dietitian-approved, high in protein, lower in sodium and saturated fat, and overall a delicious way to start any day!

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Healthiest Chick-fil-A Breakfasts

Best: Egg White Grill

"The Egg White Grill is a great healthy breakfast option, as an egg white sandwich with cheese and grilled chicken served on a multigrain English muffin," says Nadeau. This breakfast is really well balanced, with 27 grams of filling protein, 29 grams of carbohydrates for immediate energy, and only 4 grams of saturated fat.

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Best: Greek Yogurt Parfait with Granola

With 270 calories and 13 grams of protein, the Greek yogurt parfait is a great option if you're looking for something lighter but still want to feel satisfied, explains Nadeau. While it may not be high enough in calories or protein to count as a whole meal, it's a great option if you'd otherwise skip breakfast altogether or need a quick snack to get you through the morning.

Best: Hash Brown Scramble Bowl with Grilled Chicken

*Hash Brown Scramble Bowl with Nuggets pictured

The Hash Brown Scramble Bowl with Grilled Chicken from Chick-fil-A is a great full breakfast option. "The combination of fluffy scrambled eggs, perfectly seasoned grilled chicken, crispy hash browns, and a blend of cheeses creates a flavorful and protein-rich breakfast that keeps you feeling full and energized throughout the morning," says Jessie Hulsey RD, LD, an Atlanta-based registered dietitian. "With the high protein content, this breakfast bowl promotes satiety, supports muscle maintenance, and helps regulate blood sugar levels."

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Best: Bacon, Egg & Cheese Muffin

"The Bacon, Egg & Cheese Muffin is a filling on-the-go breakfast that has just enough protein and energy to keep you full all morning without being too indulgent," says Miranda Galati, RD, owner of Real Life Nutritionist. It's good in a pinch, but may be too high in saturated fat as an everyday option, adds Galati. Each sandwich has 6 grams of saturated fat, or 46% of the recommended daily limit.

Best: Grilled Breakfast Filet and Hashbrowns

"While it's not a secret menu, you can make your own healthy breakfast at Chick-fil-A by ordering a breakfast side and the Grilled Breakfast Filet from the 'proteins' option on the menu," says Lara Clevenger MSH, RDN, CPT. Choose the Grilled Breakfast Fillet and an order of the Chick-fil-A Hash Browns for a balanced breakfast with 16 grams of protein, 23 grams of carbohydrates, and only 860 milligrams of sodium!

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Best: Chick-fil-A Minis

The 4-piece Chick-fil-A Minis give you all the flavor of your favorite chicken nuggets and a warm yeast roll, but with only a fraction of the saturated fat and sodium. A 4-piece order of minis has only 4 grams of saturated fat but 20 grams of protein for satisfaction and fullness all morning long.

Best: English Muffin and Small Fruit Cup

Following a vegan diet and eating at Chick-fil-A can be tricky. For breakfast, a plain toasted English muffin and their Fruit Cup can work as a breakfast snack, but won't be filling enough for an entire meal, says Melissa Altman-Traub, MS, RDN, LDN.

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Unhealthest Chick-fil-A Breakfasts

While there are plenty of healthy Chick-fil-A breakfasts to grab at this beloved fast-food joint, you may want to steer clear of these three not-so-great options.6254a4d1642c605c54bf1cab17d50f1e

Worst: Hash Brown Breakfast Burrito with Sausage

"This breakfast burrito is way too harsh on your body when consuming it first thing in the morning with 720 calories, 47 grams of fat, and an entire 1,450 milligrams of sodium," says Joanna Ayalloore, MS, RD, LDN, CNSC.

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Worst: Chicken Biscuit

The Chicken Biscuit makes the list of breakfast items to avoid for three reasons: fat, salt, and excess carbohydrates, explains Wan Na Chun, MPH, RD. By the time you've finished breakfast, you'll already have had 66% of the amount of sodium you should have in one day!

Worst: Sausage, Egg & Cheese Biscuit

While it's important to enjoy a balanced diet that includes indulgences, this Sausage, Egg & Cheese sandwich has 18 grams of saturated fat, close to the amount recommended in one day by the American Heart Association, says Hulsey. If you're craving a breakfast sandwich, there are much healthier options on the menu.

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