Fueling Performance: 10 High-Protein Options for Athletes at Chick-fil-A

Chick-fil-A is more than just a fast-food restaurant; it’s a go-to spot for athletes looking for a quick, protein-packed meal on-the-go. Whether you’re a professional athlete or a fitness enthusiast, having a variety of high-protein options is crucial to meeting your nutritional needs. In this article, we’ll explore the protein needs of athletes and highlight ten high-protein menu items from Chick-fil-A that can help you fuel your performance.

Protein Needs of Athletes

Protein plays a vital role in supporting athletes’ muscle building and repair. To maximize the benefits of protein, it’s recommended that athletes spread their protein intake throughout the day, aiming for approximately 0.25-0.3 grams of protein per kilogram of body weight at each eating occasion[^1^][^2^]. This translates to roughly 25-30 grams of protein per meal or snack. Additionally, athletes should include protein in their post-workout meal to support recovery.

It’s important to note that while protein is essential, it should be combined with a well-planned strength and conditioning program to promote muscle growth. Eating protein alone will not lead to muscle gain.

Building a Healthy Meal

In addition to protein, athletes should focus on including other nutritious elements in their meals. When dining at fast-food restaurants like Chick-fil-A, athletes can build a healthy meal by including items that provide a good source of carbohydrates and are low in saturated fat. Opting for whole grain bread, choosing healthy side items like fresh fruit or side salads, and selecting a nutritious beverage such as water or low-fat milk can enhance the nutritional value of the meal.

It’s also important to be mindful of portion sizes and resist the temptation to supersize the meal. Moderation is key, and if hunger strikes later in the day, a healthy snack can help curb cravings.

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High-Protein Chick-fil-A Options for Athletes

Now, let’s dive into the highlight of this article: the high-protein Chick-fil-A menu options for athletes. These options have been carefully selected based on their protein content and can be enjoyed as part of a balanced diet.

High-Protein Chick-fil-A Breakfast Options for Athletes

1. Egg White Grill

Egg White Grill

The Egg White Grill is a lean, high-protein breakfast sandwich option at Chick-fil-A. It consists of grilled chicken, egg whites, and American cheese, served on an English muffin. This sandwich provides a generous 28 grams of protein[^3^]. To further boost the protein content, athletes can pair it with 1% white or chocolate milk, adding an additional 7 grams of complete protein, calcium, and Vitamin D.

2. Chicken, Egg & Cheese Muffin

The Chicken, Egg & Cheese Muffin is another high-protein breakfast sandwich option. It features the original Chick-fil-A breaded chicken breast, folded egg, and American cheese, served on an English muffin. This sandwich provides 27 grams of protein[^4^].

High-Protein Chick-fil-A Meal Options for Athletes

3. Chick-fil-A Cool Wrap

The Chick-fil-A Cool Wrap is a great high-protein option for lunch or dinner. This wrap contains grilled chicken, green leaf lettuce, and a blend of cheeses wrapped in a flaxseed flour flatbread. Enjoying this wrap provides a substantial 43 grams of protein[^5^]. It’s a perfect option for post-game meals or a quick on-the-go lunch.

4. Grilled Chicken Sandwich

The Grilled Chicken Sandwich offers an excellent source of lean protein. It features a marinated and grilled chicken breast, lettuce, and tomato, served on a multigrain bun. This sandwich delivers 28 grams of protein[^6^]. Consider ordering the Chick-fil-A grilled chicken catering bundle if planning a team dinner. It includes all the fixings for everyone to build their own grilled chicken sandwich.

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5. Chick-fil-A Chicken Sandwich

If you prefer the original Chick-fil-A breaded chicken, the Chick-fil-A Chicken Sandwich is a protein-rich option. It consists of a breaded chicken breast served on a toasted bun with two dill pickle chips. This classic sandwich provides 29 grams of protein[^7^]. For an extra protein boost, try ordering the Chick-fil-A Deluxe Sandwich, which includes a slice of cheese, lettuce, and tomato.

6. Spicy Chicken Sandwich

For athletes who enjoy a kick of spice, the Spicy Chicken Sandwich is a high-protein choice available at Chick-fil-A. It features a breaded chicken breast seasoned with a spicy blend of peppers, served on a toasted bun with dill pickles. This sandwich provides 28 grams of protein[^8^]. Athletes can also opt for the Spicy Chicken Deluxe Sandwich, which includes cheese, lettuce, and tomatoes.

7. Grilled Nuggets

Aside from sandwiches, the Grilled Nuggets are a lean, high-protein option that athletes can enjoy. These nuggets are made with marinated boneless chicken breast and are low in saturated fat. Enjoy 8-count Grilled Nuggets for 25 grams of protein or 12-count for 38 grams of protein[^9^].

High-Protein Chick-fil-A Side Options for Athletes

8. Chicken Strips

Chicken Strips

Chick-fil-A Chicken Strips are a tasty way for athletes to enjoy a high-protein meal. Made with boneless chicken tenders, breaded and pressure-cooked in peanut oil similar to the original Chick-fil-A sandwich, these strips provide 29 grams of protein for a 3-count serving or 39 grams for a 4-count serving[^10^].

9. Chicken Noodle Soup

Chick-fil-A offers hearty chicken noodle soup, a great option for athletes looking to boost their protein intake. It contains shredded chicken breast, chopped carrots and celery, and egg noodles. A bowl of chicken noodle soup provides 17 grams of protein, while a cup offers 10 grams[^11^].

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10. Greek Yogurt Parfait

The Greek Yogurt Parfait with Granola is a protein-rich side item. It features vanilla bean Greek yogurt, fresh mixed berries, and a granola topping. Enjoy this parfait for 13 grams of protein[^12^]. It’s perfect for breakfast or as a snack for athletes on the go.


Q: Where can I find the most current nutrition information for Chick-fil-A menu items?

For the most up-to-date nutrition information, visit the official Chick-fil-A website.

Q: Are there any healthier Chick-fil-A dipping sauce options?

Yes, Chick-fil-A offers lower-calorie dipping sauce options such as Barbeque Sauce, Sweet and Spicy Siracha Sauce, Zesty Buffalo Sauce, and Honey Mustard Sauce. These options provide flavor without adding excessive calories or fat.


Fueling your performance as an athlete requires paying attention to your nutritional intake. Chick-fil-A offers a variety of high-protein options that can help you meet your protein needs while enjoying a delicious meal. Remember to choose healthy side items, select appropriate portion sizes, and stay hydrated with nutritious beverages. Explore the high-protein options at Chick-fil-A to support your active lifestyle and achieve your fitness goals.

To learn more about dining out while maintaining a healthy diet, check out our blog on high-protein options at Rowdy Hog Smokin BBQ.

About the Author

Mandy Tyler is a Sports Dietitian Nutritionist based in San Antonio, TX. She is a registered and licensed dietitian, a board-certified specialist in sports dietetics, a licensed athletic trainer, and a certified exercise physiologist through the American College of Sports Medicine. With experience working with athletes at all levels, Mandy believes that a strong nutritional foundation is key to reaching one’s full potential in both everyday life and sports performance.