- The Market Salad with Grilled Chicken Nuggets is dietitian-approved for its mix of protein, produce and healthy fats.
- This salad is a balanced meal and provides protein, fiber and complex carbs to help keep you full and energized.
- Simple swaps can make fast food healthier: choose grilled over fried, go light on dressings, and pair with water or fruit.
Fast food often gets a bad reputation, but surprisingly it can fit into a healthy lifestyle with a little bit of planning and mindfulness. During busy days, sometimes fast food, like Chick-fil-A, may be the most convenient and realistic choice. Chick-fil-A is one of the most popular fast-food chains in the U.S. They’re known for their crispy chicken and signature sauces, but they also have several menu options that can fit more easily into a balanced diet. After speaking with a few registered dietitians, one menu item that stood out was the Market Salad with Grilled Chicken Nuggets. Let’s explore why this menu choice ranks supreme on their list and get expert tips for ordering at Chick-fil-A.
Why the Market Salad with Grilled Chicken Is the Healthiest Option at Chick-fil-A
According to Ambrazia Sublett, M.S., RDN, LD, “The Market Salad is a great choice because it’s a burst of colors with green from the salad greens, blueberries, apples and strawberries all providing phytonutrients that our body needs. The fruit addition to the salad not only adds color but flavor.”
Here’s the nutrition information for the Chick-fil-A Market Salad with Grilled Chicken Nuggets:
· Calories: 570
· Carbohydrates: 41g
· Dietary Fiber: 6g
· Total Sugar: 27 g
· Added Sugar: n/a
· Protein: 32g
· Total Fat: 32g
· Saturated Fat: 6g
· Cholesterol: 95mg
· Sodium: 1,080mg
The Chick-fil-A Market Salad is made with mixed greens, topped with a blend of blue cheese crumbles, strawberries, blueberries, red and green apples, and topped with your choice of protein, such as grilled chicken nuggets. It also comes with a packet of Harvest Nut Granola and Roasted Almonds for crunch. Here are a few more reasons why dietitians often recommend this salad.
High in Lean Protein
Adding a serving of grilled chicken nuggets to the Chick-fil-A Market Salad adds a source of lean protein that supports muscle maintenance, satiety and overall energy balance. The amount of protein your body needs depends on several factors including gender, age, activity level and current health status. According to the 2020–2025 Dietary Guidelines for Americans, adults should consume approximately 10% to 35% of their daily calories from protein. The Chick-fil-A Market Salad, with the addition of grilled chicken, contributes significantly to this recommended amount.
Packed with Antioxidant-Rich Fruits and Vegetables
The Chick-fil-A Market Salad is one of the few fast-food options that incorporate a variety of fruits and veggies, including berries, apples and leafy greens. These nutrient-dense foods are high in vitamin C, vitamin A and phytonutrients. Phytonutrients are bioactive compounds found in plants that are responsible for their vibrant hues and flavors. They also help to fight inflammation and support immune health.
Balanced Macronutrient Profile
Unlike some fast-food salads that provide a small amount of protein or a large amount of fried toppings, this salad provides a healthy balance. It offers protein, complex carbs from fruit, healthy fats from nuts, and fiber from vegetables, all of which help to provide a steady source of energy. This nutritious combo also helps to regulate blood sugar levels, reducing energy crashes later in the day. Sublett recommends choosing a vinaigrette for a light dressing that won’t weigh down the salad flavors.
Tips for Ordering a Healthy Meal at Chick-fil-A
Here are a few dietitian-approved strategies to make your Chick-fil-A meal more balanced without sacrificing taste:
- Drink Water: Try pairing your meal with water or unsweetened iced tea instead of soda to cut back on added sugar and empty calories.
- Choose Grilled over Fried: Sarah Sullivan, M.S., RDN, LDN, recommends choosing grilled options, which are lower in fat and calories than fried ones.
- Watch the Dressings and Sauces: Nicole Randazzo, M.A., RDN, CDCES, says to pay close attention to the sauces and dressings, as they may be higher in sodium and added sugar. “Skip the creamy dressings and opt for lighter sauces such as BBQ (45 [calories]), Zesty Buffalo (25), Sweet + Spicy Sriracha (45), or Honey Mustard (50),” adds Randazzo.
- Balance Your Meal: “Pairing a grilled entree with nutrient-rich sides like the kale salad or fruit cup can help you enjoy a meal that’s both delicious and supportive of your health goals,” says Brooke Miller, M.S., RD, LD.
- Be Mindful of Portion Sizes: Some items, like milkshakes or waffle fries, are best enjoyed occasionally in smaller portions. Try sharing with a friend or ordering a kid’s size for a simple way to practice moderation.
Our Expert Take
When it comes to choosing a healthier fast-food option, variety and balance matter. The Chick-fil-A Market Salad with Grilled Chicken Nuggets is a great choice because it provides a source of lean protein, antioxidant-rich fruits and veggies, and healthy fats, all in one. With a few mindful ordering strategies, you can enjoy a meal that nourishes your body while still fitting into your lifestyle. And the best part? You don’t have to sacrifice flavor or satisfaction to make a choice that supports your health goals.
