- Dietitians love Chick-fil-A’s Chicken Tortilla Soup and Market Salad with Grilled Filet.
- Other top picks: the Egg White Grill (add a side of fruit) and the Grilled Chicken Sandwich.
- For a healthy pick, aim for 15 g protein, some fruit or veggies, a quality carb and a healthy fat.
About a third of U.S. adults eat fast food on any given day, which means chances are you’ll find yourself in line at a quick-service restaurant at some point this week. But, hitting your nutrition goals doesn’t have to take a back seat when you dine out. Even at popular spots like Chick-fil-A, you can still get plenty of protein without sacrificing flavor.
From grilled chicken options to fiber-packed soups, their menu has choices for every appetite. We asked four registered dietitians what they reach for when prioritizing protein, and two options came up again and again: the Chicken Tortilla Soup and the Market Salad with Grilled Filet. Below, we outline what sets them apart, but it’s worth noting that both recipes are high in sodium, with more than 1,000 mg per serving. Choose lower-sodium foods throughout the day if you’re having a high-sodium lunch.
Why Dietitians Love Chick-fil-A’s Chicken Tortilla Soup
Lean shredded chicken breast is paired with plant-powered navy beans and black beans in a creamy white broth to create this irresistible comfort-in-a-bowl.
Chicken Tortilla Soup Nutrition
- Calories: 350
- Total fat: 11 g
- Saturated fat: 2.5 g
- Sodium: 1,115 mg
- Carbs: 39 g
- Fiber: 18 g
- Total sugars: 4 g
- Added sugars: n/a
- Protein: 25 g
It’s Loaded with Fiber and Protein
Dietitians love the Chicken Tortilla Soup for its winning combination of protein and fiber. Meme Inge, M.S., RDN, explains that these nutrients help keep you full and satisfied for hours. With 25 grams of high-quality protein per serving, this soup is a clear standout for anyone looking to boost their protein intake. But the real showstopper? Fiber. The soup packs a whopping 18 grams of fiber.
Inge notes, “Fiber often gets overlooked when people are choosing nutritious meals, but this Chicken Tortilla Soup knocks it out of the park. One serving provides over 70% of the recommended [daily] amount for women and 47% for men.”
Jenna Braddock, M.S.H., RDN, CSSD, agrees, “This soup is a hidden powerhouse on the menu for a light but filling meal option. I also find this soup very delicious and [it] doesn’t make you wish you had ordered something else.” On top of that, Jessica Cording, M.S., RD, CDN, IFNCP, points out that this protein-and-fiber combo helps stabilize blood sugar, which means you’ll stay full and have energy long after your meal.
It’s Low in Saturated Fat
Keeping saturated fat intake in check is important for heart health. Even the recent Dietary Guidelines for Americans, 2025-2030, emphasize limiting saturated fat intake to no more than 10% of total calories for better health. With this in mind, the 2.5 grams of saturated fat this soup contributes just a small portion of your daily total allotment (e.g., if you’re following a 2,000-calorie diet, your limit is around 22 grams), making it a low-saturated fat choice.
It’s Low in Sugar
Sauces and dressings can easily add hidden sources of added sugars, which makes this soup and its total sugar content, at just 4 grams, a low-sugar choice. While the restaurant chain doesn’t call out added sugars yet in their nutrition facts, judging by the ingredients, there’s minimal, if any, added sugar in this soup. The Dietary Guidelines emphasize reducing added sugars and increasing protein to improve public health, and this soup delivers a low-sugar, high-protein option.
Why Dietitians Also Love the Market Salad with Grilled Filet
Dietitians may be known for loving salads, but there’s a good reason we’re on board with the Market Salad. Toby Amidor, M.S., RD, shares, “When dining at a quick-service [restaurant], typically it’s all about the sandwiches or burgers. It’s a nice change of pace to be able to find a well-balanced salad that includes fruit, vegetables, protein and healthy fat.” With Americans not meeting the recommended daily servings of vegetables and fruit, adding salads to your regular repertoire is also a way to increase the intake of these important foods.
Market Salad with Grilled Filet Nutrition
- Calories: 550
- Total fat: 31 g
- Saturated fat: 6 g
- Sodium: 1,010 mg
- Carbs: 42 g
- Fiber: 5 g
- Total sugars: 26 g
- Added sugars: n/a
- Protein: 28 g
It’s High in Protein
With 28 grams of high-quality protein, the Market Salad with Grilled Chicken Filet is also an excellent choice for keeping your protein goals on track. The chicken provides the bulk of the protein, while toppings like roasted almonds and cheese add a little extra boost. Looking to cut saturated fat? Simply skip the cheese without sacrificing flavor.
It’s Also a Good Source of Fiber
Fitting in produce picks can be a challenge when eating at a fast-food establishment, notes Cording, which makes the Market Salad such a shining pick when considering the full menu at Chick-fil-A. Plus, that bed of produce also delivers 5 grams of filling fiber. Fiber not only keeps you satiated, meaning you’re less likely to mindlessly munch between meals, but it also plays an important role in disease prevention.
Chick-fil-A Honorable Mentions
Not feeling the soup or salad? These other two picks were runner-ups.
- Grilled Chicken Sandwich: Both Braddock and Amidor recommend this option when you’re in the mood for a classic handheld meal. Braddock shares, “The Grilled Chicken Sandwich is a go-to thanks to its flavor and familiar Chick-fil-A appeal, while still offering balanced nutrition. With 390 calories per sandwich, it delivers 28 grams of protein, 11 grams of fat and 3 grams of fiber.” Amidor adds that the calorie count is reasonable for a sandwich, and notes that “because it’s made with chicken breast, a lean protein, it helps keep saturated fat within the recommended limit of less than 10% of total daily calories.”
- Egg White Grill: Stopping for breakfast? Then don’t write off their menu. While the Chick-fil-A Chicken Biscuit with fried chicken may be a popular option, the Egg White Grill is a healthier, higher-protein alternative, with just 4 grams of saturated fat and 27 grams of protein. Since it lacks fiber (1 gram), pairing with a fruit cup is an excellent way to get more nutrients in your diet.
Tips to Order a Healthier, High-Protein Meal
Pulling into a different fast-food restaurant? Don’t panic! Keep these tips in mind to help you navigate the menu and make a healthier, high-protein choice.
- Pick your protein first. Aim for 15 grams or more. Inge recommends starting with protein when scanning the menu, whether plant- or animal-based, so you’re building your meal around it. Check the nutrition facts to help you choose lean options that keep you full, satisfied and on track to meet your daily protein goals.
- Load up on produce. Next, add vegetables and fruits to give your meal volume, flavor and nutrients. Salads are an easy choice, but watch for options with extra toppings that can increase calories above a handheld sandwich. Focus on meals that pair lean protein with a variety of produce, and use extras like croutons, candied nuts or cheese in moderation for texture and flavor.
- Include carbohydrates. Carbs fuel your energy, but quality matters. When possible, choose complex carbohydrates that are higher in fiber, such as whole-grain buns, brown rice, quinoa or sweet potatoes.
- Finish with a healthy fat. Fats add flavor and satisfaction and help your body absorb the fat-soluble vitamins A, D, E, and K from your vegetables. Opt for healthy sources like avocado, olive oil or nuts, to help keep saturated fat intake low.
Our Expert Take
Dining out, even at fast-food spots like Chick-fil-A, doesn’t mean you have to compromise your nutrition goals. Dietitians agree that high-protein options, such as the Chicken Tortilla Soup and the Market Salad with Grilled Filet, can easily fit into a balanced day.
The key is choosing meals that align with your personal health goals and preferences. Not a salad fan? No problem. Look for a sandwich or entree that provides at least 15 grams of protein, includes some produce, a quality carbohydrate and a healthy fat. With a little menu mindfulness, healthy eating on the go is entirely achievable.
