The Best High-Protein Breakfast at Chick-fil-A, According to a Dietitian

I have to start my day with breakfast. If I don’t fuel myself properly right after waking up, I’ll be toast in no time (get it?). Perhaps that’s why I wake up every day looking forward to “breaking my fast” with a high-protein meal. I usually make my breakfast at home, but if I’m out and about, one of my favorite takeout options is Chick-fil-A’s Egg White Grill. It’s delicious, convenient and, with a few customizations, a nourishing way to start my day.

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When I talk to patients and clients about dining out, I encourage them to browse the menu before they go. Many restaurants, including fast-food establishments, share every detail—from allergens and ingredients to nutritional information. This intel makes it possible to choose an item that works for their health and nutrition goals, such as high-protein, high-fiber or low-sodium. I suggest you do the same, but if you’re not home or not able to quickly pull up the website, just take a peek at the physical menu when you get there. Most places also include basic nutrition information like calories, total fat and protein that you can quickly review before you make any decisions! Looking at the menu for a high-protein breakfast option is how I found my Chick-fil-A favorite.

More Than Just an Egg Sandwich

I really like Chick-fil-A’s Egg White Grill because it reminds me of the breakfasts of my childhood. I’ve always enjoyed eggs and cheese served on a warm English muffin, and luckily this favorite a.m. meal packs plenty of protein, especially Chick-fil-A’s version. Unlike other fast-food chains that serve similar sandwiches, albeit usually with a sausage patty (which can be high in sodium and saturated fat), Chick-fil-A makes theirs with not just eggs but also chicken. 

Thanks to that high-protein combination, each sandwich supplies a whopping 27 grams of protein. The bulk of that protein comes from the chicken and eggs, but the additional slice of American cheese (which I usually swap for Colby Jack or pepper Jack to decrease the sodium by 100 milligrams) contributes to that total, as does the English muffin.  

Nutrition info for the Egg White Grill:

• Calories: 300
• Total Carbohydrates: 29g
• Dietary Fiber: 1g
• Sugar: 2g
• Protein: 27g
• Total Fat: 8g
• Saturated Fat: 4g
• Sodium: 990mg

Besides Protein, a Chicken Patty Adds Flavor

I admit, I was a bit hesitant the first time I ordered this sandwich. After all, my favorite egg-and-cheese sandwich never included chicken. But since I was after some additional protein, I gave it a try and never looked back. The chicken, it turns out, is a fun addition, and not just because it adds protein, but because it adds flavor, moisture and a bit of texture. The traditionally built egg sandwich is great, but if you don’t add bacon or sausage, it can be rather one-note. The grilled chicken patty is perfectly juicy and has the slightest citrus flavor that seems like it shouldn’t work but does. It always leaves me feeling happy and satisfied. 

How to Have a Balanced Breakfast

While you’ll get a hefty serving of protein in each sandwich, you’ll also be consuming 990 mg of sodium. If that sounds like a lot, it is, considering that the Dietary Guidelines for Americans suggests that healthy adults limit their intake to no more than 2,300 mg per day. Even though that number is high, the sandwich is actually lower in sodium than most other breakfast options on the menu. If you’re looking to cut back on salt, consider swapping in an egg white patty for the cheese or swap the American cheese for Colby Jack or pepper Jack. Also, consider adding a fruit cup for a little balance. It provides a bit of fiber and also water and other nutrients to round out the meal. One other modification I like to make is adding a few slices of tomato to my sandwich. It’s a great way to work in a bit of potassium to help with recovery after any morning exercise.  

The Bottom Line

I recommend enjoying your meals at home, but I know that’s not always possible. Luckily, there are some good options, even at fast-food restaurants. If you’re after something that’s high in protein that also tastes great, I recommend giving Chick-fil-A’s Egg White Grill a try. If you’re up for modifying it to make it a bit more nourishing, consider swapping in Colby Jack or pepper Jack cheese for the American cheese and adding some sliced tomatoes. To make it a complete breakfast, add a fruit cup to your order, and don’t forget a large glass of ice water!