The 5 Best Chick-fil-A Lunch Items for Healthy Blood Sugar

If you’re working toward better blood sugar, you may feel like you need to avoid eating out at all, let alone picking up fast food. But with a little savviness, you can make healthy choices almost anywhere you go without feeling restricted—including at Chick-fil-A.

We’ve identified the healthiest blood-sugar-friendly options on the Chick-fil-A menu and spoke with dietitians and diabetes educators to bring you expert recommendations. Our selections are balanced in total carbohydrates, low in added sugar and contain protein and fiber, nutrients that aid in blood sugar management. 

Sometimes, ordering will require making small tweaks, like swapping out the bun or adding a side salad. These changes will allow you to put together a meal that tastes good and is nutritious. Remember that fast-food items, including Chick-fil-A, tend to contain more sodium than homemade meals. Keep that in mind when making decisions about your meals and snacks during the rest of the day. 

1. Chick-fil-A Market Salad with Grilled Filet

The Chick-fil-A Market Salad with Grilled Filet (chicken) is an excellent lunch option with a balanced mix of lean protein from grilled chicken and fiber from vegetables, says Wan Na Chun, M.P.H., RD, owner of One Pot Wellness. 

Protein and fiber are two nutrients that help stabilize blood sugar levels by slowing down digestion and reducing blood sugar spikes after eating. If you want to make this order lower in total carbohydrates and added sugar, Chun recommends skipping the granola topping and opting for the Light Balsamic Vinaigrette as your lower-sugar, lower-calorie dressing alternative.

2. Kale Crunch Side

If you’re looking for a lower-carb alternative to a side of fries, the kale crunch salad at Chick-fil-A is a great option. Featuring a mix of kale, cabbage, roasted almonds and an apple cider and Dijon mustard vinaigrette, this is a blood-sugar-friendly low-calorie, high-fiber side dish. 

3. Diet Lemonade

Your beverage choice may be one of the simplest swaps you can make. Soda, sweet tea and many juices all contain added sugars that may lead to blood sugar spikes. Diet drinks can be a nice once-in-a-while option if you want a sweet drink without added sugars. Speaking of, the diet lemonade at Chick-fil-A is a delicious and refreshing beverage, says Lindsay Cohen, RDN, CDCES, owner of ABC Nutrition Solutions. Made with just three ingredients: water, lemon juice and Splenda, you won’t find any added sugars here. Plus, you get the added benefit of hydration with your Chick-fil-A lunch.

4. Spicy Southwest Salad with Spicy Grilled Filet

With 33 grams of protein and 7 grams of fiber, you’ll be hard-pressed to find a better balanced salad at Chick-fil-A. “I love the Spicy Southwest Salad with grilled chicken because it has just 27 grams of carbs,” says dietitian and diabetes expert Julie Cunningham, M.P.H., RD. She also likes the variety of dressing you can choose from, pointing out that the Avocado Lime Ranch Dressing, Garden Herb Ranch Dressing and Light Italian Dressing all have 3 grams of carbs or fewer. 

One caveat: This meal is high in sodium. To reduce the sodium, choose a plain grilled filet.

5. Grilled Chicken Club Sandwich

The Grilled Chicken Club Sandwich at Chick-fil-A packs a whopping 38 grams of blood-sugar-stabilizing protein plus 3 grams of fiber. Ordering grilled chicken reduces dietary fat, making this a lower-calorie choice compared to a breaded chicken sandwich.

If you’re looking to boost the fiber even more, you can swap the sandwich bun for a multigrain option and order a side salad. 

Choosing a Healthy Meal at Chick-fil-A

What to Look For  

When glancing at the menu, look for balanced options that contain protein, fiber and vegetables. Choosing protein and fiber is a powerful combination that can help balance your blood sugar after eating and help keep you full. Vegetables contain nutrients and antioxidants that may also help stabilize glucose levels. We also recommend emphasizing leaner grilled protein choices at Chick-fil-A. Grilled chicken will be lower in calories and fat compared to the breaded options.

What to Limit 

Limit added sugar, high-sodium options and breaded or fried foods when possible. Of course, eating these from time to time will not impact your health significantly. However, if you’re regularly frequenting Chick-fil-A and typically order breaded or fried foods and soda, it may be time for a more nutritious swap.

The Bottom Line  

Eating at Chick-fil-A if you have diabetes is possible, but you may have to make some strategic swaps for blood sugar balance. Remember, choosing menu items that contain protein and fiber will help stabilize your blood sugar and prevent big spikes after eating. It’s also important to watch added sugars, total calories and sodium, too. Consider adding a side salad with your meal to increase feelings of fullness. If you’re looking for more personalized nutrition advice, speak with a registered dietitian or a diabetes educator.