The Mediterranean diet is based on the traditional whole foods and eating habits of those in Mediterranean countries like Spain, Portugal, and Italy. It’s a way of life that’s been around forever, but it’s evolved into a more structured diet and a popular everyday approach to eating for those in America. As a plant-rich diet that consists of whole grains, healthy fats, and lean proteins, itβs been praised for its heart health benefits and effective weight loss results.
The question is, if youβre on the Mediterranean diet and thus limiting (or entirely avoiding) things like processed foods, red meat, and added sugarβ¦is there anything you can order at a fast food restaurant? The answer is that not all fast food chains are created equal in terms of diet-friendly menu offerings β but if you stop by Chick-fil-A for a quick bite, you might be in luck.
If you currently follow the Mediterranean lifestyle β eating mostly fruits, vegetables, whole grains, nuts and legumes, and some fish and lean poultry β hereβs everything you can order on the Chick-fil-A menu that embraces all of the above and avoids the big no-nos.
Mediterranean diet food and drink options on the Chick-fil-A menu
Chick-fil-A, at least for a fast food establishment, has a surprising amount of choices to fit various dietary needs and lifestyles. It helps that the chain is built on chicken, a leaner protein option, rather than red meat like burgers or processed meat like deli sandwiches, making their entrees more diet-friendly. On top of that, the chain offers grilled versions of several menu items (which can be hard to find amongst all of the deep-fried entrees in the land of fast food).
Since Chick-fil-A offers a few salads and a handful of somewhat healthy breakfast and side items, thereβs enough to work with on the menu if youβre trying to stick to a Mediterranean diet. Things like greek yogurt, fruit, veggies, and grilled chicken (in moderation) are all up for grabs, which opens up your options at this favorite fast food joint.
The main thing to watch out for will be added sugar or hidden processed ingredients. Obviously deep-fried items like chicken nuggets and fries are off limits due to the refined oils used, as well as any sweets like milkshakes, cookies, and brownies. Youβll also want to pay attention to the sugar thatβs added to various beverages so you know which have no sugar added and safe to consume.
Here are all of the meals, snacks, and beverages you can order at Chick-fil-A (along with any necessary modifications) that will fit into a Mediterranean diet.
Breakfast Items | Required Modifications |
Greek Yogurt Parfait | |
Egg White Grill | Remove english muffin |
Entree + Salad Items | Required Modifications |
Grilled Nuggets | |
Grilled Chicken Sandwich | Remove bun or order protein style |
Market Salad | Grilled filet, spicy grilled filet, or grilled nuggets |
Spicy Southwest Salad | Spicy grilled filet, grilled filet, or grilled nuggets |
Chick-fil-A Cool Wrap | |
Snacks + Sides | Required Modifications |
Side Salad | |
Kale Crunch Side | |
Fruit Cup | |
Buddy Fruits Apple Sauce | |
Sauces + Dressings | Required Modifications |
Zesty Buffalo Sauce | |
Light Italian Dressing | |
Light Balsamic Dressing | |
Zesty Apple Cider Vinaigrette | |
Beverages | Required Modifications |
Coffee | |
Freshly Brewed Iced Tea Unsweetened | |
Watermelon Mint Unsweet Tea | |
Honest Kids Apple Juice | |
Simply Orange |
The original Chick-fil-A nuggets are fried, so itβs best to stay away from the breading and refined oils used to fry the nuggets. However, Chick-fil-A does have Grilled Nuggets, which is allowed in moderation on the Mediterranean diet.
Yes! Chick-fil-A has two salads that make great choices for a Mediterranean diet β the Spicy Southwest Salad and the Market Salad. Either salad can be ordered with several protein options, three of which fit the Mediterranean diet: grilled filet, spicy grilled filet, and grilled nuggets.
Chick-fil-A does not have lettuce wrapped items on the menu, but you can order their sandwiches lettuce wrapped (protein style) to replace the bun.
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