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The #1 Worst Breakfast To Order at Chick-fil-A, Dietitian Says

Eating this Chick-fil-A breakfast menu item won't do you many favors in the nutrition department.
FACT CHECKED BY Jordan Powers Willard

We have all heard that breakfast is the most important meal of the day. From helping our minds focus in the morning to supporting our nutritional needs, putting something nourishing in our tummies when we start our day can be one of the best things we can do to take care of ourselves.

But if you are just jumping on the "eating breakfast" train, know that it's not enough to remember to have it every morning. What you eat for breakfast each day can have a profound impact on your overall health and wellness in the short and long term. Sure, a fried donut and a sugary coffee drink are totally delish, but the sugar boost may leave you crashing before lunchtime.

Instead, leaning on breakfast choices that don't contain loads of added sugars is the key to sustaining energy throughout the day and feeling great. In addition to watching the sweetness, sticking to options that are not fried and do not contain massive amounts of sodium and saturated fat can help support your heart health in the long run.

If you find yourself depending on fast food for your breakfast, know that it is entirely possible to eat your breakfast at a fast-food establishment and stick to your health goals. From breakfast parfaits to egg sandwiches served with whole grain bread, many restaurants have impressively good-for-you choices on their menus.

Does Chick-fil-A have any healthy breakfast choices?

If you are visiting this classic fast-food stop while in search of a healthy breakfast, a Chick-fil-A Egg White Grill will only set you back 290 calories and provide you with 26 grams of protein—not too shabby for a fast-food sandwich. For an even lighter option, you can order a medium-sized fruit cup for a 60-calorie bowl chock-full of antioxidants, fiber, vitamins, and minerals.

There are plenty of other breakfast options available at Chick-fil-A that are equally delicious and convenient to eat while you are on the go. However, there are many others made with fried ingredients, ultra-fatty additions, or items that are basically empty calories. Among breakfast choices available on the Chick-fil-A menu that aren't especially conducive to supporting a healthy lifestyle, the No. 1 worst Chick-fil-A item to order from its breakfast menu is the Hash Brown Scramble Burrito With Sausage.

Why is this Chick-fil-A wrap considered the worst breakfast order?

Chick-fil-A's Hash Brown Scramble Burrito with Sausage
Courtesy of Chick-fil-A

Starting your day with a nutrient-packed breakfast that won't weigh you down is something that many health professionals can agree upon. Although this combination of hash browns, sausage, eggs, cheese, and a soft flour tortilla results in a totally craveable dish, eating it won't do you many favors in the nutrition department.

For starters, this wrap contains 720 calories and 47 grams of fat, making it a food choice that is largely made of fat. While eating certain types of fats can be a beneficial addition to a healthy diet, the fat found in this wrap doesn't fit the bill. With 16 of the fat in this wrap being saturated, more than what 13 grams per day max the American Heart Association recommends a person who follows a 2,000 calorie diet eats.

When you consider the sodium content of this wrap, it's no wonder why this menu item isn't one a dietitian would suggest as a go-to breakfast order. It is recommended that people consume fewer than 2,300 milligrams of sodium every day. Furthermore, those with high blood pressure have an even more stringent daily maximum of 1,500 milligrams of sodium. Since this wrap reportedly contains a whopping 1,450 mg of sodium per serving, it clearly has too much of this mineral to be a smart choice for people who are focused on their heart health.

Some ingredients found in this wrap do offer some nutritional value, like the eggs that provide quality protein and many micronutrients. But the addition of the ultra-processed sausage, the deep-fried hash browns, and the refined carbohydrate tortilla makes this menu option less than ideal.

The next time you go to Chick-fil-A, swapping your wrap with an Egg White Grill and enjoying it with a fruit cup and a cup of coffee will be a healthier option that will likely result in you feeling more energized throughout the morning.

Lauren Manaker MS, RDN, LD, CLEC
Lauren Manaker is an award-winning registered dietitian, book author, and recipe developer who has been in practice for almost 20 years. Read more about Lauren