Guide

The healthiest chicken fast food

Grilled beats fried: the best orders at the chicken chains. Number one: Chicken Thigh Skewers at Nando's PERi-PERi, with 58 g of protein for 480 calories.

How this list is picked: Meals from Chick-fil-A, KFC, Popeyes, Zaxby's, Wingstop, Nando's PERi-PERi, El Pollo Loco and Buffalo Wild Wings, ranked by the app’s Fat-loss formula: calories inside 400–650, a 40 g protein target, protein per calorie, fiber, and how well-sourced the numbers are. At most 3 per restaurant. From the 1,073 dishes My Fit Menu tracks at 66 chains.

#	Dish · restaurant	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Chicken Thigh SkewersNando's PERi-PERi · PERi-PERi Chicken	480	58 g	8 g	24 g	12.1 g	Published
2	Mexican Caesar SaladEl Pollo Loco · Tostadas & Salads	420	52 g	18 g	17 g	12.4 g	Published
3	Street Corn SaladEl Pollo Loco · Tostadas & Salads	390	52 g	17 g	14 g	13.3 g	Published
4	1/2 ChickenNando's PERi-PERi · PERi-PERi Chicken	560	90 g	0 g	22 g	16.1 g	Published
5	Two 1/4 Chicken LegsNando's PERi-PERi · PERi-PERi Chicken	520	71 g	2 g	25 g	13.7 g	Published
6	Breast & Wing Chicken MealEl Pollo Loco · Protein-Packed	660	58 g	77 g	14 g	8.8 g	Published
7	Classic Wings (6pc) - AtomicWingstop · Classic Wings	486–594	54–66 g	~6 g	~30 g	11.1 g	Calculated
8	Classic Wings (6pc) - PlainWingstop · Classic Wings	486–594	54–66 g	~0 g	~30 g	11.1 g	Calculated
9	Traditional Wings (6 ct, Original Buffalo)Buffalo Wild Wings · Bone-In Wings	486–594	49–59 g	~1 g	~36 g	10.0 g	Calculated
10	Original Recipe Chicken BreastKFC · Chicken	390	39 g	11 g	21 g	10.0 g	Published
11	Chick-n-Strips (4-count)Chick-fil-A · Entrées	410	39 g	22 g	19 g	9.5 g	Published
12	Grilled Chicken SandwichZaxby's · Sandwiches	470	38 g	35 g	20 g	8.1 g	Published
13	Cool WrapChick-fil-A · Entrées	660	43 g	32 g	45 g	6.5 g	Published
14	Chicken Fingerz (5pc, unsauced)Zaxby's · Chicken Fingerz	610	46 g	19 g	39 g	7.5 g	Published
15	Buffalo Wings (5pc)Zaxby's · Wings	540	40 g	3 g	41 g	7.4 g	Published
16	Bonafide Chicken - Breast, Mild (1pc)Popeyes · Bonafide Chicken	440	35 g	16 g	27 g	8.0 g	Published
17	Grilled Chicken Club SandwichChick-fil-A · Entrées	520	37 g	45 g	22 g	7.1 g	Published
18	Bonafide Chicken - Breast, Spicy (1pc)Popeyes · Bonafide Chicken	420	33 g	13 g	27 g	7.9 g	Published
19	Classic Wings (6pc)Wingstop · Classic Wings	648–792	54–66 g	~0 g	~48 g	8.3 g	Calculated
20	Grilled Chicken Dippers (5 ct)Buffalo Wild Wings · Chicken Dippers	260	61 g	0 g	2 g	23.5 g	Published

Restaurants in this guide

Buffalo Wild WingsTop pick: Traditional Wings (6 ct, Original Buffalo) · 486–594 cal · 49–59 g Chick-fil-ATop pick: Chick-n-Strips (4-count) · 410 cal · 39 g El Pollo LocoTop pick: Mexican Caesar Salad · 420 cal · 52 g KFCTop pick: Original Recipe Chicken Breast · 390 cal · 39 g Nando's PERi-PERiTop pick: Chicken Thigh Skewers · 480 cal · 58 g PopeyesTop pick: Bonafide Chicken - Breast, Mild (1pc) · 440 cal · 35 g WingstopTop pick: Classic Wings (6pc) - Atomic · 486–594 cal · 54–66 g Zaxby'sTop pick: Grilled Chicken Sandwich · 470 cal · 38 g

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

See what fits near you

Set your own calorie and protein targets and My Fit Menu ranks every dish near you the same way.

More guides

High-protein fast food, rankedThe fast-food and fast-casual meals with the most protein for their calories.Fast food under 500 caloriesFilling fast-food meals that stay under 500 calories, most protein first.Sit-down restaurant meals under 600 caloriesChain restaurant entrées under 600 calories, with the most protein first.The healthiest sit-down restaurant mealsApplebee’s to Olive Garden: the entrées that best balance calories and protein.Healthy fast food breakfastBreakfasts with real protein from Starbucks to First Watch.High-protein vegetarian restaurant mealsMeatless meals at chains that still bring the protein.Low-carb fast foodFast-food meals under 25 g of carbs with plenty of protein.Cheap high-protein fast foodThe meals that give you the most protein for the money.High-protein restaurant saladsSalads that actually fill you up, from Sweetgreen to Chick-fil-A.Healthy Mexican fast foodBowls, burritos and tacos that fit, across the big Mexican chains.The healthiest subs and sandwichesThe sub and sandwich orders with the best calorie-to-protein balance.The healthiest orders at burger chainsWhat to get at McDonald’s, Wendy’s, Five Guys and Shake Shack.Healthy orders at Asian chainsStir-fries, bowls and poke that fit a calorie budget.Healthy Mediterranean bowlsThe CAVA and Roti builds with the most protein for their calories.The healthiest steakhouse mealsLean cuts and sides that keep a steak dinner in check.Healthy Italian restaurant mealsLighter pasta and entrée picks at the Italian chains.