Chick-fil-A
Grilled Filet plus 12ct Grilled Nuggets
67g protein · 450 cal · 14g fat
Order a grilled chicken sandwich with no bun and add a 12-count grilled nuggets. Pair with fruit cup.
Reflux-Safe Ordering
For reflux-sensitive days, keep meals less spicy, less acidic, and lower in fat. Lean proteins with plain carbs are often easier to tolerate.
Not medical advice. If symptoms are severe or persistent, contact your clinician.
3 rules for this topic
- 1Use lean proteins and simple sides first.
- 2Limit spicy and acidic toppings.
- 3Avoid very high-fat or very late-night meals when possible.
Top picks across restaurants
QDOBA
Double Grilled Chicken Bowl
64g protein · 540 cal · 18g fat
Bowl with double grilled chicken, black beans, fajita veggies, pico, lettuce. No queso.
Chick-fil-A
Egg White Grill plus 8ct Grilled Nuggets
51g protein · 500 cal · 17g fat
Breakfast order: Egg White Grill sandwich plus 8-count grilled nuggets.
Subway
Double Turkey Chopped Salad
48g protein · 350 cal · 10g fat
Protein bowl with double turkey, all non-starchy veggies, vinegar, and mustard. No croutons.
CAVA
Lentil & Chicken Protien Bowl
48g protein · 540 cal · 18g fat
Lentil and greens base, grilled chicken, extra hummus, tomato-cucumber, and lemon herb tahini.
Chipotle
Chicken Fresh Bowl
44g protein · 470 cal · 17g fat
Bowl with chicken, white rice, black beans, pico de gallo, roasted chili-corn salsa, and extra lettuce.
Subway
Rotisserie Chicken Wrap
44g protein · 490 cal · 18g fat
Spinach wrap with rotisserie chicken, spinach, cucumber, tomato, onions, and light chipotle sauce.
Popeyes
5pc Blackened Tenders
43g protein · 280 cal · 11g fat
5 piece blackened tenders (non-breaded) with green beans or red beans and rice (no rice).
Chick-fil-A
12ct Grilled Nuggets with Side Salad
40g protein · 320 cal · 12g fat
Order 12-count grilled nuggets with side salad and light italian dressing.
Wendy's
Grilled Chicken Sandwich Combo
39g protein · 470 cal · 16g fat
Grilled chicken sandwich, no mayo, with side chili instead of fries.
CAVA
Custom Steak & Greens (Low Fat)
38g protein · 420 cal · 15g fat
Supergreens base, grilled steak, pickled onions, tomato-cucumber, and yogurt dill dressing on the side.
Jersey Mike's
Sub in a Tub: Roast Beef
34g protein · 300 cal · 14g fat
Regular #6 Roast Beef & Provolone as a 'Sub in a Tub' (salad bowl).
CAVA
Mini Pita with Chicken
34g protein · 420 cal · 15g fat
Mini pita with grilled chicken, tomato-cucumber, feta light, and yogurt dill.
QDOBA
Chicken Mini Bowl
33g protein · 390 cal · 14g fat
Small bowl with chicken, brown rice, fajita veggies, salsa fresca, and lettuce.
Chipotle
Chicken Kids Build-Your-Own Plate
32g protein · 390 cal · 13g fat
Kids build-your-own with chicken, black beans, fajita veggies, and mild salsa. Skip chips and soda.
Subway
6-inch Oven Roasted Turkey
32g protein · 410 cal · 9g fat
6-inch multigrain with oven-roasted turkey, double veggies, mustard, no cheese.
Panera Bread
Turkey Chili plus Greek Yogurt
32g protein · 430 cal · 16g fat
Cup of turkey chili with apple side and plain Greek yogurt if available.
Starbucks
Chicken and Hummus Protein Box
30g protein · 460 cal · 18g fat
Chicken and hummus protein box with unsweetened iced coffee.
Best restaurants for this topic
- Arby's3 matching picksOpen lens →
- CAVA3 matching picksOpen lens →
- Chick-fil-A3 matching picksOpen lens →
- Dunkin'3 matching picksOpen lens →
- Jack in the Box3 matching picksOpen lens →
- Jersey Mike's3 matching picksOpen lens →
- Sonic Drive-In3 matching picksOpen lens →
- Subway3 matching picksOpen lens →
- Chipotle2 matching picksOpen lens →
- Dairy Queen2 matching picksOpen lens →
- Panera Bread2 matching picksOpen lens →
- Popeyes2 matching picksOpen lens →
Proceed with caution
- ⚠spicy sauces
- ⚠citrus-heavy dressings
- ⚠high-fat entrées