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Keto Nutrition

Chick-fil-A Keto-Friendly Options

Chick-fil-A is regarded as one of the best fast-food chains worldwide. Thanks to their excellent customer service to their addictive chicken and sauces.

Although known for their waffle fries and fried chicken sandwiches, you can still enjoy some of Chick-fil-A’s food even if you’re on keto. That’s because their menu allows keto-friendly meals for diners who prefer to eat low-carb.

Mind you, they even released a press release full of keto-friendly meal options in 2019. Now you can heave a sigh of relief!

However, keep in mind that you might need to do some tweaking to make your Chick-fil-A meal genuinely keto-friendly. A typical example would be removing the bun from your chicken sandwiches.

To guide you when ordering keto-friendly meals and sauces from Chick-fil-A, here are some things you need to know:

Chick-fil-A Keto Menu Options

We’ve reviewed the menu and ranked the following options by carb count. If you’re nearing your daily carb limit and are headed to Chick-fil-A, be sure to choose an option near the top of the list.

Egg White Grill (No English muffin)

Take out the English muffin to make the egg white grill keto-friendly. This leaves you with a piece of grilled chicken featuring a hint of citrus topped with egg whites and American cheese.

Per serving: 300 calories, 7 g fat (3 g sat), 980 mg sodium, 1 g net carbs, 1 g fiber, 1 g sugar, 25 g protein.

Sausage, Egg & Cheese (No Biscuit)

Who needs the buttermilk biscuit? You’ve got a pork sausage patty and a folded egg covered with American cheese.

Per serving: 360 calories, 32 g fat (13 g sat), 900 mg sodium, 1 g net carbs, 18 g protein.

Bacon, Egg & Cheese (No Biscuit)

Say no to the biscuit, but say yes to the bacon. You’ll end up with a folded egg topped with some tasty bacon and American cheese.

Per serving: 130 calories, 9 g fat (5 g sat), 570 mg sodium, 1 g net carbs, 12 g protein.

Scramble Bowl with Grilled Chicken or Sausage (No Hash Browns)

You’ll have to hop the hash browns, but you can make the scramble bowl keto-friendly. You’ll settle with a blend of Monterey Jack and Cheddar cheese over scrambled eggs and your chicken or sausage.

Per serving of chicken: 260 calories, 15 g fat (6 g sat), 870 mg sodium, 2 g carbs, 1 g fiber, 1 g sugar, 28 g protein.

Per serving of sausage: 340 calories, 27 g fat (11 g sat), 670 mg sodium, 2 g carbs, 1 g fiber, 0 g sugar, 20 g protein.

Grilled Chicken Sandwich (No Buns)

The bun is a strict no here, but you can still enjoy a lemon-herb marinated boneless chicken breast over some green-leaf lettuce and tomato.

Per serving: 130 calories, 3.5 g of fat (1 g is saturated), 550 mg sodium, 4 g carbs, 1 g fiber, 1 g sugar, 23 g protein.

Grilled Chicken Club Sandwich (No Buns)

Discard the bread, and you’re left with some tasty grilled chicken. And it’s paired with Colby-Jack cheese, applewood smoked bacon, and some lettuce and tomato.

Per serving: 260 calories, 13.5 g fat (7 g sat), 870 mg sodium, 4 g carbs, 2 g fiber, 2 g sugar, 32 g of protein.

Grilled Nuggets (8 pieces)

These chicken nuggets have a smokey grilled taste that makes them so worth the 2 g carbs you’ll spend on them.

Per serving: 140 calories, 3.5 g fat (1 g sat), 440 mg sodium, 2 g carbs, 0 g fiber, 0 g sugar, 25 g of protein.

Cobb Salad with Grilled Chicken

For a keto-friendly salad option, opt for the Cobb salad with grilled chicken. This one has 10g of carbs. Nonetheless, it also comes with fresh greens topped with bacon, roasted corn kernels, a blend of shredded Monterey jack and cheddar cheeses, a sliced hard-boiled egg, and grape tomatoes.

Per serving: 370 calories, 18 g fat (6 g sat), 950 mg sodium, 10 g net carbs, 33 g of protein.

Grilled Chicken Cool Wrap (No Wraps)

Without the flatbread wrap, you’ll get a lettuce wrap of grilled chicken slices and tasty Monterey jack and cheddar cheeses.

Per serving: 350 calories, 13 g fat (4 g sat), 900 mg sodium, 5 g net carbs, 42 g of protein.

Chick-fil-A Keto-Friendly Sauces

So, how do we add some extra fat and taste to our Chick-fil-A keto treat? Our favorite option is to grab a pleasant sauce for our nuggets, bunless sandwich, or salad.

Did you know that some of their specialty condiments are also keto-friendly? More than 400 Chick-fil-A restaurants now offer the fan-favorite cheese sauce.

This mix of Swiss and Parmesan cheese is the perfect complement to grilled nuggets. You can also request jalapeño peppers were available at Chick-fil-A restaurants in Texas and New Mexico to spice up your meal.

If you’re craving low-carb veggies on your Chick-fil-A trip, the side salad only has 9g net carbs. Pack on one of these dressings to up the fat content:

Garden Herb Ranch Sauce

This isn’t your standard ranch sauce. This one’s mixed with garlic, onion, and herb flavors.

Per serving: 140 calories, 14 g fat (2.5 g sat), 230 mg sodium, 1 g net carbs, 0 g of protein.

Zesty Buffalo Sauce

If you want to add tons of flavor to your dish without adding sugar, try the zesty buffalo sauce.

Per serving: 25 calories, 2.5 g fat (0 g sat), 390 mg sodium, 1 g net carbs, 0 g of protein.

Creamy Salsa Dressing

The creamy salsa dressing highlights hints of cumin, hot peppers, tomatoes, and garlic.

Per serving: 290 calories, 31 g fat (5 g sat), 630 mg sodium, 2 g net carbs, 1 g of protein.

Light Italian Dressing

The light Italian dressing won’t run you too many calories, and it’s the ideal complement to your salad.

Per serving: 25 calories, 1.5 g fat (5 g sat), 630 mg sodium, 5 g net carbs, 0g of protein.

Avocado Lime Ranch Dressing

This dressing is a remix of your regular ranch featuring the flavors of creamy avocado, lime, and spices.

Per serving: 310 calories, 32 g fat (5 g sat), 520 mg sodium, 3 g net carbs, 1 g of protein.

Keto-Friendly Chick-fil-A Drinks

Many fast-food drinks are loaded with carbs and sugar. Some examples are frosted lemonades (even the “diet” ones), coffees, milkshakes, and seasonal offerings.

Luckily, Chick-fil-A has several refreshing drink alternatives for keto dieters. Stick to this list to avoid derailing your diet: 

Coffee

Sweeten it up with some Splenda instead of sugar to keep it keto.

Per serving: 0 calories, 0 g fat (0 g sat), 10 mg sodium, 0 g net carbs, 0 g of protein.

Small Diet Lemonade

This drink, made with real lemon juice, isn’t off-limits.

Per serving: 30 calories, 0 g fat (0 g sat), 5 mg sodium, 8 g net carbs, 0 g of protein.

Freshly Brewed Iced Tea, Unsweetened

It’s refreshing and won’t derail your keto diet.

Per serving: 0 calories, 0 g fat (0 g sat), 0 mg sodium, 0 g net carbs, 0 g of protein.

Chick-fil-A Quick Keto Breakfast Guide

What better way to kick your day into getting than a keto-conscious breakfast? 

There are many menu choices to kick off your morning, and you can pair them with black coffee for no extra carbs. Don’t forget; this menu is only available until 10:30 AM. 

Here’s what to do to stay under 10g net carbs while being packed with protein power:

From the Egg White Grill (1g net carbs, without English muffin) to the Sausage, Egg & Cheese Biscuit (2g net carbs), all you need to do is remove the biscuit or English muffin from any breakfast sandwiches.

You can also order the Hash Brown Scramble Bowl with no hash browns, grilled chicken (1g net carb), or sausage (0g net carbs) on the Chick-fil-A mobile app.

The cool part? Chick-fil-A’s THRIVE Farmers Coffee pairs well with any of these foods for a fast, keto-friendly start to your day!

The keto diet mustn’t be just about avoiding carbs. It’s also about running on fat. So it’s crucial to meal plan and be conscientious about your choices.

Since some of these options are low-carb but heavy on the protein, you’ll want to balance your macros throughout the day. 

Chick-fil-A Lunch and Dinner Keto Guide

You’ll be excited to hear that your favorite chicken fast food restaurant offers keto lunch options and dinner choices. Yes, including some of your favorite entrees!

You can get the Cobb Salad with chopped chicken nuggets! You get no corn and no tomatoes, and it is 10g of net carbs. As far as dressing goes, the best option is the Garlic & Herb Ranch Dressing. It is just two more carbs. This excellent, filling salad is only 12 net carbs.

The grilled chicken nuggets are an excellent option for those of us on keto. You can have an 8-count order, and it’s only 2g net carbs. You need to pass on the delicious Chick-fil-A sauce and, instead, opt for buffalo sauce.

The delicious Chick-fil-A breaded nuggets are something you can eat in moderation. They are about 1g net carbs per nugget. So you can top out at 8g of net carbs for an 8-piece order. Not something you can do all the time, but it can be the occasional treat.

There are some bunless sandwiches you can also do: Grilled Club, Grilled Chicken Cool Wrap (no flatbread), and even the Spicy Deluxe Sandwich without the bun checking in at 13g net carbs.

As far as dipping sauces go, you can have the buffalo sauce for 1g net carbs and Garlic & Herb Ranch at 1 g net carbs.

When preferring your Chick-fil-A keto option, you can also add some extra fat into your dish by using one of their keto-conscious sauces. You can again ask for spicy grilled chicken if you’re looking for a bit more flavor!

What to Avoid

While there are tons of ways to eat Chick-fil-A keto, there are a few items you will surely want to avoid to keep yourself in ketosis. Here are our top 5 things to steer clear of:

  1. Side: Superfood side or salad.
  2. Sauce: Polynesian sauce. 
  3. Dessert: Every. Single. One. (Ranges from 38g to 84g net carbs)
  4. Lunch or dinner entree: Fried Chick-n-Strips (20g net carbs)
  5. Beverage: Orange juice (38g net carbs)

As with all keto meals, evade any breaded items from bagels to biscuits or buns. These items will knock you out of ketosis and crash your system with carbohydrates and sugars.

Final Thoughts

There is no denying that Chick-fil-A is doing its best to cater to people who are into a low-carb, high-fat diet. Thanks to their keto-friendly menu.

For breakfast, many of the items can be made keto-conscious, especially the following:

  • Sausage Egg & Cheese Biscuit
  • Bacon Egg & Cheese Biscuit
  • Hash Brown Scramble
  • Egg White Grill

For lunch and dinner, you can include a variety of salads, grilled sandwiches, and grilled nuggets. Add on a keto-friendly sauce or dressing for some extra fat!

On our “skip it list,” you can find the superfood side or superfood salad, Polynesian sauce, all desserts, Chick-n-Strips, and orange juice. 

With proper planning and research, you can make your Chick-fil-A a unique and keto-friendly fast-food experience.