Keto Diet And Chick-Fil-A: Are The Nuggets Keto-Friendly?

The ketogenic diet is a low-carbohydrate, moderate-protein, and high-fat eating plan that can help with weight loss. While it may seem daunting to eat keto at Chick-Fil-A, it is actually quite easy to order keto-friendly foods at this fast-food chain. Many items on Chick-Fil-A's menu are keto-friendly as-is or can be modified to fit the keto diet. For example, you can order grilled chicken instead of breaded options and choose low-carb sauces like zesty buffalo sauce and garden herb ranch sauce.

Chick-fil-A's keto breakfast options

Chick-fil-A has a variety of keto-friendly breakfast options. Here are some of them:

Hash Brown Scramble Bowl

Ask for no hash browns to make this keto-friendly. You can also ask for either sausage or fried nuggets instead of hash browns.

Egg White Grill

This option has 1g net carb without the English muffin.

Grilled Breakfast Fillet

This option has 0g net carbs.

Bacon, Egg, and Cheese Biscuit

Ask for no biscuit to be added to this option, which has 1g net carb.

Sausage, Egg, and Cheese Biscuit

Like the previous option, ask for no biscuit. This has 1g net carb.

Grilled Chicken Sandwich

Order this without the bun or sauce for 3g net carbs.

Grilled Chicken Club Sandwich

Similarly, order this without the bun or sauce for 4g net carbs.

Grilled Nuggets (8-count)

This option has 1g net carb.

Cobb Salad with Grilled Chicken

Ask for no dressing or crispy bell pepper toppings. This option has 12g net carbs with a grilled filet and 10g net carbs with grilled nuggets.

Market Salad with Grilled Filet

Ask for no dressing or toppings. This option has 10g net carbs.

Side Salad

Ask for no crispy bell pepper toppings or dressing. This option has 2g net carbs.

Iced Tea Unsweetened

This option has 0g net carbs.

Keto sauces and dressings

Sauces and dressings are an essential part of any keto diet, adding flavour and variety to your meals. Here are some keto-friendly options to consider:

Mayonnaise

A keto staple, mayonnaise is a great way to add fat to your meals. You can buy it or make it yourself. Primal Kitchen Mayo with Avocado Oil is a popular choice, as it's low in carbs and high in fats. Another option is to make your own Whole30 + Keto Avocado Oil Mayo, which is also Paleo-friendly and contains no added sugars.

Mustard

A tangy and spicy condiment, mustard is a great addition to any keto meal. Go for a stone-ground version or a classic yellow variety. Just stay away from honey mustard, which contains sugar. Great Value Organic Dijon Mustard is a good option with zero carbs and zero calories.

Ketchup

While ketchup is often loaded with sugar, there are some keto-friendly options available. Primal Kitchen Organic and Unsweetened Ketchup is a popular choice, with most reviewers saying they can't tell the difference from regular ketchup. You can also make your own keto ketchup at home.

BBQ Sauce

BBQ sauce is a must-have for grilling season, and there are some great keto options available. Primal Kitchen Organic and Unsweetened Classic BBQ Sauce is a tasty choice, or you can try Sweet Baby Ray's No Sugar Added Original BBQ Sauce. If you're feeling adventurous, you can even make your own Low Carb Sugar-Free BBQ Sauce at home.

Hot Sauce

Hot sauce is a keto pantry staple, adding a kick of flavour to any dish. Frank's RedHot Sauce is a popular choice, with zero calories and zero carbs. Another option is Sweet Baby Ray's Buffalo Wing Sauce, which has a bit of a kick but is still keto-friendly.

Ranch Dressing

A creamy and versatile dressing, ranch is a must-have for any keto dieter. You can make your own Low Carb Keto Ranch Dressing or try Tessemae Pantry Creamy Ranch, which has only 1g of carbs per serving.

Italian Vinaigrette

Italian vinaigrette is a tasty way to dress your salads and veggies. Primal Kitchen Italian Vinaigrette and Marinade is a good option, with only <1g of carbs per serving.

Green Goddess Dressing

This dressing is a healthy and flavorful option, perfect for adding some pizzazz to your meals. Primal Kitchen Green Goddess Dressing and Marinade is a great choice, with only 1g of carbs per serving.

Cheese Sauce

A warm and gooey cheese sauce is the perfect topping for your keto meals. Try the 1 Minute Keto Cheese Sauce (Nacho or Plain!) from Low Carb with Jennifer. It's a simple recipe that you can make in just one minute!

Marinara Sauce

A good marinara sauce can be hard to find, as many are loaded with sugar. However, Rao's Homemade Marinara Sauce is a keto-friendly option, with only 6g of carbs per serving.

Caesar Dressing

A keto-friendly Caesar dressing is a perfect low-carb option for salads and jazzing up leftovers. Try the Easy Low-Carb Keto Caesar Salad Dressing, which uses store-bought mayonnaise and anchovy paste to save time.

Avocado Sauce with Pistachio

This sauce is a wonderful all-round option that can be used as a dip or dressing. It's perfect for grilled meat, vegetables, fish, or poultry.

Keto lunch and dinner options

If you're looking for keto lunch and dinner options, you're in luck! There are plenty of options to choose from that will keep you satisfied and on track with your dietary goals.

For lunch, a popular option is to go with a protein + lettuce wrap combination. This can be as simple as turkey taco lettuce wraps or tuna salad wraps, or you can get creative with fillings like Philly cheesesteak cabbage wraps. If you're an avocado lover, try bruschetta chicken stuffed avocados or a classic Cobb salad with grilled chicken or shrimp.

When it comes to dinner, the options are endless. You can easily modify your favourite comfort foods to make them keto-friendly. For example, you can make a pizza frittata or cauliflower "mac" and cheese. If you're a fan of international flavours, try a peanut butter chicken curry or chicken Alfredo spaghetti squash.

• Turkey Taco Lettuce Wraps: A delicious and quick option that can be customised with your favourite taco toppings.
• Bruschetta Chicken Stuffed Avocados: Avocados make the perfect snack bowls, and stuffing them with bruschetta chicken is a tasty and easy decision.
• Philly Cheesesteak Cabbage Wraps: All the flavours of a classic Philly cheesesteak, wrapped in cabbage instead of bread to keep it keto-friendly.
• Pizza Frittata: A creative way to enjoy pizza flavours for lunch or brunch, packed with marinara, mozzarella and pepperoni.
• Keto Beef Stroganoff: A comforting classic made keto by replacing egg noodles with cauliflower rice.
• Chicken Alfredo Spaghetti Squash: A low-carb twist on a weeknight chicken dinner favourite.
• Peanut Butter Chicken Curry: A flavourful Friday night fakeaway option with a peanut butter base and plenty of chilli and spices.
• Grilled Chicken Sandwich: Remove the bun to make this sandwich keto-friendly, and add a keto-friendly sauce like zesty buffalo or garden herb ranch.
• Grilled Chicken Club with Cheese: Choose your cheese and remove the multigrain bun to save on carbs while still enjoying this club sandwich.
• Grilled Nuggets: Chick-Fil-A's grilled chicken nuggets are keto-friendly on their own, and you can add a keto sauce to boost the fat content.

Grilled vs. regular nuggets

Chick-fil-A offers both regular (breaded) and grilled chicken nuggets on their menu. While the grilled option is a better fit for a ketogenic diet, the regular nuggets can also be consumed occasionally while following this diet.

The grilled nuggets contain one gram of carbohydrates per eight-piece order, while the regular nuggets contain 11 grams of carbohydrates for the same serving size. This difference in carbohydrate content is due to the breading on the regular nuggets, which is absent from the grilled option.

The grilled nuggets are a good source of protein and are also low in fat, with three grams per serving. They can be paired with keto-friendly sauces, such as the Chick-fil-A sauce, zesty buffalo sauce, or garden herb ranch, to increase the fat content of the meal and stay within ketogenic guidelines.

On the other hand, the regular nuggets have 18 grams of fat and 12 grams of net carbs per 12-piece serving. While this option is higher in fat, it also contains more carbohydrates, which can be a concern for those strictly adhering to a keto diet. The regular nuggets are breaded and fried, contributing to the higher fat and carbohydrate content.

In summary, the grilled nuggets are a better choice for those following a ketogenic diet due to their lower carbohydrate content. However, the regular nuggets can also fit within the keto diet in moderation, especially when paired with lower-carb options for the rest of the day. It's important to note that the ketogenic diet focuses on both low-carb and high-fat options, so choosing sauces and sides that fit within these guidelines is crucial.

Keto drinks

Chick-fil-A's grilled chicken nuggets are keto-friendly, with only one gram of carbohydrates per eight-piece serving. The regular, breaded nuggets are also keto-compliant, with 12 grams of net carbs per 12-piece serving. However, keep in mind that the keto diet recommends staying under 20 grams of carbs per day, so these nuggets could quickly use up your daily carb allotment.

Now, let's shift our focus to keto-friendly drinks. Here are some beverage options to accompany your keto meal:

• Water: The best beverage for a keto diet is plain or sparkling water. It has no carbs and is an excellent way to stay hydrated. You can add a sprinkle of salt if you're experiencing the keto flu or a headache.
• Tea and Coffee: Plain tea and coffee are excellent no-carb, no-calorie choices. Avoid adding sugar, as it can quickly increase the carb count. Black tea, green tea, and herbal teas are good options.
• Diet Soda: While diet sodas like Diet Coke and Diet Pepsi are technically keto-compliant, they contain artificial sweeteners that may have negative effects on your gut health and cravings. Naturally sweetened options with stevia or erythritol are better choices.
• Sparkling Water: Flavored or plain sparkling water is a great low-carb choice. Look for brands like Perrier, Aura Bora, and Hint.
• Lemon and Lime Juices: While most fruit juices are high in sugar, lemon and lime juices are low in carbs and can add flavor to your drinks.
• Milk Alternatives: Unsweetened plant-based milk alternatives, such as almond milk and coconut milk, are keto-friendly. Avoid cow's milk due to its natural sugar content.
• Energy Drinks: Choose energy drinks sweetened with natural sweeteners like stevia. However, be aware of the potential health risks associated with energy drinks, especially for adolescents and teens.
• Sports Drinks: Electrolyte-rich sports drinks like Gatorade Zero and Powerade Zero can be helpful for intense workouts or combating keto flu symptoms. Look for stevia-sweetened electrolyte powders that you can mix into water.
• Alcoholic Beverages: Dry red and white wine, low-carb beers, and spirits like vodka, gin, whiskey, rum, and tequila are keto-friendly in moderation. Avoid mixing alcoholic drinks with juices or caloric sweeteners.

Frequently asked questions