Brenda Khan
Chick-fil-A is a popular fast-food chain with a variety of keto-friendly menu options. While the restaurant is best known for its chicken sandwiches and nuggets, which can be ordered without the bun or breading to reduce carb intake, they also offer keto-friendly breakfast items, salads, sauces, and drinks. For those on a ketogenic diet, it is important to monitor both carb intake and fat consumption, so it is crucial to review the nutritional information and customise orders accordingly.
| Characteristics | Values |
|---|---|
| Breakfast options | Any breakfast sandwich without the English Muffin or biscuit, Hash Brown Scramble Bowl with either grilled chicken or sausage and without hash browns, Grilled Breakfast Filet, Bacon, Egg and Cheese Biscuit without the biscuit, Sausage, Egg and Cheese Biscuit without the biscuit |
| Lunch and dinner options | Grilled Chicken Sandwich without the bun or sauce, Grilled Chicken Club Sandwich without the bun or sauce, Grilled Nuggets, Cobb Salad with Grilled Chicken without dressing or crispy bell pepper toppings, Market Salad with Grilled Filet and without dressing or toppings, Side Salad without crispy bell pepper toppings or dressing |
| Sauces and dressings | Garden Herb Ranch Sauce, Zesty Buffalo Sauce, Honey Roasted BBQ Sauce, Creamy Salsa Dressing, Light Italian Dressing, Avocado Lime Ranch Dressing, Garden Herb Ranch Dressing |
| Drinks | Unsweetened Iced Tea, Diet Lemonade, Coke Zero, Black Coffee |
What You'll Learn
Keto-friendly breakfast options
Chick-fil-A has a variety of keto-friendly breakfast options. Here are some of them:
Egg White Grill
Order the Egg White Grill without the English muffin to make it keto-friendly. This option has 150 calories, 6 grams of fat, 21 grams of protein, 1 gram of carb, and 0 grams of fiber. Pair it with black coffee to round out your morning meal.
Bacon, Egg, and Cheese Biscuit
Ask for no biscuit to be added to your Bacon, Egg, and Cheese Biscuit to make it keto-friendly. Without the biscuit, it has 130 calories, 8 grams of fat, 11 grams of protein, 1 gram of carb, and 0 grams of fiber.
Sausage, Egg, and Cheese Biscuit
Similarly, you can order the Sausage, Egg, and Cheese Biscuit without the biscuit. This option has 320 calories, 27 grams of fat, 18 grams of protein, 1 gram of carb, and 0 grams of fiber.
Hash Brown Scramble Bowl
Ask for no hash browns to make the Hash Brown Scramble Bowl keto-friendly. You can also ask for either sausage or fried nuggets instead of hash browns. Without the hash browns, it has 320 calories, 26 grams of fat, 21 grams of protein, 1 gram of carb, and 0 grams of fiber.
Grilled Breakfast Fillet
The Grilled Breakfast Fillet is another keto-friendly option with 0g net carbs.
Unsweetened Iced Tea
Although not a food item, it is worth mentioning that you can pair your keto-friendly breakfast with Unsweetened Iced Tea, which has 0g net carbs.
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Keto lunch and dinner options
Chick-fil-A offers a variety of keto-friendly lunch and dinner options. Here are some suggestions:
Grilled Chicken Sandwich
Order the grilled chicken sandwich without the bun to reduce the carb count. You can also skip the sauce to make it even lower in carbs. This sandwich is packed with protein and is a great option for a keto-friendly meal.
Grilled Chicken Club Sandwich
Another option is the grilled chicken club sandwich, again, without the bun. This sandwich has slightly more fat than the grilled chicken sandwich, so it's a good choice if you're looking for a more filling option.
Grilled Nuggets
The grilled chicken nuggets at Chick-fil-A are a popular keto choice. An 8-piece order has only 1 gram of carbs and 3 grams of fat, making them a perfect snack or addition to a salad.
Cobb Salad with Grilled Chicken
If you're looking for a more substantial meal, the Cobb Salad with grilled chicken is a good option. Be sure to skip the crispy bell peppers and choose a keto-friendly dressing, such as the avocado lime ranch or garden herb ranch, to keep the carb count low.
Side Salad
For a lighter option, go for the side salad. It has only 2 grams of net carbs without any toppings or dressing. You can add some extra fat and flavour with one of the keto-friendly dressings, like the avocado lime ranch or garden herb ranch.
Keto Sauces and Dressings
Speaking of sauces and dressings, Chick-fil-A offers a variety of keto-friendly options to add flavour to your meal. The zesty buffalo sauce and garden herb ranch sauce are both low in carbs and a great way to add some extra fat to your dish. Other keto-friendly options include the creamy salsa dressing, avocado lime ranch dressing, and light Italian dressing.
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Keto sauces and dressings
Sauces and dressings are a great way to add flavour and fat to your keto meals. Luckily, Chick-fil-A has a variety of keto-friendly options to choose from. Here are some ideas for keto sauces and dressings to add to your meal:
Chick-fil-A Sauces and Dressings
- Garden Herb Ranch Sauce: 1g net carb
- Zesty Buffalo Sauce: 0-1g net carbs
- Honey Roasted BBQ Sauce: 3g net carbs
- Creamy Salsa Dressing: 2g net carbs
- Light Italian Dressing: 3g net carbs
- Avocado Lime Ranch Dressing: 2g net carbs
- Garden Herb Ranch Dressing: 2g net carbs
- Cheese sauce (select locations)
- Jalapeño peppers (select locations)
Other Keto-Friendly Sauces and Dressings
In addition to Chick-fil-A's offerings, there are many other keto-friendly sauces and dressings you can find or make yourself:
- Avocado oil mayonnaise
- Mustard (avoid honey mustard)
- Unsweetened ketchup
- Coconut aminos (soy sauce alternative)
- Unsweetened BBQ sauce
- Hot sauce
- Sugar-free steak sauce
- Ranch dressing
- Italian vinaigrette
- Marinara sauce
- Green goddess dressing
- Avocado sauce with pistachio
- Keto Caesar dressing
- Low-carb cream cheese with herbs
- Keto thousand island dressing
- Sugar-free BBQ sauce
- Jerk-flavoured mayonnaise
- Dairy-free mayonnaise
- Pesto
- Romesco sauce
- Sugar-free ketchup
- Guacamole
- Chimichurri
- Keto blue-cheese dressing
- Herb butter
- Tex-Mex seasoning
- Low-carb salsa dressing
- Bacon butter
- Keto cheese sauce
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Keto drinks
Chick-fil-A offers a variety of keto-friendly drinks. Here are some options:
Unsweetened Iced Tea
Unsweetened iced tea is a refreshing choice with 0g net carbs, making it a suitable option for those on a keto diet.
Diet Lemonade
While Chick-fil-A's diet lemonade does contain 8g of net carbs in a small size, it can still be an option for those on a keto diet who are looking for a tangy beverage.
Coke Zero
Coke Zero is another drink option with 0g net carbs.
Black Coffee
For coffee lovers, ordering black coffee at Chick-fil-A will give you 0g net carbs in any size. This option pairs well with breakfast items and provides a boost of caffeine to start your day.
It is important to note that while these drink options are keto-friendly, the rest of your meal choices should also be considered to ensure they fit within your dietary needs and preferences.
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Foods to avoid
While Chick-fil-A does offer keto-friendly options, there are still several items to avoid if you want to stick to your keto diet.
Breaded Items
Breaded items like the breaded chicken strips are high in carbs and should be avoided. Instead, opt for grilled chicken options.
Buns, Sandwich Bread, and Biscuits
Anything made with flour, such as buns, sandwich bread, and biscuits, are loaded with carbs and should be avoided. Make sure to ask for your meal without these items if they come as part of your order.
Superfood Side or Salad
Although it may sound healthy, the Superfood Side or Salad contains 16g of carbs and includes maple syrup, brown sugar, dried cherries, sugar, and glazed nuts—ingredients that are not keto-friendly.
Polynesian Sauce
The Polynesian sauce is not a keto-friendly option and should be avoided.
Desserts
All of the desserts at Chick-fil-A are too sugary and high in carbs, with net carb counts ranging from 38g for a frosted coffee to 84g for a chocolate milkshake.
Fried Chick-n-Strips
With 20g of net carbs, the Fried Chick-n-Strips are not a keto-friendly option.
Orange Juice
Containing 38g of net carbs, orange juice is definitely not a keto-friendly beverage option.
Other Beverages
In addition to orange juice, there are several other drinks at Chick-fil-A that are loaded with carbs and sugar, such as frosted lemonades (even the "diet" one), milkshakes, and seasonal offerings. Stick to unsweetened iced tea, diet lemonade, Coke Zero, or black coffee to stay in ketosis.
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Frequently asked questions
Yes, Chick-fil-A has several keto-friendly options. You can also modify some of the menu items to make them keto-friendly.
For breakfast, you can order the Hash Brown Scramble Bowl with either grilled chicken or sausage and without the hash browns, the Grilled Breakfast Filet, or any breakfast sandwich without the English Muffin or biscuit.
For lunch or dinner, you can order the Grilled Chicken Sandwich, Grilled Chicken Club Sandwich, or Grilled Nuggets without the bun or sauce. You can also order the Cobb Salad or Side Salad with Grilled Chicken and without certain toppings and dressings.
Chick-fil-A offers several keto-friendly sauces and dressings, including Zesty Buffalo Sauce, Garden Herb Ranch Sauce, Honey Roasted BBQ Sauce, Creamy Salsa Dressing, Light Italian Dressing, and Avocado Lime Ranch Dressing.
