Is Chick-Fil-A's Fried Chicken Keto-Friendly?

Chick-fil-A is a popular fast-food chain that offers a variety of menu items, but are their fried chicken options keto-friendly? The ketogenic diet is a low-carbohydrate, high-fat diet, so it's important to consider both the carb content and fat content of any food choices. While traditional fried chicken nuggets at Chick-fil-A are breaded and coated in flour and sugar, making them less keto-friendly, the restaurant has introduced grilled chicken nuggets with only 1 gram of net carb per 8-piece serving. These grilled nuggets can be a good option for those following a keto diet, especially when paired with keto-friendly sauces like the Zesty Buffalo Sauce or the Garden Herb Ranch Sauce. However, it's important to note that the grilled nuggets won't have the same crunchy texture as their breaded counterparts, and some people may prefer the taste of the original nuggets. Additionally, when ordering at Chick-fil-A, it's generally recommended to avoid items made with flour, such as buns, sandwich bread, and biscuits, as they are high in carbs.

Chick-fil-A's keto breakfast options

Chick-fil-A offers a variety of keto-friendly breakfast options. Here are some of the most popular choices:

Hash Brown Scramble Bowl

Order the Hash Brown Scramble Bowl without the hash browns and with either grilled chicken or sausage. This option has 1g net carb without the hash browns and 0g net carbs with sausage instead of chicken.

Egg White Grill

Ask for the Egg White Grill without the English muffin. This option has 1g net carb without the muffin.

Bacon, Egg, and Cheese Biscuit

Request the Bacon, Egg, and Cheese Biscuit without the biscuit. This choice has 1g net carb without the biscuit.

Sausage, Egg, and Cheese Biscuit

Similarly, you can order the Sausage, Egg, and Cheese Biscuit without the biscuit. This has 1g net carb.

Grilled Breakfast Fillet

The Grilled Breakfast Fillet is another keto-friendly option with 0g net carbs.

Grilled Chicken Nuggets

Although not specifically a breakfast item, Grilled Chicken Nuggets can be a good keto-friendly addition to your breakfast. They have 2g net carbs.

Remember, when ordering keto at Chick-fil-A, it's important to avoid breaded items, flour-based products like biscuits and buns, and high-carb sides and sauces. Always check the ingredients and nutrition information to ensure your meal aligns with your specific keto plan.

Keto sauces and dressings

Sauces and dressings are a great way to add flavour to your keto meals. Here are some keto-friendly options:

Sauces

• Mayonnaise: Avocado oil mayonnaise is a healthier option, and you can even add some spice with a chipotle flavour.
• Mustard: A tangy and spicy kick to your meal, without the carbs.
• BBQ Sauce: Unsweetened BBQ sauce is a great way to add flavour to your chicken, burgers, ribs and steaks without the carbs.
• Hot Sauce: Made from vinegar, cayenne peppers and seasoning, hot sauce is a keto pantry staple.
• Steak Sauce: A natural, sugar-free steak sauce can be a great addition to your meal.

Dressings

• Ranch: A classic, creamy ranch can be used as a dip or dressing and is a great way to add some healthy fats to your meal.
• Italian Vinaigrette: This dressing usually contains added sugar, but there are some good options out there without it.
• Marinara: It can be hard to find a marinara sauce without added sugar, but they are out there!
• Green Goddess: This dressing is healthy and flavourful and can be used on salads, chicken or pork.
• Cilantro Avocado Yogurt: A light and refreshing summer dressing.

Keto drinks

While on the keto diet, it is important to stay hydrated. The best drink to keep yourself hydrated is water, whether it is plain or sparkling.

There are other keto-friendly drinks that you can consume. Here are some options:

• Tea and coffee: Tea and coffee are great no-carb and no-calorie choices for a keto diet. You can have them hot or iced. Just make sure to not add any sugar. You can add some flavour and fat to your coffee by making bulletproof coffee, which is coffee made with butter or ghee, and either coconut oil or MCT oil.
• Diet soda: Diet sodas like Diet Coke and Diet Pepsi are technically keto-friendly, but they may not be the best choice as they contain artificial sweeteners like sucralose and aspartame, which may damage the healthy bacteria in your gut and strengthen sugar cravings. Instead, you can opt for sodas that are sweetened with natural sweeteners like stevia or erythritol, such as Zevia and Virgil’s Zero Sugar.
• Sparkling water: Many sparkling water options are flavoured but unsweetened, making them an excellent low-carb choice. Some options include Perrier, Aura Bora, and Hint.
• Fruit and vegetable juices: In general, it is best to avoid juice on keto as they are usually loaded with sugar. However, lemon and lime juices are low in carbs and can be added to plain water or other beverages. Some keto-friendly vegetables that can be juiced include leafy greens like kale and spinach.
• Milk alternatives: Cow's milk is not recommended on keto because it contains natural sugar. However, several plant-based milk alternatives are keto-friendly, such as almond milk and coconut milk. Just make sure to choose the unsweetened versions.
• Energy drinks: Some energy drinks are keto-friendly, but many popular brands use artificial sweeteners. Choose energy drinks that use natural sweeteners like stevia, such as EBOOST and Kill Cliff. It is important to note that energy drinks may have negative effects on the brain, heart, and liver, especially in adolescents and teens.
• Sports drinks: Sports drinks like Gatorade and Powerade can help replenish electrolytes after intense exercise or outdoor workouts in the heat. However, most sports drinks are loaded with sugar. Keto-friendly options include Gatorade Zero and Powerade Zero, but they use artificial sweeteners. You can also choose electrolyte powders sweetened with stevia, such as Ultima Replenisher and LMNT.
• Alcoholic beverages: Alcohol is likely to hamper your weight loss efforts on keto. However, there are some keto-friendly options. Dry red and white wine is fine in moderation. Beer is generally not keto-friendly, but there are a few low-carb options such as Budweiser Select 55, Michelob Ultra, and Miller 64. Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free. Just be careful with mixed drinks and check the label on flavoured liquors for any added sugars.

Keto lunch and dinner options

Lunch Options

If you're looking for some keto-friendly lunch options, here are some ideas:

• Turkey taco lettuce wraps: A quick and easy option that can be customised with your favourite taco toppings.
• Philly cheesesteak lettuce wraps: A low-carb version of the classic sandwich, made with provolone cheese and stuffed into lettuce wraps.
• Bruschetta chicken stuffed avocados: Avocados make the perfect snack bowls, and stuffing them with bruschetta chicken is a delicious and easy decision.
• Keto beef stew: A few simple swaps can make beef stew keto-friendly, and it's still just as comforting and tasty.
• Italian Antipasto Brussels Sprouts Salad: This salad is piled high with cheeses, cured meats, and briny veggies, just like an antipasto platter.
• Cauliflower fried rice: A classic and comforting recipe that's perfect for those trying to eat less rice or skip carbs.

Dinner Options

• Keto chicken parm: A classic chicken dish coated with almond flour and lots of Parmesan cheese.
• Keto beef stroganoff: This dish replaces the usual egg noodles with cauliflower rice, making it a cosy and keto-friendly option.
• Feta and herb-crusted salmon: A Mediterranean-inspired dish where salmon is baked with fun toppings on a sheet pan for easy cleanup.
• Peanut butter chicken curry: A flavourful chicken curry with peanut butter as the base, along with chilli and spices.
• Baked salmon and leek parcel: A simple and keto-friendly dish where salmon is parcelled up with creamy mascarpone and fresh leeks.

Chick-fil-A Keto Options

If you're specifically looking for keto options at Chick-fil-A, there are a few customisations you can make to their menu items:

• Grilled Chicken Sandwich (without the bun): This option has 2g net carbs, 1.5g of fat, and 24g of protein.
• Grilled Nuggets (eight count, without sauces): This choice has 0g net carbs, 2.5g of fat, and 21g of protein.
• Cobb Salad with Grilled Chicken (without corn): This salad has 10g net carbs, 19g of fat, and 36g of protein.
• Side Salad with Avocado Lime Ranch Dressing: This option provides 13g net carbs, 42g of fat, and 7g of protein.

Remember to always check the ingredients and nutrition guides to ensure the options you choose align with your specific keto plan.

Keto-friendly sides

There are a variety of keto-friendly sides that can be paired with fried chicken. Here are some options:

• Salads: Cobb Salad with Grilled Chicken (without corn, crispy bell pepper toppings, or dressing) and Market Salad with Grilled Filet and without dressing or toppings.
• Side Salad: A side salad without toppings or dressing is also a keto-friendly option with only 2g net carbs.
• Grilled Nuggets: An 8-count of grilled nuggets has 1g net carbs.
• Cheese: Cheese sauce is available at select participating restaurants.
• Jalapeño Peppers: Jalapeño peppers are available at select locations.
• Drinks: Unsweetened Iced Tea, Diet Lemonade, Coke Zero, and black Coffee are all keto-friendly drink options.

Frequently asked questions