Keto And Chick-Fil-A: Is The Southwest Salad Keto-Friendly?

The Chick-fil-A Spicy Southwest Salad is a popular menu item at the fast-food chain Chick-fil-A. It is a bed of mixed greens topped with various ingredients and served with a choice of dressings. But is it keto-friendly? The short answer is yes, with some modifications. The salad contains ingredients that are typically considered keto-friendly, such as grilled chicken, vegetables, and cheese. However, to make it strictly adhere to keto diet guidelines, one would need to omit certain ingredients like corn, beans, tortilla strips, and certain dressings that are high in carbohydrates.

Spicy Southwest Salad Macros

The Spicy Southwest Salad from Chick-Fil-A is a tasty, convenient, and refreshing option for a single-serving lunch or a weeknight meal. It is also a keto-friendly option, with moderate levels of carbs and high protein content.

The salad contains slices of grilled spicy chicken breast served on a bed of mixed greens, with grape tomatoes, roasted corn, black beans, poblano chiles, and red bell peppers. It is topped with a blend of Monterey Jack and Cheddar cheeses, Seasoned Tortilla Strips, and Chili Lime Pepitas. The standard dressing is Creamy Salsa, but other options are available.

• Calories: 420-690
• Total carbs: 32g
• Net carbs: 24g
• Fat: 19g
• Protein: 33-34g

The salad can be customised to reduce the carb count. For example, by removing the corn, beans, tortilla strips, and tomatoes, the net carbs can be reduced to 5g.

The salad is a good source of protein and contains a variety of nutrient-loaded vegetables and ingredients. It is one of the higher-calorie options on the Chick-Fil-A menu, but a homemade version can reduce the calorie count while retaining the nutritional benefits.

Keto-Friendly Sauces

When following a keto diet, it's important to be mindful of the sauces you consume, as some store-bought options can be packed with sugar and artificial ingredients. However, there are plenty of keto-friendly sauces available that can add flavour to your meals. Here are some options to consider:

• Ranch Dressing: This is a popular choice for keto dieters. You can find Garden Herb Ranch Sauce with 1g net carb at Chick-fil-A, or make your own at home by blending buttermilk, sour cream, mayonnaise, and herbs.
• Buffalo Sauce: This spicy sauce typically has 1g net carb and pairs well with grilled chicken or as a dipping sauce for veggies. Chick-fil-A's Zesty Buffalo Sauce is a good option.
• BBQ Sauce: While traditional BBQ sauce is high in sugar, there are sugar-free and low-carb options available, such as G. Hughes Smokehouse Sugar-Free BBQ Sauce or Walden Farms Calorie-Free BBQ Sauce.
• Mayonnaise: Mayonnaise is a versatile condiment that is naturally low in carbs and high in fat, making it keto-friendly. Look for brands without added sugars, such as Walden Farms Mayonnaise, or make your own at home.
• Caesar Dressing: Creamy and flavourful, keto Caesar dressing can be purchased or made at home with ingredients like olive oil, lemon juice, garlic, and Parmesan cheese.
• Avocado Sauce: This sauce is a delicious blend of avocado and pistachio nuts, perfect as a dip or dressing. It's a good source of healthy fats and can be easily made at home.
• Pesto: Made from nuts, oil, garlic, and herbs, pesto is a tasty addition to chicken, low-carb pasta, or sandwiches. You can buy it pre-made or make your own by blending basil, pine nuts, olive oil, and Parmesan cheese.
• Hot Sauce: Hot sauce is a great choice for keto dieters as it rarely contains sugar. Look for options like G. Hughes Sugar-Free Sweet Chili Dipping Sauce or Wing Time Buffalo Wing Sauce.
• Italian Dressing: You can make your own keto-friendly Italian dressing by blending olive oil, vinegar, Italian herbs, and spices. It's a tasty way to add flavour to salads or meats.
• Blue Cheese Dressing: A creamy and tangy option, blue cheese dressing can be purchased or made at home. It's a good source of healthy fats and goes well with salads or buffalo wings.

Remember to always read the labels and check the ingredients to ensure the sauces you choose align with your keto diet.

Keto-Friendly Dressings

While Chick-fil-A does not explicitly state that its Spicy Southwest Salad is keto-friendly, it can be made more keto-compliant by removing certain ingredients. The salad contains 33g of protein and is served with Seasoned Tortilla Strips, Chili Lime Pepitas, and a choice of dressings, including Creamy Salsa, Avocado Lime Ranch, Garden Herb Ranch, Zesty Apple Cider Vinaigrette, Light Balsamic Vinaigrette, and Fat-Free Honey Mustard.

To make the Spicy Southwest Salad more keto-friendly, you can remove the tortilla strips and choose a keto-friendly dressing. Here are some options for keto-friendly dressings, with their respective nutritional information:

Garden Herb Ranch Sauce

• 1g net carbs
• 2g net carbs and 280 calories (according to another source)

Creamy Salsa Dressing

• 2g net carbs
• 290 calories
• 3g net carbs (according to another source)

Avocado Lime Ranch Dressing

• 2g net carbs
• 310 calories

Light Italian Dressing

• 3g net carbs
• 25 calories

Garlic & Herb Ranch

• 1g net carb
• 140 calories
• 2g net carbs and 280 calories (according to another source)

Buffalo Sauce

• 1g net carb
• 50 calories

Light Balsamic Vinaigrette

80 calories

Zesty Apple Cider Vinaigrette Dressing

230 calories

Truett's House Dressing

240 calories

Blue Cheese Crumbles

30 calories

Fat-Free Honey Mustard Dressing

90 calories

In addition to these options, you can also make your own keto-friendly dressings at home. Here are some ideas for homemade dressings:

Keto Italian Vinaigrette

• 1 Tbsp Italian seasoning
• 1 cup light olive oil
• 4 Tbsp red wine vinegar
• 1/4 tsp ground black pepper
• 1 Tbsp Dijon mustard

Creamy Jalapeño-Cilantro Dressing

• 1/2 cup chopped cilantro
• 1/2 cup sour cream or Greek yogurt
• 1/2-1 chopped jalapeño
• 6 garlic cloves, peeled
• 1/4 cup water

Keto Honey-Mustard Dressing

• 1/2 cup full-fat sour cream
• 1/4 cup water
• 1/4 cup Dijon mustard
• 1 Tbsp apple cider vinegar
• 1 Tbsp granular erythritol or another keto-friendly sweetener

Keto Thousand Island Dressing

• 1 cup mayo
• 2 Tbsp reduced-sugar ketchup
• 1 Tbsp apple cider vinegar
• 2 Tbsp finely chopped pickles
• 2 Tbsp finely chopped onion
• Salt and pepper to taste

Five-Minute Keto Caesar Dressing

• 3 garlic cloves, finely chopped
• 1 1/2 tsp anchovy paste
• 1 tsp Worcestershire sauce
• 2 Tbsp fresh lemon juice
• 1 1/2 tsp Dijon mustard
• 3/4 cup mayo
• Salt and pepper to taste

Creamy Keto Blue Cheese Dressing with Chives

• 1 cup mayo
• 1/2 cup sour cream
• 1 Tbsp lemon juice
• 1 tsp Worcestershire sauce
• 1 tsp garlic powder
• 1/2 tsp black pepper
• 3/4 cup crumbled blue cheese
• 1/4 cup fresh chives, chopped

Wasabi-Cucumber-Avocado Dressing

• 2-4 stalks green onion
• 1/2 cucumber, finely chopped
• 2 Tbsp wasabi powder
• 2 Tbsp avocado oil
• 2 tsp rice or apple cider vinegar
• 1/2 tsp garlic powder

Asian Peanut Dressing

• 1/3 cup natural peanut butter
• 1/4 cup hot water
• 2 Tbsp soy sauce
• 2 Tbsp vinegar
• 1 tsp minced ginger

Keto Raspberry-Tarragon Dressing

• 1/2 cup olive oil
• 1/4 cup MCT oil
• 1/4 cup apple cider vinegar
• 2 Tbsp Dijon mustard
• 1 1/2 tsp fresh tarragon or 1/2 tsp dried tarragon
• 1/4 tsp keto-friendly sweetener
• Pinch of salt
• 1/2 cup fresh raspberries, mashed

Keto-Friendly Sides

The Spicy Southwest Salad from Chick-fil-A is a moderately low-carb option. It comes with grilled spicy chicken breast, chopped Romaine lettuce and baby greens, shredded red cabbage and carrots, four grape tomatoes, and a blend of Monterey Jack and Cheddar cheeses. The salad has 12g net carbs with the tomatoes and 5g net carbs without.

Grilled Chicken Nuggets (8-count)

These bite-sized chicken breast pieces can be ordered in counts of four, six, eight, and twelve. They are perfect for dipping in a spicier sauce like Chick-fil-A's Buffalo Sauce. Each nugget has 1g net carb, so you can get away with eating about eight.

Grilled Market Salad (No Fruit & No Granola)

This salad comes with sliced grilled chicken breast, chopped Romaine lettuce and baby greens, shredded red cabbage and carrots, and crumbled blue cheese. Be sure to ask for no fruit and no granola. This salad has 6g net carbs.

Grilled Chicken Cool Wrap (No Flatbread)

This wrap comes with sliced grilled chicken breast, lettuce, shredded red cabbage and carrots, and a blend of shredded Monterey Jack and Cheddar cheeses. Ask for it with "no flatbread, in a bowl." It pairs well with Chick-fil-A's Garlic & Herb Ranch dressing. This option has 5g net carbs.

Unsweetened Iced Tea

A drink option with 0g net carbs.

Sauces and Dressings

Chick-fil-A has a wide range of keto-friendly sauces and dressings to add flavour to your meal. Here are some options:

• Garlic & Herb Ranch – 140 calories, 1g net carb, and 0g protein.
• Buffalo Sauce – 50 calories, 1g net carb, and 0g protein.
• Honey Roasted BBQ Sauce – 3g net carbs.
• Creamy Salsa Dressing – 290 calories, 3g net carbs, 1g protein.
• Light Italian Dressing – 25 calories, 3g net carbs, 0g protein.
• Avocado Lime Ranch Dressing – 310 calories, 3g net carbs, 1g protein.
• Garden Herb Ranch Dressing – 280 calories, 2g net carbs, 1g protein.

Keto-Friendly Meals

Eating keto at Chick-Fil-A might seem challenging due to their limited options, but it is possible to order keto-friendly meals at this fast-food chain. Here are some tips and meal ideas to help you stay on track with your keto diet:

Breakfast Options:

• Hash Brown Scramble Bowl: Order without the hash browns. You can also choose between grilled chicken or sausage. This option has 1g net carb.
• Grilled Breakfast Filet: Contains 0g net carbs.
• Bacon, Egg, and Cheese Biscuit: Ask for no biscuit. This option has 1g net carb.
• Egg White Grill: Order without the English muffin. This option has 1g net carb.
• Any breakfast sandwich: Order without the English muffin or biscuit.

Lunch and Dinner Options:

• Grilled Chicken Nuggets: Contains 2g net carbs.
• Grilled Chicken Fillet: Order without the bun. This option has 3g net carbs.
• Side Salad: Contains 9g net carbs.
• Grilled Chicken Club Sandwich: Order without the bun. This option has 3g net carbs.
• Cobb Salad: Ask for no corn. This option has 10g net carbs.
• Spicy Southwest Salad: Order without corn, beans, tortilla strips, and grape tomatoes. This option has 5g net carbs without tomatoes and 12g net carbs with tomatoes.

Dressings and Sauces:

Chick-Fil-A offers a variety of keto-friendly dressings and sauces to add flavor to your meals:

• Garlic and Herb Ranch Sauce: 1g net carb.
• Zesty Buffalo Sauce: 0-1g net carb.
• Honey Roasted BBQ Sauce: 3g net carbs.
• Creamy Salsa Dressing: 2g net carbs.
• Light Italian Dressing: 3g net carbs.
• Garden Herb Ranch Dressing: 2g net carbs.
• Avocado Lime Ranch Dressing: 2-3g net carbs.

Drinks:

Unsweetened Iced Tea: Contains 0g net carbs.

Ordering Tips:

• Avoid flour-based items: Stay away from buns, sandwich bread, and biscuits as they are high in carbs.
• Skip breaded items: Breaded items like chicken strips are also high in carbs. Opt for grilled or naked chicken options instead.
• Customize your order: Most keto-friendly options at Chick-Fil-A require customization. Don't be afraid to ask for certain ingredients to be removed or substituted.

Frequently asked questions