The Ultimate Keto Chick-fil-A Guide – What to Order and What to Avoid

Have you been wondering, “Is Chick-fil-A keto friendly?” The answer is yes! Find out exactly what to order at the popular chicken-heavy fast food restaurant with this comprehensive Ultimate Keto Chick-fil-A Guide.

If you love chicken on keto, you’ll certainly love eating keto at Chick-fil-A! The fast food chain’s chicken-heavy menu has plenty of choices as long as you follow a few basic guidelines.

In fact, if you follow the guidelines I’m going to show you, you can get some amazing keto Chick-fil-A meals! There are plenty of awesome choices, including some that are tough to find at other keto fast food restaurants.

Ready? Let’s get started!

Please BOOKMARK this post right now because I am going to update and improve it as much as possible. I want it to be so comprehensive that you wouldn’t think of going anywhere else!

How I Sourced Nutrition Info for the Ultimate Keto Chick-fil-A Guide

Note that this info was correct to the best of my ability at the time of publishing this post. I sourced my information from the  Chick-fil-A Nutrition Guide*, but I am only human (darn!), so if you see an error, please let me know by commenting on this post and I’ll correct it. Thank you!

*Important: Chick-fil-A is a bit tricky. Unlike keto fast food chains like Chipotle and McDonald’s, Chick-fil-A doesn’t allow you to build meals piece-by-piece, so I had to use my best judgment based on their nutrition guide. For example, they list the individual nutrition information for biscuits and bagels, so I was able to subtract that from menu offerings containing those items.

For burgers, I had to use an educated guess based on other fast food chains. I’ve contacted Chick-fil-A multiple times to try to get the exact bun nutrition facts, but they haven’t been able to provide it. If any of you are Chick-fil-A insiders, please leave a comment!

What Can I Eat at Chick-fil-A on Keto?

There are keto-friendly options at Chick-fil-A for breakfast, lunch, and dinner. Here are a few important notes about how to eat keto at Chick-fil-A:

• Modifications are listed in the first set of parentheses, and they MUST be followed to make the Chick-fil-A food keto-friendly.
• The main modifications you’ll always want to follow are to remove the bun/wrap/biscuit and to avoid any breaded chicken.
• Some sauces and dressings are suitable for eating keto at Chick-fil-A — see the Sauce Options and Dressing Options sections below under “Keto Chick-fil-A Lunch Options & Dinner Options.” If you don’t see it listed there, skip the sauce or dressing.
• For many options, I included (in a second set of parentheses) “vs. Xg net carbs.” I did this to show you how many net carbs you’re saving by choosing the keto friendly option. Numbers are powerful!
• If no fat grams are listed, that means the ingredient does not contain fat.
• Not every option listed below will be available at every Chick-fil-A. Chat with your local Chick-fil-A and see what they can do for you. With the increasing popularity of the keto diet, many fast food restaurants are getting better at making modifications!

Keto Chick-fil-A Breakfast Options

As long as you hit up Chick-fil-A before 10:30 AM, you can choose from a few different Chick-fil-A breakfast options!

Breakfast Sandwich Options

• Bacon, Egg & Cheese Biscuit (no biscuit) – 0g Net Carbs; 23g Fat; 16g Protein (vs. 42g Net Carbs)
• Sausage, Egg & Cheese Biscuit (no biscuit) – 1g Net Carbs; 46g Fat; 22g Protein (vs. 46g Net Carbs)
• Egg White Grill (no biscuit) – 1g Net Carbs; 7g Fat; 25g Protein (vs. 31g Net Carbs)

Drink Options

• Coffee – 0g Net Carbs (or make yourself a keto coffee drink at home!)

Keto Chick-fil-A Lunch Options & Dinner Options

Want keto Chick-fil-A lunch and dinner options? There are a few clear winners!

Chicken Options

Chick-fil-A tip I learned: You can get a sandwich wrapped in a leaf of lettuce instead of a bun! Just ask.

Reader Chris advised: “You should ask for the chicken to not be the marinated kind. The marinate the chicken in a solution that has sugar or maltodextrin in it. You can ask for plain chicken not marinated.” (Thank you, Chris!)

• Grilled Chicken Sandwich (no bun) – 2g Net Carbs; 6g Fat; 29g Protein (vs. 36g Net Carbs)
• Grilled Chicken Club Sandwich (no bun) – 2g Net Carbs; 16g Fat; 38g Protein (vs. 36g Net Carbs)
• Grilled Nuggets – 2g Net Carbs; 3.5g Fat; 25g Protein*
• Grilled Chicken Cool Wrap (no wrap) – 5g Net Carbs; 10g fat; 38g Protein (vs. 29g Net Carbs)

*Can I just say how wonderful it is that Chick-fil-A offers these? Such a simple low-carb option! Pair an order of them with some Garlic & Herb Ranch dipping sauce and you’re good to go!

Sauce Options

• Zesty Buffalo Sauce – 1g Net Carbs; 2.5g fat
• Garlic & Herb Ranch Sauce – 1g Net Carbs; 14g fat

Dressing Options

• Creamy Salsa – 2g Net Carbs; 31g fat
• Garlic & Herb Ranch Dressing – 1g Net Carbs; 29g fat
• Avocado Lime Ranch Dressing – 3g Net Carbs; 32g fat

The Ultimate Keto Chick-fil-A Fat Bomb Meal

If you’ve been on the keto diet for any time at all, you’re probably familiar with keto fat bombs. They’re low in carbs, can be sweet or savory, and deliver a “bomb” of fat. There are a few options at Chick-fil-A to build a keto fat bomb meal:

• Sausage, Egg & Cheese Biscuit (no biscuit) – 1g Net Carbs; 46g Fat; 22g Protein (vs. 46g Net Carbs)
• Grilled Chicken Club Sandwich (no bun) – 2g Net Carbs; 16g Fat; 38g Protein (vs. 36g Net Carbs) plus a high-fat sauce or dressing option from the list above
• Any of the lunch or dinner choices plus a high-fat sauce or dressing option from the list above will make a great fat bomb meal!

The Worst Keto Chick-fil-A Food Choices

As with all fast food restaurants, there are plenty of foods you’ll want to avoid at Chick-fil-A if you’re on keto. Some of those “avoids” include:

Breakfast Avoid

• Hash Brown Scramble Bowl – 21g Net Carbs
• Hash Browns – 19g Net Carbs
• Buttered Biscuit – 38g Net Carbs
• Sunflower Multigrain Bagel – 40g Net Carbs
• Orange Juice – 38g Carbs

Lunch/Dinner Avoid

• Chicken-n- Strips – 20g Net Carbs
• Spicy Chicken Sandwich – 41g Net Carbs
• Chick-Fil-A Delux Sandwich – 42g Net Carbs

Sides Avoid

• Waffle Potato Fries – 38g Net Carbs
• Chicken Noodle Soup – 13g Net Carbs
• Chick-Fil-A Nuggets – 9g Net Carbs
• Superfood Salad (Kale) – 13g Net Carbs
• Side Salad – 9g Net Carbs
• Fruit Cup – 10g Net Carbs

Sauces Avoid

• Barbecue Sauce – 11g Net Carbs
• Polynesian Sauce – 13g Net Carbs
• Honey Mustard – 11g Net Carbs
• Chick-Fil-A Sauce – 6g Net Carbs

Dessert Avoid

• Chocolate Milkshake – 84g Net Carbs
• Frosted Lemonade – 61g Net Carbs
• Vanilla Milkshake – 69g Net Carbs
• Frosted Coffee – 38g Net Carbs

Additional Keto at Chick-fil-A Q&A

What has the least carbs at Chick-fil-A?

Here are some of the Chick-fil-A foods with the least amount of carbs:

Breakfast choices

• Bacon, Egg & Cheese Biscuit (no biscuit) – 0g Net Carbs; 23g Fat; 16g Protein

Lunch/dinner choices

• Grilled Chicken Sandwich (no bun) – 2g Net Carbs; 6g Fat; 29g Protein
• Grilled Chicken Club Sandwich (no bun) – 2g Net Carbs; 16g Fat; 38g Protein
• Grilled Nuggets – 2g Net Carbs; 3.5g Fat; 25g Protein

Where can I get Chick-fil-A nutrition facts?

To check Chick-fil-A nutrition facts, you can visit their Chick-fil-A Nutrition Guide. They don’t have a full-scale nutrition calculator, so you’ll need to look up the items by hand via the menu.

Help Me Make this the BEST Keto Chick-fil-A Guide!

I’ve given you plenty of info, but I want to know about your experiences with sticking to the ketogenic diet while eating at Chick-fil-A.

Please leave a comment on this post and tell me:

• What you’ve ordered
• Your favorite keto menu items at Chick-fil-A
• Your least favorite keto menu items at Chick-fil-A
• Any corrections or other info you might have

Thank you!

Want to Eat Keto at McDonald’s?

I’ve got a guide for that too! 🙂 Check out my Ultimate Keto McDonald’s Guide – What to Order and What to Avoid for all the details.

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