If you’re on the keto diet, you might struggle to eat at fast food restaurants, like Chick-fil-A. So, the real question is, can you eat Chick-fil-A on keto? Yes, you actually can!
You can find Chick-fil-A keto dishes by scouring the Chick-fil-A menu and Chick-fil-A nutrition label for low-carb, high-fat options that will keep you on track and help you with your macronutrient breakdown.
Chick-fil-A is a great restaurant for on the go food, but it can be challenging if you’re on the keto diet, as most items are high in carbs and sugar. And decoding menus can be tricky too, where you might not know what Chick-fil-A keto options exist or how many grams of carbs or fat are in an item.
Yet, while you can inquire online or ask a staff member for what to eat that’s low carb at Chick-fil-A, it’s better to go into it prepared, already knowing of a few options you can order stress-free. Plus, they’re delicious too, so it’s a win-win. Here are the best keto friendly picks to order when you are dining at Chick-fil-A.
Lost? Here’s a handy guide to a couple of choices you can feel good about eating.
Chick-fil-A Keto Breakfast Options
You can totally wake up on the right side with a Chick-fil-A keto breakfast you can grab on the go and eat on your way to work. And it will have few carbs and a good dose of fat and some moderate protein to keep you fuller longer. Here are some picks.
- Egg White Grill (Without English Muffin) – 290 Calories | 1g Net carbs | 8g Fat | 26g Protein
- Sausage, Egg & Cheese (Without Biscuits)– 630 Calories | 2g Net carbs | 43g Fat | 23g Protein
- Bacon, Egg & Cheese (Without Biscuits)– 423 Calories | 1g Net carbs | 23g Fat | 15g Protein
- Scramble Bowl with Grilled Chicken or Sausage (Without Hash Browns) – 320 Calories | 1-7g Net carbs | 20-26g Fat | 21-28g Protein
- Grilled Chicken Sandwich (Without Bun) – 320 Calories | 3g Net carbs | 6g Fat | 28g Protein
- Grilled Chicken Club Sandwich (Without Bun or Cheese) – 380 Calories | 3g Net carbs | 10g Fat | 33g Protein
Chick-fil-A Keto Lunch & Dinner Options
You can definitely get an entree at Chick-fil-A that is keto and will fill you up. You can simply order salads or grilled meats, or you can even get a wrap and just ditch the bread to lower the total net carb count. Here are some options from the Chick-fil-A menu that work for keto dieters.
- Grilled Nuggets (8 count) – 130 Calories | 2g Net carbs | 3g Fat | 25g Protein
- Cobb Salad with Grilled Chicken – 540 Calories | 10g Net carbs | 29g Fat | 41g Protein
- Grilled Chicken Cool Wrap (Without the Wrap) – 350 Calories | 5g Net carbs | 13g Fat | 42g Protein
Drinks are also fair game if you get a low-calorie and low-carb option that does not have sweetener. And of course, plain coffee will also work. Just don’t add thick creamers that are sweet or high in carbs or sweeteners unless it’s keto approved, like stevia. And is Chick-fil-A lemonade keto friendly? It is in diet!
- Coffee (Hot) – 0 Calories | 0g Net carbs | 0g Fat | 0g Protein
- Coke Zero– 0 Calories | 0g Net carbs | 0g Fat | 0g Protein
- Diet Lemonade (Small) – 30 Calories | 8g Net carbs | 0g Fat | 0g Protein
- Iced Tea (Unsweetened) – 0 Calories | 0g Net carbs | 0g Fat | 0g Protein
Sauces & Dressings
What you put on your salad or chicken matters. These are all keto approved sauces and dressings you can enjoy when dining at Chick-fil-A.
- Garden Herb Ranch Sauce – 140 Calories | 1g Net carbs | 14g Fat | 0g Protein
- Zesty Buffalo Sauces – 25 Calories | 1g Net carbs | 2.5g Fat | 0g Protein
- Creamy Salsa Dressing – 290 Calories | 2g Net carbs | 31g Fat | 1g Protein
- Light Italian Dressing – 25 Calories | 5g Net carbs | 1.5g Fat | 0g Protein
- Avocado Lime Ranch Dressing – 310 Calories | 3g Net carbs | 32g Fat | 1g Protein
What to Avoid
In general, here are five rules to keep in mind when ordering keto options at Chick-fil-A.
- Avoid sweet terms: If it says maple, candied, glazed, honey, and of course, sweet, it means there is going to be sugar and carbs inside.
- Don’t eat bread: If you want a sandwich or wrap, make sure you get rid of it. That bread will lead to a surplus in carbs and sugar.
- Go for grilled, not breaded: If you want chicken, get grilled over breaded or fried, as those are two terms that mean the protein was cooked in a way where there’s breading or coating to increase carb count.
- Don’t eat fruity or crunchy toppings: For salads, the greens and protein are great, but don’t go for dried fruit, croutons, and other toppings that sound sweet or crunchy, as they will likely have carbs and sugar.
- Do not get sweetened drinks: Do not drink beverages that are sweetened, like a normal tea or lemonade, as well as a soda. And if it’s a fruit or smoothie-based drink, be careful, as fruit is high in carbs and sugar.
If you want to learn more about eating out on keto check this article.
If you’re keto you do not need to give up Chick-fil-A or feel deprived of your favorite foods. As long as you order the right items or modify certain meals on the menu to make it keto-friendly, you will be just fine! And keep those five key pointers in mind to help ease your mind and assist as a cheat sheet to help you make the right choices based on how the menu reads and sounds.