Is Chick-fil-A sauce Keto friendly?

Chick-fil-A sauce is a popular condiment often paired with Chick-fil-A’s chicken sandwiches and waffle fries. The tangy, sweet sauce is made with ingredients like barbecue sauce, honey mustard, and ranch dressing. For those following a ketogenic or low-carb diet, sauces and condiments can impact ketosis depending on their carbohydrate content. So is Chick-fil-A sauce keto-friendly?

What is the Keto Diet?

The ketogenic or “keto” diet is a very low carb, high fat diet that aims to achieve nutritional ketosis. This is a metabolic state where the body switches from using glucose as its main source of energy to using ketones. Ketones are produced by the liver from stored fat when carbohydrate intake is extremely low, usually less than 50 grams per day.

On keto, the majority of calories come from fat with moderate protein and minimal carbs. Keto has been shown to aid weight loss, reduce inflammation, regulate blood sugar levels, and more. However, it requires strict adherence to keep the body in ketosis. Even small amounts of excess carbs can kick you out of ketosis.

So keto dieters need to pay close attention to hidden carbs and sugar in foods, drinks, and condiments. The key is to stay under 20-50 net carbs daily. Net carbs refer to total carbs minus fiber and sugar alcohols.

Keto Diet Macronutrient Ratio

Macro Percentage of Calories
Fat 70-80%
Protein 15-20%
Carbs 5-10%

As shown in the table above, the keto diet contains 5-10% of calories from carbs, 15-20% from protein, and 70-80% from fat. This distinct ratio shifts the body’s main fuel source from carbs to fat through ketosis.

Nutrition Facts for Chick-fil-A Sauce

To determine if Chick-fil-A sauce fits into a keto diet, we need to look at its nutrition facts:

Chick-fil-A Sauce Nutrition per 2 Tbsp (30g) Serving

Nutrient Amount
Calories 140
Fat 8g
Carbohydrates 8g
– Sugar 7g
Protein 1g

Based on the nutrition label, a 2 tablespoon serving of Chick-fil-A sauce contains:

– 140 calories
– 8g fat
– 8g total carbs
– 7g sugar
– 1g protein

This provides some useful information, but the main thing we want to focus on are the net carbs.

Calculating Net Carbs in Chick-fil-A Sauce

Net carbs are calculated by subtracting fiber and sugar alcohols from total carbs. Since Chick-fil-A sauce does not contain fiber or sugar alcohols, the net carbs are the same as total carbs:

– Total carbs: 8g
– Fiber: 0g
– Sugar alcohols: 0g
– **Net carbs: 8g**

So in a 2 tablespoon serving of this sauce, there are 8 grams of net carbs.

Is Chick-fil-A Sauce Keto-Friendly?

Now that we know there are 8g net carbs in 2 tablespoons of Chick-fil-A sauce, is it keto-friendly?

It depends. On a standard ketogenic diet with 50g net carbs per day, you could potentially fit 2 tablespoons of Chick-fil-A sauce into your daily carb limit. However, that sauce portion would use up 16% of your total daily carb allowance.

For most people following a strict keto diet with 20-30g daily net carbs, 2 tablespoons of Chick-fil-A sauce would likely kick them out of ketosis.

Tips for Enjoying Chick-fil-A Sauce on Keto

While standard serving sizes of Chick-fil-A sauce may be too high in carbs for keto, there are some ways to work around this:

– **Use very small amounts:** Add just 1 teaspoon (about 5g net carbs) or less per serving.

– **Dilute it:** Mix the sauce with mayonnaise, sour cream or plain Greek yogurt to cut the carbs.

– **Skip the fries:** Pair your chicken with a low-carb salad instead of fries.

– **Account for carbs:** Carefully budget your daily carb allowance if you really want the sauce.

– **Make low-carb copycat recipe:** Many keto bloggers have developed reduced carb dupes of the sauce.

– **Order a low-carb option:** Get grilled chicken nuggets or a sandwich in a lettuce wrap instead.

With a few adjustments, those following a keto diet can still enjoy a bit of signature Chick-fil-A sauce. Just pay attention to serving sizes and account for the carbs.

Keto-Friendly Alternative Sauces

If you want to enjoy sauce with your keto fast food options but want to keep net carbs lower, here are some keto-friendly condiment swaps to consider:

1. Mustard

Most types of mustard are extremely low in carbs and calories. Spicy brown, dijon, yellow, and stoneground mustard all contain 0-1g net carbs per tablespoon. Mustard adds a nice tangy flavor when paired with chicken.

2. Mayo

Real mayonnaise is another great keto sauce option. Regular, olive oil, and avocado oil-based mayo typically have 0 carbs. Certain flavored mayos like chipotle or sriracha are also low in carbs at around 1g net carb per tablespoon.

3. Horseradish Sauce

Prepared horseradish sauce is a good choice with about 1g net carb in 2 tablespoons. It provides a nice kick of flavor. Be sure to check labels and select a brand without added sugar.

4. Tzatziki Sauce

This Greek yogurt-based sauce has about 2g net carbs in 2 tablespoons. The fresh cucumber and dill flavor makes a tasty dip for grilled meat. Some brand varieties are lower carb than others.

5. Guacamole

Freshly made guacamole contains around 3g net carbs per quarter cup. The rich, buttery avocado base makes a great substitute sauce for chicken dishes. Avoid pre-made versions with added fillers and sugars.

6. Ranch Dressing

While regular brands can be high in carbs, there are many keto-friendly ranch dressings with only 1-2g net carbs per 2 tablespoon serving. Ranch makes a flavorful veggie or dipping sauce.

7. Sour Cream

Full-fat sour cream tastes delicious on chicken wings or grilled steak while providing just 1g net carb per 2 tablespoons. It has a mild tang that doesn’t overpower other flavors.

8. Hot Sauce

Most hot sauces like Frank’s Red Hot, Cholula, and Tabasco contain 0-1g net carbs per tablespoon. Spice up any meat or veggie dish with your favorite hot sauce.

9. Olive/Avocado Oil

For a simple sauce drizzle, use keto-approved extra virgin olive oil or avocado oil with 0g net carbs. They add a touch of richness without the sugar.

10. Lemon Juice

Freshly squeezed lemon juice gives a bright pop of flavor. There are only about 0.5g net carbs in one fluid ounce of juice. Lemon compliments chicken and seafood nicely.

Homemade Keto Chick-fil-A Sauce

If you love the taste of Chick-fil-A sauce but want to control the carb count, try making a homemade keto version. There are many recipes online using low-carb ingredients as substitutes.

Here is one example recipe to consider:


– 1/2 cup mayonnaise
– 2 tablespoons yellow mustard
– 1 tablespoon apple cider vinegar
– 1 teaspoon garlic powder
– 1/2 teaspoon paprika
– 1/4 teaspoon onion powder
– 1/4 teaspoon salt
– 1/4 teaspoon pepper


1. Whisk together all the ingredients in a bowl until smooth and well-combined.
2. Store in an airtight container in the refrigerator for up to 1 week.

This sauce mimics the tangy, creamy flavor of Chick-fil-A sauce while using keto-approved ingredients. Each 2 tablespoon serving contains just 1g net carb.

Feel free to tweak this recipe to suit your tastes. Try added spices like cayenne, cumin or red pepper flakes for extra heat.

Final Thoughts

Chick-fil-A sauce is quite high in net carbs, with 8g per 2 tablespoon serving. A standard portion exceeds most keto dieters’ daily carb limits. However, there are ways to work around this, such as using very small drizzles, diluting with low-carb ingredients, or making keto copycat recipes.

For a true keto sauce alternative, opt for condiments with little to no carbs like mustard, mayo, guacamole, hot sauce, sour cream or olive oil-based dressings. Or whip up your own custom keto version at home.

With the right portions, substitutions and calculations, even sauces like Chick-fil-A can occasionally fit into a well-formulated ketogenic diet. Keto is flexible enough to incorporate a variety of flavors. Just be mindful of carb counts.

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