35 Low-Calorie Chick-Fil-A Options (2024 Menu)

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I’ve been eating at Chick-fil-A for years and compiled a list of my favorite menu items you can enjoy while still sticking to your goals. 

To be considered a low-calorie item at Chick-fil-A, I have chosen breakfast, entree, salad, and side options that are 400 calories or less. 

Treats were considered low-calorie if they were 300 calories or less.  Beverages if they were 100 calories or less.  Sauces/dressings if they were 50 calories or less.

Important: Many items on the list below are custom orders, where you can make simple ingredient swaps to save a few hundred calories.  So be sure to read carefully how to customize these menu items.

Click to learn more about each of the following menu items: 

At A Glance: Lowest Calorie Menu Items At Chick-Fil-A

Lowest Calorie Chick-fil-A Breakfast 

1. English Muffin (140 calories)

Chick-fil-A Breakfast: English Muffin (140 calories)

An English Muffin is an excellent high-fiber, low-fat option at Chick-fil-A if you want to watch calories.

You can easily add a chicken breakfast filet (which has 60 calories and is approximately half the size of a regular grilled chicken filet with 110 calories) and zesty buffalo sauce (25 calories) for an additional 85 calories.

This brings your entire meal to 225 calories and gives you 18g of protein. 

2. Greek Yogurt Parfait with Cookie Crumbs (240 calories)

Chick-fil-A Breakfast: greek yogurt parfait with cookie crumbs (240 calories)

The Greek yogurt parfait topped with cookie crumbs will give you a sweet treat for your breakfast and deliver 12 grams of protein.

If you don’t mind an additional 30 calories, you can substitute the cookie crumb topping for granola for 270 calories.

3. Egg White Grill (300 calories)

Chick-fil-A Breakfast: egg white grill (300 calories)

This breakfast sandwich includes a portion of grilled chicken (60 calories) served on a toasted multigrain English muffin with egg whites and American cheese.

If you want to lower the calories in this meal even further, you can skip the cheese, bringing it down to 250 calories, and add a tomato slice for 5 calories.

4. Hash Brown Scramble Bowl-Grilled Fish, No Hash (270 calories)

Chick-fil-A Breakfast: hash brown scramble bowl-grilled fish, no hash (270 calories)

While the regular hash brown scramble bowl comes in at about 470 calories, there are a variety of different ways that you can modify this breakfast item to equal 400 calories or less.

Removing the hashbrowns saves you 120 calories and brings the calories down to 350. You can also switch out the nuggets for various meat options and further reduce the calories. 

Hash Brown Scramble BowlCaloriesProteinCarbsFat
Grilled fish, no hash270 calories30 grams2 grams16 grams
Bacon, no hash300 calories24 grams2 grams22 grams
Nuggets, no hash320 calories28 grams7 grams20 grams
No meat no hash330 calories29 grams9 grams20 grams
Sausage, no hash340 calories21 grams2 grams27 grams
Spicy chicken, no hash340 calories27 grams10 grams21 grams
No meat350 calories17 grams16 grams24 grams

5. Hash Browns (270 calories)

Chick-fil-A Breakfast: hash browns (270 calories)

The Chick-fil-A hashbrowns are a low-calorie breakfast option if you are looking for a breakfast without any meat or eggs.

However, this is not exactly a balanced meal, with the majority of calories coming from carbohydrates.

You could add more protein to this meal by ordering five grilled nuggets containing 16 grams of protein. The hashbrowns and nuggets together would still only contain about 350 calories.

6. Bacon Egg & Cheese Muffin (310 calories)

Chick-fil-A Breakfast: bacon egg & cheese muffin (310 calories)

The Bacon Egg & Cheese Muffin is served on a classic multigrain English Muffin, which makes it lower in calories compared to a Bacon Egg & Cheese Biscuit (which contains 420 calories)

Keep in mind that this low-calorie option only extends to the bacon breakfast muffin sandwich and not the sausage. The Sausage Egg and Cheese contains an extra 190 calories, which isn’t the best option if you are watching your calories.

7. Chick-n-Minis (360 Calories)

Chick-fil-A Breakfast: chick-n-minis (360 calories)

The Chick-n-Minis are a low-calorie breakfast option served on one of the breakfast bread options at Chick-fil-A; the Mini Yeast Rolls.

There is not much room for modification with this meal since it consists of only the chicken and the yeast rolls. However, you could ask for no honey butter spread to save on a few calories. 

You could also easily half your portion of this meal by only consuming 2 of the 4 mini sandwiches, bringing your calorie total down to 180 calories.

Lowest Calorie Chick-fil-A Entrees

1. Grilled Nuggets (80 calories)

Chick-fil-A Entrees: grilled nuggets  (80 calories)

As the lowest calorie option for entrees, the 5-count grilled nuggets are a great way to get a good amount of protein (16g per serving).

You can even enjoy the larger servings (8 pieces and 12 pieces) for under 200 calories or less.

Adding the Kale Crunch Side Salad (170 calories) to an 8-piece serving of grilled nuggets gives you a well-balanced meal with plenty of protein and fiber for only 300 calories.

You could even add some zesty buffalo sauce for 25 calories.

Grilled NuggetsCaloriesProteinCarbsFat
5 piece80 calories16 grams1 gram2 grams
8 piece130 calories25 grams1 grams2 grams
12 piece200 calories38 grams2 grams4.5 grams

2. Nuggets (250 calories)

Chick-fil-A Nuggets (250 calories)

At only 250 calories for 8 nuggets, you can easily add a BBQ sauce for an additional 45 calories and keep your entree under 300 calories.  

Pro Tip: Want to make your spicy breaded chicken sandwich without the guilt?  Order a 5-piece Chick-fil-A Nugget (160 calories), one unbuttered white bun on the side (150 calories), a zesty buffalo sauce on the side (25 calories), and a side of pickles (0 calories).

You can then build your own sandwich for 335 calories compared to the Spicy Chicken Sandwich, which has 460 calories.

3. Chick-n-Strips (200 calories)

Chick-fil-A Entrees: chick-n-strips (200 calories)

The Chick-n-Strips at Chick-fil-A are a delicious protein option for under 400 calories.

You could easily add a dipping sauce such as Honey Mustard for 50 calories, and still consider this a low-calorie meal.

2 piece200 calories19 grams11 grams9 grams
3 piece310 calories29 grams16 grams14 grams

4. Cool Wrap – No Avocado Lime Dressing (350 calories)

Chick-fil-A Entrees: Cool Wrap - no avocado lime dressing (350 calories)

While the Chick-Fil-A Cool Wrap is normally considered a high-calorie entree item at 660 calories, ordering it without the high-calorie Avocado Lime Dressing brings the calorie count down by 310 calories.

You could add flavor for fewer calories to this wrap by swapping out the Avo Lime Dressing for the Zesty Buffalo Sauce (25 calories) or the Honey Mustard Sauce (50 calories) and still be at 400 calories or less.

5. Grilled Chicken Sandwich (390 calories)

Chick-fil-A Entrees: grilled chicken sandwich (390 calories)

A lemon-herbed marinated boneless chicken breast served on a toasted multigrain bun with lettuce, tomato, and honey-roasted BBQ sauce is an excellent choice to watch calories when ordering entrees at Chick-fil-A.

Pro Tip: Substitute the multigrain brioche bun for an unbuttered white bun and the honey-roasted BBQ sauce for zesty buffalo sauce to save yourself 150 calories.

Lowest Calorie Chick-fil-A Salads

1. Cobb Salad -Grilled Filet, Light Italian Dressing, Half the Crispy Bell Peppers (365 calories)

Chick-fil-A: cobb salad -grilled filet, light italian dressing, half the crispy bell peppers (365 calories)

Although the default Cobb salad on the menu is 850 calories, you can easily cut back calories by making a few substitutions, including swapping chicken nuggets for grilled filet (warm or cold), swapping the avocado lime ranch dressing (310 calories) for the light Italian (25 calories), and using half of the package of crispy bell peppers that come with your salad on the side.

These adjustments can help you save 485 calories and bring the meal to 365 total calories.

2. Spicy Southwest Salad-No Chicken, Half Dressing, Half Pepitas (385 calories)

Chick-fil-A: spicy southwest salad-no chicken, half dressing, half pepitas (385 calories)

The Spicy Southwest salad is an excellent option if you are looking for a fully loaded salad with a little kick of spice. With that said, it is not considered low-calorie without modifications.

Pro Tip: Ordering this salad with no chicken, using half of the Creamy Salsa dressing (which has 290 calories in a full package), and half of the package of chili lime pepitas (which has 80 calories in a full package) will save you a total of 295 calories, and bring your salad down to 385 calories.

If you wanted to keep the protein, you could also opt to keep the salad as is (served with grilled chicken filet) but swap the Creamy Salsa Dressing for the Light Italian Dressing, and only use half of the seasoned tortilla strips, bringing your salad down to 380 calories.

3. Market Salad-half dressing, half granola, half roasted almonds (365 calories)

Chick-fil-A: market salad-half dressing, half granola, half roasted almonds (365 calories)

This is an excellent salad for getting in loads of vegetables and fruits with some grilled chicken breast to help keep you full and satiated throughout the day.  This salad is topped with harvest nut granola, roasted almonds, and zesty apple cider vinaigrette dressing.

Pro Tip: To reduce calories, only use half of the apple cider vinaigrette dressing (230 calories per package), half of the package of granola (70 calories in a full package), and half of the package of roasted almonds (60 calories in a full package) that come with your salad.  

This makes your salad only 365 calories without having to sacrifice any of the original flavors or ingredients.

Lowest Calorie Chick-Fil-A Sides

1. Buddy Fruits Apple Sauce (45 calories)

Chick-fil-A: buddy fruits apple sauce (45 calories)

If your calorie requirements are very low but you want a sweet side to your meal, the applesauce squeeze pack option that Chick-Fil-A provides will help to hit the spot.

There are no modifications that can be made to this item, but no need, as it is already under 50 calories.

2. Kale Crunch Salad (170 calories)

Chick-fil-A: kale crunch salad (170 calories)

The Kale Crunch Salad is 170 calories with zero modifications, making it one of the lower calorie food items on the menu. 

You can add 25 grams of protein to this meal by ordering 8 grilled nuggets for a topping, making the total meal only 300 calories.

3. Chicken Noodle Soup (170 calories)

Chick-fil-A: chicken noodle soup (170 calories)

You can enjoy the chicken noodle soup in 2 different sizes, both of which are under 300 calories.

You can save on 50 calories by skipping out on the Saltine crackers that come with the soup.

Cup170 calories10 grams25 grams4 grams
Bowl280 calories17 grams38 grams6 grams

4. Waffle Potato Chips (220 calories)

Chick-fil-A: waffle potato chips (220 calories)

The Waffle Potato chips are a good side substitute for the Waffle Potato Fries, which contain 420 calories per serving.

Making this side substitution at your meal will save you a total of 200 calories.

5. Chicken Tortilla Soup (340 calories)

Chick-fil-A: chicken tortilla soup (340 calories)

The Chicken Tortilla Soup at Chick-Fil-A is a great comfort food option for under 400 calories. If you want to save on some calories, skip the tortilla strips and you will save yourself 70 calories.

6. Side Salad-Half the Dressing (375 calories)

Chick-fil-A: side salad-half the dressing (375 calories)

With no modification, the side salad has nearly as many calories as the regular salads on the menu at 530 calories.

With that said, there are many ways to reduce the calorie count of salad, such as using half of the Avocado Lime dressing which brings the calories down to 375. 

You could also swap the dressing out for the Light Italian dressing (25 calories) and use half of the packaged crispy bell peppers (80 calories), making the meal only 285 calories.

Lowest Calorie Chick-fil-A Treats

1. Icedream Cup (140 calories)

Calorie Chick-fil-A Treats: icedream cup (140 calories)

This is a great treat for an ice cream lover – a cold frozen treat with a classic vanilla flavor with just 140 calories.

If you want to add a cone with the ice cream, you can do so for an additional 40 calories.

You could even customize your flavor by adding chocolate syrup (30 calories), strawberry syrup (50 calories), or cookie crumbles (45 calories) while still remaining under 200 calories.

2. Frosted Coffee (230 calories)

Chick-fil-A: frosted coffee (230 calories)

This treat is a delicious mix of coffee and ice cream handspun for only 230 calories.

Skip on adding any whipped cream (60 calories) or cherries (5 calories each) to keep overall calories down.

3. Diet Frosted Lemonade (250 calories)

Chick-fil-A: diet frosted lemonade (250 calories)

This is a refreshing treat made with Chick-fil-A’s signature Icedream dessert and signature lemonade. 

To get this at only 250 calories, ask for Diet Lemonade instead of regular Lemonade, which will run you up to 320 calories.

Lowest Calorie Chick-fil-A Drinks

1. Freshly-Brewed Iced Tea Unsweetened (0 calories)

Chick-fil-A: freshly-brewed iced tea unsweetened (0 calories)

This is a light and refreshing way to quench your thirst without worrying about calories.

You can add sweeteners like stevia to sweeten it without adding any more than 5 calories.

2. Black Coffee (0 calories)

Chick-fil-A: black coffee (0 calories)

Aside from unsweet tea and water, the black coffee at Chick-Fil-A is the lowest calorie item on the menu.

You can enjoy your coffee with more flavor while still being low calorie by adding a serving of half n half creamer (15 calories) or a serving of French Vanilla creamer (30 calories). 

You can make your coffee sweeter with a sugar packet (10 calories) or a Splenda packet (0 calories).

3. Sunjoy (½ unsweet tea, ½ diet lemonade) (15 calories)

Chick-fil-A: Sunjoy (15 calories)

Enjoy Chick-fil-A’s version of an Arnold Palmer without any of the guilt.  Using unsweetened tea and diet lemonade instead of regular lemonade and sweet tea saves you 140 calories.

½ Unsweet Tea, ½ Unsweet LemonadeCaloriesProteinCarbsFat
Small15 calories0 grams4 grams0 grams
Medium20 calories0 grams6 grams0 grams
Large35 calories0 grams9 grams0 grams

You can also enjoy a combination of either sweet tea and diet lemonade, or unsweet tea and regular lemonade in certain sizes for under 100 calories.

½ Unsweet tea, ½ Lemonade (small)60 calories0 grams17 grams0 grams
½ Unsweet tea, ½ Lemonade (Medium)90 calories0 grams25 grams0 grams
½ Sweet tea, ½ Diet Lemonade (small)80 calories0 grams20 grams0 grams
½ Sweet tea, ½ Diet Lemonade (Medium)100 calories0 grams25 grams0 grams

4. Honest Kid’s Apple Juice (35 calories)

Chick-fil-A: honest kid’s apple juice (35 calories)

The apple juice box at Chick-Fil-A is typically reserved for kid’s menu orders, but can be an option if you want to enjoy a small serving of juice with your meal for under 50 calories. 

An apple juice from Chick-Fil-A only contains 35 calories and 9 grams of carbs.

5. Chick-fil-A Diet Lemonade (45 calories)

Chick-fil-A Diet Lemonade (45 calories)

Sweetened with Splenda, this fresh lemon juice beverage is very simple but packed with flavor and only 45 calories for a small serving.

6. Freshly-Brewed Iced Tea Sweetened (80 calories)

If you prefer the sweetened iced tea, you can enjoy a small or medium size for 100 calories or less.

Small80 calories0 grams20 grams0 grams
Medium100 calories0 grams26 grams0 grams

7. Chick-Fil-A 1% Milk (90 calories)

Chick-Fil-A 1% Milk  (90 calories)

Choosing a Chick-Fil-A low fat milk beverage in place of a soda is actually a great healthy choice. 

This drink comes in at under 100 calories and also contains 7 grams of protein.

Lowest Calorie Chick-fil-A Dipping Sauces

1. Zesty Buffalo Sauce (25 calories)

Chick-fil-A Dipping Sauces: zesty buffalo sauce (25 calories)

Chick-fil-A’s lowest-calorie dipping sauce is the zesty buffalo sauce, which has just 25 calories per serving.

Don’t forget to use this dipping sauce to increase the flavor of your meals without increasing the calories.

2. Light Italian Dressing (25 calories)

Chick-fil-A Dipping Sauces: light italian dressing (25 calories)

The Light Italian Dressing is the lowest calorie dressing on the Chick-Fil-A menu, making it a great swap for heavier dressings when you have low calorie requirements but still want some flavor in your meal.

3. Sweet and Spicy Sriracha (45 calories)

Chick-fil-A Dipping Sauces: sweet and spicy sriracha (45 calories)

A little sweet and a little heat is what you’ll be getting with this dipping sauce option at 45 calories per serving. 

4. Barbeque Sauce (45 calories)

Chick-fil-A Dipping Sauces: barbeque sauce (45 calories)

It is a classic flavor with few calories for you to enjoy.  

This is an excellent compliment to the grilled nuggets for a low-calorie meal.

Tips for Ordering Low-Calorie Options at Chick-Fil-A

Tips for ordering low-calorie options at Chick-Fil-A

Tip #1: Order Individual Items To Build Your Own Meal

At Chick-fil-A, all menu items can be ordered individually.  Therefore, you can create your own meals to save on calories. 

For example, if you want a chicken sandwich but want to reduce the number of calories, order items separately.

Instead of ordering a pre-made sandwich, you would order a grilled filet (110 calories), unbuttered white bun (120 calories), BBQ dipping sauce on the side (45 calories), lettuce, tomato, and pickles (10 calories combined) for a total of 285 calories instead of a grilled chicken sandwich from the menu for 380 calories.

Tip #2: Get Sauces and Dressings On The Side

Ordering your sauces and dressings on the side will help save on calories as you will know exactly how much sauce you add to your meal. You can also easily cut the amount of sauce or dressing used for your entree to reduce calories further.

For example, one serving of garden herb ranch dressing is 280 calories. By getting the dressing on the side and only eating half, you save at least 140 calories for your meal.

Tip #3: Avoid Breaded Chicken

Ordering a grilled filet instead of a Chick-fil-A Filet or Spicy Filet (both of which are breaded chicken) will save you anywhere from 140-170 calories.

You also have the option to order grilled chicken nuggets instead of breaded nuggets to save yourself on half of the calories (80 calories for one serving of grilled nuggets compared to 160 for one serving of Chick-fil-A nuggets). 

Tip #4: Substitute Waffle Fries For Waffle Chips and/or Apple Sauce

Substituting your order of waffle fries for one bag of waffle chips will only add an additional 220 calories in comparison to 320 calories for a small serving of waffle fries, 420 for a medium serving of waffle fries, or 550 calories for a large serving of waffle fries.

Consider adding a Buddy Fruits Apple Sauce for an extra 45 calories to increase variety and satiety without adding many more calories.

A bag of waffle potato chips and apple sauce combined is only 265 calories, so you’d save anywhere from 55-285 calories by not ordering waffle fries.

Tip #5:  Order an Unbuttered White Bun

Ordering an unbuttered white bun and ditching the butter is an easy way to save yourself approximately 30 calories.

It’s also fewer calories than the multigrain brioche bun option for 210 calories. One unbuttered white bun is only 150 calories.

Other Chick-fil-A Resources 

Additional Fast Food Resources

Looking for ideas on complete fast food meals? 

We’ve created lists of the best low-calorie meals at the most popular fast-food chains:

About The Author

Caryn Watt

Caryn Watt is a certified personal trainer & nutrition coach. Working primarily with women all over the world, she focuses her time on helping clients learn more about nutrition and the importance of improving their relationship with food through tracking macros, movement, and mindfulness.

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