Chick fil a chicken sandwich no bun

think about the total mass of food you eat in a day. now think that over half of your entire net carbs are going to come from that tiny chicken patty, meaning you need to skimp on the rest of that to make it work.

IIFYM its fine, but I operate on food efficiency, and that food is very inefficient when it comes to carbs to calories (plus, the grilled option is available for the same price).

Taking up the keto diet means you have to skip some of your favorite carb-filled dishes, but the good news is you can still keep Chick-Fil-A on the menu. Go ahead and breathe that sigh of relief. Last year, Chick-Fil-A put out a press release full of keto-friendly meal options. But while you can still enjoy some of your faves, there is some slight keto-tweaking involved though, (like removing the bun from sandwiches or opting for a hash brown-free scramble bowl).

But hey, a ton of low-carb Chick-Fil-A meals let you still have the chicken, which is what really matters at the fast food chicken joint. If you’re on a low-carb diet, here are 10 keto-friendly Chick-Fil-A meal options (plus all the keto sauces, dressings, and drinks you can order with your food) that’ll keep you on the right track, including how each meal breaks down in terms of nutrition.

Keto-Friendly Chick-Fil-A Meals

1. Egg White Grill (without english muffin)

To make this egg white grill keto, you need to ditch the English muffin, which leaves you with a piece of grilled chicken featuring a hint of citrus topped with egg whites and American cheese.

Per serving: 300 calories, 7 g fat (3 g sat), 980 mg sodium, 1 g net carbs, 1 g fiber, 1 g sugar, 25 g protein.

2. Sausage, Egg & Cheese (without biscuit)

Who needs the buttermilk biscuit?! You've got a pork sausage patty and a folded egg topped with American cheese. YUM.

Per serving: 360 calories, 32 g fat (13 g sat), 900 mg sodium, 1 g net carbs, 18 g protein.

3. Bacon, Egg & Cheese (without biscuit)

Say no to the biscuit, but yes to the bacon. You'll end up with a folded egg topped with some yummy bacon and American cheese.

Per serving: 130 calories, 9 g fat (5 g sat), 570 mg sodium, 1 g net carbs, 12 g protein.

4. Scramble Bowl with Grilled Chicken or Sausage (without hash browns)

You'll have to skip the hash browns, but you can totally make the scramble bowl keto-friendly. You'll end up with a blend of Monterey Jack and Cheddar cheese over scrambled eggs and your chicken or sausage.

Per serving (chicken): 260 calories, 15 g fat (6 g sat), 870 mg sodium, 2 g carbs, 1 g fiber, 1 g sugar, 28 g protein.

Per serving (sausage): 340 calories, 27 g fat (11 g sat), 670 mg sodium, 2 g carbs, 1 g fiber, 0 g sugar, 20 g protein.

6. Grilled Chicken Sandwich (without bun)

The bun is a definite no here, but you can still enjoy a lemon-herb marinated boneless breast of chicken over some green-leaf lettuce and tomato.

Per serving: 130 calories, 3.5 g fat (1 g sat), 550 mg sodium, 4 g carbs, 1 g fiber, 1 g sugar, 23 g protein.

7. Grilled Chicken Club Sandwich (without bun)

Ditch the bread and you're left with some tasty grilled chicken paired with Colby-Jack cheese, applewood smoked bacon, and some lettuce and tomato.

Per serving: 260 calories, 13.5 g fat (7 g sat), 870 mg sodium, 4 g carbs, 2 g fiber, 2 g sugar, 32 g protein.

8. Grilled Nuggets (eight count)

These chicken nuggets have a smokey grilled taste that make them so worth the 2 g carbs you'll spend on them.

Per serving: 140 calories, 3.5 g fat (1 g sat), 440 mg sodium, 2 g carbs, 0 g fiber, 0 g sugar, 25 g protein.

9. Cobb Salad with Grilled Chicken

For a keto-friendly salad option, opt for the Cobb salad with grilled chicken. This one will run you 10 g of carbs, but you'll get some fresh greens topped with bacon, roasted corn kernels, a blend of shredded Monterey jack and cheddar cheeses, a sliced hard-boiled egg and grape tomatoes.

Per serving: 370 calories, 18 g fat (6 g sat), 950 mg sodium, 10 g net carbs, 33 g protein.

10. Grilled Chicken Cool Wrap (without the wrap)

Without the flatbread wrap, you'll get a lettuce wrap of grilled chicken slices and tasty Monterey jack and cheddar cheeses.

Per serving: 350 calories, 13 g fat (4 g sat), 900 mg sodium, 5 g net carbs, 42 g protein.

Keto Chick-Fil-A Sauces

1. Garden Herb Ranch Sauce

This isn't your typical ranch sauce. This one's blended with garlic, onion and herb flavors.

Per serving: 140 calories, 14 g fat (2.5 g sat), 230 mg sodium, 1 g net carbs, 0 g protein.

2. Zesty Buffalo Sauce

If you want to add tons of flavor to your dish without all the added sugar, try the zesty buffalo sauce.

Per serving: 25 calories, 2.5 g fat (0 g sat), 390 mg sodium, 1 g net carbs, 0 g protein.

3. Creamy Salsa Dressing

The creamy salsa dressing features hints of cumin, hot peppers, tomatoes and garlic.

Per serving: 290 calories, 31 g fat (5 g sat), 630 mg sodium, 2 g net carbs, 1 g protein.

4. Light Italian Dressing

The light Italian dressing won't run you too many calories and it's the perfect complement to your salad.

Per serving: 25 calories, 1.5 g fat (5 g sat), 630 mg sodium, 5 g net carbs, g protein.

5. Avocado Lime Ranch Dressing

This dressing is a remix of the your typical ranch featuring the flavors of creamy avocado, lime and spices.

Per serving: 310 calories, 32 g fat (5 g sat), 520 mg sodium, 3 g net carbs, 1 g protein.

Keto Chick-Fil-A Drinks

1. Coffee

Sweeten it up with some Splenda instead of sugar to keep it keto.

Per serving: 0 calories, 0 g fat (0 g sat), 10 mg sodium, 0 g net carbs, 0 g protein.

2. Small Diet Lemonade

This drink, made with real lemon juice, isn't totally off limits.

Per serving: 30 calories, 0 g fat (0 g sat), 5 mg sodium, 8 g net carbs, 0 g protein.

3. Freshly Brewed Ice Tea, Unsweetened

It's refreshing and won't derail your keto diet.

Per serving: 0 calories, 0 g fat (0 g sat), 0 mg sodium, 0 g net carbs, 0 g protein.

Kate Bratskeir is a journalist who primarily covers food, health, and the environment, and she is the author of “A Pocket Guide to Sustainable Food Shopping.

Jasmine Gomez is the  Associate Commerce Editor at Women’s Health and covers health, fitness, sex, culture and cool products. She enjoys karaoke and dining out more than she cares to admit.

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