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Chick Fil A Sauce Macros Friendly

Chick-fil-A sauce is a popular dipping sauce that can be found at this popular fast-food restaurant. It is a creamy sauce that is made with soybean oil, mustard seed, lemon juice concentrate, apple cider vinegar, and a variety of spices. While it is delicious, it is important to note that it is high in calories, fat, and sodium. Unfortunately if you’ve ever checked chick fil a sauce macros you might fall down.

One serving of Chick-fil-A sauce is 140 calories, which is 7% of the daily value for a 2000 calorie diet. It also contains 13 grams of fat and 170 mg of sodium. While it may be tempting to dip your waffle fries or fried chicken sandwiches in this delicious sauce, it is important to make better choices when it comes to your daily diet.

If you are looking for healthier options our Chick fil a sauce is a fraction of the calories for 100% of the taste. It’s clearly the better choice and it’s so quick to throw together!

When it comes to nutritional information, Chick-fil-A provides full nutrition facts for all of their menu options on their website. This information can help you make better choices when it comes to your daily diet. General nutrition advice recommends that you choose menu options that are lower in calories, fat, and sodium, and higher in protein and fiber.

While Chick-fil-A sauce is a favorite among many fast food restaurants you can choose from, it is important to be mindful of your intake of this and other high-calorie, high-fat sauces.

A few other low calorie things to order at chick fil a are: the grilled chicken sandwich, grilled chicken nuggets, grilled market salad, small fruit cup or the grilled chicken cool wrap. Any of these are a great option for anyone looking for the lowest calorie option.

Homemade Chick Fil A Sauce Macros / Calories

Chick fil a sauce right from the store packs 6 g carbs, 13 g fat, and 0 g protein.

You know we can do better for far fewer calories.

Our homemade chick fil a sauce is only 60 calories, 7.5g carbs, 3.5g fat and 0 grams of protein – clearly the healthier choice (and you can have two servings for less calories than one packet)

Ingredients you’ll need to make our Homemade Healthy Chick-fil-a sauce

  • BBQ sauce
  • Yellow Mustard
  • Light Mayo
  • Honey
  • Vinegar
  • Paprika

How To Make Chick Fil A Sauce – Macros Friendly

There’s literally only one step to this extremely easy recipe.

Take all the ingredients above and mix them together. No heating, No Simmering, No waiting around for it to develop flavors overnight. Mix them together and enjoy! One of my favorite way’s to enjoy these is with homemade air fryer nuggets or as a salad dressing!

How I make grilled nuggets:

I want to preface by saying these are not a 1-1 of chick fil a’s grilled nuggets. These are close but are still missing something and I refuse to call them a chick fil a grilled nugget copy cat recipe when it’s not close enough. What I can tell you is these are a hit in my household, so easy to make and my 10 year old niece requests I make them for her at least once a week.

You’ll need:

1lb Chicken Breast – cubed (If you don’t want to cut up the chicken breast yourself walmart sells pre-cubed chicken breast!)

1/2 cup Pickle Juice

1/4 Cup 2% Milk (I haven’t tried this with almond milk yet but it should work!)

2 tsp Powdered Sugar

1 Teaspoons Salt

1 Teaspoon Black Pepper

1/2 Teaspoon Garlic Powder

Instructions for Grilled Chicken Nuggets

Mix together pickle juice, milk and add chicken breast. Cover and place in the fridge for 1 hour

Drain pickle juice mixture and pat chicken breast dry. All all seasonings and air fry at 400F for 12 minutes. Shake the basket at the halfway point.

Serve with the homemade chick fil a sauce!

Chick Fil A Sauce Macros Friendly

Recipe by Kristen FCourse: SidesCuisine: AmericanDifficulty: Easy


Prep time


Cooking timeminutes



This Chick fil a sauce is so good and so much lower calorie than the original! This can be enjoyed guilt free!


  • 1 tbsp BBQ sauce (18g)

  • 1 tsp Yellow Mustard (5g)

  • 1/4th cup Light Mayo (57g)

  • 1 tsp Honey (7g)

  • 1/4th tsp Vinegar (1g)

  • 1/4th tsp Paprika (1g)


  • In a small bowl mix all ingredients together until combined. Split into four equal servings.
  • Serve with my grilled nuggets above, dip for fries or over a salad!