Low FODMAP at Chick-fil-A - Complete Ordering Guide

Quick Summary

Chick-fil-A is challenging for low FODMAP dining because even their grilled chicken contains garlic and onion in the marinade. Your safest bets are sides like waffle fries, hash browns, and modified salads without chicken or dressing.

Best bets: Waffle fries, fruit cup (no apples), hash browns, side salad with your own dressing

Always avoid: All chicken items (even grilled), regular buns, salad dressings, and dairy-based items

The Chicken Problem

Here’s the tough news: All Chick-fil-A chicken is problematic for strict low FODMAP followers.

Why you can’t have the chicken:

• Grilled chicken: Marinated with dehydrated garlic, dehydrated onion, and cane molasses
• Fried chicken: Battered with wheat flour (plus the marinade issue)
• Nuggets: Same wheat batter and marinade concerns

Possible workaround (proceed with caution): Some customers have reported success asking for grilled chicken prepared without the marinade. You can certainly ask, but:

• This is not a standard offering
• Results may vary by location
• Staff may not be able to accommodate this request
• Cross-contamination is still possible

How to Order

When ordering at Chick-fil-A on a low FODMAP diet, focus on sides and customization:

1. Build a meal from sides - Waffle fries, fruit cup, and side salad can make a satisfying meal
2. Modify the Market Salad - Get the base without chicken, apples, granola, nuts, or dressing
3. Bring your own additions - Pack low FODMAP salad dressing, protein sources, or condiments
4. For breakfast - Hash browns and fruit cup are your safest options
5. Skip all dressings - They contain garlic, onion, cream, or honey

Breakfast Strategies

Breakfast at Chick-fil-A requires creativity:

Safe breakfast sides:

• Hash browns (low FODMAP friendly)
• Fruit cup (remove apples)

Risky but possible:

• Scrambled eggs served in a bowl (ask for no cheese)
• Request eggs on the side without any wheat-battered items

Avoid:

• Hash Brown Scramble Bowl (contains cheese and wheat-battered chicken)
• Breakfast sandwiches (wheat buns and problematic chicken/sausage)
• Chicken minis (wheat rolls and marinated chicken)

The Gluten-Free Bun Situation

Chick-fil-A is one of the few fast-food chains offering gluten-free buns (Udi’s brand). However:

Considerations:

• Contains raisins and molasses
• Half a serving of raisins is low FODMAP
• Quarter serving of molasses is low FODMAP
• The amounts in the bun aren’t published
• Test carefully if you decide to try it

What to put on it: Since you can’t have the chicken, you could:

• Bring your own protein
• Use it for eggs (if you can tolerate them)
• Skip it entirely and focus on other options

Salad Customization Guide

Market Salad - Build Your Own Low FODMAP Version:

Keep these ingredients:

• Romaine lettuce base
• Baby greens
• Shredded red cabbage
• Shredded carrots
• Strawberries
• Blueberries
• Blue cheese crumbles

Remove these ingredients:

• Grilled chicken (contains garlic and onion)
• Apples (high fructose)
• Granola (contains honey)
• Roasted nuts (contain wheat)
• Dressing (bring your own)

Side Salad option:

• Simple greens
• No croutons
• Bring oil and vinegar or low FODMAP dressing from home

Dressing Dilemma

Unfortunately, all Chick-fil-A dressings are high FODMAP:

• Contain cream (dairy)
• Contain honey (high fructose)
• Contain garlic and/or onion

Your options:

1. Bring your own - Pack a low FODMAP dressing from home
2. Use simple seasonings - Salt, pepper, and lemon juice
3. Try Sriracha - Grab packets if available (check ingredients)
4. Oil and vinegar - Bring small containers from home

Beverage Choices

Safe beverages:

• Water (always safe)
• Lemonade (regular or diet)
• Iced coffee (black only - no milk, cream, or syrups)

Avoid:

• Milkshakes (dairy-based)
• Frosted beverages (dairy-based)
• Milk (if lactose intolerant)
• Coffee drinks with milk or cream
• Carbonated sodas (if sensitive to gas/bloating)

Staff Communication Tips

Chick-fil-A is known for excellent customer service. Here’s how to explain your needs:

“I have a digestive condition and need to avoid garlic, onion, wheat, and dairy. Can I please have a Market Salad with no chicken, no apples, no granola, no nuts, and no dressing? Just the greens, vegetables, berries, and blue cheese.”

Or for breakfast:

“Can I get hash browns, a fruit cup with no apples, and scrambled eggs served plain in a bowl on the side with no cheese?”

Making the Most of Limited Options

Strategy 1: The Sides Approach Order multiple sides to create a meal:

• Waffle fries
• Fruit cup (no apples)
• Side salad (no dressing)

Strategy 2: The Breakfast Build

• Hash browns (2 orders if needed)
• Fruit cup (no apples)
• Plain eggs in a bowl

Strategy 3: Bring Additions

• Pack low FODMAP protein (hard-boiled eggs, safe deli meat)
• Bring salad dressing
• Add your own safe toppings

Is Chick-fil-A Worth It on Low FODMAP?

Honestly: Chick-fil-A is one of the more challenging fast-food restaurants for strict low FODMAP followers. If you have other options, you might find better choices at:

• Chipotle (carnitas option)
• McDonald’s (plain beef patties)
• Wendy’s (bunless burgers, baked potatoes)

However: If you’re at Chick-fil-A with friends or family:

• You can still eat safely with sides
• The waffle fries are excellent
• Service is typically accommodating
• Clean facilities and quality ingredients

Allergen Menu Notes

Chick-fil-A provides allergen information that can help identify some triggers, though it won’t catch all FODMAPs.

Key allergens at Chick-fil-A:

• Wheat (buns, batter, granola, nuts)
• Dairy (cheese, milk-based items)
• Eggs (breakfast items)

Note: Allergen menus focus on the top 8 allergens, not FODMAPs specifically. Always ask about garlic and onion content.

Similar Restaurant Guides

Looking for more chicken-focused fast food? Check out these similar restaurants:

• Popeyes - Check for plain grilled options
• KFC - Limited low FODMAP options
• Raising Cane’s - Investigate plain chicken options

Last verified: January 2025. Menu items and ingredients can change. Always confirm with restaurant staff about current ingredients, especially regarding marinades and seasonings. Some locations may be more accommodating than others for special requests.