If you're looking for a healthier take on your favorite fast food sauce, this Low-Calorie Chick-fil-A Sauce delivers all the flavor with way better macros. It’s creamy, tangy, slightly sweet, and perfect for dipping, spreading, or drizzling over air-fried chicken tenders, chicken sandwiches, or salads.

Healthier Chick-fil-A Sauce

I used to always grab extra packets of Chick-fil-A sauce—easily one of my favorites for dipping. But once I started paying attention to macros, I realized how calorie-dense those little packets were at 140 calories compared to this version with 42 calories. So I started testing out lighter alternatives using ingredients I already had at home. This version still gives that same sweet and tangy flavor, but with fewer calories, better macros, and a creamy texture that pairs perfectly with high-protein meals.

Ingredients

½ cup light mayo
½ cup Greek yogurt (Fage)
¼ cup reduced-fat milk
⅓ cup reduced sugar BBQ sauce
¼ cup honey
2–3 tbsp mustard
1 tbsp lemon juice
1 tsp garlic powder

Why You’ll Love It

Lighter but still creamy: Simple swaps like using Light Mayo, Greek Yogurt, and No Sugar BBQ Sauce help with creating a macro-friendly sauce.
Versatile: Use it as a dip, sandwich spread, or drizzle for bowls
Better macros: Just 42 calories per 2 tbsp serving

Step-by-Step Instructions

1. Blend Everything
Add all the ingredients into a blender or blender cup.

2. Mix Until Smooth
Blend for 20–30 seconds until completely smooth and creamy. This helps get rid of any lumps from the Greek yogurt.

3. Store & Serve
Transfer to a container and refrigerate. Use it as a dip for air-fried chicken, spread it on wraps, or drizzle it over salad bowls.

Tips & Swaps

Sweeter or tangier? Adjust honey or mustard to taste
Thicker texture? Use less milk or skip it entirely

Macro Breakdown (Per 2 Tbsp)

Calories: 42 kcal
Protein: 1g
Carbs: 6g
Fat: 2g

Yield: 15

Author: Brandon Hu