Low FODMAP Chick-Fil-A Options: Your Complete Guide

Looking for low FODMAP options at Chick-fil-A? The safest choices include waffle fries, hashbrowns, fruit cups (without apples), side salads (no croutons or dressing), and plain eggs. While Chick-fil-A's signature chicken contains garlic and onion in its marinade — both high FODMAP — there are still ways to enjoy a meal here without triggering digestive symptoms. This guide breaks down every menu section so you know exactly what to order.

When it comes to fast food, Chick-Fil-A® is one of the healthier options. However, healthy as far as how many calories are in food items is one thing, while being low FODMAP friendly is another. Chick-Fil-A® does have an allergen information sheet on their website, but as those on a low FODMAP regimen know well, staying clear of symptoms is more than just avoiding wheat and certain soy or dairy products. Therefore, follow the tips below to help you find enjoyable and safe low FODMAP meal options at Chick-Fil-A® restaurants.

Quick Reference: Low FODMAP Safe vs. Avoid at Chick-fil-A

✅ Generally Safe (Low FODMAP)	⚠️ Modify to Be Safe	❌ Avoid (High FODMAP)
Waffle Fries	Fruit Cup (no apples)	Biscuits (wheat flour)
Hashbrowns	Salads (no croutons/dressing/chicken)	All breaded chicken (wheat batter)
Plain scrambled eggs	Grilled chicken (request no marinade)	Chicken noodle soup
Lemonade / water	Superfood side (no dressing/cherries)	All dressings (garlic/onion/honey)
Iced coffee (no milk)	GF bun (contains raisins — try carefully)	Milkshakes and ice cream
Salt, pepper, Sriracha		Yogurt parfait

Breakfast Options

Skip the biscuits for breakfast

As hard as this may be to do, those mouth-watering, fluffy and buttery biscuits at Chick-Fil-A® are made from wheat flour, which is a no-no on the low FODMAP diet.  This doesn’t mean that you can can’t enjoy a morning meal at Chick-Fil-A® though.  They have a la carte hashbrowns that are low FODMAP friendly as well as a fruit cup that you can enjoy on the side (just ask for no apples in your cup, or pick them out and give them to a friend or loved one who isn’t on a low FODMAP diet).

And if you are craving protein, ask to have your egg served on the side in a bowl.  They have a hashbrown scramble menu choice, but it is covered with cow’s milk and cream-based American cheese as well as chicken battered with wheat flour and containing some high fructose ingredients that could cause your tummy to tumble. Therefore, ask if you can have grilled chicken, without the marinade, in your bowl instead and ask for no cheese.

The Chicken Situation

No chicken

Unfortunately, even Chick-Fil-A®’s grilled chicken is prepared in a marinade that contains dehydrated garlic, dehydrated onion, and cane molasses. Therefore, even though Chick-Fil-A® is know for their chicken dishes, those following the low FODMAP regimen will have to do without. Some people have reported that it is possible to get the grilled chicken sandwich without the marinade on a gluten free bun and it will be accommodated. You can certainly ask. Please note: the GF bun contains raisins & molasses. We do not know the amounts, but 1/2 a serve of raisins & 1/4 serve of molasses are low FODMAP, so try carefully.

Pro Tip: How to Order Chicken at Chick-fil-A on a Low FODMAP Diet

While it's tricky, some locations will accommodate special requests. Here's your best strategy:

1. Ask for grilled chicken with no marinade — explain you have food sensitivities
2. Request it served plain on a plate or in a bowl (skip the bun entirely to be safest)
3. If you want a sandwich, the gluten-free bun is an option but contains small amounts of raisins and molasses — Monash University guidelines indicate ½ serve of raisins is low FODMAP, so proceed with caution
4. Season with salt, pepper, or a Sriracha packet for flavor without FODMAPs

Salad Options

Stay fresh with salads

Most salads are safe at Chick-Fil-A® as long as you ask for no croutons and no dressing, since the dressings currently available all contain either cream, honey, garlic, and/or onion. Stick to simple dressings such as oil and vinegar from home, grab some Sriracha sauce packets at the restaurant, or simply top your salad with salt and pepper.

Here are safe salad choices at Chick-Fil-A® with recommendations on what ingredients to avoid so you can keep it low FODMAP friendly.

• Grilled Market Salad: This Romaine lettuce-based salad contains safe veggies such as baby greens, shredded red cabbage, and shredded carrots as well as low FODMAP friendly crumbled blue cheese. Other toppings include fruits such as strawberries and blueberries and a packet of granola and roasted nuts.

Ingredients to avoid: ask for no chicken, apples or granola as well as no roasted nuts. The apples are a naturally high fructose fruit, the nuts contain wheat, and the granola contains high fructose honey. Also, ask for no dressing or croutons.

• Cobb Salad: This salad also contains Romaine lettuce and baby greens as well as shredded cabbage, shredded carrots, roasted corn kernels, and topped with a blend of low FODMAP friendly Monterey Jack and cheddar cheeses. Grape tomatoes, hard-boiled egg, grape tomatoes, and crispy charred red bell peppers finish off the delicious flavor of this salad choice.

Ingredients to avoid: ask for no chicken nuggets as well as no dressing or croutons. Also, ask for no crispy charred bell peppers since they contain wheat-based ingredients.

• Spicy Southwest Salad: A bed of Romaine lettuce and baby greens creates the foundation for this spicy and delicious salad. Toppings such as  shredded red cabbage and carrots, grape tomatoes, a blend of low FODMAP friendly Monterey Jack and cheddar cheeses, as well as poblano chiles, red bell peppers, roasted corn, and black beans provide flavor. Seasoned tortilla chips and chili lime pepitas (spicy pumpkin seeds) are provided on the side for extra zesty spiciness.

Ingredients to avoid: ask for no chicken or black beans and choose to have no dressing on the side.

• Asian salad: This salad contains a bed of Romaine lettuce and baby greens topped with shredded red and green cabbage, carrots, mandarin orange segments, and served with Honey Thai almonds, Chinese Garlic and Ginger Wontons, and Honey Sesame dressing on the side.

Ingredients to avoid: ask for no chicken, no almonds (contains honey), no wontons (wheat-based and contains garlic), and no dressing (contains honey).

Sides and Beverages

Stay safe with sides

Delicious waffle fries, a fruit cup (ask for no apples), and side salad are all low FODMAP friendly choices.  The Superfood side, consisting of kale and broccolini tossed in a maple vinaigrette dressing and topped with dried sour cherries and roasted walnuts, almonds, and pecans, is fairly safe with the exception of a few ingredients. Ask for no dressing or cherries, and you should be good to go with this healthy side dish. Stay clear of yogurt parfaits and the chicken noodle soup side to be low FODMAP safe.

Stay simple with drink choices

Lemonade, diet lemonade, and water are all low FODMAP friendly beverage choices at Chick-Fil-A®. Skip carbonated colas, milk-based ice cream cups, cones, and milk shakes. You can also grab a cool iced coffee, as long as you let them know to keep milk out of your drink.

Dining Out on Low FODMAP: Tips Beyond Chick-fil-A

Navigating fast food with a sensitive gut isn't easy, but these general strategies can help wherever you eat:

• Carry a low FODMAP cheat card: Keep a list of common high-FODMAP ingredients (garlic, onion, wheat, high-fructose corn syrup, honey) on your phone for quick reference
• Bring your own dressing: A small container of olive oil and balsamic vinegar, or a low FODMAP dressing from home, ensures you have a safe option
• Take a digestive enzyme before eating out: A broad-spectrum enzyme supplement can help break down traces of FODMAPs that may be unavoidable in restaurant food
• Don't be afraid to ask: Most restaurants, including Chick-fil-A, are willing to accommodate modifications — explain you have food sensitivities and most staff will be helpful
• Check the allergen menu online first: Most chains publish detailed ingredient lists that you can cross-reference with FODMAP lists before arriving

Even though you may have to be careful about reading labels and menus, you can still enjoy a delicious meal at Chick-Fil-A® on a low FODMAP diet.

Frequently Asked Questions

Is Chick-fil-A sauce low FODMAP?

No. Chick-fil-A sauce contains honey and mustard, and several dressings contain garlic and onion — all high FODMAP ingredients. The safest condiment options are salt, pepper, and Sriracha sauce packets, which are available at most locations. You can also bring your own low FODMAP dressing or simply use olive oil and vinegar.

Can I eat Chick-fil-A grilled nuggets on a low FODMAP diet?

The standard grilled nuggets are prepared with a marinade containing dehydrated garlic and onion, which are high FODMAP. Some locations may be willing to prepare plain grilled chicken without the marinade if you ask, but this isn't guaranteed. If you can get plain, unmarinated grilled chicken, it would be low FODMAP safe.

Are Chick-fil-A waffle fries low FODMAP?

Yes! Chick-fil-A waffle fries are one of the safest menu items for low FODMAP diners. They're made from potatoes and canola oil without garlic, onion, or wheat-based coatings. A standard serving is considered low FODMAP friendly. They're a reliable safe option when you're not sure what else to order.

What fast food restaurants are best for low FODMAP?

Besides Chick-fil-A, other relatively FODMAP-friendly fast food options include: In-N-Out Burger (plain burger, protein-style with lettuce wrap), Chipotle (plain rice, plain meat, lettuce, tomato salsa — skip beans, cheese, and sour cream), and Five Guys (plain burger, lettuce, tomato, pickles). The key at any fast food restaurant is avoiding garlic, onion, wheat buns, and cream-based sauces. Bringing a digestive enzyme can provide extra protection against hidden FODMAPs.

Can I eat at Chick-fil-A during the elimination phase of the low FODMAP diet?

During the strict elimination phase, eating out is more challenging. If you must eat at Chick-fil-A during elimination, stick to the safest options: plain waffle fries, a fruit cup without apples, plain scrambled eggs (breakfast), or a side salad with only salt and pepper. Avoid anything with marinades, dressings, or breading. Once you've moved into the reintroduction phase and know your specific triggers, you may be able to be slightly more flexible.

Disclaimer: Menu ingredients could change. Visit your local restaurant to find out what is offered in your Chick-Fil-A® restaurant. This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider or registered dietitian before making significant changes to your diet. Chick-fil-A® is a registered trademark of CFA Properties, Inc.

Reviewed by Dr. Onikepe Adegbola, MD PhD, founder of Casa de Sante.