How to Make Homemade and Healthy Chick-fil-A Sauce
Why Chick-fil-A Sauce Is Unhealthy (And Why You Should Use our Recipe Instead)
Welcome back to another email newsletter edition of Kaywood’s Kitchen, where our mission is to help you and your family live as healthily as possible — from recipe ideas to non-toxic swaps. If you’re new around these parts, be sure to subscribe so you never miss a post.
Chick-fil-A may be known for its friendly service and tasty chicken sandwiches, but one of its most beloved condiments—Chick-fil-A Sauce—comes with a nutritional cost that’s often overlooked. It’s a fan favorite, but if you’re trying to eat clean or live a healthier lifestyle, this dipping sauce could be working against your goals.
Let’s break down why Chick-fil-A Sauce is unhealthy. Then I’ll give you the recipe we use at Kaywood’s Kitchen. It’s tasty and you can make it at home.
What's In Chick-fil-A Sauce?
The original Chick-fil-A Sauce is made from a blend of honey mustard, barbecue sauce, and ranch dressing. While that combo sounds innocent enough, it hides a cocktail of ultra-processed ingredients.
Here's a closer look:
1. Soybean Oil
Soybean oil is the primary fat used in Chick-fil-A Sauce. It’s a cheap industrial oil that’s high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess.
2. Sugar and Corn Syrup
This sauce packs 6 grams of sugar per serving, most of it coming from added sugars like corn syrup. That’s nearly 1.5 teaspoons of sugar in just one small dipping container. Eating too much added sugar is associated with weight gain, insulin resistance, and increased risk of type 2 diabetes.
3. Artificial Flavorings and Preservatives
To keep it shelf-stable and addictive, Chick-fil-A Sauce contains artificial flavors and preservatives like calcium disodium EDTA. These additives don’t add any nutritional value—and for those trying to avoid synthetic ingredients, they’re a red flag.
4. High Caloric Density
Each tiny 28g serving of Chick-fil-A Sauce contains 140 calories and 13 grams of fat—most of it from processed oils. For a single dipping sauce, that’s a lot. And let’s be honest: few people stop at just one packet.
A Healthier Alternative: Homemade Chick-fil-A Style Sauce
If you love Chick-fil-A Sauce but don’t want the sugar crash and inflammatory ingredients, you can make a healthier version at home using real food ingredients. This DIY sauce is free from industrial oils, artificial sweeteners, and excessive sugar, while still nailing that tangy, sweet, and smoky flavor profile. We love eating it in our home.
Here’s how you make it:
Ingredients:
1/4 cup sugar-free BBQ sauce
3 tablespoons mayonnaise (preferably avocado oil-based, like the one from Chosen)
1/4 cup plain Greek yogurt
3 tablespoons mustard (Dijon or yellow both work)
3 tablespoons raw honey (preferably organic)
1/4 teaspoon salt
Bonus Suggestion: Check out Truemade Foods for many of the ingredients listed above. Directions:
In a bowl, whisk together all ingredients until smooth and creamy.
Taste and adjust sweetness, tanginess, or salt as needed.
Store in the refrigerator in a glass container for up to one week (we try to avoid plastic as much as possible).
Why Our Recipe is Healthier
Healthy Fats: By using an avocado oil-based mayo, you avoid inflammatory seed oils. Greek yogurt adds healthy fats plus a little protein and gut-friendly probiotics.
Lower Sugar: Even with honey, this version is much lower in total sugar and uses a natural sweetener instead of high-fructose corn syrup or refined sugar.
No Artificial Ingredients: You’re getting flavor from real food, not lab-made chemicals.
Next Time You're Craving Chick-fil-A Style Sauce
Chick-fil-A Sauce may taste great, but it’s built on a foundation of processed oils, added sugars, and preservatives—ingredients that can sabotage your health over time. Making it at home allows you to keep the flavor you love without compromising on quality. Next time you’re craving it, skip the drive-thru and use the recipe above instead.