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Macro Friendly Chick-Fil-A Honey Roasted BBQ Sauce Recipe

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Recipes, Side Dish

Chick-Fil-A is a no-brainer when I'm in need of a delicious meal on the go. That crispy chicken sandwich and waffle fries never fail to bring a smile to my face and turn a bad day into a good one. The first time I dipped my nuggets in their honey-roasted BBQ sauce, it was game over and I knew I just HAD to recreate it!

Get your hands on a better-for-you version of Chick-fil-A's famous honey-roasted BBQ sauce! It delivers all the delicious flavors you love with zero fat and only 37 calories in every two tablespoons. This heavenly condiment is an ideal balance between mustardy tanginess, smoky barbeque flavor, and just enough sweetness for it to become irresistibly tasty – trust us when we say that this stuff will make you want to lick every last drop from the plate!

And, if you like this recipe, check out other Chick-Fil-A macro-friendly options.

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3 Reasons Why You Will Love This Recipe

close up of honey bbq sauce (chick fil a) and waffle fries
  1. Easy to make – Chick Fil A's Honey Roasted BBQ Sauce is the perfect way to add a smoky, sweet flavor to your meals. The best part? It's easy to make! With just five simple ingredients, this sauce is perfect for a healthy yet tasty condiment that both kids and adults can enjoy.
  2. Taste is amazing – The mouthwatering taste of Macro-Friendly Honey Roasted BBQ Sauce will have your taste buds doing a dance! With a mixture of sweet honey and smoky BBQ flavors, it's the perfect condiment for all your favorites. Not to mention, the macros for this sauce are pretty amazing, totaling out to 37 calories for 2 tablespoons! The perfectly balanced combination of savory spices will excite your palate, while the thick consistency ensures that each bite is bursting with flavor. 
  3. Versatile – The sauce is perfect for dipping, grilling, and more. Macro-Friendly Honey Roasted BBQ Sauce can be used to bring a flavorful kick to your burgers or brush it on grilled chicken for something truly special. It's also great as a dipping sauce – whether you're indulging in nuggets or fries, this delicious blend will make your meal even better.

You may also love our macro-friendly Chick-Fil-A cobb salad recipe!


  • BBQ Sauce – I used sugar-free G-Hughes, but you may also use any BBQ variation you like! 
  • Greek yogurt – I used plain nonfat greek yogurt, but sour cream can also work!
  • Mustard – You’ll need a combination of both yellow mustard and dijon. 
  • Sweetener – I used honey, but you can also use sugar-free pancake syrup or pure maple syrup. 
  • Worcestershire sauce- This adds depth to the sauce with the perfect tang flavor!

Kitchen Tools Required

  • Medium-sized bowl
  • Whisk

How to Make Macro-Friendly Chick Fil A Honey Roasted BBQ Sauce Recipe

  1. Combine all the ingredients in a bowl and mix till blended and smooth. Dip, top, or chug the sauce however you please!
mixing ingredients
mixing ingredients in bowl
waffle fries, chicken nuggets and honey bbq sauce
chick fil a honey bbq sauce and waffle fries

Swaps or Alternatives

Greek yogurt– I used plain nonfat greek yogurt, but sour cream (light or regular) works too! With sour cream, you will have a creamy, rich taste without the tanginess of the greek yogurt. 

Honey– You can use pancake syrup or maple syrup in place of honey if that is what you have in your pantry. Sugar-free variations will yield a lower-calorie sauce and slight maple taste!

BBQ sauce– This recipe uses the brand G Hughes, which helps keep the recipe low calorie. Feel free to use any brand or variation of BBQ sauce you would like. With unlimited options from hot and spicy to sweet honey or Carolina-style, you can’t go wrong!

Quick Tips

You truly can not mess up this simple sauce! If you prefer a thinner consistency, add a few drops of water to thin out the sauce. If you want to kick your condiment game up a notch, prepare this delicious sauce in advance. Store it away for those moments when you need an instant flavor boost from the fridge!


What is the nutrition difference between this recipe to the original sauce?

The original sauce is 60 calories, 5g fat, 3g carbs, and 0g protein for 1 packet which is about 1 tablespoon (12g). This recipe allows you to have 2 tablespoons of sauce for 37 calories, 0g fat, 8.2g carbs, and 1.2g protein! 

Why should I make this sauce?

Condiments are an essential part of any meal, but tend to sneak in excessive calories. A couple of tablespoons of sauce may not seem like much, but the calories add up quickly since most condiments are made with added sugars and oils. It's important to keep an eye on the amount of sauces and dressings you're consuming, because even though they make a dish more flavorful, eating too much of them can ruin your macro goals. 

What can I use this sauce for?

This macro-friendly sauce can be used for so many things- chicken kabobs, fries, onion rings, wings, soft pretzel bites, wraps, ribs, pizza, etc.! It is the perfect condiment if you are looking to dress up a meal in minutes.

Can I store this sauce?

Yes, for best quality, you can store this sauce in a sealed container in the refrigerator for up to 1 week! Make sure to stir the sauce before each use to ensure everything is mixed well. 

Macros and Nutrition Information

Serving size: 2 tbsp


Macro Friendly Chick Fil A Honey Roasted BBQ Sauce Recipe

Jessie Hulsey
Looking for an unbelievably tasty treat that won't wreak havoc on your macros? Look no further than this delicious Macro Friendly Chick Fil A Honey Roasted BBQ Sauce recipe! This low-calorie, low-carb sauce is packed with flavor while still being healthy. Plus, it's so simple to whip up in minutes!
5 from 1 vote
Prep Time 5 minutes
Total Time 5 minutes
Course Side Dish
Cuisine American
Calories 37 kcal


  • Mixing bowl
  • whisk


  • 2 tbsp G Hughes BBQ Sauce (30g)
  • 6 tbsp plain, nonfat greek yogurt (90g)
  • 1 tbsp yellow mustard (15g)
  • 2 tsp dijon mustard (10g)
  • 3 tbsp honey (40g)
  • 1 tsp Worcestershire sauce (5g)


  • Combine all the ingredients in a bowl and mix till blended and smooth. Dip, top, or chug the sauce however you please!


Taste may vary depending on what brand and variation of ingredients are used. 


Calories: 37kcalCarbohydrates: 8.2gProtein: 1.2g
Keyword BBQ, macro friendly, sauce
Tried this recipe?Let us know how it was!


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