Skinny Chick-fil-a Honey Roasted BBQ Sauce

A healthier take on Chick-fil-a’s honey roasted BBQ sauce. Zero fat and only 17 calories per 2 tbsp!

Yes, you read that right! You can now live joyously as you top your salads, dip your chicken, straight up drizzle WHATEVER you’re eating with this amazing sauce derived from the God’s.

This stuff is BOMB.

Honestly low key crying a bit because back in the day I used to be obsessed with Chick-fil-a’s honey BBQ sauce. I would literally squeeze the rest of the packet into my mouth because I refused to waste a drop of this shiz.

I haven’t had the stuff in the years since I started eating “healthier” and cut out most calorie-laden sauces. Not until just recently when I went and I was like, yeah, I’m going to get some of my OG BBQ honey mustard sauce! It was just as amazing as I remembered.

Then I saw my friend, Elizabeth, from create a healthier version of this and I got hard core googly eyes over it! I decided to adapt the recipe and make it even more macro-friendly (legit I have problem with making everything I eat as voluminous and macro-friendly as possible lol).

AND HOLY MOLY. PURE MAGIC. The sauce had the perfect combination of mustard, BBQ and sweetness. It was “squeeze the rest of the packet into your mouth” type good. And two tablespoons only had 17 calories!!!

I’m still in shock to be quite honest. This will be on repeat. And then repeat and repeat again. You guys must give this a try!

Yield: 6

Skinny Chick-fil-a honey roasted BBQ sauce

Skinny Chick-fil-a honey roasted BBQ sauce

A healthier take on Chick-fil-a's honey roasted BBQ sauce. Zero fat and only 17 calories per 2 tbsp!

Prep Time 5 minutes
Total Time 5 minutes


  • 2 Tbsp sugar-free BBQ Sauce (30g) - I used G Hugh’s
  • 6 Tbsp fat free sour cream (90g)
  • 1 Tbsp yellow mustard (15g)
  • 2 tsp dijon mustard (10g)
  • 1/4 cup sugar-free pancake syrup (60g) - pure maple syrup works too
  • 1 tsp Worcestershire sauce (5g)


  1. Combine all the ingredients and mix thoroughly! Top on your favorite chicken dish or use however your heart desires!


MFP entry: Lauren Fit Foodie Skinny Chick-fil-a Honey Roasted BBQ Sauce

    Nutrition Information:



    Serving Size:

    2 tbsp (30g)

    Amount Per Serving: Calories: 17Total Fat: 0gCarbohydrates: 2.5gProtein: 1g

    Did you make this recipe?

    Please leave a comment on the blog or share a photo on Instagram and tag me @LaurenFitFoodie! 


    1. Honestly I was taken aback at how much this tastes like the real thing. If you love chick fila but want it more macro friendly, make this asap!!

    2. I made this recipe this past Saturday and oh lord I was truly surprised! My husband was too! It taste so much like it. I used regular sour cream though as that’s all I had. So far I’ve used it in replacement of mayo and my salad dressing. I’m hooked!

    3. This is the BEST copycat chick-fil-a sauce I’ve tried and the macros are great too!! I’m a college student with a chick-fil-a on campus and I always bring a container of this sauce along with me when I go!! Literally a life saver when all my friends wanna go to chick-fil-a. Love this!!

    4. Hello to every body, it’s my first pay a visit of this web
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    5. Really great sauce <3
      What would be a recommendation of yours to add if you wanted to zing it up a bit more? Some ground pepper, or something a bit more fun?

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