• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

50+ Macro Friendly Chicken Recipes

Browse

Lauren Fit Foodie

Healthy and Easy, but make it Delicious!

Main Menu
  • Browse Recipes
    • All Recipes
    • By Course
      • Appetizers
      • Breakfast
      • Desserts
      • Drinks
      • Main Entrees
      • Sauces & Dressings
      • Side Dishes
      • Snacks
    • By Diet
      • Dairy-Free
      • Gluten-Free
      • High Protein
      • Macro-friendly
      • Vegan
      • Vegetarian
    • By Protein
      • Beef
      • Chicken
      • Eggs/Egg Whites
      • Ham/Pork
      • Meatless
      • Protein Powder
      • Seafood
      • Turkey
    • By Method
      • Air Fryer
      • Crock-Pot
      • Grill
      • Microwave
      • No-Bake
      • Oven-Baked
      • Stovetop
    • By Type
      • Casserole
      • One Pot/One Pan/One Dish
      • Meal Prep
      • Sheet Pan
      • 30 Minutes or Less
    • Most Popular
    • Roundups & Guides
  • New? Start Here
  • Cookbooks
  • Shop
  • Health & Nutrition
  • About
    • About Me
  • Subscribe To Email Updates
  • Download My New App!
Facebook
Instagram
Pinterest
YouTube
TikTok

Join the Fit Cookie Club!

Join
Login
Display Search Bar
All Recipes
< 30 Minutes
FitCookieClub Login
4.86 from 41 votes
Home By Course Sauces & Dressings

Skinny Chick-fil-A Honey Roasted BBQ Sauce

Tangy, sweet and absolutely delicious! Try this healthier take on Chick-fil-A's Honey Roasted BBQ sauce for only 17 calories per serving. This sauce is perfect for salads, sandwiches or dipping your favorite chicken nuggets and fries!

Jump to RecipeRatePrint Share

Share on:

  • Share
  • Tweet
  • Email
Lauren
By: Lauren published: Sep. 25, 2019 updated: Jul. 18, 2023 21 Comments

This post may contain affiliate links. Please read my disclosure policy.

Contents hide
About This Recipe
Why You’ll Love This Skinny Honey Roasted BBQ Sauce
Ingredients and Substitutions
How To Make
FAQ: Honey Roasted BBQ Sauce
More Lightened Up Sauces You’ll Love
Skinny Chick-fil-A Honey Roasted BBQ Sauce
MyFitnessPal Entry
Did You Make This?

About This Recipe

Yes, you read that right! You can now top your salads, dip your chicken, or drizzle WHATEVER you’re eating with this amazing sauce that taste just like Chick-fil-A but with a third of the calories. I’m not kidding, this stuff is BOMB!

Back in the day I used to be obsessed with Chick-fil-A’s Honey Roasted BBQ sauce. I would literally squeeze the rest of the packet into my mouth because I refused to waste a drop it but the calories would definitely add up.

I was so excited when I made this healthier version that I could no only enjoy more of but could have it whenever I wanted (no trip necessary)!

This copycat Honey Roasted BBQ Sauce is seriously good on just about anything! Use it to dip these Healthy Chicken Nuggets, Chick-fil-A Cool Wrap or Crispy Chicken Sandwich! Or use it as a dressing for your favorite salad like my Chick-fil-A Cobb Salad!

Why You’ll Love This Skinny Honey Roasted BBQ Sauce

  • The best copycat recipe of one of my favorite Chick-fil-A sauces!
  • An easy recipe made with simple ingredients you probably already have on hand.
  • Lightened up but tastes just like the real deal! Amazing flavor!
  • Only 17 calories per serving!
  • The best tasty sauce for sandwiches, chicken strips, salad and more!

Ingredients and Substitutions

Ingredients for honey roasted bbq.
  • BBQ Sauce – I used sugar-free G-Hughes hickory smoked BBQ sauce for this one.
  • Sour cream – I originally made this with fat-free sour cream (and that is what the nutrition is calculated for) but using light or regular sour cream honestly doesn’t change the nutrition that much).
  • Mustard – you’ll need yellow mustard and dijon!
  • Syrup – sugar-free pancake syrup or pure maple syrup work! You could use honey too.
  • Worcestershire sauce

How To Make

  1. Combine all the ingredients and mix thoroughly!
  2. Top on your favorite chicken dish or use however your heart desires! Store in airtight container in the fridge.

FAQ: Honey Roasted BBQ Sauce

How do I store this honey roasted BBQ sauce?

Store this honey roasted bbq sauce in an airtight container in the fridge for 1-2 weeks (or as long as the sour cream is good). If the ingredients start to separate, just give it a good stir before serving.

What should I serve this bbq sauce on?

This Chick-fil-A copycat Honey Roasted BBQ sauce is good on just about anything! Use it to dip these Healthy Chicken Nuggets, Chick-fil-A Cool Wrap or Crispy Chicken Sandwich! Seriously, it goes with just about anything!

Can I use something besides sour cream?

You can easily swap the sour cream for plain greek yogurt if you want a little more protein! Honestly, they’re both delicious so just use whatever you have on hand. Use dairy-free sour cream or yogurt if needed.

More Lightened Up Sauces You’ll Love

Avocado Lime Ranch Dressing (Chick-fil-A Copycat)

Tzatziki Sauce (protein-packed)

5-Minute Healthy Cilantro Lime Sauce (Low Calorie)

Lemon dill sauce in a small bowl with a whisk.

Healthy Lemon Dill Sauce for Salmon (and So Much More!)

Did you make this? If you snap a photo, please be sure leave a review, tag me on Instagram or TikTok at @LaurenFitFoodie or hashtag #LaurenFitFoodie so I can see your creations!

Rate Recipe Print Pin for Later Share
4.86 from 41 votes

Skinny Chick-fil-A Honey Roasted BBQ Sauce

? Gluten-Free ? Low Carb ? Vegetarian
Tangy, sweet and absolutely delicious! Try this healthier take on Chick-fil-A's Honey Roasted BBQ sauce for only 17 calories per serving. This sauce is perfect for salads, sandwiches or dipping your favorite chicken nuggets and fries!
Yield: 6
Prep: 5 minutes mins
Total: 5 minutes mins
Calories: 17kcal
Protein: 1g
Carbs: 2.5g

Ingredients

  • 2 Tbsp 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) or pure maple syrup, or honey
  • 1 tsp Worcestershire sauce (5g)

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes. Scroll for macros and MyFitnessPal code.

Instructions

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

Nutrition Information

Serving: 2tbsp (30g), Calories: 17kcal (1%), Carbohydrates: 2.5g (1%), Protein: 1g (2%)

Nutrition is hand-calculated and accurate. No autocalulations! However, note that values can vary based on the brands you use and if you substitute ingredients.

MyFitnessPal Entry

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

© Author: Lauren

Did You Make This?

We love seeing what you made! Tag us on Instagram or TikTok at @LaurenFitFoodie or hashtag #LaurenFitFoodie so we can see your creations!

Rate Recipe
Tag on Instagram
2445 shares
  • Share
  • Tweet
  • Email
Lauren

Lauren

Lauren lives with her husband, Simon and two dogs, Finley and Cookie, in the Carolina’s. She has college degrees in Nursing and Exercise Science, is a NASM certified trainer and spent many years as a macro coach before transitioning to full time blogging. She loves staying active, being creative and recreating her favorite comfort food dishes into healthier, lightened up versions. Desserts are her speciality!

Read More
Subscribe
Notify of
guest
Recipe Rating




guest
Recipe Rating




21 Comments
Oldest
Newest Most Voted
Inline Feedbacks
View all comments

sidebar

Hey There!

I’m Lauren, a food lover sharing healthy, macro-friendly recipes that taste good and you can feel good about eating. Here you’ll find everything from breakfasts to easy dinners to lightened up desserts because desserts are absolutely mandatory around here!

Read More

Subscribe to email updates!

Loading

By subscribing, you agree to our privacy policy.

new!

Weekly Meal Plans

In a meal prep rut and need some healthy meal inspiration? Get new downloadable macro-friendly meal plans & exclusive recipes sent to your inbox EVERY week for just $10/month!

join now!

Reader Favorites

Crockpot taco pasta on a plate with a fork.

Super Easy Crockpot Taco Pasta (10-Minute Prep!)

Slices of skinny chocolate chip banana bread on a plate with banana slices and chocolate chips.

Skinny Chocolate Chip Banana Bread (Low Calorie + One Banana)

Two high protein chicken enchiladas topped with cilantro on a plate with a fork.

High Protein Chicken Enchiladas (30 minutes, 7 ingredients)

Low calorie egg salad on a sandwich with greens, cut in halves and stacked vertically.

Low Calorie Egg Salad (Higher Protein, Lower Fat)

Healthy chicken curry with rice and pita bread in a bowl.

The Most Yummy Healthy Chicken Curry (Slow Cooker Recipe)

Starbucks spinach feta wraps stacked on a plate.

Copycat Starbucks Spinach Feta Wrap Recipe (Double the Protein!)

Ninja creami vanilla protein ice cream topped with chocolate chip cookie pieces and rainbow sprinkles in a glass bowl.

Ninja Creami Vanilla Protein Ice Cream Recipe (The Perfect Base!)

Healthy Crockpot White Chicken Chili topped with shredded cheese, avocado, and sour cream in a bowl with a spoon.

Healthy Crockpot White Chicken Chili (High-Protein!)

Meal Prep Recipes

Chicken Caesar Pinwheels on a tray.

Chicken Caesar Pinwheels

Hawaiian Pineapple Chicken Rice Bowls

Sheet Pan Chicken Cornflake Dinner on a baking sheet with foil.

Sheet Pan Cornflake Chicken Dinner

Spinach Feta Turkey Meatballs (30-Minute, High Protein)

Rainbow chicken salad on two pieces of toast and greens.

Rainbow Chicken Salad (Lightened-Up)

Sheet Pan Eggs-in-a-Hole in a platter.

Sheet Pan Eggs-in-a-Hole

Elote Ground Turkey Skillet topped with sour cream on a plate with a fork.

Elote Ground Turkey Enchilada Skillet (High protein!)

Sausage pancake breakfast bake with blueberries in a baking dish being served.

Blueberry Sausage Pancake Breakfast Bake (Easy Meal Prep!)

Teriyaki Chicken Rice Bowls with

Teriyaki Chicken Rice Bowls

Cottage cheese egg bake with a side of greens on a plate.

Cottage Cheese Egg Bake (High Protein)

NEW!

Join the Fit Cookie Club!

In a meal prep rut and needs some inspiration? Get new weekly healthy meal plans and exclusive recipes for just $10/month!

Subscribe now!

follow along

Facebook
Instagram
Pinterest
YouTube
TikTok

recipes

Breakfast
Lunch & Dinner
Dessert
Meal Prep

explore

New? Start Here
Cookbooks
Dessert
Fit Cookie Club

get my cookbooks!

Get ALL the recipes in both my macro-friendly cookbooks when you join Fit Cookie club!

Join now!
Back to Top
Privacy Policy
Disclosure
Accessibility
Contact
Back to Top
© 2025 Lauren Fit Foodie
Site Credits
Designed by Melissa Rose Design Developed by Once Coupled
wpDiscuz
2.4K shares