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Chick-fil-A Salads — Cobb, Market, Spicy Southwest & Kale
All salad varieties with calorie counts, dressings and sizes — plus the lowest-calorie way to order one.
- 4 varieties
- Fresh daily
- 28–40 g protein
Last updated
Chick-fil-A salads are tossed in-store every morning — fresh chopped greens, real shredded cheese blends, and your choice of warm grilled, spicy fried, or nuggets on top of a cold base. With 28–40 g of protein per bowl, they’re among the highest-protein meals on the menu and the most-ordered low-carb option.
This guide covers all four signature salads (Cobb, Market, Spicy Southwest, Kale Crunch), how the calories change with each dressing, the lowest-calorie order combo, and a copycat dressing recipe so you can build a Chick-fil-A salad at home.
Salad menu
Chicken Salad Sandwich
$3.99500 cal
Chick-fil-A's own chicken salad with shredded chicken breast, celery and egg, seasoned with a special blend of seasonings and served on a toasted wheat bun with green leaf lettuce.
Cobb Salad
$7.19510 cal
Chick-fil-A nuggets or grilled chicken served on a fresh bed of mixed greens, topped with roasted corn, crumbled bacon, a blend of shredded Monterey Jack and Cheddar cheeses, grape tomatoes and a hard-boiled egg. Served with Avocado Lime Ranch dressing.
Grilled Market Salad
$7.19330 cal
Sliced grilled chicken breast served on a fresh bed of mixed greens, including baby greens, romaine and red leaf lettuces, topped with roasted corn, a blend of shredded Monterey Jack and Cheddar cheeses, crumbled bacon, grape tomatoes and a harvest nut granola. Served with Zesty Apple Cider Vinaigrette dressing.
Spicy Southwest Salad
$7.19450 cal
Sliced spicy grilled chicken served on a fresh bed of mixed greens, including baby greens, romaine and red leaf lettuces, topped with grape tomatoes, a blend of shredded Monterey Jack and Cheddar cheeses, roasted corn, black beans and poblano chiles, and tortilla strips. Served with Creamy Salsa dressing.
Chicken Salad Cup
$3.19280 cal
Chick-fil-A's own chicken salad with shredded chicken breast, celery and egg, seasoned with a special blend of seasonings.
Side Salad
$2.89160 cal
A fresh bed of mixed greens including baby greens, romaine and Bibb lettuces, topped with a blend of shredded Monterey Jack and Cheddar cheeses, grape tomatoes and croutons.
Avocado Lime Ranch Dressing
$0.00310 cal
A creamy avocado lime ranch dressing, perfect for salads. Also available in grocery stores.
All four salads compared
Calories shown are for the most popular protein (grilled chicken) plus the recommended dressing.
| Salad | Calories | Protein | Best dressing |
|---|---|---|---|
| Cobb (Grilled) | 490 cal | 35 g | Avocado Lime Ranch |
| Market Salad (Grilled) | 540 cal | 30 g | Zesty Apple Cider Vinaigrette |
| Spicy Southwest (Grilled) | 520 cal | 32 g | Creamy Salsa |
| Kale Crunch Side | 120 cal | 3 g | Comes with vinaigrette |
Lowest-calorie way to order
- Choose grilled chicken (saves ≈150 cal vs. spicy fried).
- Ask for dressing on the side and use only half (saves ≈100 cal).
- Skip cheese for an extra 70–100 cal saved.
- Sub Avocado Lime Ranch for Garden Herb Ranch — same flavor, lower fat.
💡 Pro tips & customizations
- Cobb + Avocado Lime Ranch is the highest-rated combo by Chick-fil-A One members.
- Sub spicy filet sliced for grilled chicken — same price.
- Ask for an extra packet of nuts and seeds — free upgrade in crunch.
- Pair with a Side Salad to bring lunch above 35 g protein.
- Order ahead in the app — salads come out boxed and travel well.
Copycat recipe at home
Copycat Cobb Salad with Avocado Lime Ranch
You can recreate the Chick-fil-A Cobb Salad at home in 15 minutes. The key is the warm grilled chicken on top of a cold base and the smoky, lime-forward ranch dressing.
Ingredients· Serves 2 large or 4 side salads
- 6 cups chopped romaine + iceberg + spring mix
- 2 grilled chicken breasts, sliced warm
- 2 hard-boiled eggs, quartered
- ½ cup shredded Monterey Jack + cheddar blend
- 4 strips bacon, crumbled
- 1 cup grape tomatoes, halved
- ¼ cup roasted corn (optional)
- For the dressing: ½ cup buttermilk, ¼ cup mayo, 1 ripe avocado, 2 tbsp lime juice, 1 tsp cumin, 1 garlic clove, salt + pepper
Steps
- 1.Blend all dressing ingredients until smooth; chill 10 minutes.
- 2.Grill the chicken (or warm leftover chicken) and slice into strips.
- 3.Toss greens in a wide bowl and arrange toppings in stripes.
- 4.Lay warm chicken on top of the cold base.
- 5.Drizzle with dressing or serve on the side. Add charred corn for extra Chick-fil-A flair.
Fan-inspired recipe — not affiliated with or endorsed by Chick-fil-A, Inc.
Frequently asked questions
What is the healthiest Chick-fil-A salad?
The Cobb Salad with grilled chicken and Light Italian dressing is the lowest-calorie full-size salad at around 380 cal. The Market Salad with grilled chicken and Zesty Apple Cider Vinaigrette is the second-lowest at 410 cal.How much does a Chick-fil-A salad cost?
Full-size salads range from $9.59 to $11.49 depending on protein and market. The Side Salad costs about $4.49. Add a drink and side to make it a combo for $3 more.Are Chick-fil-A salads gluten-free?
All four signature salads are gluten-free at the recipe level when you skip the croutons and seeded blend. The grilled chicken and most dressings are also gluten-free, but always confirm if you have celiac disease.What dressings come with Chick-fil-A salads?
Each salad has a recommended dressing (free): Cobb → Avocado Lime Ranch, Market → Zesty Apple Cider, Spicy Southwest → Creamy Salsa, Kale Crunch → Apple Cider Vinaigrette. You can swap any dressing for free.How many calories in a Chick-fil-A Cobb salad?
The Cobb Salad with grilled chicken contains 490 calories before dressing. Add 310 cal for Avocado Lime Ranch, or 80 cal for Light Italian.Can I add extra chicken to a Chick-fil-A salad?
Yes — you can sub or add grilled or spicy chicken for around $2–$3. Many regulars add 4 grilled nuggets to push protein over 45 g.Are Chick-fil-A salads keto-friendly?
Cobb and Spicy Southwest are the most keto-friendly. Skip the corn and beans on Spicy Southwest, sub Garden Herb Ranch dressing, and you’re under 15 g net carbs with 35 g protein.Do Chick-fil-A salads come with bread?
Salads do not include bread but a small packet of Harvest Nut Granola or Hyland’s Sunflower Crisps comes with the Market Salad for crunch. You can request to skip these to save 90–120 cal.How long do Chick-fil-A salads stay fresh?
Refrigerated and undressed, they keep 24 hours. Once dressed, eat within 2 hours for best texture — the lettuce wilts quickly under most ranches.Can I find a Chick-fil-A salad near me?
Yes — every standalone Chick-fil-A restaurant offers the full salad menu. Mall, university and airport locations may carry a reduced selection. Use the locator to find a Chick-fil-A near me.
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