Are you trying to eat healthy but still craving something from Chick-fil-A? I’ve been there! The Spicy Southwest Salad with spicy grilled chicken has become my go-to option when I’m watching my calorie intake but still want something flavorful and filling.
Today, I’m breaking down exactly what you’re getting calorie-wise when you order this popular menu item without dressing. Because let’s be honest – the dressing can really bump up those calories!
The Quick Answer: Calories Without Dressing
If you’re in a hurry, here’s what you need to know: A Chick-fil-A Spicy Southwest Salad with Spicy Grilled Chicken contains 450 calories when ordered without dressing.
That’s a pretty reasonable calorie count for a filling meal that also provides plenty of protein and fiber. But there’s more to the nutrition story than just calories, so let’s dive deeper!
Complete Nutrition Breakdown
The Spicy Southwest Salad with Spicy Grilled Chicken (no dressing) provides a good balance of macronutrients, Here’s the complete nutritional profile
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 450 | – |
| Calories from Fat | 171 | – |
| Total Fat | 19g | 29% |
| Saturated Fat | 5g | 25% |
| Trans Fat | 0g | – |
| Cholesterol | 75mg | 25% |
| Sodium | 930mg | 39% |
| Total Carbohydrates | 39g | 13% |
| Dietary Fiber | 8g | 32% |
| Sugars | 9g | – |
| Protein | 33g | 66% |
| Vitamin C | – | 80% |
| Calcium | – | 15% |
| Iron | – | 25% |
*Percent Daily Values are based on a 2000 calorie diet
Looking at these numbers, the salad provides an impressive 33g of protein, which is excellent for keeping you full and supporting muscle maintenance. The 8g of fiber (32% of your daily needs) also contributes to that fullness factor while supporting digestive health.
Where Do The Calories Come From?
Understanding the source of calories can help you make better dietary decisions In the Spicy Southwest Salad with Spicy Grilled Chicken
- 37% of calories come from fat (171 calories)
- 34% of calories come from carbohydrates (approximately 156 calories)
- 29% of calories come from protein (approximately 132 calories)
This represents a fairly balanced macronutrient distribution, though the fat content is a bit high. However, much of this comes from the cheese and pepitas (pumpkin seeds), which provide beneficial nutrients along with their calories.
What’s Actually In The Salad?
The Spicy Southwest Salad with Spicy Grilled Chicken includes:
- Romaine lettuce
- Green and red leaf lettuce
- Green cabbage
- Spicy grilled chicken breast
- Grape tomatoes
- Roasted corn
- Black beans
- Red and poblano peppers
- Monterey Jack and Cheddar cheese blend
- Chili lime pepitas (pumpkin seeds)
- Seasoned tortilla strips
Each ingredient contributes different nutrients and flavors to make this a satisfying meal. The protein comes primarily from the chicken and beans, while the veggies provide fiber, vitamins, and minerals.
How Adding Dressing Changes Everything
If you’re curious how much the dressing impacts the calorie count, here’s the difference:
- Without dressing: 450 calories
- With Creamy Salsa dressing: 680 calories
That’s an additional 230 calories just from the dressing! The dressing also adds significant fat, with the total fat content jumping from 19g to 49g when you include it.
If you still want some dressing flavor without all the calories, I recommend asking for the dressing on the side and using just a small amount, or trying a lighter option like the Light Italian dressing.
How This Compares To Other Chick-fil-A Salads
Wondering how the Spicy Southwest Salad stacks up against other Chick-fil-A salad options? Here’s a quick comparison of the calorie counts (without dressing):
- Spicy Southwest Salad with Spicy Grilled Chicken: 450 calories
- Market Salad with Grilled Chicken: 330 calories
- Cobb Salad with Grilled Chicken: 400 calories
The Market Salad is the lowest-calorie option, but the Spicy Southwest offers more protein and has a more satisfying flavor profile for many people (including me!).
Different Protein Options Change The Calorie Count
You can customize your Spicy Southwest Salad with different protein options, which will affect the calorie count:
- With no protein: 350 calories
- With spicy grilled chicken: 450 calories
- With regular grilled chicken: 450 calories
- With grilled nuggets: 470 calories
- With regular chicken filet: 600 calories
- With spicy chicken filet: 620 calories
- With Chick-n-Strips: 650 calories
The grilled options are clearly the better choice if you’re watching your calories!
Is It Actually Healthy?
Nutrition isn’t just about calories, so is this salad truly a healthy choice? Based on my research and the customer ratings, 89% of people consider the Spicy Southwest Salad with Spicy Grilled Chicken to be a healthy option.
Here’s why it’s generally considered nutritious:
- High protein content (33g) helps with satiety and muscle maintenance
- Good fiber content (8g) supports digestive health
- Contains vegetables that provide important vitamins and minerals
- Includes beans which offer plant protein and additional fiber
- Provides 80% of daily Vitamin C needs
However, there are some nutritional concerns to be aware of:
- Sodium content is high at 930mg (39% of recommended daily intake)
- Saturated fat at 5g is 25% of the recommended daily limit
Allergen Information
For those with dietary restrictions, it’s important to note that the Spicy Southwest Salad with Spicy Grilled Chicken contains:
- Milk (in the cheese)
- Soy (in the chicken seasoning)
It does NOT contain:
- Egg
- Fish
- Gluten
- Peanuts
- Shellfish
- Tree nuts
- Wheat
However, as with most fast food restaurants, cross-contamination is possible since shared equipment is used for food prep.
How Long Would It Take To Burn Off?
If you’re wondering about the exercise equivalent of this meal:
- Running: 39 minutes
- Walking: 64 minutes
- Swimming: approximately 45 minutes
This makes it a reasonable lunch option that won’t require an excessive workout to burn off.
My Personal Tips For Ordering
After ordering this salad many times, I’ve developed some strategies to make it even healthier:
-
Skip the dressing or ask for it on the side – This saves a ton of calories while still letting you control the flavor.
-
Ask for extra veggies – More veggies = more nutrients and fiber for very few extra calories.
-
Go light on the cheese – Request “light cheese” to reduce some fat and calories.
-
Keep the pepitas – Despite adding some calories, they provide healthy fats and a satisfying crunch.
-
Stay with the spicy grilled chicken – It’s the most flavorful protein option while keeping calories reasonable.
When Comparing To Other Fast Food Salads
How does this salad stack up against offerings from other chains? Here’s a quick comparison of similar southwestern-style salads:
- Chick-fil-A Spicy Southwest with Spicy Grilled Chicken (no dressing): 450 calories
- Wendy’s Southwest Avocado Salad: 560 calories
- Panera’s Southwest Chicken Ranch Salad: 680 calories
The Chick-fil-A option is the lowest in calories among these similar salads, making it a good choice when you’re dining out but trying to watch your calorie intake.
Final Thoughts
At 450 calories without dressing, the Chick-fil-A Spicy Southwest Salad with Spicy Grilled Chicken offers a satisfying meal with a good balance of protein, healthy fats, and carbohydrates. It’s one of the better fast food options available if you’re trying to eat healthier while on the go.
The key to keeping it a truly healthy option is being mindful of the dressing – either skipping it entirely, using just a small amount, or opting for a lighter dressing alternative.
I’ve found this to be my personal favorite when I need a quick meal that won’t derail my nutrition goals. The spicy flavors and variety of textures make it enjoyable enough that I don’t feel like I’m sacrificing taste for health!
FAQs About Chick-fil-A’s Spicy Southwest Salad
Q: Is the Spicy Southwest Salad gluten-free?
A: Yes, the salad with spicy grilled chicken is gluten-free according to Chick-fil-A’s allergen information.
Q: How spicy is the “spicy” grilled chicken?
A: The spicy grilled chicken has a mild-to-medium heat level. It adds flavor without being overwhelming.
Q: Can I order this salad without cheese to make it dairy-free?
A: Yes, you can request no cheese, but be aware that the tortilla strips contain lactose, so you should also ask for no tortilla strips for a truly dairy-free option.
Q: Does this salad contain MSG?
A: Yes, the spicy grilled chicken contains monosodium glutamate (MSG) as part of its seasoning.
Q: How many Weight Watchers points is this salad?
A: The Spicy Southwest Salad with Spicy Grilled Chicken has 11 Weight Watchers Freestyle Points without dressing.
Remember, while fast food salads can be a healthier option when dining out, homemade meals typically offer even better nutritional control. But when you’re on the go, this Chick-fil-A option is definitely one of the better choices available!
