Unlock Your Nutrition Diet: What is a Chick Fil A dupe from Costco?

October 4, 2025 •

4 min read

According to research, millions of Americans consume fast-food chicken sandwiches weekly, but a healthier, homemade alternative is gaining traction. Smart shoppers are asking: What is a Chick Fil A dupe from Costco? The answer lies in the frozen food aisle, where a popular name-brand and a Kirkland product offer a surprising—and often more nutritious—alternative to the drive-thru classic.

Quick Summary

This article compares the nutritional value of popular Costco frozen chicken products with a Chick-fil-A chicken sandwich, detailing how to create a balanced, home-cooked dupe using healthier cooking methods and ingredients. It covers the specific products, preparation, and benefits for your diet.

Key Points

Top Dupes: The Just Bare and Kirkland Signature lightly breaded chicken fillets found at Costco are widely regarded as the best frozen dupes for Chick-fil-A's chicken.
Healthier Cooking: Unlike the deep-fried fast-food version, these frozen fillets can be air-fried or baked at home, drastically reducing the total fat and calorie count.
Nutritional Control: Making your own sandwich at home allows you to control the type of bun, portion sizes, and sodium levels in your sauce, leading to a more balanced meal.
Cost-Effective and Convenient: Purchasing chicken fillets in bulk from Costco is a more affordable alternative to frequenting the drive-thru and facilitates easy meal prep.
Meal Prep Versatility: The frozen fillets are perfect for creating not only sandwiches but also salads, wraps, and other protein-packed dishes, helping maintain a varied nutrition diet.
Taste and Texture: While not identical, the Costco dupes offer a very similar, and for some, higher-quality, taste and satisfyingly crunchy texture to the fast-food original.

The Costco Chicken Dupe Revealed

When searching for a frozen chicken option that rivals the taste and texture of Chick-fil-A, two main contenders from Costco consistently emerge. The first is Just Bare Lightly Breaded Chicken Breast Fillets (and their nugget counterparts), a product that has been praised by food critics and home cooks alike for its flavor and crunch. TikTok users and food bloggers have widely shared that the Just Bare product is a near-perfect copycat for the fast-food chain's offerings.

The second highly-regarded dupe is Costco's own Kirkland Signature Lightly Breaded Chicken Breast Fillets. Like the Just Bare variety, these frozen fillets are made from boneless, skinless chicken breast and offer a satisfying crunch and savory flavor. Many Costco shoppers prefer the Kirkland version, with some even claiming it's a superior product. Both options provide a convenient and cost-effective way to get your chicken sandwich fix at home.

Navigating the Nutritional Landscape

Opting for a homemade version of a fast-food favorite gives you more control over your nutrition. The primary advantage of the Costco dupes is the ability to choose a healthier cooking method. While the fast-food version is deep-fried, the frozen fillets from Costco can be prepared in an air fryer or oven, significantly reducing the amount of added fat and calories. This small change can have a big impact on the overall nutritional profile of your meal.

Healthier Cooking: An air fryer achieves the same crispy texture as frying with a fraction of the oil. Baking in the oven is another excellent, low-fat alternative.
Controlling Ingredients: When you build your own sandwich, you dictate every component. You can choose a whole-grain bun instead of a refined white bun, manage the portion size of your chicken, and make a healthier sauce with less sodium and sugar.
Ingredient Quality: Both the Just Bare and Kirkland chicken products are noted for using quality ingredients. For instance, the Kirkland brand is often noted for being made from chickens raised without antibiotics or hormones.

A Tale of Two Chicken Sandwiches: Costco vs. Chick-fil-A

To understand the nutritional benefits of making your own dupe, here is a comparison of a standard Chick-fil-A sandwich and a homemade version using a Costco frozen fillet and a standard bun.


Feature	Chick-fil-A Classic Sandwich	Homemade Costco Dupe Sandwich (estimated)
Calories	420 calories	~390 calories (210 for fillet + 180 for bun)
Fat	18g	~14g (9g for fillet + ~5g for bun)
Protein	29g	~27g (22g for fillet + ~5g for bun)
Carbohydrates	41g	~41g (20g for fillet + 21g for bun)
Sodium	1500mg (estimate)	<1000mg (fillet + bun)

Note: Nutritional data for the homemade sandwich is an estimate based on average fillet and bun values and assumes no sauce. Your nutrition will vary based on your choices.

Crafting Your Healthier Homemade Dupe

Creating a delicious and nutritious dupe is simple and allows for customization. Here's a basic recipe to get you started:

Prep the Chicken: Place your frozen Just Bare or Kirkland fillets in an air fryer basket. Cook at 380°F for 15-20 minutes, flipping halfway through until golden brown and cooked to an internal temperature of 165°F.
Toast the Bun: Lightly toast a whole-grain or brioche bun. This adds texture and flavor.
Assemble the Sandwich: Place the hot chicken fillet on the toasted bun. Top with a few slices of dill pickles, just like the classic.
Add Your Sauce: Ditch the high-sugar, high-fat sauces. Mix non-fat Greek yogurt with a little sriracha for a spicy kick, or use a light mayo-based copycat sauce.

Maximizing Your Meal Prep and Health

Using the Costco frozen chicken products for meal prep can be a game-changer for maintaining a balanced diet. Buying in bulk is cost-effective and ensures you have a quick, high-protein option ready to go.

Portion Control: The large bags of chicken allow you to control your portion sizes for each meal, preventing the over-consumption common with fast food.
Balanced Side Dishes: Instead of a side of fries, pair your homemade chicken sandwich with a fresh side salad, roasted vegetables, or a cup of fruit.
Nutrient-Dense Additions: Consider adding fresh lettuce, tomato, or a slice of avocado to your sandwich for additional nutrients and healthy fats.

The Verdict: Dupe or Not?

While the Kirkland and Just Bare chicken fillets may not be a 100% perfect match to the unique flavor profile of Chick-fil-A, they are an undeniable dupe in terms of convenience and deliciousness. For those looking to enjoy the taste of a classic chicken sandwich while making a healthier and more budget-friendly choice, the Costco options are a fantastic solution. The ability to control cooking methods and ingredients means you can easily fit this satisfying meal into a healthy nutrition diet, making it a home-cooked win-win.

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Frequently Asked Questions

The most commonly cited dupes are Just Bare Lightly Breaded Chicken Breast Fillets and Kirkland Signature Lightly Breaded Chicken Breast Fillets, both available in the frozen section at Costco.

The Costco dupes offer a similar flavor and satisfying crunch, and while not identical, they are praised as a very close and delicious alternative to the original fast-food chicken.

Yes, they can be. By cooking them at home using an air fryer or oven instead of deep-frying, you can significantly reduce the amount of fat. You also control other ingredients, like the bun and sauce, to create a more nutritious sandwich.

For optimal results, use an air fryer to achieve a crispy exterior. Alternatively, you can bake them in the oven. Both methods provide a healthier result than deep-frying.

To assemble your sandwich, cook the chicken fillet, toast a bun, add dill pickles, and finish with a homemade sauce. Many online recipes exist for copycat sauces.

Yes, buying the frozen chicken fillets in bulk from Costco is generally much more cost-effective per serving than buying individual sandwiches from the fast-food restaurant.

Yes, both Just Bare and Kirkland also offer lightly breaded chicken breast chunks, which are considered excellent dupes for the popular Chick-fil-A nuggets.