So you’re on the Keto diet and wondering if you can still have your favorite Wendy’s meals. Wonder no further! In this article, we take a look at Keto at Wendy’s and the best low carb options on the menu. We show that with a bit of modification to the menu, Wendy’s low carb options are readily available.
Don’t want to go through the process of figuring out a meal? No problem; we’ve got you covered. In this article, we give easy tips to follow to maximize your diet and some recommendations of tasty menu items in every category. Read till the end of the article for a time-saving tip that will make finding Wendy’s keto-friendly options as easy as one, two, three!
Want to jump ahead? Use the table of contents below to jump to the section that interest you.
A Friendly Keto Reminder
When eating out, we simply have to remember the basic Keto formula; keep the fat content high, the protein content moderate, and carb and sugar content low. Since there is no magic carb number to stay below, and it varies from person to person, a general rule of thumb is to stay below 35g of carbs per day.
Burgers, Wraps, and more, Oh My!
When it comes to Wendy’s, the most popular menu items are probably the burgers and the hardest item to give up. I know it would be for me! By getting rid of the buns and replacing them with lettuce, you will dramatically reduce the number of carbs in your meal. Taking off the sweeter sauces like ketchup and BBQ, you will even further lower the count. And you can also add extras like bacon and cheese to add more flavor and increase the fat content if you want.
If you decide to go with a chicken burger, remember to get grilled chicken. Most of the chicken options are breaded, therefore not keto-friendly. Only the grilled chicken options have been included.
*Note: As I discuss each category on the menu, I will compare a standard menu item with its Keto counterpart. For some items, I will show how adding extras can affect the nutritional value of the meal. These are dietary values based on what I find to be the best Keto-friendly choices and may not be the same as yours.
Let’s compare the burger with the highest carb to fat ratio, the Baconator
Our Recommended Burger
|Burger||Net Carbs||Total Fat||Protein|
|Burgers||Net Carbs||Total Fat||Protein|
|Barbecue Cheeseburger Double||6g||53g||54g|
|Barbecue Cheese Burger||6g||53g||54g|
|S’Awesome Bacon Cheeseburger||7g||37g||29g|
|S’Awesome Bacon Cheeseburger Double||7g||48g||49g|
|S’Awesome Bacon Cheeseburger Triple||9g||69g||70g|
|Peppercorn Mushroom Melt||5g||33g||25g|
|Peppercorn Mushroom Melt Double||8g||47g||48g|
|Peppercorn Mushroom Melt Triple||10g||69g||72g|
|Son of Baconator||4g||37g||29g|
|Jr. Bacon Cheeseburger||3g||21g||15g|
|Jr. Cheeseburger Deluxe||3g||17g||12g|
Keto-Friendly Chicken Sandwiches
|Chicken Sandwiches||Net Carbs||Total Fat||Protein|
|Grilled S’Awesome Bacon Chicken Sandwich||6g||21g||40g|
|Grilled Avocado BLT Chicken Sandwich||7g||28g||40g|
|Grilled Chicken Sandwich||6g||7g||54g|
|Grilled Asiago Ranch Chicken Club||4g||20g||39g|
*Note: some ingredients such as the “onion tanglers” are cooked with flour and/starch and add carbs. These can be removed to reduce the carb count. But they are delicious!
Chicken wraps are already a healthy option, to begin with. If eaten without the tortilla they become almost carb-free! Remember to get grilled chicken. Spicy chicken and Homestyle chicken are breaded and carb-heavy. To boost the fat content, get some tasty extras.
Keto-Friendly Chicken Wraps
|Chicken Wrap||Net Carbs||Total Fat||Protein|
|Regular Grilled Chicken Wrap||31g||20g||18g|
|Keto Grilled Chicken Wrap||2g||4g||17g|
|Keto Grilled Chicken Wrap with extras (Cheese and bacon)||2g||12g||24g|
Salads and Green Goodness!
For those who prefer to indulge in a fresh salad, Wendy’s low carb options give us a variety of choices without being boring. Just remember to remove croutons, sugar-rich fruit, and sugary salad dressings. Instead, choose oil and vinegar or one of Wendy’s low carb dressing options or stick with a classic like Ranch, which is high in fat and relatively low in sugar. Add extras to boost fat content and taste!
*Note: Salad options are available in full and half portion sizes. The options included here are full size. Any salads that do not fit the keto diet have been excluded from the list.
Our Recommended Salad
|Chicken Salad||Net Carbs||Total Fat||Protein|
|Regular Southwest Avocado Chicken Salad (w/ one packet of dressing)||20g||49g||44g|
|Keto Southwest Avocado Chicken Salad (no dressing)||13g||26g||42g|
|Salads||Net Carbs||Total Fat||Protein|
|Parmesan Caesar Chicken Salad||14g||34g||51g|
|Caesar Side Salad||9g||14g||9g|
Beverages: There are Options!
Every meal needs a beverage to wash it down with, and Wendy’s has got you covered. And I’m not just talking about water!
|Beverage||Net Carbs||Total Fat||Protein|
|Coffee (with creamer)||0g||2g||1g|
|Iced Tea (unsweetened)||1g||0g||0g|
|Coca-Cola Zero Sugar||0g||0g||0g|
Remember anything made with artificial sweeteners should be carb-free. Be sure to check the nutritional information to make sure.
Waking up with Wendy’s
On the way to work and want to get something fast but still stick to your diet? No problem! Wendy’s has the best low carb options to satisfy your breakfast needs. Since these menu items are mostly breakfast sandwiches, they will not come with bread and are more like “naked sandwiches” instead.
Don’t forget to get a knife and fork. A friendly reminder that not all Wendy’s serve breakfast, so it’s best to check in advance before you make a trip.
Our Recommended Breakfast Sandwich
|Breakfast Baconator||Net Carbs||Total Fat||Protein|
Keto-Friendly Breakfast Sandwich
|Breakfast Sandwich||Net Carbs||Total Fat||Protein|
|Maple Bacon Chicken Croissant||12g||15g||18g|
|Sausage, Egg and Swiss Croissant||3g||32g||17g|
|Bacon, Egg and Swiss Croissant||2g||15g||13g|
|Sausage, Egg and Cheese Biscuit||3g||33g||18g|
|Classic, Bacon, Egg, and Cheese Sandwich||3g||33g||18g|
Pro tip: if you get the Sausage and Egg Burrito without the tortilla, you have a sausage and egg scramble that contains 1g of carbs, 3.5g of fat and 2g of protein!
The Fat Bomb! An Explosive Way to Jump-Start Ketosis
The phrase ‘fat bomb’ might bring up images of greasy pizza and carb-rich fettuccine alfredo. But in keto terms, a fat bomb is an excellent way of jump-starting ketosis. In essence, it is a dish that is low in sugar and protein, but very high in fat.
These can be eaten as a snack, a meal replacement, or as a side dish. Out of all of Wendy’s menu options, the salads most easily meet this requirement. So consider having a salad for your meal or as a side to give it that explosive kick.
Breakfast options are also a viable option as they are low carb and have almost twice as much fat as protein. For your convenience, I’ve listed the fat bombs that I find are best as side-dishes and as meals and suggested a few keto-friendly meals. With these options, it’s easy to have breakfast lunch and dinner at Wendy’s and easily keep it under 35g of Carbs per day.
Keto Fat Bombs
|Keto Fat Bombs||Net Carbs||Total Fat||Protein|
|Parmesan Caesar Chicken Salad (no chicken, with Ranch dressing)||20g||77g||24g|
|Caesar Side Salad (no croutons, with Ranch dressing)||11g||24g||10g|
|Garden Side Salad (no croutons, with Ranch dressing)||9g||24g||6g|
My Breakfast Meal Picks
|Breakfast Meal Picks||Net Carbs||Total Fat||Protein|
|Sausage, Egg and Swiss Croissant (w/ black coffee)||3g||32g||17g|
|Classic, Bacon, Egg, and Cheese Sandwich (w/ black coffee)||3g||33g||18g|
My Lunch and Dinner Picks
|Lunch and Dinner Picks||Net Carbs||Total Fat||Protein|
|S’Awesome Bacon Cheeseburger with Garden Side Salad||16g||61g||34g|
|Peppercorn Mushroom Melt with Garden Side Salad||14g||57g||31g|
|Dave’s Single with Garden Side Salad||14g||55g||30g|
|Son of Baconator with Garden Side Salad||13g||61g||35g|
|Jr. Bacon Cheeseburger with Garden Side Salad||11g||44g||21g|
A Few Menu Items You Should Avoid
As you can see, Wendy’s menu is varied, and there are options delicious options for everyone. There are a few items that should be avoided to stay within the Keto dietary parameters effectively. Even healthy-sounding items can be surprisingly bad for your Keto diet.
|Items You Should Avoid||Things to Know|
|Chicken Nuggets, Breaded Chicken||These items are high in Carbs compared to fat and not worth it|
|Frosty’s- Full of sugar||58g of Carbs for the chocolate!|
|Fries and Baked Potatoes|| Full of starch (Small fries has 43 g of Carbs, and a Plain Baked Potato has 61g of Carbs!)
|Bakery Items||All high in Carbs (The Fresh Baked Oatmeal Bar contains 43g of Carbs for only 10g of Total Fat!)
|Plain Oatmeal||High in Carbs (29g of Carbs for only 3g of Total Fat)
|Fruit Bowls||High in Carbs
Wendy's Chili. Fatty or Fat-Free?
The chili at Wendy’s, always a popular choice is unfortunately not Keto friendly. With 19g of Carbs for only 4g of total fat, it’s better to avoid it.
The Wendy’s App
Finally, the tip promised at the beginning of the article! For finding Wendy’s best low carb options, this app is your best friend. Download it from the Wendy’s website and fill in some basic information.
Then choose your item and customize it to make it keto-friendly. Super simple and you can even order in advance to pick up your order when you arrive. If you create an account, you can save your customized options and have them ready to go for whenever you get a craving.
Step 1: Choose your category. I chose a burger.
Step 2: Select the burger. Here I chose S’Awesome Bacon Cheeseburger
Step 3: Customize the burger by pressing “custom.
Step 4: Next press change the basics
Step 5: Unselect the sauce and the bun.
Step 6: Here, you can see the changes I made to the order.
After finishing the order, you can check the nutritional information to make sure it meets the requirements for your keto diet.
So Can You Stay Keto at Wendy’s?
Yes! By choosing items from the options provided above, staying faithful to your diet doesn’t have to be painful. And with the handy app, you can make ordering Wendy’s meals a snap.
Wendy’s Nutrition Facts – Fast Food Nutrition
Find Your Net Carb Limit On A Ketogenic Diet [Daily Carbs and Sugar] – Ruled.me
A Comprehensive Guide To Fat Bombs – Ruled.me
Wendy’s App – Wendy’s
Wendy’s Menu: Order Fresh Food To Go – Wendy’s