Keto at Wendy’s: Best Low Carb Options on the Menu

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! ​

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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

BurgerNet CarbsTotal FatProtein
Regular Baconator 40g60g59g
Keto Baconator6g53g54g

Keto-Friendly Burgers

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BurgersNet CarbsTotal FatProtein
Barbecue Cheeseburger40g60g59g
Barbecue Cheeseburger Double 6g53g54g
Barbecue Cheese Burger6g53g54g
S’Awesome Bacon Cheeseburger7g37g29g
S’Awesome Bacon Cheeseburger Double7g48g49g
S’Awesome Bacon Cheeseburger Triple9g69g70g
Peppercorn Mushroom Melt5g33g25g
Peppercorn Mushroom Melt Double8g47g48g
Peppercorn Mushroom Melt Triple10g69g72g
Dave’s Single5g31g24g
Dave’s Double8g49g44g
Dave’s Triple10g70g66g
Son of Baconator4g37g29g
Jr. Bacon Cheeseburger 3g21g15g
Jr. Cheeseburger Deluxe3g17g12g
Jr. Cheeseburger1g12g12g
Double Stack3g19g20g
Jr. Hamburger1g8g10g

Keto-Friendly Chicken Sandwiches

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Chicken SandwichesNet CarbsTotal FatProtein
Grilled S’Awesome Bacon Chicken Sandwich6g21g40g
Grilled Avocado BLT Chicken Sandwich7g28g40g
Grilled Chicken Sandwich6g7g54g
Grilled Asiago Ranch Chicken Club 4g20g39g

*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

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Chicken WrapNet CarbsTotal FatProtein
Regular Grilled Chicken Wrap31g20g18g
Keto Grilled Chicken Wrap2g4g17g
Keto Grilled Chicken Wrap with extras (Cheese and bacon)2g12g24g

Salads and Green Goodness!

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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 SaladNet CarbsTotal FatProtein
Regular Southwest Avocado Chicken Salad (w/ one packet of dressing) 20g49g44g
Keto Southwest Avocado Chicken Salad (no dressing)13g26g42g

Keto-Friendly Salads

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SaladsNet CarbsTotal FatProtein
Parmesan Caesar Chicken Salad14g34g51g
Taco Salad13g13g10g
Caesar Side Salad9g14g9g
Garden Salad7g14g5g

Beverages: There are Options!

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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 CarbsTotal FatProtein
Coffee (black) 0g0g0g
Coffee (with creamer) 0g2g1g
Iced Tea (unsweetened)1g0g0g
Coca-Cola Zero Sugar 0g0g0g
Diet Coke0g0g0g

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

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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 CarbsTotal FatProtein
Regular 38g53g36g
Keto 5g50g31g

Keto-Friendly Breakfast Sandwich

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Breakfast Sandwich Net CarbsTotal FatProtein
Maple Bacon Chicken Croissant12g15g18g
Sausage, Egg and Swiss Croissant3g32g17g
Bacon, Egg and Swiss Croissant2g15g13g
Sausage, Egg and Cheese Biscuit 3g33g18g
Breakfast Baconator5g50g31g
Classic, Bacon, Egg, and Cheese Sandwich 3g33g18g

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

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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

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Keto Fat BombsNet CarbsTotal FatProtein
Parmesan Caesar Chicken Salad (no chicken, with Ranch dressing)20g77g24g
Caesar Side Salad (no croutons, with Ranch dressing)11g24g10g
Garden Side Salad (no croutons, with Ranch dressing) 9g24g6g

My Breakfast Meal Picks

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Breakfast Meal PicksNet CarbsTotal FatProtein
Sausage, Egg and Swiss Croissant (w/ black coffee)3g32g17g
Classic, Bacon, Egg, and Cheese Sandwich (w/ black coffee)3g33g18g

My Lunch and Dinner Picks

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Lunch and Dinner PicksNet CarbsTotal FatProtein
S’Awesome Bacon Cheeseburger with Garden Side Salad 16g61g34g
Peppercorn Mushroom Melt with Garden Side Salad14g57g31g
Dave’s Single with Garden Side Salad 14g55g30g
Son of Baconator with Garden Side Salad 13g61g35g
Jr. Bacon Cheeseburger with Garden Side Salad 11g44g21g

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 AvoidThings to Know
Chicken Nuggets, Breaded ChickenThese items are high in Carbs compared to fat and not worth it
Frosty’s- Full of sugar58g 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 ItemsAll 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?

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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

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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?

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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.

Sources
  • 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