Keto diet

Ultimate Keto Wendy’s Guide (Full List)

When I’m out and about and haven’t prepared a take away meal, I pull mine out Keto Wendy’s Guide and start looking for something tasty!

I may be biased because I worked for Wendy in high school, but I feel like there are some great menu items that won’t ruin your progression with keto.

Eating fast food isn’t ideal, but it sure does make maintaining a low-carb lifestyle a lot easier.

Overview of Wendy’s Keto menu

Ordering low carb at Wendy’s is largely similar to navigating the menu at McDonald’s.

Your options will likely be a no-bun or salad-free sandwich.

If you ask for “No bread, please”, your order will be delivered in a plastic container with a fork and knife. It’s such a convenient keto-friendly option to take on the go!

If you’d rather wrap your sandwich in salad wrap, you can request that too.

* The following values ​​are based on Wendy’s nutritional information. The values ​​can differ or change.

breakfast

Wendy’s recently launched its breakfast menu nationwide and it’s delicious! Order one of these breadless breakfast rolls to keep your carbs low:

  • Breakfast baconator (no bun): 560 calories, 47 g fat, 6 g carbohydrates, 29 g protein
  • Sausage, egg and cheese (no bun): 370 calories, 33 g fat, 3 g carbohydrates, 17 g protein
  • Bacon, egg and cheese (no bun): 190 calories, 15 g fat, 2 g carbohydrates, 13 g protein

Breakfast pages

  • Strawberries: 20 calories, 0 g fat, 5 g carbohydrates, 1 g fiber, 0 g protein
  • Bacon (side): 60 calories, 4 g fat, 1 g carbohydrates, 4 g protein
  • Sausage patties: 240 calories, 22 g fat, 2 g carbohydrates, 9 g protein

flesh

Did you know that you can order meat one at a time without ordering a full sandwich?

  • Jr. Hamburger Patty (plain without bun): 120 calories, 8 g fat, 0 g carbohydrates, 10 g protein
  • Single hamburger patty (plain without bun): 240 calories, 18 g fat, 1 g carbohydrates, 20 g protein
  • Grilled chicken breast (simply without rolls): 130 calories, 2 g fat, 0 g carbohydrates, 29 g protein
  • Applewood Smoked Bacon (1 strip): 30 calories, 2 g fat, 0 g carbohydrates, 2 g protein

You can also add extra patties to your burger for a great price.

Wendy’s No Bun Baconator is keto-friendly and satisfying!

Keto Wendy’s bun without a bun

By default, the burgers at Wendy’s are delivered with sliced ​​cheese, even if they are simply ordered. Make sure you specify if you’d like yours without it.

  • Single (simply without bread roll): 320 calories, 25 g fat, 3 g carbohydrates, 24 g protein
  • Double (plain without bun): 570 calories, 42 g fat, 4 g carbohydrates, 43 g proteinKeto Wendy
  • Triple (plain without bun): 850 calories, 63 g fat, 6 g carbohydrates, 65 g protein
  • Baconator (simply without rolls): 680 calories, 51 g fat, 5 g carbohydrates, 52 g protein
  • Son of the bacon (simply without bread rolls): 400 calories, 30 g fat, 2 g carbohydrates, 29 g protein
  • Big Bacon Classic (plain without rolls): 380 calories, 29 g fat, 3 g carbohydrates, 28 g protein
  • Jr. Bacon Cheeseburger (plain, no buns): 200 calories, 15 g fat, 1 g carbohydrates, 14 g protein
  • Double stack (smooth without rolls): 260 calories, 19 g fat, 1 g carbohydrates, 20 g protein

chicken

The lowest-carb chicken sandwich at Wendy’s is the grilled chicken breast. While the homestyle and flavorful chicken may be tempting, they are too high in carbs for keto, even without the bun.

  • Grilled chicken sandwich (simply without rolls): 130 calories, 2 g fat, 0 g carbohydrates, 29 g protein
  • Grilled Asiago Ranch Club (no bun): 330 calories, 19 g fat, 3 g carbohydrates, 1 g fiber, 38 g protein
  • Crispy chicken sandwich (simply no buns): 160 calories, 9 g fat, 9 g carbohydrates, 10 g protein
  • Chicken nuggets (4 pieces): 170 calories, 11 g fat, 10 g carbohydrates, 9 g protein
  • Spicy Chicken Nuggets (4 pieces): 190 calories, 12 g fat, 9 g carbohydrates, 1 g fiber, 10 g protein

Promotional and seasonal sandwiches

One thing that I really enjoy at Wendy’s is the seasonal promotional offers. While the sandwiches are very similar (if not the same) to previous years, they are usually only offered for a limited time as the year progresses.

  • Bacon Jalapeno Grilled Chicken (no bun or onions): 320 calories, 18 g fat, 3 g carbohydrates, 36 g protein
  • Grilled Avocado BLT Chicken (no bun): 420 calories, 27 g fat, 6 g carbohydrates, 2 g fiber, 39 g protein
  • Grilled grilled chicken (no buns or onions): 250 calories, 8 g fat, 10 g carbohydrates, 34 g protein
  • Grilled Jalapeno Popper Chicken (no bun): 290 calories, 15 g fat, 4 g carbohydrates, 36 g protein

Toppings & Spices

  • American cheese, (1 slice): 40 calories, 3.5 g fat, 1 g carbohydrates, 2 g protein
  • Cheddar cheese (1 slice): 80 calories, 6 g fat, 0 g carbohydrates, 5 g protein
  • Asiago cheese (1 slice): 50 calories, 4 g fat, 1 g carbohydrates, 3 g protein
  • Shredded Cheddar Cheese: 70 calories, 6 g fat, 1 g carbohydrates, 4 g protein
  • Mayonnaise: 50 calories, 5 g fat, 0 g carbohydrates, 0 g protein
  • Mustard: 5 calories, 0 g fat, 0 g carbohydrates, 0 g protein
  • Ketchup: 10 calories, 0 g fat, 2 g carbohydrates, 0 g protein
  • Cheddar cheese sauce: 20 calories, 1.5 g fat, 1 g carbohydrates, 1 g protein
  • Pickles (3), Red onion (2 rings) or Iceberg lettuce: 0 calories, 0 g fat, 0 g carbohydrates, 0 g protein
  • tomato (1 disc) or Spring mix: 5 calories, 0 g fat, 1 g carbohydrates, 0 g protein
  • Tartar sauce: 110 calories, 12 g fat, 0 g carbohydrates, 0 g protein

pages

  • Strawberries: 20 calories, 0 g fat, 5 g carbohydrates, 1 g fiber, 0 g protein

Salads

Wendy’s salads come in two sizes: half and full. The nutrient breakdowns do not Include dressing.

  • Summer strawberry salad (half, no candied almonds): 170 calories, 8 g fat, 6 g carbohydrates, 3 g fiber, 21 g protein
  • Summer strawberry salad (full, no candied almonds): 350 calories, 16 g fat, 11 g carbohydrates, 5 g fiber, 43 g protein
  • Parmesan Caesar Chicken Salad (half): 240 calories, 13 g fat, 4 g carbohydrates, 3 g fiber, 28 g protein
  • Parmesan Caesar Chicken Salad (full): 400 calories, 21 g fat, 8 g carbohydrates, 5 g fiber, 49 g protein
  • Southwest Avocado Chicken Salad (half): 220 calories, 13 g fat, 7 g carbohydrates, 4 g fiber, 21 g protein
  • Southwest Avocado Chicken Salad (full): 450 calories, 26 g fat, 13 g carbohydrates, 7 g fiber, 42 g protein

Read on to see which salad dressings at Wendy’s are the lowest in carbohydrates.

Keto at Wendy's: Southwest Avocado Chicken Salad at Wendy's

Salad sauce

  • Caesar dressing: 80 calories, 8 g fat, 1 g carbohydrates, 1 g protein
  • Southwest Ranch Dressing: 80 calories, 8 g fat, 2 g carbohydrates, 1 g protein
  • Champagne vinaigrette: 60 calories, 3 g fat, 7 g carbohydrates, 0 g protein

The other salad dressings contain way too many grams of carbohydrates and are not a good choice for a ketogenic diet.

beverages

If you are going to order the lemonade, be sure to indicate that you want the Minute Maid brand. This is sugar-free and very low in calories.

Wendy’s also makes fresh lemonade that is filled with sugar, so don’t confuse the two.

  • Diet Coke, Coke Zero, Unsweetened Ice Tea: 0 calories, 0 g fat, 0 carbohydrates, 0 g protein
  • Minute Maid Light Lemonade: 10 calories, 0 g fat, 0 g carbohydrates, 0 g protein
  • Cold Brew Iced Coffee (small): 15 calories, 0 g fat, 3 g carbohydrates, 1 g protein
  • Cold Brew Iced Coffee (large): 25 calories, 0 g fat, 5 g carbohydrates, 1 g protein

Is Wendy’s chilli suitable for a keto diet?

The chilli at Wendy’s isn’t particularly keto-friendly, but it can be a decent option depending on the amount of carbohydrates you can consume.

A small Wendy’s chilli is 240 calories and 14 grams of net carbohydrates per serving.

If you choose to have a cup of chili, add sour cream or grated cheese to make the cup even more filling.

What’s your favorite Keto Wendy ordering option?

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