/ / The Ultimate Guide To Eating Keto At Wendy’s

The Ultimate Guide To Eating Keto At Wendy’s

Being Keto at Wendy’s is really very easy! They have delicious beef burgers, savory chicken, fresh salads that actually fill you up, and, of course, BACON!

Wendy’s burgers are our favorite because they are made entirely of 100% beef and contain no fillers. This means that, unlike some other brands, there are no secret carbs.

We all know how much more convenient it is to order food on the go. And, let’s face it, we all enjoy a nice fast food ride every now and then… or more often – we don’t judge. Wendy’s is one of our favorite places to go when we’re hungry!

We’ve taken the guesswork out of it by sharing our top picks for the best keto Wendy’s food! After all, having a little keto advice from someone who’s been where you are when you’re unsure what to order can be helpful when you’re on the go.

Pro-Tip – Wendy’s recently updated their mobile app to make determining specific macros for your order much easier. I love how you can open the app and change the menu item to delete non-keto ingredients, and it will give you the exact calorie, fat, carb, carbohydrate, protein, and fiber breakdown.

Is Wendy’s Keto-Friendly?


Wendy’s is a keto-friendly restaurant! Obviously, it depends on what you get, but you can certainly stay keto at Wendy’s. Wendy’s doesn’t have low-carb bread, but the way you order your food will turn a carb-heavy sandwich into a protein- and veggie-rich delight!

How To Order Keto At Wendy’s

  • Download the free app for amazing deals and the nutrition calculator if needed (You shouldn’t have to after reading this guide): iPhone or Android
  • Buns, tortilla chips, breading, croutons, and french fries should all be avoided.
  • Be sure to request condiments on the side! You’ll have more say of what goes into your diet this way. When in doubt, skip the condiments.
  • Stick to water, black coffee, unsweetened iced tea, or diet soda items for beverages.
  • If the menu says “sugar-free,” double-check the nutrition page.
  • Wendy’s will serve you your food with a fork and knife if you request a sandwich without a bun.
  • Request a lettuce wrap instead of a bun.

Here’s all you need to know to order keto at Wendy’s.

Wendy’s Keto Lunch And Dinner Options

I calculated the nutrition for Wendy’s burgers and chicken sandwiches using their mobile app, excluding the bun and any ketchup or sauce and all vegetables (unless otherwise indicated). If you choose to add tomatoes or onions, you’ll be slightly adding on to the carbs and calories.

For the chicken, stick to the tried-and-true grilled chicken (not the Buffalo Ranch or the Spicy).

Baconator

730 calories | 56g fat | 3g carbs | 0g fiber | 2g sugar | 52g protein | 3g net carbs

Son of Baconator

390 calories | 31g fat | 3g carbs | 0g fiber | 1g sugar | 27g protein | 3g net carbs

Dave’s Single

350 calories | 28g fat | 2g carbs | 1g fiber | 1g sugar | 23g protein | 2g net carbs

Dave’s Double

610 calories | 48g fat | 2g carbs | 0g fiber | 1g sugar | 43g protein | 2g net carbs

Dave’s Triple

910 calories | 72g fat | 3g carbs | 0g fiber | 2g sugar | 65g protein | 3g net carbs

Jr. Bacon Cheeseburger

200 calories | 15g fat | 1g carbs | 0g fiber | 1g sugar |14g protein | 1g net carbs

Jr. Cheeseburger Deluxe

160 calories | 13g fat | 1g carbs | 0g fiber | 1g sugar | 11g protein | 1g net carbs

Jr. Cheeseburger

160 calories | 13g fat | 1g carbs | 0g fiber | 1g sugar | 11g protein | 1g net carbs

Double Stack

280 calories |22g fat | 1g carbs | 0g fiber | 1g sugar | 19g protein | 1g net carbs

Bacon Double Stack

310 calories | 25g fat | 1g carbs | 0g fiber | 1g sugar | 22g protein | 1g net carbs

Grilled Chicken Sandwich

120 calories | 1.5g fat | 0g carbs | 0g fiber | 0g sugar | 27g protein | 0 net carbs

Grilled Jalapeño Popper Chicken Sandwich 

*Calculated with jalapeno slices and all cheese options

290calories | 15g fat | 4g carbs | 0g fiber | 2g sugar | 4g net carbs

Grilled Pretzel Bacon Pub Chicken Sandwich

*Calculated with cheese sauce

290 calories | 14g fat | 2g carbs | 0g fiber | 1g sugar | 38g protein | 2g net carbs

Grilled Asiago Ranch Chicken Club

*Calclulated with no ranch. See ranch nutrition below in condiments section.

240 calories | 10g fat | 1g carbs | 0g fiber | 0g sugar | 35g protein | 1g net carbs

Wendy’s Keto Salads

Not in the mood for a burger? Grab a salad instead!

I’ve included all standard ingredients.

Parmesan Caesar Salad

300 calories | 7g fat | 5g carbs | 3g fiber | 2g sugar | 41g protein | 2g net carbs

Southwest Avocado Grilled Chicken Salad

450 calories | 25g fat | 12g carbs | 3g sugar | 6g fiber | 39g protein | 6g net carbs

Wendy’s Keto Breakfast

Wendy’s recently launched a breakfast menu, and we’re loving how simple it is to grab a tasty keto breakfast on the go. To remain keto, simply leave out the bun or biscuit on these menu items.

Breakfast Baconator

*Swiss cheese sauce included.

560 calories | 47g fat | 6g carbs | 0g fiber | 3g sugar | 29g protein | 6g net carbs

Sausage, Egg , And Swiss Croissant (No Croissant)

360 calories | 32g fat | 3g carbs | 0g fiber | 2g sugar | 16g protein | 3g net carbs

Bacon, Egg, And Swiss Croissant (No Croissant)

180 calories | 14g fat | 2g carbs | 0g fiber | 1g sugar | 12g protein | 2g net carb

Sausage, Egg, And Cheese Biscuit (No Biscuit)

370 calories | 33g fat | 3g carbs | 0g fiber | 2g sugar | 17g protein | 3g net carb

Bacon, Egg, And Cheese Biscuit (No Biscuit)

190 calories | 14g fat | 2g carbs | 0g fiber | 1g sugar | 13g protein | 2g net carb

Bacon (side)

60 calories | 4g fat | 1g carbs | 0g fiber | 0g sugar | 4g protein | 1g net carbs

Sausage Patty (side)

240 calories | 22g fat | 2g carbs | 0g fiber | 1g sugar | 9g protein | 2g net carbs

Egg (side)

90 calories | 7g fat | 0g carbs | 0g fiber | 0g sugar | 6g protein | 0g net carbs

Wendy’s Keto Sides and Condiments

Add some of your favorite keto-friendly toppings to your burgers and chicken. Be aware that certain sides are not included in the price (varies by location).

American Cheese, 1 slice

40 calories | 3.5g fat | 1g carbs | 0g fiber | 0g sugar | 2g protein | 1g net carbs

Asiago Cheese, 1 slice

60 calories | 4.5g fat | 0g carbs | 0g fiber | 0g sugar | 3g protein | 0g net carbs

Shredded Cheddar Cheese (Regular)

35 calories | 3g fat | 0g carbs | 0g fiber | 0g sugar | 2g protein | 0g net carbs

Beer Cheese Sauce

30 calories | 2g fat | 1g carbs | 0g fiber | 0g sugar | 1g protein | 1g net carbs

Muenster Cheese

80 calories | 6g fat | 0g carbs | 0g fiber | 0g sugar | 5g protein | 0g net carbs

Applewood Smoked Bacon (1 slice)

60 calories | 4g fat | 1g carbs | 0g fiber | 0g sugar | 4g protein | 1g net carbs

Avacado

70 calories | 6g fat | 3g carbs | 2g fiber | 0g sugar | 1g protein | 1g net carbs

Jalepeno Slices

0 calories | 0g fat | 1g carbs | 0g fiber | 0g sugar | 0g protein | 1g net carbs

Lettuce

0 calories | 0g fat | 0g carbs | 0g fiber | 0g sugar | 0g protein | 0g net carbs

Pickles

0 calories | 0g fat | 0g carbs | 0g fiber | 0g sugar | 0g protein | 0g net carbs

Sweet Onions

0 calories | 0g fat | 1g carbs | 0g fiber | 0g sugar | 0g protein | 1g net carbs

Tomatoes

5 calories | 0g fat | 1g carbs | 0g fiber | 1g sugar | 0g protein | 1g net carbs

Mayonnaise

60 calories | 6g fat | 0g carbs | 0g fiber | 0g sugar | 0g protein | 1g net carbs

Mustard

0 calories | 0g fat | 0g carbs | 0g fiber | 0g sugar | 0g protein | 0g net carbs

Ketchup

10 calories | 0g fat | 2g carbs | 0g fiber | 1g sugar | 0g protein | 2g net carbs

Creamy Ranch Sauce

80 calories | 8g fat | 1g carbs | 0g fiber | 0g sugar | 0g protein | 1g net carbs

Dill Tarter Sauce

80 calories | 9g fat | 0g carbs | 0g fiber | 0g sugar | 0g protein | 0g net carbs

Wendy’s Keto Dressings

Caesar Salad Dressing (Per Packet)

140 calories | 14g fat | 2g carbs | 0g fiber | 1g sugar | 1g protein | 2g net carbs

Classic Ranch Dressing (Per Packet)

180 calories | 18g fat | 3g carbs | 0g fiber | 2g sugar | 2g protein | 3g net carbs

Southwest Ranch Dressing (Per Packet)

140 calories | 14g fat | 4g carbs | 0g fiber | 3g sugar | 1g protein | 4g net carbs

Jalepeno Ranch Dressing (Per Packet)

160 calories | 15g fat | 5g carbs | 0g fiber | 3g sugar | 2g protein | 5g net carbs

As you can see, with a little planning ahead of time, you can have a keto-friendly meal at Wendy’s!

Perfect Keto

Check out our other fast food keto guides!

Source:

https://www.wendys.com/nutrition-and-health

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