Wendy’s Low Carb Guide for KETO [2021 HACKS]

Who said you CAN’T eat out and still LOSE WEIGHT? Keto at Wendy’s is a killer option for anyone eating low carb, keto, or a diabetic friendly diet.

They’ve completely revamped their mobile app for better calculation of macros, making the Wendy’s low carb menu much more easily accessible!

Now you can customize your order in a click, and also get instant information about the carbs, fat, calories, proteins in your meal.

keto at wendy's

Tired of searching whether certain foods are keto? Download my keto cheat sheet with 210+ keto-friendly foods!

Wendy’s has some heavenly delicacies that won’t even mess up your keto progress.

That means you could embrace your low carb diet and STILL have a social life with friends! Wendys keto options (most of them!) are so yummm, that you won’t feel left out while your friends are munching on their carb-loaded delights.


Wendy’s Low Carb Menu

I have been following the low carb diet for YEARS on and off, so trust me when I say that having variety is the key!

Having a monotonous diet, where you only eat home cooked meals could feel very restricting! Heck, you might even feel encaged. I have been there myself and having knowledge about the right foods in your diet could help tremendously.

Without further ado, let me take you through the Wendy’s keto friendly meal options you can have on the go!


Low Carb Wendy’s BREAKFAST Menu

Ditching your usual breakfast? Now you can conveniently eat low carb at Wendy’s to satisfy your morning hunger! Avoid the bun or biscuit with these items and enjoy your low-carb meal.

Breakfast Baconator 

Nutrition Profile: 560 calories, 47g fat, 6g carbs, 0g fiber, 3g sugar, 29g protein, 6g net carbs

Sausage Egg & Cheese:

Nutrition Profile: 370 calories, 33g fat, 3g carbs, 0g fiber, 2g sugar, 17g protein, 3g net

carbs

Sausage Patty (side): 

Nutrition Profile: 240 calories, 22g fat, 2g carbs, 0g fiber, 1g sugar, 9g protein, 2g net carbs

Strawberries (side): 

Nutrition Profile: 20 calories, 0g fat, 5g carbs, 1g fiber, 3g sugar, 0g protein, 5g net carbs

Bacon Egg & Cheese: 

Nutrition Profile: 190 calories, 6g fat, 2g carbs, 0g fiber, 1g sugar, 13g protein, 2g net carbs

Bacon (side): 

Nutrition Profile: 60 calories, 4g fat, 1g carbs, 0g fiber, 0g sugar, 4g protein, 1g net carbs


Low Carb Wendys SANDWICHES

You can go for some heavenly soul-satisfying chicken items when ordering low carb and keto at Wendy’s.  

Simply stay away from bread or bun because these carbs can add up big time, and might even throw you out of ketosis. All of the chicken sandwiches can be ordered without the bun, just like the burgers.

Tip: Opt for a lettuce wrap to make your sandwich easier to hold. Just like the burger from Wendy’s keto options, tell them exactly what you want on your dish.

Grilled Chicken Sandwich (No bun) with lettuce, tomato, and creamy ranch sauce

Nutrition Profile: 170 calories, 7g fat, 2g carbs, 26g protein

Grilled Chicken Sandwich (No bun) with cheese, lettuce, tomato, and creamy ranch sauce

Nutrition Profile: 210 calories, 11g fat, 3g carbs, 28g protein

Grilled Chicken Sandwich (No bun) with cheese, bacon, lettuce, tomato, and creamy ranch sauce

Nutrition Profile: 230 calories, 13g fat, 3g carbs, 30g protein

Grilled Asiago Club Sandwich (No bun) with lettuce, tomato, and creamy ranch sauce and bacon

Nutrition Information: 330 calories, 20g fat, 1g carbs, 35g protein

TRENDING: The ULTIMATE Keto Carb Guide


Wendy’s No Bun BURGERS

When on a low carb diet, just thinking about burgers could be a sin! But thanks to low carb options at Wendy’s, you can relish all the meats and toppings without the added carbs of a bun.

no bun wendy's burgers

Tip: You want to avoid things like ketchup because of the added sugar and extra carbs.

Burger options for Keto at Wendy’s:

Dave’s Single No bun, No Ketchup with Mayo, lettuce, tomatoes, pickles and onion

x
Keto Recipe

Nutrition Information: 370 calories, 31g fat, 3g carbs, 22g protein

Dave’s Double No bun, No Ketchup with Mayo, lettuce, tomatoes, pickles and onion

Nutrition Information: 610 calories, 48g fat, 4g carbs, 41g protein

Dave’s Triple No bun, No Ketchup with Mayo, lettuce, tomatoes, pickles and onion

Nutrition Information: 890 calories, 69g fat, 6g carbs, 69g protein

Baconator No bun, no ketchup with Mayo

Nutrition Information: 770 calories, 58g fat, 3g carbs, 51g protein

Son of Baconator No bun, no ketchup with Mayo

Nutrition Information: 430 calories, 31g fat, 0g carbs, 2g protein

Jr. Bacon Cheeseburger No bun, with Lettuce, tomato and Mayo

Nutrition Information 230 calories, 17g fat, 0g carbs, 17g protein

Jr. Cheeseburger Deluxe No bun, with Mayo, lettuce, tomatoes, pickles and onion

Nutrition Information: 160 calories, 16g fat, 0g carbs, 9g protein

Jr. Cheeseburger No bun, with pickles, onions and mustard

Nutrition Information: 100 calories, 12g fat, 0g carbs, 6g protein

Double Stack No bun with mustard, pickles and onions

Nutrition Information: 180 calories, 18g fat, 0g carbs, 18g protein

You can also customize the toppings as you like, which is the best way to control the carbs in your meal.

[More: Are Tic Tacs Keto?]

Toppings for Keto at Wendy’s               

Having the same option each time could be boring. Who wants to spice things up and experiment with different toppings?

wendy's low carb options

Tip: Go easy on the toppings and use them just to break monotony, not to add more food on the plate! It’s quite easy to ruin a low carb meal with loads of toppings.

American Cheese, 1 slice: 40 calories, 3.5g fat, 1g carbs, 2g protein

Asiago Cheese, 1 slice: 50 calories, 4g fat, 1g carbs, 3g protein

Shredded Cheddar Cheese (2Tbsp): 70 calories, 6g fat, 1g carbs, 4g protein

Bacon (1 slice): 30 calories, 2g fat, 0g carbs, 2g protein

Lettuce: 1 calorie, 0g fat, 0.2g carbs, 0.1g fiber, 0.1g protein ,

Onion (4 rings): 5 calories, 0g fat, 1g carbs, 0g protein

Mayonnaise: 40 calories, 3.5g fat, 1g carbs, 0g protein

Mustard: 0 calories, 0g fat, 0g carbs, 0g protein

Ketchup: 10 calories, 0g fat, 2g carbs, 0g protein

Creamy Ranch Sauce: 40 calories, 4g fat, 1g carbs, 0g protein

Pickles (4 slices): 0 calories, 0g fat, 0g carbs, 0g protein

Tomato (1 slice): 5 calories, 0g fat, 1g carbs, 0g protein


Wendys Salads Keto

Salad options from the wendy’s keto menu can light up your day without messing with your low carb plan.         

Tip: Stay away from extra dressings, sauces or croutons to actually keep it keto!

Here is the nutritional information of Wendy’s side salads without dressings:

Garden Side Salad | Nutrition Information25 calories, 0g fat, 5g carbs, 2g fiber, 1g protein

Caesar Side Salad | Nutrition Information60 calories, 3.5g fat, 4g carbs, 2g fiber, 4g protein

Also Read: How to Lose 1 Stone within a MONTH!

Low Carb Wendy's Salads

Keto Friendly Dressings at Wendy’s

Avocado Salad Dressing | Nutrition: 100 calories, 8g fat, 2g carbs, 1g protein

Southwest Ranch Dressing | Nutrition: 80 calories, 8g fat, 2g carbs, 1g protein

Caesar Salad Dressing | Nutrition: 80 calories, 8g fat, 1g carbs, 1g protein

Lemon Garlic Caesar Dressing | Nutrition: 110 calories, 11g fat, 2g carbs, 2g protein

Buttermilk Ranch Sauce Dressing | Nutrition: 120 calories, 12g fat, 3g carbs, 0g protein


Beverages

When going low carb at Wendys, watch out for those tempting side beverages that could easily exhaust your carb quota for the day!

Tip: In a mood for lemonade? Grab the Minute Maid (sugar-free) instead of their in-house lemonade which is loaded with sugar and extra calories.

Diet Coke, Coke Zero, Unsweetened Iced Tea | Nutrition: 0 calories, 0g fat, 0 carbs, 0g protein

Minute Maid Light Lemonade | Nutrition: 10 calories, 0g fat, 0g carbs, 0g protein

Cold Brew Iced Coffee (small) | Nutrition: 15 calories, 0g fat, 3g carbs, 1g protein

Cold Brew Iced Coffee (large) | Nutrition: 25 calories, 0g fat, 5g carbs, 1g protein

[Why are You EXHAUSTED on Keto?]

Replace Fries with a Chili

The chili isn’t a really great option to eat keto at Wendy’s, but it could be a decent swap against the fries in times of wild cravings!

A small Wendy’s chili is 240 calories and 14g net carbs.

A small serving of fries adds more than 42 grams of carbs, whereas a small chili does the job a third of the carbs.

Tip: Adding sour cream or shredded cheese will make it all the more satiating, without added extra carbs.


Keto at Wendy’s: AVOID These Items

Imagine this: Its middle of the day and you haven’t eaten anything since morning, your hunger hormones are raging and you decide to step in to the nearest Wendy’s.

Before the hunger takes over your mind, remind yourself that you CAN’T eat any of the buns, baked potatoes, starchy fries, nuggets, frosties, or even fruits!

Skip the warning and you are all set to ruin your keto progress made so far!

Here is the full list of sinful items to stay away from:

  • Chicken Nuggets (4 pc): 10 net carbs & 110 calories
  • Spicy Chicken Breast: 16 net carbs & 260 calories.
  • Home-style Chicken Breast: 17 net carbs & 290 calories
  • Crispy Chicken Patty: 9 net carbs & 150 calories
  • Taco Salad: 53 net carbs & 650 calories
  • Power Mediterranean Chicken Salad: 38 net carbs & 480 calories
  • BBQ Ranch Chicken Salad: 36 net carbs & 590 calories
  • Apple Pecan Chicken Salad: 44 net carbs & 560 net calories

My Favorite Wendys Low Carb Meal

Among all Wendy’s low carb options, I am in LOVE with a particular offering:

Spicy Chicken Caesar Salad with Grilled Chicken (3 packs of their Caesar dressing & no croutons)

It is mildly spicy as per my taste, and gives provides approx. 680 calories and 9 net carbs. This is my go to meal whenever I want to break the monotony of home-cooked keto meals.


Ordering Keto at Wendy’s: MY REVIEW

Wendy’s is definitely well suited for anyone on the low carb or keto diet. You could choose from no bun burgers, low carb sandwiches and light salads on the go.

They are served in solid plastic containers that are quite convenient for snacking on the go!

Low Carb Menu Ease: While there are no directly advertised low carb foods, you could request bunless burgers, grilled chicken sandwiches and chicken caesar salad (without croutons) to make it a keto-friendly meal.

Satiety/Fulness from Meals: I would say that their meals are quite satisfying portion-wise! The Keto-friendly salads are quite satiating and you could also go for a triple patty bunless burger to fill up your belly.

Taste and Quality of Low Carb Items: I have always found Keto at Wendy’s a delight because of their fresh and premium quality offerings. The taste has been consistent throughout the outlets and ingredients always taste fresh.

Value for Money: Eating healthy food outside could burn a hole in your pocket! But that is not the case with Wendy’s low carb options. A no bun triple cheeseburger would cost you under $7, which is a complete meal in itself.

Ordering experience: Ordering experience at Wendy’s is quite easy and convenient because of their drive-through outlets. The staff always delivers well on my low-carb instructions, with some occasional hiccups (which is acceptable)

NOTE: Wendy’s doesn’t serve breakfast at most stores, so you may want to explore other options if you’re hungry at 8 in the morning.


Conclusion

The summary of ordering Keto at Wendy’s:

  • Avoid buns, tortilla chips, breading, croutons, and french fries.
  • When in doubt, leave condiments out.
  • For drinks, stick with water, black coffee, unsweetened iced tea, or Diet Coke products.
  • If the menu says “sugar-free”, check the nutrition just to be sure.

If you want more nutritional information from Wendy’s, visit menu.wendys.com, click on a product category, click on a menu item and click the hyperlink to view the “Nutrition & Allergens” list.

low carb options wendys

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