What Is Keto At Wendy’s? (Keto Menu Guide)
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In this menu guide, I’ll highlight all the keto menu items, sides, and other keto options available at Wendy’s.
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Table of Contents
There are few things that make you happier than one of Wendy’s chicken sandwiches with a side of French fries and a Frosty.
But now that you’re on a ketogenic diet, none of those tasty dishes are on your diet.
Everything potato-based is off limits (say it ain’t so, Cheese & Chile Baked Potato), along with all the sugar-filled items and breaded chicken and fish. But the biggest issue will be the bread, whether in bun, Swiss croissant, or biscuit form.
The fast food chain has all its nutritional information on its website and on the Wendy’s mobile app, but it doesn’t allow you to remove ingredients from menu items, so you’ll have to do a bit of guesswork to determine the carb count of your keto-friendly meal.
But the good news is it’s definitely possible for a keto dieter to eat at one of americas most popular fast-food restaurants.
Here, our favorite Wendy’s menu items (modified with nutrition information included) to order the next time you are at one of the most well known fast food chains.
Main Dishes Options
1. Jr. Cheeseburger Deluxe
Nutrition information: 340 calories, 20g fat, 27g carbs, 15g protein, 6 g sugar, 1 g fiber.
How to make it keto: Ask for no bun and no ketchup.
If you’re on keto, I would recommend this delicious burger over other Wendy’s burgers because it comes with both ketchup and keto-friendly mayo, meaning it is the best way to avoid being left with plain beef patties once your modifications are made. (Dave’s Single is a great option that also comes with mayo.)
But there are plenty of burgers on the menu to sink your teeth into for a keto-friendly lunch, as long as you eliminate the carb filled bread and sugary ketchup.
Other Wendys menu keto burger options: Jr. Hamburger (no bun or ketchup), Double Stack (no bun or ketchup), Jr. Bacon Cheeseburger (no bun or ketchup), Dave’s Single no bun or ketchup), Dave’s Double no bun or ketchup), Dave’s Triple (no bun or ketchup).
2. Baconator
Nutrition information: 960 calories, 66 g fat, 36 grams of carbs, 57 g protein, 7g sugar, 1g fiber.
How to make it keto: Ask for no bun and no ketchup.
One of the biggest perks of the ketogenic diet is that you can basically eat as much bacon as your heart desires.
Luckily, bacon is kind of Wendy’s thing. Meat lovers will adore the Wendy’s baconator topped with American cheese, six pieces of crispy, smoky bacon and mayo. It’s a juicy and flavorful menu item to enjoy without the ketchup and bread.
Other Wendys menu keto bacon cheeseburger options: Son of Baconator (no bun or ketchup), Big Bacon Classic (no bun or ketchup), Big Bacon Classic Double (no bun or ketchup), Big Bacon Classic Triple (no bun or ketchup), Bacon Double Stack (no bun or ketchup), Jr. Bacon Cheeseburger (no bun).
3. Grilled Asiago Ranch Chicken Club
Nutrition information: 490 calories, 21 grams of fat, 34 g carbs, 40g protein, 6g sugar, 1 grams of fiber.
How to make it keto: Ask for no bun.
Due to their breading, crispy chicken sandwiches aren’t keto meal options. But Wendy’s has a handful of grilled chicken sandwiches that you can order instead.
If you ask me, this one is most exciting, since it comes with Applewood smoked bacon, Asiago cheese, lettuce, tomato and creamy ranch sauce.
Other keto chicken sandwich options: Grilled Chicken Sandwich (no bun, substitute mayo for smoky honey mustard), Crispy Chicken BLT (no bun, substitute grilled chicken for crispy chicken).
4. 4-piece Spicy Chicken Nuggets
Nutrition information: 190 calories, 12g fat, 9g carbs, 10g protein, 0g sugar, 1g fiber.
How to make it keto: No modifications needed.
Even strict keto dieters can eat up to 20 grams of carbs a day without being thrown out of ketosis.
Since a small order of nuggets only contains 9 g net carbs carbs, I’d say this is one of the best keto-friendly options on the Wendys menu—despite their crispy breading.
Just be smart about what dip you choose: Avoid sugary choices like ketchup, BBQ and Sweet & Sour, and honey mustard sauce in favor of Buttermilk Ranch dressing, mayonnaise or mustard.
Other keto chicken nugget options: 4-Piece Crispy Chicken Nuggets.
5. Parmesan Caesar Chicken Salad
Nutrition information (includes one salad dressings packet): 440 calories, 28g fat, 7g carbs, 42g protein, 3g sugar, 3g fiber.
How to make it keto: No modifications needed.
This is without a doubt the most keto-friendly options of the lot, since the salad contains only 4 net carbs and requires no modifications.
The parmesan Caesar salad Consisting of romaine lettuce, grilled chicken breast, Italian cheeses and creamy Caesar dressing, one clever substitute for traditional croutons keeps the fat and protein high and the carbs low: crunchy Parmesan crisps.
The Southwest Avocado Salad—which showcases lettuce, pepper jack cheese, tomatoes, creamy avocado, bacon, grilled chicken and Southwest ranch dressing—is a close second, clocking in at 10 net carbs.
Other meal keto salad options: Southwest Avocado chicken salad Salad (no modifications needed), Side Salad (no modifications needed).
Sides And Drinks
6. Apple Bites
Nutrition information: 35 calories, 0g fat, 8g carbs, 0 grams of protein, 6g sugar, 1g fiber.
How to make it keto: No modifications needed.
This is unfortunately the only side that’s keto-friendly at Wendy’s. That’s right: All the French fries and baked potatoes are far too high in carbs, as is the famous small chili.
Cookies and frostys are also a no-no, as well as all the lemonades, regular sodas and sweetened iced tea.
If you’d like a drink, the best low-carb options are Diet Coke, Minute Maid Light Lemonade, unsweetened iced tea, Honest Kids Fruit Punch, milk or bottled water.
Breakfast Options
7. Classic Bacon, Egg & Cheese Sandwich
Nutrition information: 320 calories, 17g fat, 25g carbs, 18g protein, 2g sugar, 1g fiber.
How to make it keto: Ask for no bun.
Savor one of the best fast food breakfasts! A protein-rich, fresh-cracked egg, Applewood-smoked bacon and melted American cheese.
You’ll have to skip the toasty breakfast roll to make this breakfast meal keto. (You can also bring your own low carb options for bread like an English muffin).
Other keto breakfast sandwich options: Classic Sausage, Egg & Cheese Sandwich (no bun).
8. Sausage, Egg & Swiss Croissant
Nutrition information: 600 calories, 41g fat, 34g carbs, 22g protein, 7g sugar, 1g fiber.
How to make it keto: Ask for no croissant.
Savory egg, grilled sausage and Swiss cheese sauce is one of the easiest ways to enjoy breakfast, even if you pass on the croissant bun.
If bacon is more your thing, go for the Bacon, Egg & Swiss Croissant instead. This is one of the best Wendys keto options on the breakfast menu!
Other keto croissant options: Bacon, Egg & Swiss Croissant (no croissant).
9. Bacon, Egg & Cheese Biscuit
Nutrition information: 420 calories, 27g fat, 28g carbs, 16g protein, 3g sugar, 1g fiber.
How to make it keto: Ask for no biscuit.
The buttermilk biscuit is a no no on this Wendys breakfast menu option if you’d want to make it keto.
On the other hand, egg, bacon and extra cheese should soothe your sorrows just fine.
Unfortunately, the Honey Butter Chicken Biscuit, Hot Honey Chicken Biscuit, Honey Butter Biscuit and Sausage Gravy & Biscuit are all off the table, even if you skip the bread.
Other keto biscuit options: Sausage, Egg & Cheese Biscuit (no biscuit), Sausage Biscuit (no biscuit).
10. Cold Brew Iced Coffee
Nutrition information (for a small): 15 calories, 0g fat, 3g carbs, 1g protein, 0g sugar, 0g fiber.
How to make it keto: No modifications needed.
Drink your coffee black? You’re in the clear. But if you prefer it light and sweet, it’s probably wise to bring your own sugar-free sweetener.
As long as you use a zero-calorie sugar substitute your golden. Same goes for hot coffee, but you’ll have to skip the Vanilla and Chocolate Frosty-ccinos.
Other keto coffee options: Fresh Brewed Coffee, Fresh Brewed Decaffeinated Coffee.
