Ultimate Keto Wendy’s Guide (Complete List)

When I’m on the go and haven’t ready a meal to take with me, I pull out my Keto Wendy’s Guide and begin looking for one thing tasty!

I could also be biased as a result of I labored at a Wendy’s after I was in highschool, however I really feel as if there are some nice menu objects accessible that received’t destroy your progress with Keto.

Eating quick meals is just not perfect, but it surely certain does make the low carb life-style so much simpler to take care of.

Overview

For probably the most half, ordering low carb at Wendy’s is so much like navigating the menu at McDonald’s.

Your choices will probably be a sandwich with out the bun or a salad.

When you ask for “no bun please,” your order will are available in a plastic container, full with a fork and knife. It’s such a handy Keto-friendly choice on the go!

If you’d relatively have your sandwich wrapped in a lettuce wrap, you possibly can request that too.

_{* Values beneath are based mostly on vitamin data from Wendy’s. Values might differ or change.}

Breakfast

Wendy’s not too long ago rolled out their breakfast menu nationwide and it’s scrumptious! Try ordering certainly one of these breakfast sandwiches with out the bread to maintain your carbs low:

• Breakfast Baconator (no bun): 560 energy, 47g fats, 6g carbs, 29g protein
• Sausage, Egg and Cheese (no bun): 370 energy, 33g fats, 3g carbs, 17g protein
• Bacon, Egg and Cheese (no bun): 190 energy, 15g fats, 2g carbs, 13g protein

Breakfast sides

• Strawberries: 20 energy, 0g fats, 5g carbs, 1g fiber, 0g protein
• Bacon (aspect): 60 energy, 4g fats, 1g carbs, 4g protein
• Sausage patty: 240 energy, 22g fats, 2g carbs, 9g protein

Meats

Did which you could order meat individually with out ordering a full sandwich?

• Jr. Hamburger patty (plain with no bun): 120 energy, 8g fats, 0g carbs, 10g protein
• Single Hamburger patty (plain with no bun): 240 energy, 18g fats, 1g carbs, 20g protein
• Grilled Chicken Breast (plain with no bun): 130 energy, 2g fats, 0g carbs, 29g protein
• Applewood Smoked Bacon (1 strip): 30 energy, 2g fats, 0g carbs, 2g protein

You can even add further patties to your burger to attain an excellent value.

Bunless Sandwiches

Be default, the burgers at Wendy’s include sliced cheese, even when ordered plain. Be certain to specify if you want yours with out.

• Single (plain with no bun): 320 energy, 25g fats, 3g carbs, 24g protein
• Double (plain with no bun): 570 energy, 42g fats, 4g carbs, 43g protein
• Triple (plain with no bun): 850 energy, 63g fats, 6g carbs, 65g protein
• Baconator (plain with no bun): 680 energy, 51g fats, 5g carbs, 52g protein
• Son of Baconator (plain with no bun): 400 energy, 30g fats, 2g carbs, 29g protein
• Big Bacon Classic (plain with no bun): 380 energy, 29g fats, 3g carbs, 28g protein
• Jr. Bacon Cheeseburger (plain with no bun): 200 energy, 15g fats, 1g carbs, 14g protein
• Double Stack (plain with no bun): 260 energy, 19g fats, 1g carbs, 20g protein

Chicken

The lowest carb rooster sandwich at Wendy’s is the grilled rooster breast. While the homestyle and spicy rooster could also be tempting, they’ve too many carbs for Keto, even with out the bun.

• Grilled Chicken Sandwich (plain with no bun): 130 energy, 2g fats, 0g carbs, 29g protein
• Grilled Asiago Ranch Club (no bun): 330 energy, 19g fats, 3g carbs, 1g fiber, 38g protein
• Crispy Chicken Sandwich (plain with no bun): 160 energy, 9g fats, 9g carbs, 10g protein
• Chicken Nuggets (4 piece): 170 energy, 11g fats, 10g carbs, 9g protein
• Spicy Chicken Nuggets (4 piece): 190 energy, 12g fats, 9g carbs, 1g fiber, 10g protein

Promotional and Seasonal Sandwiches

One factor I actually get pleasure from at Wendy’s is the seasonal promotional affords. While the sandwiches are very related (if not the identical) than earlier years, they’re sometimes solely supplied for a restricted time throughout the yr.

• Bacon Jalapeno Grilled Chicken (no bun or onions): 320 energy, 18g fats, 3g carbs, 36g protein
• Grilled Avocado BLT Chicken (no bun): 420 energy, 27g fats, 6g carbs, 2g fiber, 39g protein
• Barbecue Grilled Chicken (no bun or onions): 250 energy, 8g fats, 10g carbs, 34g protein
• Grilled Jalapeno Popper Chicken (no bun): 290 energy, 15g fats, 4g carbs, 36g protein

Toppings & Condiments

• American Cheese, (1 slice): 40 energy, 3.5g fats, 1g carbs, 2g protein
• Cheddar Cheese (1 slice): 80 energy, 6g fats, 0g carbs, 5g protein
• Asiago Cheese (1 slice): 50 energy, 4g fats, 1g carbs, 3g protein
• Shredded Cheddar Cheese: 70 energy, 6g fats, 1g carbs, 4g protein
• Mayonnaise: 50 energy, 5g fats, 0g carbs, 0g protein
• Mustard: 5 energy, 0g fats, 0g carbs, 0g protein
• Ketchup: 10 energy, 0g fats, 2g carbs, 0g protein
• Cheddar Cheese Sauce: 20 energy, 1.5g fats, 1g carbs, 1g protein
• Pickles (3), Red Onion (2 rings), or Iceberg Lettuce: 0 energy, 0g fats, 0g carbs, 0g protein
• Tomato (1 slice) or Spring Mix: 5 energy, 0g fats, 1g carb, 0g protein
• Tartar Sauce: 110 energy, 12g fats, 0g carbs, 0g protein

Sides

• Strawberries: 20 energy, 0g fats, 5g carbs, 1g fiber, 0g protein

Salads

Wendy’s salads can be found in two sizes: half and full. The dietary breakdowns don’t embrace dressing.

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

Keep studying to see which salad dressings are lowest in carbs at Wendy’s.

Salad Dressings

• Caesar Dressing: 80 energy, 8g fats, 1g carbs, 1g protein
• Southwest Ranch Dressing: 80 energy, 8g fats, 2g carbs, 1g protein
• Champagne Vinaigrette: 60 energy, 3g fats, 7g carbs, 0g protein

The different salad dressings have approach too many grams of carbs and will not be an ideal selection for a ketogenic eating regimen.

Beverages

If you determine to order the lemonade, make sure to specify that you simply’d just like the Minute Maid model. This one is sugar-free and really low in energy.

Wendy’s additionally makes contemporary lemonade that’s filled with sugar, so don’t confuse the 2.

• Diet Coke, Coke Zero, Unsweetened Iced Tea: 0 energy, 0g fats, 0 carbs, 0g protein
• Minute Maid Light Lemonade: 10 energy, 0g fats, 0g carbs, 0g protein
• Cold Brew Iced Coffee (small): 15 energy, 0g fats, 3g carbs, 1g protein
• Cold Brew Iced Coffee (giant): 25 energy, 0g fats, 5g carbs, 1g protein

Is the Chili at Wendy’s appropriate for a Keto Diet?

The chili at Wendy’s is just not particularly Keto-friendly, however it may be a good choice relying on the quantity of carbs you’ll be able to devour.

A small Wendy’s chili is 240 energy and 14g web carbs per serving.

If you do determine to get pleasure from a cup of chili, attempt including bitter cream or shredded cheese to make it much more satiating.

What is your favourite low carb choice to order from Wendy’s?