wendys keto options

Top 11 Keto Wendy’s Options: What to Order on a Low Carb Diet

While we don’t recommend eating keto at Wendy’s as something you do often, it can work if you’re in a pinch.

With over 7,000 locations, Wendy’s is one of the best fast food places to grab a low carb meal as long as you know how to order correctly.

Wendy’s low carb meals include freshly made salads, bunless burgers, grilled chicken, and breakfast options. Just be sure to watch out for the ever-tempting classic frosty and side of fries, which will be off-limits to stay in ketosis.

Here are the best options for low carb at Wendy’s and how to order them.

Note: When ordering keto at Wendy’s, you need to exclude the croissant, bun, ketchup, flour wrap, honey mustard sauce, French fries, tortilla chips, and croutons as applicable to the menu item.

Sausage, Egg, and Swiss Croissant

Croissants are big on carbs, but if you leave out the croissant this becomes a great option for a keto diet. A sausage, egg, and Swiss cheese croissant (minus the croissant) contains 370 calories, 3g carbs, 33g fat, and 17g protein. It doesn’t contain any fiber.

The egg comes in solid form so it will hold shape if you have it wrapped without the bun.

How to order: ask for a sausage, egg, and Swiss croissant from the breakfast menu without the bread. 

Grilled Chicken Sandwich

Not all Wendy’s stores have grilled chicken sandwiches on their menu anymore, but it’s worth looking for it. Alternatively, you can choose one of the other grilled chicken options below.

Note that most of the chicken items at Wendy’s are battered and fried. This is not suitable for a low carb diet or if you eat keto, so make sure you ask for grilled chicken breast!

You’ll need to leave off the bun and honey mustard dressing to get the carbs down to one gram. Further, it contains 140 calories, 1g fiber, 2g fat, and 29g of protein.

How to order: ask for a Grilled Chicken Sandwich without the bread and honey mustard. Have it in a bowl or ask for it wrapped in lettuce.

Bacon, Egg, and Cheese Biscuit

Yes, you guessed it, you’ll have to ditch the biscuit. But you’re left with a great, classic high-protein breakfast–bacon and eggs!

The bacon, egg, and cheese breakfast will have around 90 calories, 2g carbs, 6g fat, and 12g protein.

If you’re very hungry, ask for an extra egg or even add a sausage patty. You can enjoy this breakfast with unsweetened black coffee. 

How to order: ask for a bacon, egg, and cheese biscuit from the breakfast menu without the biscuit. You can ask for it in a bowl.

Double Stack

A double stack comes with two beef patties, shredded cheese, ketchup, mustard, pickles, and onion. It contains 390 calories, 21g fat, 26g carbs, 1g fiber, and 24g protein in its original form.

You can reduce most of the carbs by asking for no bun or ketchup. By doing this you’ll get the carbs down to only 2 grams!

How to order: ask for a double stack without the bun or ketchup. Request for your sandwich to be wrapped in lettuce is possible. Add some creamy ranch sauce for flavor!

Grilled Chicken Wrap

The original Grilled Chicken Wrap with tortilla has 300 calories, 13g fat, 26g carbs, 2g fiber, and 20g protein.

You can eliminate almost all carbs by avoiding the honey mustard sauce and flour tortilla shell. If you do that you’ll bring the carbs down to less than 4 grams.

How to order: ask for a Grilled Chicken Wrap in a lettuce wrap minus the honey mustard sauce. You can also ask to add bacon or a slice of cheese for a heartier meal. 

Baconator

A Baconator comes with a half pound of beef, American cheese, six pieces of bacon, mayo and ketchup. With the bread it has 950 calories, 63g fat, 38g carbs, and 58 grams of protein.

However, you can omit many of the carbs by asking for no bun and ketchup. When you leave this off it will have 740 calories, 6g carbs, 57g fat, and 52g protein

How to order: ask for a Bacanator minus the bun, ketchup and mayo. You can have the burger wrapped in a lettuce wrap instead.

Jr. Bacon Cheeseburger

The Jr. Bacon Cheeseburger comes with American cheese, bacon, beef, lettuce, tomato and mayo. With bread it has 380 calories, 23g fat, 26g carbs, and 19g protein.

Most of the carbs in this sandwich are in the bun. By leaving it off your meal will only have 3g carbs. You can also omit the mayo if you want to further reduce your carbs.

How to order: ask for a Jr. Bacon Cheeseburger minus the bun in a lettuce wrap. Hold the mayo if you wish. 

Breakfast Baconator

The breakfast Baconator comes with grilled sausage, American cheese, bacon, eggs, and Swiss cheese sauce. In it’s original form it contains 770 calories, 53 grams of fat, 36 grams of carbs, 1 gram of fiber, and 36 grams of protein.

However, if you leave off the bread you’ll drop the calories to 560 and only have 6 grams of net carbs.

How to order: ask for a breakfast Baconator without the bun. 

Dave’s Double

A Dave’s double burger comes with two beef patties, American cheese, ketchup, lettuce, tomato, pickle, and mayo. It contains 810 calories, 51 grams of fat, 39 grams of carbs, and 49 grams of protein.

You can eliminate most of the carbs by holding the bun and ketchup. If you do that you’ll end up with 6g net carbs. If you’re really picky, then you can hold the tomatoes, mayo, and pickle, too. 

How to order: ask for a Dave’s double without the bun or ketchup in a lettuce wrap. 

Parmesan Caesar Chicken Salad

wendy's chicken salad

The full-size parmesan grilled chicken salad has 560 calories, 36 grams of fat, 10 grams of carbs (5 grams net carbs), 5 grams of fiber and 51 grams of fat.

This nutrition information appears to include the Caesar dressing. Be sure to get this salad without croutons. 

A half portion contains 310 calories, 20g fat, 6g carbs (3g net carbs), 3g fiber, and 28g protein. 

How to order: ask for a full-size parmesan Caesar chicken salad with no croutons. Be sure the chicken is grilled and not crispy or breaded. 

Southwest Avocado Chicken Salad

The full-size Southwest avocado chicken salad contains 600 calories, 41 grams of fat, 17 grams of carbs (10 grams net carbs), 7 grams of fiber, and 43 grams of protein.

A half portion has 300 calories, 21 grams of fat, 9 grams of carbs (5 grams of net carbs), 4 grams of fiber, and 22 grams of protein. 

This nutrition information includes ranch dressing. You can reduce the carbs by holding the tomatoes and dressing.

How to order: ask for a full-size Southwest avocado chicken salad. Omit the tomatoes and dressing if you’re looking to cut carbs as much as possible!


Conclusion

Wendy’s does not have a nutrition calculator on their website. This means that we can’t tell you exactly how many carbs you’ll be eating if you take our advice. Many other restaurants display the nutritional information on their menus, which makes it easier for dieters.

However, Wendy’s has several burgers, chicken sandwiches, and salads that can fit into your low-carb diet every once in a while. Major ticket items to avoid on a ketogenic diet are bread, sauces, breaded chicken, spicy chicken nuggets, fries, and desserts. Feel free to order unsweetened iced tea or unsweetened coffee or iced coffee.

More keto eat out guides:

low carb wendys
michaelform/pixabay
Top 11 Keto Wendy\'s Options: What to Order on a Low Carb Diet
Scroll to Top
65 Shares
Share
Pin65
Tweet