Wendy’s Low Carb Options for the Keto Diet

You’re doing great on your keto diet, but you can’t always cook at home. And, let’s be honest, you don’t always want to. Eating keto doesn’t mean you’re limited to the salad bar. You can find options at most restaurants, fast food places included.

Eating at Wendy’s will be similar to other burger joints, that is to say, straightforward: skip the bun and fries, and order a salad if you feel like it. At Wendy’s, they may even offer lettuce to replace the bread. If you want to keep track of your macros, use an online nutrition calculator like myfitnesspal.

low carb drink options for keto wendys

Keto-Friendly Burgers and Chicken at Wendy’s

Jr. Hamburger Patty, no bun, plain (0 net carbs) A good choice to tide you over until you can find a healthier alternative. Give the ketchup a pass too. (8g fat, 10g protein)
Dave’s Single®, no bun (3 net carbs) Another reasonable selection when your dining options are limited. (1.5g fat, 27g protein)
Dave’s Double®, no bun (5 net carbs) The carbs aren’t a problem here, but it’s a lot of protein and calories. (49g fat, 44g protein)
Dave’s Triple®, no bun (7 net carbs) The carbs won’t kill your diet, but at 900 calories, don’t make this one a regular choice. (61g fat, 67g protein)
Baconator®, no bun (5 net carbs) For very special occasions, when nothing less than a huge burger with bacon will do. Skip the sauces. (60g fat, 54g protein)
Son of Baconator®, no bun (4 net carbs) When you’ve got the craving for a burger with bacon but know your limits. (37g fat, 29g protein)
Grilled Chicken Breast, no bun (3 net carbs) Most of the chicken at Wendy’s is breaded, except for this one. Hold the bun and you’ll stay in the zone. (1.5g fat, 27g protein)
The Meat Cube, no bun (2 net carbs) This one seems unnecessary, but if your inner carnivore gets unleashed, it’s a whole pound of meat. This is a “secret” menu item. (80g fat, 86g protein)

Wendy's Keto Burger

Salads at Wendy’s For Ketogenic Dieters

Caesar Salad (4 net carbs) Give the dressing and croutons a miss. (12g fat, 6g protein)
Garden Salad (5 net carbs) No croutons, and skip the dressing to save a few carbs. (10g fat, 2g protein)
Southwest Avocado Chicken Salad, half (10 net carbs) Greens, bacon, cheese and avocado make up a decent keto choice. Pass on the dressing to save on carbs. (20g fat, 21g protein)
Power Mediterranean Chicken Salad, half (10 net carbs) Not the best choice because it contains hummus which is carb-y. You’ll have to hold the croutons and the dressing too. (9g fat, 22g protein)

Wendy's Keto Salad

Low Carb Wendy’s Condiments, Toppings and Dressings

• Pickles (0 net carbs, 0g fat, 0g protein)
• Red Onion (0 net carbs, 0g fat, 0g protein)
• Iceberg Lettuce (0 net carbs, 0g fat, 0g protein)
• Tomato (1 net carb, 0g fat, 0g protein)

• Tartar sauce (0 net carbs, 12g fat, 0g protein)
• Mustard (0 net carbs, 0g fat, 0g protein)
• Mayonnaise (0 net carbs, 5g fat, 0g protein)
• Ketchup (2 net carbs, 0g fat, 0g protein)  

• Applewood Smoked Bacon, per slice (0 net carbs, 1.5g fat, 2g protein)
• Cheddar Cheese, per slice (0 net carbs, 6g fat, 5g protein)
• American Cheese, per slice (1 net carb, 3.5g fat, 2g protein)
• Shredded Cheddar Cheese (1 net carb, 6g fat 4g protein)
• Asiago Cheese, per slice (1 net carb, 4g fat, 3g protein)

Lemongrass tea eating low carb wendys

What to Drink on Keto at Wendy’s

Water, coffee, hot tea, hot lemongrass tea (fancy!) or, if you must, diet soda or ‘light’ lemonade.

In Conclusion

Eating out on a keto diet can be an adventure, but not necessarily in a bad way. In this age of food allergies and special diets, asking your server to hold the bun or the dressing is unlikely to cause comment. That said, fast food isn’t the best choice for any diet and should only be eaten occasionally. But since going hungry can potentially lead to worse choices, the options listed above are acceptable and should keep you in the zone. Use a nutrition calculator like myfitnesspal to plan ahead and dining out can be smooth sailing.

Pin It on Pinterest