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Best Wendy’s Keto Menu Options – Burgers, Salads, & Even Breakfast!

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Wendy's bunless keto baconator

We love eating keto at Wendy’s!

Wendy’s has so many delicious keto options on their menu! Plus, they’ve recently revamped their mobile app to make it much easier to figure out precise macros for your order. I love how you can simply open the app and modify the menu item to remove non-keto ingredients, and it will give you the exact breakdown of calories, fat, carbs, fiber, and more!

man holding wendys bunless burgers

We’ve taken the guesswork out of it and are sharing our picks for the best keto items to order at Wendy’s! After all, when you’re on the go, it helps to have a little keto help from someone who’s been where you are when you’re wondering what to order.

wendys keto dining guide – chicken sandwich, side salad, and a baconator

The basics of successful Wendy’s keto ordering:

  • 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.
  • Download the free app for amazing deals: iPhone or Android

Hip Tip: Want a keto Wendy’s Frosty? Make this homemade one only 3 net carbs!


Here’s how to order keto at Wendy’s:

wendys breakfast bowl

Wendy’s Keto Breakfast

“I’ll have the Breakfast Baconator please, without the bun…”

Wendy’s recently introduced a breakfast menu and we are loving how easy it is to grab a quick and delicious keto breakfast on the go. Simply omit the bun or biscuit on these menu items and you’ll keep it keto!

  • Breakfast Baconator: 560 calories | 47g fat | 6g carbs | 0g fiber | 3g sugar | 29g protein | 6g net carbs
  • Sausage Egg & Cheese: 370 calories | 33g fat | 3g carbs | 0g fiber | 2g sugar | 17g protein | 3g net carbs
  • Bacon Egg & Cheese: 190 calories | 6g fat | 2g carbs | 0g fiber | 1g sugar | 13g protein | 2g net carbs
  • Bacon (side): 60 calories | 4g fat | 1g carbs | 0g fiber | 0g sugar | 4g protein | 1g net carbs
  • Sausage Patty (side): 240 calories | 22g fat | 2g carbs | 0g fiber | 1g sugar | 9g protein | 2g net carbs
  • Strawberries (side): 20 calories | 0g fat | 5g carbs | 1g fiber | 3g sugar | 0g protein | 5g net carbs

Wendy’s Keto Lunch & Dinner Options

wendys keto dining guide – baconator

“I’ll have the Baconator please, without the bun, or ketchup…”

The Baconator completes me. I still remember when this burger launched in 2007. I love it just as much today! Want more options? Oh, they have more.

I used Wendy’s mobile app to calculate the nutrition for their burgers by removing the bun and ketchup or sauce if it is typically included on the burger.

holding Wendy's bunless keto burger wrapped in lettuce

Note, these burgers may still contain lettuce, tomatoes, onion, pickles, and sometimes mayo depending on which item you order (those macros are listed individually below burger toppings for further consideration). You can possibly lose a carb or two by omitting mayo, tomatoes, and/or onions.

  • Dave’s Single: 380 calories | 32g fat | 6g carbs | 1g fiber | 3g sugar | 25g protein | 5g net carbs
  • Dave’s Double: 640 calories | 49g fat | 7g carbs | 1g fiber | 3g sugar | 44g protein | 6g net carbs
  • Dave’s Triple: 920 calories | 70g fat | 8g carbs | 1g fiber | 3g sugar | 66g protein | 7g net carbs
  • Baconator:  740 calories | 57g fat | 6g carbs | 0g fiber | 2g sugar | 52g protein | 6g net carbs
  • Son of Baconator: 450 calories | 37g fat | 3g carbs | 0g fiber | 1g sugar | 29g protein | 3g net carbs
  • Jr. Bacon Cheeseburger: 260 calories | 21g fat | 3g carbs | 0g fiber | 2g sugar |15g protein | 3g net carbs
  • Jr. Cheeseburger Deluxe: 210 calories | 17g fat | 3g carbs | 1g fiber | 2g sugar | 12g protein | 2g net carbs
  • Jr. Cheeseburger:  160 calories | 12g fat | 1g carbs | 0g fiber | 1g sugar | 11g protein | 1g net carbs
  • Double Stack:  260 calories | 19g fat | 2g carbs | 0g fiber | 1g sugar | 20g protein | 2g net carbs

“I’ll have the Grilled Chicken Sandwich please, without the bun or sauce…”

wendys keto dining guide – side salad and a chicken sandwich

Stick with the basic grilled chicken here (not the Buffalo Ranch or the Spicy). The basic grilled chicken sandwich includes lettuce, tomato, and creamy ranch sauce (1g carb, same as mayonnaise, as seen below in Burger Toppings).

  • Grilled Chicken Sandwich (ask for no honey mustard): 140 calories | 2g fat | 1g carbs | 1g fiber | 1g sugar | 29g protein | 0 net carbs
  • Grilled Bacon Jalapeño Chicken Sandwich (ask for no onion tanglers): 320 calories | 18g fat | 3g carbs | 0g fiber | 1g sugar | 3g net carbs
  • Grilled Avocado BLT Chicken Sandwich: 420 calories | 27g fat | 6g carbs | 2g fiber | 2g sugar | 39g protein | 4g net carbs
  • Grilled Asiago Club: 330 calories | 19g fat | 3g carbs | 1g fiber | 2g sugar | 38g protein | 2g net carbs

Wendy’s Keto Burger & Chicken Sandwich Toppings

“…And to that sandwich, can you add…”

Wendy's bunless double cheeseburger with lettuce, tomato, and onion

What can you put on your sandwiches? Be aware some toppings cost extra (varies by location). I’ve also included the bun for Wendy’s as added information only — don’t order the bun.:

  • American Cheese, 1 slice: 40 calories | 3.5g fat | 1g carbs | 0g fiber | 0g sugar | 2g protein | 1 net carb
  • Asiago Cheese, 1 slice: 50 calories | 4g fat | 1g carbs | 0g fiber | 0g sugar | 3g protein | 1 net carb
  • Shredded Cheddar Cheese (2Tbsp): 70 calories | 6g fat | 1g carbs | 0g fiber | 0g sugar | 4g protein | 1 net carb
  • Bacon (1 slice): 30 calories | 2g fat | 0g carbs | 0g fiber | 0g sugar | 2g protein | 0 net carb
  • Lettuce: 1 calorie | 0g fat | 0.2g carbs | 0.1g fiber | 0.2g sugar | .1g protein | 0.1 net carb
  • Onion (4 rings): 5 calories | 0g fat | 1g carbs | 0g fiber | 1g sugar | 0g protein | 1 net carb
  • Mayonnaise: 40 calories | 3.5g fat | 1g carbs | 0g fiber | 0g sugar | 0g protein | 1 net carb
  • Mustard: 0 calories | 0g fat | 0g carbs | 0g fiber | 0g sugar | 0g protein | 0 net carbs
  • Ketchup: 10 calories | 0g fat | 2g carbs | 0g fiber | 2g sugar | 0g protein | 2 net carbs
  • Creamy Ranch Sauce: 40 calories | 4g fat | 1g carbs | 0g fiber | 0g sugar | 0g protein | 1g net carbs
  • Pickles (4 slices): 0 calories | 0g fat | 0g carbs | 0g fiber | 0g sugar | 0g protein | 0g net carbs
  • Tomato (1 slice): 5 calories | 0g fat | 1g carbs | 0g fiber | 1g sugar | 0g protein | 1g net carbs
  • Bun (for informational purposes only): 120-190 calories | 1.5-2g fat | 23-36g carbs | 1g fiber | 4-6g sugar | 7g protein | 22-35 net carbs

Wendy’s Keto Sides

Wendy's keto meal with side salad and bunless double cheeseburger

“Instead of French fries, can I get a side salad, please? No dressing or croutons.”

Their simple side salads are tremendous! You can add dressings (below), but personally, I’m a fan of grabbing the Buttermilk Ranch Dipping Sauce and watering it down slightly for better salad coverage.

You’ll also want to skip the croutons, and I’ve shared their macros underneath the dressings below to show why.

  • Garden Side Salad: 25 calories | 0g fat | 5g carbs | 2g fiber | 3g sugar | 1g protein | 3g net carbs
  • Caesar Side Salad: 60 calories | 3.5g fat | 5g carbs | 2g fiber | 2g sugar | 4g protein | 3g net carbs

wendys dressings

Wendy’s Keto Dressings & Sauces

  • Caesar Salad Dressing: 80 calories | 8g fat | 1g carbs | 0g fiber | 1g sugar | <1g protein | 1g net carbs
  • Classic Ranch Dressing: 100 calories | 10g fat | 2g carbs | 0g fiber | 1g sugar | 1g protein | 2g net carbs
  • Southwest Ranch Dressing: 80 calories | 8g fat | 2g carbs | 0g fiber | 1g sugar | 1g protein | 2g net carbs
  • Champagne Vinaigrette Dressing*: 60 calories | 3g fat | 7g carbs | 0g fiber | 6g sugar | 0g protein | 7g net carbs
  • Pomegranate Vinaigrette Dressing*: 70 calories | 3g fat | 10g carbs | 0g fiber | 9g sugar | 0g protein | 10g net carbs
  • Homestyle Gourmet Croutons*: 80 calories | 3g fat | 12g carbs | 2g protein

*Please note: Vinaigrette Dressings and croutons are not keto-friendly items, however, we have included them for informational purposes. 


Wendy’s Keto Meal Salads

wendys keto dining guide – chicken salad

“I’d like the Parmesan Grilled Chicken Caesar Salad, please. No dressing.”

Not in the mood for a burger? Try this instead!

  • Southwest Avocado Grilled Chicken Salad: 450 calories | 26g fat | 13g carbs | 3g sugar | 7g fiber | 42g protein | 6g net carbs
  • Parmesan Grilled Chicken Caesar Salad: 400 calories | 21g fat | 8g carbs | 5g fiber | 2g sugar | 49g protein | 3g net carbs

holding keto Wendy's baconator

As you can see, with a little due diligence, you can enjoy a keto-friendly lunch wherever your adventures take you! Enjoy!


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Join The Discussion

Comments 2

  1. Kayleigh

    Where did you find the nutrition information for the breakfast items? That’s been the only reason I haven’t tried their breakfast menu

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