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

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Our Wendy’s keto dining guide has breakfast, lunch, and dinner covered!

Wendy's bunless keto baconator

We love eating keto at Wendy’s!

Wendy’s has so many delicious keto options on its 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. The app 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:


Wendy’s Keto Breakfast

wendys breakfast bowl

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

In case you didn’t know, Wendy’s has a breakfast menu! We love 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 Total Carbs | 0g Fiber | 3g Sugar | 29g Protein | 6g Net Carbs
  • Sausage Egg & Cheese: 370 Calories | 33g Fat | 3g Total Carbs | 0g Fiber | 2g Sugar | 17g Protein | 3g Net Carbs
  • Bacon Egg & Cheese: 190 Calories | 6g Fat | 2g Total Carbs | 0g Fiber | 1g Sugar | 13g Protein | 2g Net Carbs
  • Bacon (side): 60 Calories | 4g Fat | 1g Total Carbs | 0g Fiber | 0g Sugar | 4g Protein | 1g Net Carbs
  • Sausage Patty (side): 240 Calories | 22g Fat | 2g Total Carbs | 0g Fiber | 1g Sugar | 9g Protein | 2g Net Carbs
  • Strawberries (side): 20 Calories | 0g Fat | 5g Total 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 webdy bunless keto baconator

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 Total Carbs | 1g Fiber | 3g Sugar | 25g Protein | 5g Net Carbs
  • Dave’s Double: 640 Calories | 49g Fat | 7g Total Carbs | 1g Fiber | 3g Sugar | 44g Protein | 6g Net Carbs
  • Dave’s Triple: 920 Calories | 70g Fat | 8g Total Carbs | 1g Fiber | 3g Sugar | 66g Protein | 7g Net Carbs
  • Baconator:  740 Calories | 57g Fat | 6g Total Carbs | 0g Fiber | 2g Sugar | 52g Protein | 6g Net Carbs
  • Son of Baconator: 450 Calories | 37g Fat | 3g Total Carbs | 0g Fiber | 1g Sugar | 29g Protein | 3g Net Carbs
  • Jr. Bacon Cheeseburger: 260 Calories | 21g Fat | 3g Total Carbs | 0g Fiber | 2g Sugar |15g Protein | 3g Net Carbs
  • Jr. Cheeseburger Deluxe: 210 Calories | 17g Fat | 3g Total Carbs | 1g Fiber | 2g Sugar | 12g Protein | 2g Net Carbs
  • Jr. Cheeseburger:  160 Calories | 12g Fat | 1g Total Carbs | 0g Fiber | 1g Sugar | 11g Protein | 1g Net Carbs
  • Double Stack:  260 Calories | 19g Fat | 2g Total Carbs | 0g Fiber | 1g Sugar | 20g Protein | 2g Net Carbs

wendys keto dining guide – side salad and a chicken sandwich

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

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 Total Carbs | 1g Fiber | 1g Sugar | 29g Protein | 0g Net Carbs
  • Grilled Bacon Jalapeño Chicken Sandwich (ask for no onion tanglers): 320 Calories | 18g Fat | 3g Total Carbs | 0g Fiber | 1g Sugar | 3g Net Carbs
  • Grilled Avocado BLT Chicken Sandwich: 420 Calories | 27g Fat | 6g Total Carbs | 2g Fiber | 2g Sugar | 39g Protein | 4g Net Carbs
  • Grilled Asiago Club: 330 Calories | 19g Fat | 3g Total Carbs | 1g Fiber | 2g Sugar | 38g Protein | 2g Net Carbs

Wendy’s Keto Burger & Chicken Sandwich Toppings

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

“…And to that sandwich, can you add…”

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

  • American Cheese, 1 slice: 40 Calories | 3.5g Fat | 1g Total Carbs | 0g Fiber | 0g Sugar | 2g Protein | 1g Net Carbs
  • Asiago Cheese, 1 slice: 50 Calories | 4g Fat | 1g Total Carbs | 0g fiber | 0g Sugar | 3g Protein | 1g Net Carbs
  • Shredded Cheddar Cheese (2Tbsp): 70 Calories | 6g Fat | 1g Total Carbs | 0g Fiber | 0g Sugar | 4g Protein | 1g Net Carbs
  • Bacon (1 slice): 30 Calories | 2g Fat | 0g Total Carbs | 0g Fiber | 0g Sugar | 2g Protein | 0g Net Carbs
  • Lettuce: 1 Calorie | 0g Fat | 0.2g Total Carbs | 0.1g Fiber | 0.2g Sugar | 1g Protein | 0.1g Net Carbs
  • Onion (4 rings): 5 Calories | 0g Fat | 1g Total Carbs | 0g Fiber | 1g Sugar | 0g Protein | 1g Net Carbs
  • Mayonnaise: 40 Calories | 3.5g Fat | 1g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 1g Net Carb
  • Mustard: 0 Calories | 0g Fat | 0g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
  • Ketchup: 10 Calories | 0g Fat | 2g Total Carbs | 0g Fiber | 2g Sugar | 0g Protein | 2g Net Carbs
  • Creamy Ranch Sauce: 40 Calories | 4g Fat | 1g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 1g Net Carbs
  • Pickles (4 slices): 0 Calories | 0g Fat | 0g Total Carbs | 0g Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
  • Tomato (1 slice): 5 Calories | 0g Fat | 1g Total Carbs | 0g Fiber | 1g Sugar | 0g Protein | 1g Net Carbs

Bun (for informational purposes only)

120-190 Calories | 1.5-2g Fat | 23-36g Total Carbs | 1g Fiber | 4-6g Sugar | 7g Protein | 22-35 Net Carbs


wendys dressings

Wendy’s Keto Dressings & Sauces

  • Caesar Salad Dressing: 80 Calories | 8g Fat | 1g Total Carbs | 0g Fiber | 1g Sugar | <1g Protein | 1g Net Carbs
  • Classic Ranch Dressing: 100 Calories | 10g Fat | 2g Total Carbs | 0g Fiber | 1g Sugar | 1g Protein | 2g Net Carbs
  • Southwest Ranch Dressing: 80 Calories | 8g Fat | 2g Total Carbs | 0g Fiber | 1g Sugar | 1g Protein | 2g Net Carbs
  • Champagne Vinaigrette Dressing*: 60 Calories | 3g Fat | 7g Total Carbs | 0g Fiber | 6g Sugar | 0g Protein | 7g Net Carbs
  • Pomegranate Vinaigrette Dressing*: 70 Calories | 3g Fat | 10g Total Carbs | 0g Fiber | 9g Sugar | 0g Protein | 10g Net Carbs
  • Homestyle Gourmet Croutons*: 80 Calories | 3g Fat | 12g Total Carbs | 0g Fiber | 1g Sugar | 2g Protein | 12g Net Carbs

*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 a Wendy’s salad instead!

  • Southwest Avocado Grilled Chicken Salad: 450 Calories | 26g Fat | 13g Total Carbs | 3g Sugar | 7g Fiber | 42g Protein | 6g Net Carbs
  • Parmesan Grilled Chicken Caesar Salad: 400 Calories | 21g Fat | 8g Total 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!


Check out these other restaurant deals and tips!


About the writer:

Angela graduated with a Bachelor's Degree and has 20+ years of experience as a writer and photographer with her work being featured in US Weekly Magazine, The Los Angeles Times, People Magazine, and more.


Join The Discussion

Comments 8

  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

  2. Emily Adams

    Does anyone know if the burgers are gluten free? My daughter has a gluten allergy and I can’t find it on the website. Obviously, without the bun.

    • Jennifer (Hip Sidekick)

      The is the only thing I can find about their actual hamburger patties: They contain ground beef, salt. HAMBURGER PATTIES ARE COOKED ON THE SAME GRILL AS AND MAY COME IN CONTACT WITH INGREDIENTS THAT CONTAIN MILK AND SOY.

      It does not show that they have wheat allergen ingredients. Hope this is helpful!

  3. Melissa

    I notice it says to order the parm grilled chix Caesar salad without the dressing but above it says the Caesar dressing is only 1 carb – am I reading that wrong?

    • Amber (Hip Sidekick)

      Hi Melissa! We still include the information on the dressings, so that you know their nutritional values if you would still like to add them. Hoping this helps!

  4. Joy

    I love having breakfast or lunch at Wendy’s !
    Grilled chicken lettuce wraps with extra spring mix no sauces add Munster cheese!
    And breakfast a breakfast baconator no bun!
    Delicious 😋 !

    • Amber (Hip Sidekick)

      Sounds yummy! Thanks for letting us know what you’ve enjoyed!

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