What Should I Order at Wendy’s? Keto Dining Guide

Got a yen for the Wen?

Wendy’s is SO YUM! While they offer only semi-helpful nutritional information on their menu as a guide (not customizable), I ran some macros for you so you can figure out what to choose from the menu! 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 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

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


Here’s how to order keto at America’s fun fast food spot:


Lunch & Dinner

wendys keto dining guide – baconator

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

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.

MyFitnessPal suggests a Wendy’s toasted hamburger bun has 37 carbohydrates (see below under Burger Toppings). I subtracted those 37 plus 2 carbs more per burger for ketchup (when it comes with ketchup). Note these burgers will still contain lettuce, tomatoes, and onion (those macros are listed individually below Burger Toppings for further consideration):

  • Dave’s Single: 380 calories | 32g fat | 3g carbs | 23g protein
  • Dave’s Double: 620 calories | 49g fat | 4g carbs | 42g protein
  • Dave’s Triple: 900 calories | 70g fat | 6g carbs | 71g protein
  • Baconator:  760 calories | 60g fat | 3g carbs | 52g protein
  • Son of Baconator: 440 calories | 32g fat | 0g carbs | 27g protein
  • Jr. Bacon Cheeseburger: 240 calories | 16g fat | 0g carbs | 18g protein
  • Jr. Cheeseburger Deluxe: 150 calories | 17g fat | 0g carbs | 9g protein
  • Jr. Cheeseburger:  90 calories | 11g fat | 0g carbs | 6g protein
  • Double Stack:  200 calories | 19g fat | 0g carbs | 18g protein

“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 chicken here (not the Buffalo Ranch or the Spicy). The basic sandwich includes lettuce, tomato, and creamy ranch sauce (1g carb, same as mayonnaise, as seen below in Burger Toppings). The Asiago sandwich includes bacon. For both sandwiches:

Grilled Chicken Sandwich: 180 calories | 8g fat | 2g carbs | 27g protein
Grilled Asiago Club: 340 calories | 21g fat | 1g carbs | 36g protein


Burger Toppings

“…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 for Wendy’s (as added information only. Don’t order the bun):

  • American Cheese, 1 slice: 40 calories | 4g fat | 1g carbs | 2g protein
  • Asiago Cheese, 1 slice: 50 calories | 4g fat | 1g carbs | 3g protein
  • Shredded Cheddar Cheese (2Tbsp): 70 calories | 6g fat | 1g carbs | 4g protein
  • Bacon (1 slice): 20 calories | 2g fat | 0g carbs | 2g protein
  • Mayonnaise: 50 calories | 6g fat | 1g carbs | 0g protein
  • Mustard: 5 calories | 0g fat | 0g carbs | 0g protein
  • Ketchup: 10 calories | 0g fat | 2g carbs | 0g protein
  • Creamy Ranch Sauce: 35 calories | 4g fat | 1g carbs | 0g protein
  • Pickles (3), Onion (2 rings), or Lettuce (1.2 cup): 0 calories | 0g fat | 0g carbs | 0g protein
  • Tomato (1 slice): 5 calories | 0g fat | 1g carb | 0g protein
  • Bun (for informational purposes only): 190 calories | 2g fat | 37g carbs | 7g protein

Sides

wendys keto dining guide – side salad

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

Their simple side salads are tremendous! Skip the croutons, whose macros are shown below dressings. 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:

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

Dressings & Sauces

  • Avocado Salad Dressing: 100 calories | 8g fat | 2g carb | 1g protein
  • Southwest Ranch Dressing: 80 calories | 8g fat | 2g carb | 1g protein
  • Lemon Garlic Caesar Dressing: 110 calories | 11g fat | 2g carb | 2g protein
  • Buttermilk Ranch Dipping Sauce: 120 calories | 12g fat | 3g carbs | 0g protein
  • Homestyle Gourmet Croutons (for informational purposes only): 80 calories | 3g fat | 12g carb | 2g protein

Meal Salad

wendys keto dining guide – chicken salad

“I’d like the Southwest Avocado Grilled Chicken Salad, please. No dressing.”

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

  • Southwest Avocado Grilled Chicken Salad: 600 calories | 41g fat |  18g carbs |  7g fiber | 42g protein

Dressings & Sauces

  • Avocado Salad Dressing: 100 calories | 8g fat | 2g carb | 1g protein
  • Southwest Ranch Dressing: 80 calories | 8g fat | 2g carb | 1g protein
  • Lemon Garlic Caesar Dressing: 110 calories | 11g fat | 2g carb | 2g protein
  • Buttermilk Ranch Dipping Sauce: 120 calories | 12g fat | 3g carbs | 0g protein
  • Homestyle Gourmet Croutons (for informational purposes only): 80 calories | 3g fat | 12g carb | 2g protein

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


Up Next: Check out these other restaurant deals and tips!


5 Comments

  • Amanda

    While their website may not offer customization, their app most certainly does. You can adjust anything and then hit save, then nutrition and it will give you all the nutritional info for your new meal.

  • MegD

    With the salad, why is it best to not get the dressings? I love their new southwest avocado chicken salad and the ranch dressing only having 2g of sugar didn’t seem bad. Is there something else I should be monitoring?

    • Amber (Hip2Keto Sidekick)

      It’s best to not ask for dressing on the salad itself, minimally. I typically am so stingy with my carbs, I skip the dressing. That said, the dressing macros are listed, so definitely enjoy if it’s in your carb budget!

    • Amber (Hip2Keto Sidekick)

      Hi there! That is what the Wendy’s site has listed for the salad. The breakdown for the ingredients is listed above. Hope that helps!

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