Keto on the Go: Low Carb Options at Wendy’s

Low Carb / Keto

When I'm on the go and haven't prepared a meal a meal to take with me, Wendy's is one of my favorite spots to pick-up a low-carb and keto-friendly meal. I may be biased because I worked at a Wendy's when I was in high school, but I feel as though there are some great options that won't ruin your progress with keto. As always, eating fast food is not ideal, but when you have options available, it makes the lifestyle so much easier to maintain.

Overview

For the most part, low-carbing at Wendy's is pretty standard. You will basically order a sandwich without the bun or get a salad. When I ask for "no bun please," the workers will generally give you the bun-less sandwich with the toppings on the side in a dish with a fork and knife. It's pretty convenient! Sometimes, they even put in big lettuce leaves to "wrap" the sandwich in.

* Values below are based on nutrition information from Wendy's. Values may differ, use your best judgement.

Meats

  • Jr. Hamburger patty, plain with no bun (120 calories, 8g fat, 0g carbs, 10g protein)
  • Single Hamburger patty, plain with no bun (240 calories, 16g fat, 0g carbs, 18g protein)
  • Grilled Chicken Breast, plain with no bun (130 calories, 1.5g fat, 3g carbs, 27g protein)
  • Applewood Smoked Bacon, 1 strip (20 calories, 1.5g fat, og carbs, 2g protein)

Toppings & Condiments

  • American Cheese, 1 slice (40 calories, 3.5g fat, 1g carbs, 2g protein)
  • Cheddar Cheese, 1 slice (80 calories, 6g fat, 0g carbs, 5g protein)
  • Asiago Cheese, 1 slice (50 calories, 4g fat, 1g carbs, 3g protein)
  • Shredded Cheddar Cheese (70 calories, 6g fat, 1g carbs, 4g protein)
  • Mayonnaise (50 calories, 5g fat, 0g carbs, 0g protein)
  • Mustard (5 calories, 0g fat, 0g carbs, 0g protein)
  • Ketchup (10 calories, 0g fat, 2g carbs, 0g protein)
  • Cheddar Cheese Sauce (2o calories, 1.5g fat, 1g carbs, 1g protein)
  • Pickles (3), Red Onion (2 rings), or Iceberg Lettuce (0 calories, 0g fat, 0g carbs, 0g protein)
  • Tomato (1 slice) or Spring Mix (5 calories, 0g fat, 1g carb, 0g protein)
  • Tartar Sauce (110 calories, 12g fat, 0g carbs, 0g protein)

Sides

  • Garden Side Salad, no dressing or croutons (25 calories, 0g fat, 5g carbs, 2g fiber, 1g protein)
  • Caesar Side Salad, no dressing or croutons (60 calories, 3.5g fat, 4g carbs, 2g fiber, 4g protein)

Dressings & Sauces

  • Lemon Garlic Caesar Dressing (110 calories, 11g fat, 2g carb, 2g protein)
  • Ranch Dressing (100 calories, 10g fat, 2g carb, 1g protein)
  • Light Ranch Dressing (50 calories, 4.5g fat, 2g carbs, 1g protein)
  • Italian Vinaigrette (60 calories, 5g fat, 4g carbs, 3g protein)
  • Thousand Island Dressing (130 calories, 12g fat, 5g carbs, 0g protein)
  • Buttermilk Ranch Dipping Sauce (120 calories, 12g fat, 2g carbs, 0g protein)

Drinks

  • Diet Coke, Coke Zero, Unsweetened Iced Tea (0 calories, 0g fat, 0 carbs, 0g protein)
  • Minute Maid Light Lemonade, small (10 calories, 0g fat, 0g carbs, 0g protein)

Meal Ideas

  • 2 Jr. Bacon Cheeseburgers, plain + Caesar Side Salad, with dressing (no croutons) + small Minute Maid Light Lemonade (580 calories,  42.5g fat, 11g carbs, 2g fiber, 34g protein) 9 Net Carbs
  • 3 Double Stack Cheeseburgers, plain with no bun + pickes + lettuce for wrapping (990 calories, 60g fat, 3g carbs, 75g protein) 3 Net Carbs
  • Grilled Chicken Sandwich, plain with no bun + Garden Side Salad + Ranch Dressing + Diet Coke (255 calories, 11.5g fat, 7g carbs, 2g fiber, 29g protein) 5 Net Carbs
  • Triple Baconator, plain with no bun + mayonnaise on the side + bottle of water (990 calories, 69g fat, 3g carbs, 0g fiber, 69g protein) 3 Net Carbs

A full report of Wendy's nutrition facts can be found here.

What is your favorite low-carb meal from Wendy's? Have any additional tips for navigating the menu? Post below!

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15 Comments

  1. Kristen on September 23, 2016 at 3:44 am

    Thank – you for this awesome post. I happened to be in the Wendy’s parking lot when I found it! I absolutely hate it when I think I’m making a healthy choice and then find out later that it has a ton of carbs. I ordered the grilled chicken sandwich no bun and a water. I am happy with my decision.

  2. Morgan on January 10, 2016 at 12:47 am

    What about the chili!!? That’s what I usually go for

    • Dominic on January 13, 2016 at 3:31 am

      Morgan-

      The chili might be a little high for a Keto diet as it is 16 net carbs for a small and 24 net carbs for a large.

      Dom

  3. Lenora Gray on May 21, 2015 at 9:06 pm

    You have no idea. You just saved my life

    • Dominic on June 9, 2015 at 10:49 pm

      Glad I could help!

  4. eyepatch on April 9, 2015 at 3:07 am

    Nice post. My go to meal which leaves me stuff is two double stacks no ketchup or mustard wrapped in lettuce. They serve them in nice to go containers with lids as well. I use sugar free ketchup to dip them in which I usually have a bottle of at work.

  5. Andre on April 9, 2015 at 2:51 am

    If anyone else was wondering about the tartar sauce, I checked two sites, including Wendy’s, and it appears to have no sugars/carbs in it. Strange since I usually see sweet relish as a tartar sauce ingredient.

    On another note, awesome site! Thanks!!!

  6. Jessica on April 9, 2015 at 2:50 am

    My son works at Wendy’s. Single baconator with mayo and an unsweetened tea is my fav.

  7. Ashley Bezera on April 9, 2015 at 1:44 am

    Thank you sooo much! I always have the most difficult time figuring out how many carbs will be in an item after I remove the bun. I had this issue at starbucks where I bought a sausage, egg, and cheese muffin and the bacon and gouda muffin and just ate the keto friendly stuff and couldn’t figure out the carbs for the life of me. There site is not nutrition friendly for picking apart items.

  8. Daniel on April 8, 2015 at 10:44 pm

    At my local Wendy’s, you can order the Spicy Chicken Caesar Salad with *grilled* chicken.

  9. Gaunt on April 8, 2015 at 8:28 pm

    Tell Wendy’s to bring back their Cob salad, it was keto heaven.

  10. Linda Muir on April 8, 2015 at 8:14 pm

    This is so helpful. I would like to hear some suggestions for Chipoltle or Hibachi Grill. We have those two new places in town! Thanks again!

  11. Maggie Kent on April 8, 2015 at 3:51 pm

    I love this, thanks so much for posting. Sometimes it is just unavoidable to need to eat on the fly. A few weeks ago I was in such a situation and I tried to ignore my hunger until I got home. Big mistake! I ended up way over hungry and I was feeling sick and nauseated ( it seems strange, but I always end up like that)
    Now I feel armed with good info and I’m not just guessing.

    • Dominic on April 8, 2015 at 5:02 pm

      Glad it will be helpful to you. I will be mosting more for different places, so keep your eyes peeled!

      Dominic

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