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Dom Geracia by Dom Geracia

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.


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 a 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.


  • 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)

Keto at Wendys: Bunless Baconator

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)


  • 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)

Keto at Wendy's: Southwest Avocado Chicken Salad at Wendy's

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)


  • 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)

Keto Eating Out Guides

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!


  1. Avatar Cathy on April 28, 2020 at 9:00 pm

    Would love to see Wendy’s breakfast sandwiches without the bun nutritional information on this site.

  2. Avatar Nikki on December 27, 2019 at 12:30 am

    When I’m strapped for time I usually get either a Daves double or triple, no bun, no onion, no tomato. Done!

    • Dominic Geracia Dominic Geracia on January 2, 2020 at 9:44 pm

      Sounds delish! I’m not a fan of their onions.

  3. Avatar Bill on September 20, 2019 at 11:47 am

    Willl you have an app for android soon? Love your site.

  4. Avatar Beka on June 12, 2019 at 2:05 pm

    Is the new bacon chicken avacado with no bun considered low carb/Keto

    • Dominic Geracia Dominic Geracia on January 29, 2020 at 9:25 am

      Should be as long as you get the grilled chicken!

  5. Avatar Karen on April 26, 2019 at 9:48 am

    I normally get the jr bacon cheeseburger (bunless), but that baconator looks awesome so I might have to get that..or just two jr cheeseburgers put together. 🙂 Thanks for this article. Interesting seeing the stats.

  6. Avatar Joan on February 15, 2019 at 6:29 am

    This was quite helpful! I had no idea Wendy’s could be so accommodating. Game changer!

  7. Avatar Murali on January 25, 2019 at 1:01 pm

    I doubt the nutrition content provided here for Mayonnaise as it does include HFCS and Corn syrup clearly specified.

    • Dominic Dominic on January 26, 2019 at 7:58 am

      So does bacon typically and they’re still considered zero carbs. When the label reads 0g carbs, this means that there was less than 0.5 grams carbs and by law, they don’t have to round up.

Leave a Comment

Dom Geracia is a long time Keto diet follower who is passionate about simplifying the low carb lifestyle for beginners. When he's not posting yummy food pics on Instagram, you can likely find him cuddling the nearest cat or guzzling down (yet another) iced coffee.

Posted 04/08/2015

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