You can always get other elements added to your meal, though, so don’t worry about it too much.
Let’s take a look at some mouth-watering meals from Wendy’s you can still enjoy when you’re on a keto diet. Ready?
10 Best Low Carb Options at Wendy’s if You’re on a Keto Diet
Below are the 10 best meal options you can select next time you find yourself at a Wendy’s.
Please note that you will likely have to eliminate one or more of the following meal items in order for these meals to be considered keto friendly:
Croutons
Flour wrap
Tortilla chips
Honey mustard sauce
Croissant
French fries
Ketchup
Bun / bread
All the above items are high in either carbs or sugars, which directly impact ketosis. If you want to stick to your keto diet as much as possible and reap the benefits of ketosis, stay away from them!
As tempting as it might be, there are always other options you can try out to fill in the gap. Now, are you ready to check out these mouth-watering meals from Wendy’s?
Sausage, Egg, and Swiss Croissant
What to ask for: from the breakfast menu, ask for the egg, sausage, and croissant without bread
Nutritional information for this meal:
Total calories (kcal) – 600
Protein (g) – 23
Total carbs (g) – 34
Total fat (g) – 41
How to eliminate or reduce carbs from this meal: avoid the croissant
Requests / switches you can ask for: you can ask for egg and bacon is you don’t want to have sausage
What you shouldn’t eat from this meal: avoid the croissant
Double Stack
What to ask for: Request a double stack, but without ketchup or the bun. If you can, get the sandwich to be lettuce-wrapped, and ask for some creamy ranch to add a little extra flavor.
Nutritional information for this meal:
Total calories (kcal) – 390
Protein (g) – 24
Total carbs (g) – 26
Total fat (g) – 21
How to eliminate or reduce carbs from this meal: do not get ketchup or the bun
Requests / switches you can ask for: ask for the bun to be wrapped in lettuce (green style)
What you shouldn’t eat from this meal: avoid the bun and ketchup
Grilled Avocado BLT Chicken Sandwich
What to ask for: Get a grilled avocado BLT sandwich without the bun or wrapped in lettuce. Do not order the crispy version, as this version uses breadcrumbs, which are carbs.
Nutritional information for this meal:
Total calories (kcal) – 600
Protein (g) – 45
Total carbs (g) – 36
Total fat (g) – 31
How to eliminate or reduce carbs from this meal: reduce carbs by asking to get the meal without ranch dressing, creamy avocado, or tomato. Also skip the bun and go green style.
Requests / switches you can ask for: ask for the meal to be wrapped in lettuce rather than having a bun
What you shouldn’t eat from this meal: the bun and all sauces
Grilled Chicken Wrap
What to ask for: A grilled chicken wrap with lettuce instead of the regular wrap. Skip the mustard sauce.
Nutritional information for this meal:
Total calories (kcal) – 300
Protein (g) – 20
Total carbs (g) – 26
Total fat (g) – 13
How to eliminate or reduce carbs from this meal: skip the wrap and get it wrapped in lettuce instead, and avoid the honey mustard sauce
Requests / switches you can ask for: add some cheese and bacon to the meal
What you shouldn’t eat from this meal: the flour tortilla shell and honey mustard sauce
Baconator
What to ask for: request a Baconator, but without the mayo, ketchup, and bun. Ask if the burger can be wrapped in lettuce instead.
Nutritional information for this meal:
Total calories (kcal) – 950
Protein (g) – 58
Total carbs (g) – 38
Total fat (g) – 63
How to eliminate or reduce carbs from this meal: skip the sauces and the bun
Requests / switches you can ask for: ask for the burger to be wrapped in lettuce instead of having a bun
What you shouldn’t eat from this meal: the bun and ketchup. To be super healthy, omit the mayonnaise, as well.
Jr. Bacon Cheeseburger
What to ask for: a Jr. bacon cheeseburger without the bun and mayo. Get it wrapped in lettuce instead of having the bun
Nutritional information for this meal:
Total calories (kcal) – 380
Protein (g) – 19
Total carbs (g) – 26
Total fat (g) – 23
How to eliminate or reduce carbs from this meal: omit the bun and mayo
Requests / switches you can ask for: ask for it to be wrapped in lettuce
What you shouldn’t eat from this meal: the bun and mayo
Breakfast Baconator
What to ask for: Request the breakfast baconator, but without a bun
Nutritional information for this meal:
Total calories (kcal) – 770
Protein (g) – 36
Total carbs (g) – 36
Total fat (g) – 53
How to eliminate or reduce carbs from this meal: eliminate the bun
Requests / switches you can ask for: nothing
What you shouldn’t eat from this meal: the bun
Dave’s Double
What to ask for: Get the Dave’s double, but omit the ketchup and bun. Ask for it to be wrapped in lettuce instead.
Nutritional information for this meal:
Total calories (kcal) – 810
Protein (g) – 49
Total carbs (g) – 39
Total fat (g) – 51
How to eliminate or reduce carbs from this meal: don’t order the ketchup or bun
Requests / switches you can ask for: you can opt to avoid the pickles, tomatoes, and mayo
What you shouldn’t eat from this meal: the ketchup and bun
Parmesan Caesar Chicken Salad
What to ask for: request the full-size Parmesan Caesar chicken salad, but hold the croutons. Ask for the chicken to be grilled rather than breaded or crispy.
Nutritional information for this meal:
Total calories (kcal) – 560 / 310 (half)
Protein (g) – 51 / 28 (half)
Total carbs (g) – 10 / 6 (half)
Total fat (g) – 36 / 20 (half)
How to eliminate or reduce carbs from this meal: avoid the croutons
Requests / switches you can ask for: You may want to get a half portion, which will cut the nutritional facts above roughly in half.
What you shouldn’t eat from this meal: the croutons
Southwest Avocado Chicken Salad
What to ask for: get a full-sized Southwest avocado chicken salad, but skip the dressing and tomatoes to reduce carbs as much as possible.
Nutritional information for this meal:
Total calories (kcal) – 300
Protein (g) – 22
Total carbs (g) – 9
Total fat (g) – 21
How to eliminate or reduce carbs from this meal: skip the dressing and tomatoes
Requests / switches you can ask for: opt out of getting any tomatoes or having any dressing
What you shouldn’t eat from this meal: dressing and tomatoes
Final Thoughts
You can still enjoy some of your favorite meals from Wendy’s, even if you’re on a strict keto diet!
Although some elements will have to be avoided (like buns, wraps, and croutons), there is still plenty to enjoy. As long as you know what to look out for, you can turn any meal into a low carb and keto friendly option.
One of the most important things you can do when eating out, is avoiding the buns. Instead of getting all those carbs, ask for sandwiches and burgers to be wrapped in lettuce instead.
This adds an extra crunch, and is super healthy. Also, avoid croutons on salads, as well and dressings – they may be small factors, but they add up!
Finally, if you are looking for a meal without the carbs, and it doesn’t look like much – we got you. You can always add some extra bacon, cheese, or similar protein-filled options to help fill you up!
This will help keep you full, and you won’t be taking on any extra carbs or sugars because of it – works like a treat!
Hi, my name is Anna Kadance and I have been following a keto diet, on and off, for just over two years now. When I first started, I was in a deep depression due to my weight and the fact that I just couldn’t seem to get rid of it.
My body had given me two beautiful children, but now that our family was complete, I wanted to take it back as my own and get my pre-baby body back. I tried diet after diet, exercise program after program - nothing worked!
