Are you on a ketogenic diet and craving some fast food? Look no further than Wendy’s! With some modifications, you can enjoy a keto-friendly meal at this popular chain.
A great tip to eating Keto at Wendy’s is to skip the bun and opt for a lettuce wrap instead. Wendy’s offers this option for all their burgers. You can also get a grilled chicken sandwich without the bun.
Next, choose your toppings wisely. Avoid ketchup and go for mayo or mustard instead. Add some cheese, bacon, and avocado to increase the fat content.When it comes to sides, steer clear of the fries and opt for a side salad or some plain broccoli. You can also get a small chili, which is relatively low in carbs.
DIRTY, LAZY, KETO Fast Food Guide: 10 Carbs or Less: Ketogenic Diet, Low Carb Choices
- Directs you how to customize your keto fast food order (with accurate net carb information)
- Helps prevent keto boredom – discover new low carb menu and restaurant options
- Provides hard-to-find links to nutrition information for your favorite fast food restaurants
- Shares money-saving tips to help stretch your low carb dollar
Related: McDonald’s on Keto
I have categorized the menu items into three categories based on their compatibility with the ketogenic diet.
“Keto-friendly” at Wendy’s
- Dave’s Single (without bun, ketchup, or fries): 2g of carbs
- Dave’s Double (without bun, ketchup, or fries): 2g of carbs
- Dave’s Triple (without bun, ketchup, or fries): 2g of carbs
- Homestyle Chicken Sandwich (without bun or honey mustard sauce): 2g of carbs
- Spicy Chicken Sandwich (without bun or honey mustard sauce): 2g of carbs
- 10pc Chicken Nuggets (without breading or dipping sauce): 1g of carbs
- 4pc Chicken Nuggets (without breading or dipping sauce): 0g of carbs
- Chicken Go Wrap (without tortilla): 1g of carbs
- Unsweetened Iced Tea: 0g of carbs
Suggestions to make items more keto-friendly:
- Ask for extra lettuce, tomato, onion, pickles, or mustard to increase the flavor and nutrient density of your meal.
- Opt for a salad instead of fries as a side.
- Add avocado, bacon, cheese, or a fried egg to your meal for extra healthy fats and protein.
- Bring your own low-carb salad dressing or ask for olive oil and vinegar instead of the pre-made dressings.
“Keto Okay” at Wendy’s
- Baconator (without bun, ketchup, or fries): 2g of carbs
- Son of Baconator (without bun, ketchup, or fries): 2g of carbs
- Jr. Bacon Cheeseburger (without bun, ketchup, or fries): 2g of carbs
- Grilled Chicken Sandwich (without bun or honey mustard sauce): 2g of carbs
- Caesar Side Salad (without croutons or dressing): 3g of carbs
- Side Salad (without croutons or dressing): 4g of carbs
- Garden Side Salad (without croutons or dressing): 4g of carbs
- Chili (without beans): 12g of carbs
Suggestions to make items more keto-friendly:
- Consider eating only half of the sandwich or wrap to reduce your carb intake.
- Order your chicken nuggets with a side of ranch or buffalo sauce for extra flavor and fat.
- Consider using the bun or wrap as a “holder” for your food and then discarding it to reduce carb intake.
- Avoid sugary dipping sauces and condiments.
“Not Keto-Friendly” at Wendy’s
- French Fries: 44g of carbs (small), 58g of carbs (medium), 71g of carbs (large)
- Baked Potato: 63g of carbs (with sour cream and chives)
- Sour Cream and Chive Baked Potato: 63g of carbs
- Southwest Avocado Salad: 29g of carbs (with dressing)
- Taco Salad: 27g of carbs (with dressing and chili)
- Apple Pecan Chicken Salad: 35g of carbs (with dressing)
- Coca-Cola Soft Drinks: 39g of carbs (small), 60g of carbs (medium), 84g of carbs (large)
- Sprite: 38g of carbs (small), 57g of carbs (medium), 79g of carbs (large)
- Fanta Orange: 39g of carbs (small), 59g of carbs (medium), 81g of carbs (large)
- Hi-C Fruit Punch: 45g of carbs (small), 69g of carbs (medium), 97g of carbs (large)
- Lemonade: 59g of carbs (small), 89g of carbs (medium), 125g of carbs (large)
- Sweetened Iced Tea: 39g of carbs (large)
- Honest Tea: 22g of carbs (small), 32g of carbs (large)
- Strawberry Lemonade: 71g of carbs (small), 107g of carbs (medium), 150g of carbs (large)
- Chocolate Frosty: 25g of carbs (small), 42g of carbs (medium), 66g of carbs (large)
- Vanilla Frosty: 26g of carbs (small), 43g of carbs (medium), 68g of carbs (large)
- Classic Frosty Shake: 66g of carbs (small), 94g of carbs (medium), 128g of carbs (large)
- Vanilla Frosty Shake: 67g of carbs (small), 95g of carbs (medium), 129g of carbs (large)
- Chocolate Frosty Shake: 67g of carbs (small), 95g of carbs (medium), 130g of carbs (large)
Not Keto-Friendly Suggestions:
- Avoid these items altogether or consume them in moderation as a treat.
- Look for keto-friendly alternatives such as water, unsweetened iced tea, or black coffee.
- Consider bringing your own keto-friendly snacks or treats to the restaurant to avoid temptation.
Keeping Keto at Wendy’s
When ordering at Wendy’s on keto, don’t be afraid to customize your meal. Ask for no croutons on your salad or extra lettuce instead of rice in a bowl. The staff are usually happy to accommodate. Remember to track your macros and stay within your daily carb limit. Wendy’s can be a convenient and tasty option for those on a ketogenic diet. Enjoy your meal without derailing your progress!
Keto-friendly Helpers
And if you’re looking to up your Keto game, check out some of these amazing helpers:
- Ketogenic Diet and Intermittent Fasting for Beginners: A Complete Guide to the Keto Fasting Lifestyle
- KETO-MOJO Blood Ketone and Glucose Testing Kit
- Quest Nutrition Tortilla Style Protein Chips
- V2 KETOSCAN Mini Breath Ketone Meter
- Lakanto Monkfruit Sweetener
- Perfect Keto Collagen Powder
These helpers will help you stay on track and make your Keto journey even more enjoyable. Happy eating!
