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Home Low Carb Guide to Eating Out

Wendy’s Keto Options – Low Carb at Wendy’s

wendys featured image
Posted on April 6, 2020 By Lara

Wendy’s keto options make staying keto on the go easy! They have delicious burgers that are made from 100% beef, yummy salads that actually fill you up, and of course BACON!

Being Keto at Wendy’s is actually pretty freaking easy! We love Wendy’s because their burgers are made with 100% beef and no fillers. This means that there are no hidden carbs like some other brands out there. Add they also have Lara’s favorite bacon of all the fast food chains lol.

In This Article

  • Wendy’s Keto Options
  • Is Wendy’s Keto Friendly?
  • What Can I Eat at Wendy’s That is Low Carb?
  • How Do You Order Low Carb at Wendy’s?
  • Is Wendy’s Taco Salad Keto?
  • What’s the Healthiest Thing to Eat at Wendy’s?
  • How Many Carbs Are in a Wendy’s Baconator?
  • What Fast Food is Keto Friendly? 
  • Tips for Keto Success

Wendy’s Keto Options

We all know that ordering food on the go is just more convenient. And let’s be honest. We all love a good fast food trip once in a while. Or more often, we don’t judge. When we have a hankering, we often crave Wendy’s!

Whether you’re on a road trip, need to grab a quick bite on your lunch break, or just straight up crave some good old fast food, we have tips to help keep you in ketosis while enjoying your cravings.

Wendy’s Double Cheeseburger with Lettuce, Pickles and Onion

Is Wendy’s Keto Friendly?

Wendy’s can be keto friendly! Obviously, it depends on what you order, but staying keto at Wendy’s is definitely possible. We’ve done it! Wendy’s doesn’t have low carb bread by any means. However, the way you order your food can turn a carb-loaded sandwich into a protein and veggie packed delight!

Wendy's keto options - baconator no bun
Wendy’s Baconator with No Bun

What Can I Eat at Wendy’s That is Low Carb?

Eating low carb at Wendy’s is super easy. Faith and I recently had a meal at Wendy’s and it was soooo good AND it was keto! 

Here’s What We Ordered:

  • Southwestern chicken avocado salad, with ranch (optional)
  • Baconator, no bun, add mayo and mustard (optional)
  • Double cheese burger, no bun, add pickles, add onion

For other keto Wendy’s meals, we would recommend ordering the Dave’s Single or Dave’s Double with no bun or with a lettuce wrap! 

These meals are both low in carbs and loaded with good fats that we love to fit into our food throughout the day!

Wendy's keto options - southwestern chicken salad
Southwestern Chicken Salad

How Do You Order Low Carb at Wendy’s?

Wendy’s keto options – what are they? Trust us, you can order delicious food and stay keto at Wendy’s. 

To Eat Keto at Wendy’s, Here Are Some of Our General Tips:

  • Order your favorite salad with no croutons, minimal or no fruit, and a savory dressing to add some extra fat.
  • Order a cheeseburger with no bun, add bacon, and add your favorite low carb toppings.
  • Be sure to ask for your condiments on the side! That way you have more control over what’s going on your food.
  • If you ask for your sandwich without a bun, Wendy’s will give you your food with a fork and knife.
  • Ask for a lettuce wrap instead of a bun if you want to pick up and eat your sandwich with your hands.
Wendy's keto options - double cheeseburger no bun
Wendy’s Double Cheeseburger with No Bun, Add Onion, Pickles and Lettuce

Is Wendy’s Taco Salad Keto?

Wendy’s Taco Salad no doubt is probably pretty darn good, but unfortunately is not so keto. That puppy weighs in at a whopping 67 grams of carbs! Yikes. You’d be able to cut a good chunk of those carbs if you take out the tortilla chips. But by the time you pick out all the good stuff, is it really even a taco salad anymore?

What’s the Healthiest Thing to Eat at Wendy’s?

If you’re looking for healthy options to eat at Wendy’s, look for something lower in calories. (Try to keep your meal around 500 calories.) A good way to trim down a lot of calories is by ordering your sandwich with a lettuce wrap instead of a bun.

You know that gross feeling you get in your stomach after eating a big fast food meal with loads of carbs? Say goodbye to that! When you order without the bun or with a lettuce wrap, you’ll keep your carbs and calories in check and your body will feel good. 

To stay healthy when eating at Wendy’s (or any fast food joint), a good tip is to be mindful of the sides. The calories can really add up! For example, a large order of fries is 530 calories, which is about the amount of calories you should consume in your entire meal for an average person (if you’re eating 3 meals per day). 

Wendy's keto options - southwestern chicken salad and baconator no bun

When Choosing Healthy at Wendy’s, we Recommend: 

Southwest Avocado Chicken Salad – (300 cal half / 600 cal full, 9 g carbs half / 17 g carbs full)

Grilled Avocado BLT Chicken Sandwich – (Order with no bun or lettuce wrap and condiments on side) – (600 cals & 36 g carbs with bun) 

Dave’s Single Cheeseburger – (Order with no bun or lettuce wrap and condiments on side) – (570 cals & 38 g carbs with bun)

Wendy's keto options - southwestern chicken salad

How Many Carbs Are in a Wendy’s Baconator?

In the legendary Wendy’s Baconator, there are 38 grams of carbs. Most of these carbs come from the bun, which you can definitely ditch!

Once again, ask for no bun to eat your Baconator with a fork and knife, or ask for a lettuce wrap to lose the bun and cut down your carb and overall calorie consumption!

Wendy's keto options - baconator no bun
Wendy’s Baconator with No Bun

What Fast Food is Keto Friendly? 

If you’re new to keto, you might be struggling with adjusting to your new way of eating. If you’re used to consuming fast food frequently, this is probably a difficult adjustment for you. Luckily, we’ve done our research to help you get your fast food fix and stay keto! Lots of fast food can be keto friendly if you know where to go and what to order! 

On our Keto Fast Food List – What and Where to Order, we list at ton of different restaurants and give you multiple examples of low carb options to order at each fast food joint.

Check out post on How to Order Keto at Chipotle for tons of ideas on ordering low carb meals at your favorite Mexican fast food place!

Share your favorite keto Wendy’s options in the comments below!

keto at wendy's pinable image

Tips for Keto Success

Save Money and Jumpstart Keto

If you found this post and you’re ready to start a keto diet, check out our 5 Day Budget Keto Meal Plan to get into ketosis fast! You’ll get 5 days worth of recipes and eat for under $5 per day!

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4 Week Keto Meal Plan

For something a little longer term, you might be interested in our 4 week keto meal prep course. It comes with 4 weeks of keto meal plans (1200, 1500, and 1800 calorie levels), weekly keto grocery lists, 40 keto recipe ebook, how to meal prep ebook, videos, and more!

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Keto Recipe Inspiration

Or if you’ve been doing keto for a while and just need a little help with inspiration, we’ve got you covered! Check out our low carb and keto recipe collection.

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I want to start keto!

Let's do this together! In a month you'll be happy you started. Take it one step at a time:

  1. Read this article about keto. It'll answer a ton of your questions.
  2. Calculate your macros. It's easy and we'll walk you through it.
  3. Find out what foods are keto. It's more than you might think!
  4. Put together your keto meal plan. Go with recipes you love, and try some new things too.
  5. Make your keto shopping list.
  6. Grocery shop. Cook. Enjoy. And reap the benefits of keto.

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Comments

  1. Shon says

    Wendy’s was my go-to fast-food lunch a year and a half ago when I first tried keto. Just coming back to it and find out that now, at least at the Wendy’s in my town, they no longer put the bunless burgers in a plastic container, but rather just put it between two limp pieces of lettuce barely big enough to cover the patty and wrap it in paper, which leaves you with a mess when you go to unwrap and eat it. Does anyone know if this is just my local Wendy’s or if it’s happened all over.

    Reply
  2. Sandy Johnston says

    The Keto Queens is literally the BEST keto website anywhere, I read it every day, and I’m so grateful I found it, it helped me lose weight and I hope it helps some others!

    Reply
  3. Paul Sarcinella says

    I had no idea Wendy’s offered this! Thank you!

    Reply

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The Keto Queens is monetized in part though affiliate links, and as an Amazon Associate we earn from qualifying purchases. This means that if you click on an affiliate link and/or purchase an item after clicking on an affiliate link, The Keto Queens may receive a percentage of the sales price. We only recommend products that we love and use. To learn more, please read our Privacy Policy.
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