Wondering what's keto-friendly at Wendy's? You have reached the right place! Eating out on a keto diet can be a little daunting, especially with all the dos and don’ts involved.
But don’t worry: this guide will be your ally, proving that enjoying your favorite fast food joint is still possible with a few simple tweaks. It’s the perfect place for beef lovers, as it serves 100% beef and claims to always be fresh, never frozen.
Fast food is ingrained in our culture and busy lives, so we’re here to demonstrate how it aligns with your low-carb goals. Keep reading to discover how to navigate the world of delicious low-carb options at this fast-food restaurant.
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How to Order Keto at Wendy’s
When ordering keto, either at Wendy’s or any other fast food chain, remember the golden rule: all burgers should be bunless. Anything breaded is off-limits, and be sure to be especially cautious with sauces and salad dressings, as they often hide plenty of sugars and other sneaky carbs.
You Can Order “No Bun” or a Lettuce Wrap at Wendy’s
Wendy's provides the option to order burgers without the bun or wrapped in lettuce, making it easier to enjoy their sandwiches on the go.
Keto Breakfast at Wendy’s
You should ensure that your body receives a substantial serving of protein and ample healthy fats in the mornings, as this will fuel you with energy throughout your day. Wendy’s menu offers a variety of healthy options that will do exactly this while also being delicious and filling.
a. Breakfast Sandwich Options
Wendy’s breakfast offerings are available in biscuit, English muffin, or croissant form. Since these options are high in carbohydrates and not typically suitable for the keto diet, it’s best to avoid them. Instead, consider requesting a lettuce wrap for your order.
1. Sausage, Egg & Cheese
Swap the croissant, muffin, or biscuit for a lettuce wrap, and you’ll get a sausage patty, an egg, American cheese, and a buttery spread.
2. Bacon, Egg & Cheese
Opt out of the croissant/muffin/biscuit, and you’ll get an egg, Applewood smoked bacon, cheese, and a buttery spread.
3. Breakfast Baconator
This is a Wendy’s classic and one of their more popular offerings. It’s fantastic that with a bit of customization, you can still enjoy it while staying on track with your keto journey. Simply order it without the bun, and you’ll be treated to a delicious combination of grilled sausage, plenty of American cheese, and crispy smoked bacon, all smothered in Swiss cheese sauce.
4. Sausage Biscuit
Typically, this breakfast item includes a sausage patty served on a soft biscuit. Since the biscuit is high in carbs, order it without the biscuit.
You may also like: Keto French Toast Recipe.
b. Breakfasts to Avoid on Keto
While we’ve aimed to include all the keto-friendly meals from the Wendy’s menu in this guide, we’ve also compiled a short list of their breakfast offerings that should be avoided at all costs.
Keto Lunch and Dinner at Wendy's
Wendy's menu truly shines when it comes to low-carb lunch and dinner choices. With a plethora of delicious keto options available, you can enjoy your meals guilt-free, knowing that they still adhere to low-carb diet guidelines.
Chicken Options
1. Grilled Chicken Ranch Wrap
While most Wendy’s chicken sandwiches are breaded and not suitable keto option, you can still savor their grilled chicken wrap – just request it without the tortilla. Though nutritional information for this wrap without the tortilla isn’t provided, it’s safe to assume it’s keto-friendly. It features grilled chicken, lettuce, shredded cheddar cheese, and Wendy’s creamy ranch sauce, which is low-carb. You can also opt for mayonnaise, one of the most keto-friendly condiments.
Burger Options
1. Dave’s Single
This burger features a quarter-pound of fresh beef. It is usually served with cheese, lettuce, tomato, pickles, onions, mayonnaise, and ketchup on a bun. Order without the bun and ketchup for a beef patty, American cheese, crinkle-cut pickles, tomato, lettuce, sweet onion, and mayonnaise. Feel free to double or even triple it for a heartier meal.
2. Dave’s Double
It is similar to the single version but with more meat and cheese. For its keto-friendly version, order it without the bun and ketchup and opt for a lettuce wrap or bowl presentation.
3. Dave’s Triple
For those needing something more filling, this burger with three-quarters of a pound of fresh beef will satisfy every meat lover. Order it without the bun and ketchup and request a lettuce wrap or bowl to customize it for a keto diet.
4. Baconator
Skip on the ketchup and swap the bun for a lettuce wrap. You’ll get a beef patty, smoked bacon, American cheese, and mayonnaise.
5. Son of Baconator
This is a lighter version of the Baconator, as it contains two junior beef patties instead of the regular-sized ones. It’s equally delicious, though; just make sure to order it without the bun and the ketchup.
6. Big Bacon Classic
Skip on the bun and ketchup, and you’ll get a more traditional burger compared to the Baconator, with a single beef patty, American cheese, smoked bacon, tomato, pickles, lettuce, and mayonnaise. If you’re craving more, you can also double or triple it.
7. Double Stack
This features two junior-sized beef patties typically layered with American cheese, pickles, onions, ketchup, and mustard on a bun. Swap the bun for a lettuce wrap and skip on the ketchup.
8. Jr. Bacon Cheeseburger
It includes a junior beef patty topped with American cheese, Applewood smoked bacon, lettuce, tomato, and mayonnaise on a small bun. You can customize it for a keto diet by removing the bun and high-carb sauces and asking for extra lettuce to wrap the burger.
9. Jr. Cheeseburger
Order it without ketchup and swap the bun for a lettuce wrap. It contains a junior patty topped with American cheese, as well as pickles, sweet onion, and mustard.
10. Jr. Cheeseburger Deluxe
Request it without the bun and ketchup. This variation includes all the diet-friendly ingredients of the Jr. Cheeseburger, with the addition of fresh lettuce and tomato. This makes it a more well-rounded option compared to the standard Jr. Cheeseburger.
11. Jr. Hamburger
Without the bun and ketchup, this is a very lightweight option that consists of a junior patty, crinkle-cut pickles, mustard, and sweet onion.
Lunches and Dinners to Avoid
Skip all the crispy chicken sandwiches except for the Grilled Chicken Ranch Wrap, which is without the bun. Wendy’s breads all its chicken heavily, making it unsuitable for keto. Also, steer clear of their fries and sides. The ketogenic diet aims to put your body in a state of ketosis, where it burns fat instead of carbs. With these carb-loaded options, achieving ketosis will be a challenge.
Keto Dressings and Sauces
To add some flavor to your order, we’ve carefully reviewed Wendy’s menu items to find all the low-carb sauces and dressings that enhance the taste while still following keto guidelines.
1. Ghost Pepper Ranch
This ranch dressing is infused with the intense heat of ghost pepper, making it perfect for adding a spicy kick to salads or dips.
2. Buttermilk Ranch
A classic creamy dressing, buttermilk ranch offers a rich blend of flavors, ideal for those who enjoy a thicker, creamier consistency in their dressings or as a dip.
3. Cheddar Cheese Sauce
This smooth cheese sauce is versatile and enhances the flavor of nachos, vegetables, or baked dishes with mild cheddar goodness.
4. Caesar Dressing
A lighter take on the traditional Caesar, this dressing is well-suited for dressing lighter Caesar salads without overwhelming flavors.
5. Ranch Dressing
A staple for many, this creamy and balanced dressing is perfect for salads, dips, or as a topping for a variety of dishes.
Wendy’s Keto Meal Salads
If you find yourself craving something with a bit more greenery than a lettuce-wrapped burger, you’re in luck because Wendy’s offers some salads that can easily be tailored to suit a keto lifestyle. Although they contain more carbs than other options in this guide, you can still incorporate them into your daily macro count if you make them your main meal of the day.
1. Parmesan Chicken Caesar Salad
Enjoy this fresh, protein-rich meal made with grilled chicken, Italian cheese, Parmesan crumble
(crouton), and Caesar dressing.
2. Cobb Salad
It is made with grilled chicken, diced tomatoes, lettuce, shredded cheddar cheese, chopped eggs, smoked bacon, crispy onions, and ranch dressing.
Keto Drinks Available on the Wendy’s Menu
Tasty beverages are an essential component of any complete meal, and Wendy’s fortunately offers a variety of low-carb and sugar-free drinks that will elevate your dining experience.
1. Regular Hot Coffee
This black coffee, made from 100% Arabica beans, offers a rich, full-bodied flavor, ideal for coffee purists. Drink it without sugar, or add the keto-friendly sweetener of your choice.
2. Small Cold Brew Iced Coffee
Cold brew iced coffee provides a smooth and refreshing taste, perfect for those warm days when you need a cool beverage. Order it without sugar, or ask for the keto-friendly sweetener of your choice.
3. Coca-Cola Zero
This mimics the traditional Coca-Cola flavor, but without the sugar, using artificial sweeteners to achieve a similar taste profile.
4. Diet sodas
These sodas provide the sweetness of traditional sodas without sugar, thanks to artificial sweeteners.
5. Small Minute Maid Light Lemonade
Without all the sugar of a classic lemonade, this makes for a refreshing, low-carb treat.
6. Iced Tea, unsweetened
Unsweetened iced tea is a crisp and refreshing choice. It delivers the pure, brisk flavors of brewed tea without any added sugars or calories.
Low-carb and Keto Desserts
For those following a ketogenic diet, it's important to note that Wendy's does not offer keto-friendly dessert options. The dessert menu at Wendy's primarily features items like the iconic Frosty, which are high in sugars and carbohydrates, making them unsuitable for a keto lifestyle.
If you're looking to stick to your dietary goals while dining at Wendy's, you'll need to bypass the dessert section altogether.
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