Keto at Wendy’s: A Guide to Keto Friendly Options

Wendy’s is a favorite fast food destination here in the United States, as well as in various locales around the world.

We actually ran into a Wendy’s while on a trip to New Zealand. Randomly enough, they had a low carb burger on the menu. As in, the name of the menu item is literally called “Low Carb Burger”! We had to do a double-take. It would be nice if they could just spell it out for us like that here in the States!

Nevertheless, there are definitely some options for ordering keto at Wendy’s!

How to Order Keto at Wendy’s

Some of people’s all-time favorites like chicken nuggets and their cup of chili are borderline acceptable on keto.

A 4-piece chicken nugget order is 10g net carbs and a small chili is 12g net carbs, so unless you’ll just be snacking on no carb snacks the rest of the day keto peeps should order in caution!

So what does that leave you? What are the best items for keto at Wendy’s?

Burgers and Salads!

Burgers

*All the Burgers below are to be ordered without the bun and without ketchup.

• Jr. Cheeseburger – 1g net carb
  • Cheese, Pickles, Mustard, Onions
• Jr. Cheeseburger Deluxe – 2g net carbs
  • Lettuce, Cheese, Tomato, Onion, Pickles, Mayo
• Double Stack – 2g net carbs
  • Cheese, Onion, Mustard
• Grilled Asiago Club – 2g net carbs
  • Bacon, Asiago Cheese, Ranch Sauce, Lettuce, Tomatoes
• Jr. Bacon Cheeseburger – 3g net carbs
  • Cheese, Bacon, Lettuce, Tomato, Mayo
• Son of Baconator – 3g net carbs
  • Bacon, Cheese, Mayo
• Grilled Chicken Sandwich – 3g net carbs
  • If you Minus the Smoky Honey Mustard this sandwich is 0g net carbs!
  • Spring Mix, Tomato,
• Dave’s Single – 4g net carbs
  • Tomato, Lettuce, Cheese, Onion, Pickles, Mayo
• Baconator – 5g net carbs
  • Cheese, Bacon, Mayo
• Dave’s Double – 6g net carbs
  • Cheese, Onion, Tomato, Pickles, Lettuce, Mayo
• Dave’s Triple – 8g net carbs
  • Cheese, Lettuce, Pickles, Onion, Tomato, Mayo

A Little Something Extra to add:

• Avocado Spread
  • 2g net carbs
• Ranch Sauce
  • 1g net carb
• Mayonnaise
  • 0g net carb
• Mustard
  • 0g net carb
• Pickles
  • 0g net carb
• Lettuce, Tomato, Onion
  • 0-1g net carb
• Extra American, Blue Cheese, Asiago Cheese and Cheddar Cheese
  • 1-2g net carb

Pro Tip: Missing the bun? BYOB! Here are the top low carb buns you can buy or bread!

Salads

• Southwest Avocado Chicken Sandwich –
  • 11g net carbs
• Spicy Chicken Caesar Salad –
  • No Croutons, Sub Grilled Chicken
  • 7g net carbs
• Caesar Side Salad 
  • No Croutons
  • 4g net carbs
• Garden Side Salad (with Ranch)
  • No Croutons
  • 4g net carbs

Extra Toppings to Add to any Salad:

• Roasted Almonds
  • 2g net carbs
• Blue Cheese Crumbles
  • Less than 1g net carb
•  Avocado
  • 2g net carbs
• Bacon
  • 0g net carbs
• Onion
  • 1g net carb
• Sour Cream
  • 0g net carb

Salad Dressings

• Ranch
  • 2g net carbs
• Southwest Ranch
  • 2g net carbs
•  Casear
  • 2g net carbs
• Light Ranch
  • 2g net carbs
• Italian Vinaigrette
  • 4g net carbs

Pro-Tips

• Gotta have ketchup? You can try some Reduced Sugar Ketchup from Heinz.
• If you love Mayonnaise on your burgers. Check out our post on the top keto friendly mayonnaise!
• Looking for ketoer friendly salad dressing options with healthier fats? Check out Sir Kensington’s Avocado Ranch and Primal Kitchen Salad Dressings.
• Still hungry? We have a list of no carb snacks that you can munch on afterward.

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