Eating fast food while on the keto diet isn’t necessarily something you want to make a habit of, since the diet in general tries to avoid overly processed foods. But the low-carb, high-protein lifestyle does allow for the occasional indulgence or convenient meal on the go at your favorite fast food spot.
If you’re a Wendy’s fan who’s on the keto diet, you’re in luck – there are actually plenty of items on the menu that you can order (most of them requiring a few modifications) to create a keto-friendly meal.
Let’s dive into all of the keto-friendly food and drinks on the current Wendy’s menu so you know what your options are next time you visit the popular burger chain.
Keto food and drinks available on the Wendy’s menu
The key to eating keto at Wendy’s will be knowing which items or ingredients to avoid, and customizing your meal accordingly. The big no-nos: high-carb ingredients like bread and buns, high-sugar items like condiments, desserts, and sweetened beverages, and breaded or starchy fried foods like (yes, unfortunately) french fries.
But thanks to diet-friendly ingredients like eggs, meat, and cheese, as long as you stay away from the typical culprits there are lots of menu items at Wendy’s that you can modify for a substantial keto-friendly meal. And more good news for those following a keto lifestyle: Wendy’s actually has a macro-calculating feature on their mobile app so you can track your net carbs for any specific order.
Your go-to choices for low-carb meals will be modified breakfast sandwiches and burgers, sticking to meat that isn’t breaded or fried (rather than those items like chicken nuggets or crispy chicken sandwiches). While you’ll need to pass up the bun that the sandwich comes on, you can ask for your order to be lettuce wrapped instead and most locations will be able to accommodate you. As far as entrees, Wendy’s also offers a rotation of several salads on the menu which can make for keto-friendly meals as well.
Unfortunately, all of the sides at Wendy’s are pretty much off-limits, as everything is breaded, fried, or simply contains too many carbs.
Here’s everything on the current Wendy’s menu that you can order for a keto-friendly bite, along with any required modifications to keep the meal low-carb.
Keto Breakfast Items | Required Modifications |
Egg & Cheese Biscuit | No biscuit |
Bacon, Egg & Cheese Biscuit | No biscuit |
Sausage, Egg & Cheese Biscuit | No biscuit |
Sausage Biscuit | No biscuit |
Egg & Cheese English Muffin | No English Muffin |
Bacon, Egg & Cheese English Muffin | No English Muffin |
Sausage, Egg & Cheese English Muffin | No English Muffin |
Bacon, Egg & Swiss Croissant | No croissant |
Sausage, Egg & Swiss Croissant | No croissant |
Breakfast Baconator | No bun |
Keto Hamburgers + Wraps | Required Modifications |
Baconator | No bun No ketchup |
Son of Baconator | No bun No ketchup |
Pretzel Baconator | No bun No ketchup |
Dave’s Single, Double, or Triple Burger | No bun No ketchup |
Big Bacon Classic (Single, Double, or Triple) | No bun No ketchup |
Double Stack | No bun No ketchup |
Bacon Double Stack | No bun No ketchup |
Jr. Hamburger | No bun No ketchup |
Jr. Cheeseburger | No bun No ketchup |
Jr. Cheeseburger Deluxe | No bun No ketchup |
Jr. Bacon Cheeseburger | |
Grilled Chicken Wrap | No tortilla |
Keto Salads | Required Modifications |
Parmesan Caesar Salad | No croutons |
Cobb Salad | No crispy onions |
Keto Condiments + Dressings | |
Mayonnaise | |
Mustard | |
Caesar Dressing | |
Ranch Dressing | |
Keto Beverages | |
Diet Coke | |
Coke Zero | |
Diet Dr. Pepper | |
Minute Maid Light Lemonade (Zero Sugar) | |
Coffee (Regular + Decaf) | |
Cold Brew | |
Iced Tea (Unsweetened) |
While there isn’t technically a lettuce wrap option on the menu, most Wendy’s locations will accommodate for lettuce-wrapped burgers, sandwiches, or wraps if you ask your cashier for the substitution.
No, Wendy’s chicken nuggets are not a keto-friendly food because the chicken is breaded in wheat flour and then deep fried, making it a higher-carb item that contains processed oils.
Yes, if you order Wendy’s Baconator without the bun (and further, without the ketchup), this menu item can be a very keto-friendly option. Depending on what you remove, the Baconator can total around 6 grams of net carbs.
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