How To Eat Keto at Wendy’s

The wonderful healthy surprise of eating keto at Wendy’s

Wendy’s is one the most successful restaurant chains in the world. It operates using the franchise model with more than 6500 outlets across the world, on different continents. The chain is well-known for burgers and sandwiches and fries and frosty- a kind of soft-serve ice cream.

They are the third-largest hamburger fast-food chain in terms of popularity. They have had many promotional items over the years that became part of their regular menu, like turkey, ham, and swiss sandwiches. Their popularity has been on a increasing curve with the introduction of good quality ingredients and continuous changes to keep up with people’s diet preferences. 

Wendy’s is unique and different from all the other burger chains.

The USP of their burgers is that these are square instead of the usual round ones. This displays their commitment that they don’t cut corners. The patties for burgers are made with fresh beef, ground and mixed with spices instead of frozen patties. The signature burger has round buns with the patty hanging outside the buns due to the shape. 

They offer a junior patty- 1.78 ounces and single 4 ounces patty – (in different sizes- single or double) with their burgers. Some of these Wendy’s outlets offer fried fish sandwiches for those who don’t want beef or chicken.

Keto Diet would not stop you from eating at Wendy’s

If you are following a keto diet for health reasons, then that should not prevent you from eating at your favorite place. You will be glad to know that Wendy’s offers plenty of options for people with special dietary needs, including the Keto-diet. 

It is one of the most popular and effective diet plans presently. It is a meal plan that consists of proteins and more fats while eliminating or restricting carb intake. People claim to have lost weight quickly by following this diet plan. 

High protein and fat help people feel satiated for longer and reduces hunger pangs. It also helps people by preventing seizures and epilepsy. People also feel more energetic due to the process of ketosis that processes fats into ketones. This helps the body to function instead of the usual glucose released by carbs. 

The simplest way to get low carb food

The easiest way to get a low-carb meal is to eliminate the buns. Simple, isn’t it?

You can ask the staff to omit the buns, and they will give you sandwich toppings like a salad, but they can also help you by giving everything wrapped in a lettuce leaf. You can top it up with a drink of light lemonade that contains only one carb per small cup. The best drink is obviously water. You can have a keto meal at your favorite Wendy’s by making some small changes to the menu items. There are so many items that you will never get bored even if you eat there regularly. 

You do not have to avoid the favorite Baconator

A baconator is one of the most popular items at Wendy’s.

It consists of Half a pound of beef, cheese, bacon, mayo, and ketchup. You can omit the carbs by removing the buns and ketchup, and even mayo. The remaining meal is delicious, low in carbs, and will have 50 grams of protein and 60 grams of fats—an ideal keto meal.

You can order for a baconator minus the carbs and wrap the burger in lettuce instead.

A Jr. Bacon Cheeseburger has cheese, bacon, beef, lettuce, tomato, and mayo. Remove the mayo and bun, and there you have a great keto burger to satiate your hunger.

What else can you order?

We can help you order by simple modifications in the menu items.

  1. Breakfast Sandwich Options 

Sausage, Egg, and Swiss Croissant

Eliminate the croissant, and you have an amazing breakfast. The egg is solid and a great source of protein too.

Bacon, egg, and Swiss croissant

If you prefer bacon to sausage, then again opt for this combo and avoid the croissant. 

Sausage, Egg, and Cheese Biscuit (no biscuit)

Bacon, Egg, and Cheese Biscuit (no biscuit) 

2. Dave’s Single/Double

This is named after the founder of the chain. The single comes with a single patty, and the double comes with two patties. The best part is these patties are not frozen. These include cheese, ketchup, lettuce and tomatoes, and mayo, and pickle apart from the patties. 

You can remove the carbs by ordering for a single or double without buns, mayo, and ketchup. Lettuce can be the wrap.

3. Parmesan Caesar Chicken Salad

Wendy’s chicken salad is, anyway, an amazing option with only 5 grams of net carbs. It includes croutons, and these could be avoided easily. Ask for a full or half a salad without croutons and grilled chicken (not breaded or crispy)

4. Southwest Avocado Chicken Salad

Avocado salad is a healthy option. Order a full-size or a half-size avocado chicken salad. The trick is to avoid the ranch dressing and tomatoes to avoid the carbs. 

5. Double Stack

A double stack has two beef patties, cheese, and mustard, and pickles and onions. No bun and no ketchup mean fewer carbs but you can omit the onions and tomatoes too. Ask the sandwich to be wrapped in lettuce to keep it compact. 

6. Grilled Avocado BLT Chicken Sandwich

Avocado is good fat. You can remove the tomatoes and dressing and order a grilled BLT without the bun. Do not ask for a crisper version as that will contain more carbs. 

7. Grilled Chicken Wrap

Eliminate the flour shell and ask for the grilled chicken to be wrapped in lettuce. But omit the honey mustard sauce as well. Add a cheese slice or bacon to make it tastier. You can also ask to add bacon or a slice of cheese for a tastier meal. 

Things to Eat

  1. All Wendy’s burgers and sandwiches can be ordered without the buns. 
  2. Ask your meal to be wrapped in lettuce.
  3. Ask for suggestions from the staff and get information about the calories in each portion if you want
  4. Choose low calories/ high-protein items.
  5. Avoid ketchup/ mayo/ dressings that may have hidden carbs
  6. Avoid sugary drinks 
  7. Order salads without croutons or bread

Things to avoid at Wendy’s

  1. Any kind of Homestyle potatoes/ baked potatoes/fries
  2. Buns
  3. Gravies with starch
  4. Biscuits
  5. Oatmeal
  6. Iced coffee
  7. Fries with cheese or bacon
  8. Chili
  9. Chicken nuggets/ Chicken tenders
  10. Desserts 

Conclusion: Some tips for you at Wendy’s

Order confidently and do not hesitate to ask the staff for help. Having a keto diet is a personal choice and is made due to health reasons. So do not feel embarrassed about what you order at the outlet. The staff is well-trained, and they are also aware of the various ingredients’ diet patterns and calorie content. Most of the items can be customized to match your needs.

You can always make some small changes to the existing menu and get your favorite meal at Wendy’s. Tasty meals don’t have to be sugar-laden or high-calorie. You can create a meal of your choice with the fresh protein – beef, fish, or bacon, as the meal’s main focus. Carbs can be minimized or eliminated and help you follow the keto diet easily.

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