First of all, let me acknowledge that yes, my name is Wendy and yes, I am doing a guide of the restaurant. Yes, I am able to be objective. No, my partner’s name is not Dave. Can you tell I’ve heard the comments before? Okay, moving on… This blog will put that bitterness aside and tell you how you can eat keto at Wendys.
There are Options to Eat Keto at Wendys
Wendy’s has a lot of options for us keto people if you hold the buns. To find the nutritional information, I just went into the online ordering and it lets you remove what you don’t want from your meal and add what you do want. It gives updated nutritional information with every change you make. It’s very user friendly and makes it super easy to order exactly what you want to have.
Burgers:
Wendy’s is known for its burgers. I looked at all the burgers with no bun and no ketchup. We left everything else on it that it came with (i.e. onions, pickles, sauces, etc.). I left the mayonnaise on the burgers because it doesn’t add to the carbs very much, but it’s important to note that it does have sugar in it. Here’s the low down.
- 1 gram of net carbs
- Double Stack
- 2 grams of net carbs
- Dave’s Single
- Dave’s Double
- Son of a Baconator
- Double Jr. Bacon Cheeseburger (does not come with ketchup regularly)
- Jr. Hamburger Deluxe
- Jr. Cheeseburger Deluxe
- Jr. Bacon Cheeseburger Deluxe (does not come with ketchup regularly)
- Cheesy Cheddarburger (only sauce it comes with is cheese sauce).
- 3 grams of net carbs
- Dave’s Triple
- Baconator
- Bacon Deluxe ¼ Pounder
- Bacon Deluxe ½ Pounder
- 4 grams of net carbs
- Bacon Deluxe ¾ Pounder (this also comes in at 1050 calories – not for the faint of heart!)
Believe it Or Not there is More Than Burgers
Chicken:
- The regular chicken is breaded and therefore high in carbs. Their grilled chicken, however, looks great.
- A grilled chicken sandwich (with no bun) has only 1 net gram of carbs. That being said, it doesn’t come with any sauces so you’ll want to add a carb or two for that.
- The Grille Asiago Ranch Chicken Club is only 2 grams of net carbs and includes a ranch sauce.
Salad:
- The salads are a good alternative if you are all “burgered” out.
- A Southwest Avocado salad has 6 grams of net carbs.
- The Taco Salad with no tortilla chips or chili included comes in at 10 net grams of carbs. This may be an option if you are light on carbs for the rest of the day.
- The Grilled Chicken Caesar with no croutons has 4 net grams of carbs.
Extras and Sauces to consider:
- Avocado is an extra 2 grams of net carbs
- Mustard is 1 net gram of carbs
- Ranch sauce is 1 net gram of carbs
- Beer cheese sauce is 1 net gram of carbs but it’s important to note that that carb is sugar.
- Cheddar cheese sauce is 2 net grams of carbs and it also contains sugar.
- Blue cheese crumbles are 2 net grams of carbs
- Shredded cheddar cheese is 1 net gram of carbs.
Things to Avoid If You Are Going to Eat Keto at Wendys
Things to avoid:
- Other than the ketchup, buns, and fries (obviously), you may want to avoid:
- Chili which has 25 grams of net carbs
- Roasted pecans which has 7 grams of net carbs
- Sour cream, which is a surprise to me at 5 grams of net carbs
- Onion tanglers with 8 grams of net carbs.
Wendy’s has some really good options for keto followers. I’m really glad I wrote this blog because I’d always stuck to the burgers. I’m looking forward to trying the Grilled Asiago Ranch Chicken Club and the Southwest Avocado Salad! Anyone going to a Wendy’s?
Wendy (no relation to the restaurant)
