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18 Keto-friendly meals from Wendy's

Are you looking for keto-friendly meals that you can easily pick up on your way home from work, school, or any other aspect of your busy life? Me too! And since I’m always looking for a quick way to get out of making dinner, I wanted to help you do the same!

Check out these delicious keto foods from Wendy’s.

My faves: Southwest Avocado Chicken Salad, Parmesan Caesar Chicken Salad and Lettuce-wrapped Junior Bacon Cheese Burgers


Of course, salads are going to be the easiest menu item to get a good low-carb option. Or so you’d think... With a couple of Wendy’s salads you need to be careful because the fruits and dressings in them are loaded with sugar. That’s not to say they aren’t healthy, but if you’re trying to keep your carb count low, here are the best salads to eat from Wendy’s.

The macro counts for these salads are for a full salad, so if you just get the half salad (which is plenty filling in my opinion) then you can just half the macros.

Southwest Avocado Chicken Salad

Macros: Total Carbs - 10 net g, Fat - 41g, Protein - 43g

Calories: 600

Parmesan Caesar Chicken Salad

Macros: Total Carbs - 7 net g, Fat - 35g, Protein - 51g

Calories: 560

Spicy Buffalo Chicken Salad

(Ask for grilled chicken!)

Macros: Total Carbs - 9 net g, Fat - 43g, Protein - 35g

Calories: ~600

Caesar Side Salad (without croutons)

Macros: Total Carbs - 4 net g, Fat - 18g, Protein - 11g

Calories: 280

Garden Side Salad (without croutons)

Macros: Total Carbs - 4 net g, Fat - 18g, Protein - 7g

Calories: 260


Okay, I’m sorry in advance for the pictures of the carb-loaded buns that we all crave, but the burgers are still super good without them. I promise! Here are the burgers that are the most keto-friendly.

Make sure to order these bunless or lettuce-wrapped. And if you want the sauce that comes with them, ask for it on the side or they’ll leave it off.

Disclaimer: Macros for burgers are based on the smallest variation of each type. Macros for burgers and sandwiches are rough estimates, not exact measurements. 

S’Awesome Bacon Cheeseburger (and Double, and Triple!)

Macros: 10 net g carbs, 40 g fat, 30 g protein

500 calories

Dave’s Single (and Double, and Triple!)

Macros: 10 net g carbs, 34 g fat, 29 g protein

430 calories

Son of a Baconator (and the OG Baconator)

Macros: 8 net g carbs, 40 g fat, 30 g protein

490 calories

Jr. Bacon Cheeseburger

Macros: 2 net g carbs, 23 g fat, 15 g protein

240 calories

Jr. Cheeseburger Deluxe

Macros: 2 net g carbs, 19 g fat, 11 g protein

200 calories

Jr. Cheese Burger 

Macros: 1 net g carb, 13 g fat, 11 g protein

140 calories

Jr. Hamburger

Macros: 1 net g carbs, 10 g fat, 9 g protein

100 calories

Chicken Sandwiches

Again, you’ll need to order bunless or lettuce-wrapped on these, but they’re still pretty yummy.

Grilled Avocado BLT

Macros: 7 net g carbs, 31 g fat, 41 g protein

460 calories

Grilled Chicken Sandwich

Macros: 8 net g carbs, 10 g fat, 30 g protein

230 calories

Grilled Asiago Ranch Club

Macros: 6 net g carbs, 23 g fat, 39 g protein

380 calories

Breakfast Items

When you order these items, be sure to order them without the biscuit or croissant. Don’t just order “a sausage patty and egg” though or you may get charged extra. Weird, I know. 

Order the actual item, and just ask for no bun/biscuit/croissant.

Sausage, Egg & Cheese Biscuit (sans biscuit)

Macros: 4 net g carbs, 36 g fat, 17 g protein

430 calories

Bacon, Egg, & Cheese Biscuit (sans biscuit)

Macros: 3 net g carbs, 19 g fat, 13 g protein

250 calories

Sausage Biscuit (again, sans biscuit)

Macros: 3 net g carbs, 25 g fat, 9 g protein

300 calories


Sorry, this heading is a cruel joke...there are no keto-friendly desserts at Wendy’s.


Umm, water is keto-friendly.

Technically, diet sodas won’t kick you out of ketosis and I’m a diet soda drinker for sure. So if you want to indulge in a soft drink, go diet. Just don’t get the sugary syrup flavors that Wendy’s has at their soda fountains.

Check out Wendy's Menu for yourself the next time you are on the go and need a healthy meal. You'll thank me later!

About the author

Kaili Killpack

Hey everyone! I'm Kaili, the founder of Happy Healthy Things. My husband and I are always looking for ways to improve our health and I wanted to share some things that worked for us along the way. I know that every health journey is different, so I started this website for myself and others to share their experiences and inspire you! 

I am a professional writer and digital marketing specialist by day and blogger extraordinaire by night. I love spending time with my family, traveling, and trying new things. I also love my couch and Netflix, so finding a balance between work/home life and adding fitness into the mix has been my greatest challenge.