Wendy’s is known for its square hamburgers, sea salt fries and beverages like the Frosty, which it sells across more than 6,500 locations. But is it possible to eat keto at Wendy's? We've analyzed their nutrition information to bring you the top keto foods at Wendy's.
According to the menu on the restaurant’s website, there are 38 keto options available at Wendy’s. The obvious keto options at Wendy’s are their selection of salads all of which come under 10g of carbs with dressing. We recommend the Parmesan Caesar salad which will only set you back 2g of net carbs for your meal.
Aside from salads, those looking to eat keto at Wendy's should consider the chicken nuggets or one of their 3 sides under 20g of carbs: Small Chili, Strawberries and Appleslices. The Chicken Nuggets contain about 8-12g of net carbs depending on the size you choose and whether you go for spicy nuggets or crispy nuggets. Be careful what sauce you choose for dipping as BBQ and Honey Mustard can quickly increase the carb count and take you past your carb allowance for the day.
Wendy's is a fast food restaurant known primarily for their sandwiches, unfortunately their Premium Buns and Sandwich Buns contain over 25g of carbs which is enough to kick you out of ketosis. However, you can still order these sandwiches bunless or in a lettuce wrap which makes them a great keto option at Wendys. Obviously, grilled chicken is the better choice but a spicy or crispy sandwich without the bun will set you back about 10-12g of carbs. For burgers, we recommend keeping the toppings simple and staying away from their more complex options that typically include carb-heavy sauces and toppings.