The Best Low-Carb Wendy’s Menu Items You Need to Try!
If you’re are trying to balance your blood sugar or follow a low carb diet, eating out at fast food restaurants can be a challenge. However, Wendy’s has several low carb options on their menu that you can enjoy without derailing your meal plan.
If you want to hit the drive-thru without spiking your blood sugar, read on to discover the best low carb menu items and how to order them.
The Best Low-Carb Wendy’s Menu Items
Some menu items at Wendy’s are already low carb, however with a few adjustments and customizations, you can enjoy a wide variety of options off the menu while keeping your intake of carbs to a minimum.
1. Southwest Avocado Chicken Salad
This delicious salad offers a variety of customizations that can allow you to reduce the carb content significantly. It features a bed of lettuce, grilled chicken, avocado, pico de gallo, and a creamy Southwest dressing.
To make this salad more low carb-friendly, ask for the tortilla strips to be removed. The Southwest Avocado Chicken Salad contains 520 calories, 36g of fat, 17g of carbs, and 36g of protein, making it a high-fat and high-protein option that’s perfect for those on a low carb or keto diet. And the majority of the fat comes from the good fat found in avocado, which can benefit both blood sugar and heart health.
2. Caesar Salad with Grilled Chicken
Not surprisingly, the salad options on the Wendy’s menu are some of the best choices when looking for low carb options. The Caesar Salad with Grilled Chicken features romaine lettuce, Parmesan cheese, croutons, and grilled chicken (all low or no carb ingredients) tossed in a Caesar dressing.
To make this salad even more low carb-friendly, ask for the croutons to be removed or substituted with bacon bits.
This salad contains 440 calories, 34g of fat, 8g of carbs, and 30g of protein. If you want to scale back on the calories and fat, you can ask for the dressing on the side or swap it our for a vinaigrette-based dressing instead.
3. Grilled Chicken Sandwich without the Bun
If you aren’t in the mood for a salad, you are still in luck. The Grilled Chicken Sandwich at Wendy’s is a great choice when looking for a low carb menu option. It just takes a few simple adjustments.
This sandwich includes grilled chicken breast, lettuce, tomato, and honey mustard sauce served on a bun. To make this sandwich low carb-friendly, simply ask for it without the bun or remove the bun yourself after you order.
The Grilled Chicken Sandwich without the bun contains 180 calories, 4g of fat, 6g of carbs, and 30g of protein, making it a high-protein and low-carb option that’s perfect for those who want a lighter meal. The lower calorie content also allows it to be paired with additional menu items, like a side salad, for a more complete meal.
If you’re in the mood for something warm and hearty, the chili at Wendy’s is a delicious, high fiber option that won’t spike blood sugar levels. Wendy’s chili is made with beef, beans, tomatoes, onions, peppers, and a blend of spices. Although the beans do contain some carbohydrates, the high content of fiber and resistant starch means this meal will have little impact on blood sugar.
A small chili contains 170 calories, 5g of fat, 16g of carbs, and 15g of protein, making it a low calorie and low carb option that’s perfect for those who want a warm and filling meal while managing blood sugar levels.
5. Baconator without the Bun
The Baconator is a popular menu item at Wendy’s, featuring two quarter-pound beef patties, American cheese, six strips of bacon, ketchup, and mayo, all sandwiched between two buns. To make this meal low carb-friendly, simply ask for the Baconator without the bun.
Although removing the bun will cut the carbs, the combination of bacon, cheese, and mayo makes this a meal significantly high in saturated fat. In fact, the Baconator without the bun contains 590 calories with a whopping 50g of fat and just 2g of carbs. Since diets high in saturated fat may increase insulin resistance, you would be better off opting for a standard hamburger without the bun or one of the options above.
Note: It is important to note that the nutritional information for these menu items may vary depending on the specific ingredients that are used. For example, the nutritional information for the Caesar Salad with Grilled Chicken will vary depending on the type of dressing that is used. It is always best to check the nutrition information for each item before you order.
Tips for Customizing Your Low Carb Menu at Wendy’s
When ordering at Wendy’s, there are several ways to customize your order to make it more low carb-friendly. Here are some tips:
1. Skip the bun: Many menu items at Wendy’s come with a bun or bread, such as burgers and sandwiches. By skipping the bun, you’ll significantly reduce the carb count of your meal and make it more low carb-friendly.
2. Remove high carb ingredients: Many menu items at Wendy’s come with high carb ingredients, such as croutons and tortilla strips. By asking for these ingredients to be removed, you’ll further reduce the carb count of your meal.
3. Substitute with low carb ingredients: Some menu items at Wendy’s can be customized with low carb substitutes, such as bacon bits instead of croutons or a lettuce wrap instead of a bun.
4. Add extra protein: Adding extra protein to your meal, such as grilled chicken, can help you feel fuller for longer and keep you satisfied.
5. Add more veggies: If you cut out the bun, you may not feel as satisfied with your meal thanks to the shrinking portion size. However, adding more veggies back to your meal can boost the fiber content while adding little to no additional carbohydrates or calories. Try ordering a side salad, asking for extra lettuce and tomato, or take your order to go and add additional veggies at home!
The bottom line on low-carb Wendy’s menu items
Eating out at fast food restaurants can feel overwhelming when trying to balance blood sugar levels, but there’s no need to avoid it. With a little planning and some customizations, you can find many low carb options that you can enjoy.
When it comes to ordering low carb on the Wendy’s menu, there are a variety of options that are both delicious and low carb-friendly. From burgers without buns to salads with grilled chicken, there are plenty of options to choose from. By customizing your order and making small adjustments, you can enjoy a tasty meal while still staying on track with your meal plan and blood sugar goals.
But do keep in mind that it is important to always check the nutrition information of the items you order and to be mindful of portion sizes, especially if you will be customizing a menu option.
By making smart choices and being mindful of your carb intake, you can still enjoy eating out at fast food restaurants while working to maintain healthy blood sugar levels.