Keto Restaurant Guide
Keto at Wendy's
Wendy's is a strong keto pick because the burgers are square, fresh, and easy to order without a bun. The beef, bacon, and cheese are all keto-friendly. The carbs are in the bun, the fries, the breaded chicken, the sauces, and the Frosty.
Order any burger without the bun and eat it with a fork, or wrap it in lettuce. Add a side salad, and if you want chili, keep the portion small because it does contain beans and tomato.
Built by Barron Hansen · Last updated June 2026
Best keto options
A quarter-pound patty with cheese, lettuce, tomato, onion, and pickle. Hold the bun and ketchup.
Two patties, bacon, and cheese. A high-fat, high-protein keto plate once you drop the bun.
Ask for the grilled (not breaded) chicken breast without the bun.
Garden greens with cheese. Skip the croutons and choose a low-sugar dressing.
Chili has beans and tomato, so it is not zero carb. A small cup fits if you account for the carbs.
| Item | Net carbs | Why / how |
|---|---|---|
| Dave's Single, no bun | ~3g | A quarter-pound patty with cheese, lettuce, tomato, onion, and pickle. Hold the bun and ketchup. |
| Baconator, no bun | ~3g | Two patties, bacon, and cheese. A high-fat, high-protein keto plate once you drop the bun. |
| Grilled chicken, no bun | ~1g | Ask for the grilled (not breaded) chicken breast without the bun. |
| Side Salad, no croutons | ~4g | Garden greens with cheese. Skip the croutons and choose a low-sugar dressing. |
| Small chili | ~15g | Chili has beans and tomato, so it is not zero carb. A small cup fits if you account for the carbs. |
Order with care
The bun is the biggest carb load on any burger. Order it bunless instead.
Fried potato with no keto version. Swap for a side salad or small chili.
A frozen dessert that is very high in sugar. There is no keto-friendly size.
The breading carries the carbs. Order grilled chicken instead.
BBQ and honey-based sauces are sugar-heavy. Use ranch, mayo, or mustard instead.
| Item | Net carbs | What to do |
|---|---|---|
| Hamburger bun | ~24g | The bun is the biggest carb load on any burger. Order it bunless instead. |
| Fries (medium) | ~45g | Fried potato with no keto version. Swap for a side salad or small chili. |
| Frosty (small) | ~55g | A frozen dessert that is very high in sugar. There is no keto-friendly size. |
| Breaded or crispy chicken | ~11g | The breading carries the carbs. Order grilled chicken instead. |
| Honey BBQ and sweet sauces | ~10g | BBQ and honey-based sauces are sugar-heavy. Use ranch, mayo, or mustard instead. |
How to order keto at Wendy's
- Order any burger "no bun" and eat it with a fork or wrapped in lettuce.
- Hold the ketchup, which is sweetened; mustard, mayo, pickles, and onion are fine.
- Add bacon and cheese for fat, and a side salad in place of fries.
- If you want chili, keep it to a small cup and count the roughly 15g net carbs.
- Drink water, unsweetened iced tea, or diet soda instead of regular soda or a Frosty.
Nutrition and menus vary by location and change over time. The figures here are approximate, rounded from published nutrition data, and meant as a starting point. Always check current nutrition information with Wendy's before you order, especially for sauces, dressings, and seasonal items.