While Wendy's might be known for its burgers and Frostys, it's possible to make smart and moderate choices when dining at this fast-food chain. While cooking at home gives you more control over ingredients, here's a guide to help you navigate the Wendy's menu for healthier options.
Key Considerations for Healthy Fast Food Choices
The key to choosing a healthy option at a fast-food restaurant is to select foods that provide a balance of protein, fat, and fiber. This combination of nutrients will help you feel full and keep your blood sugar stable until your next meal. Enjoy these picks in moderation.
Smart Menu Choices at Wendy's
Here are some menu options at Wendy's that nutrition experts recommend.
Grilled Chicken Wrap
This wrap is a good low-calorie and high-protein option. It has 27 grams of lean protein and only 420 calories, which means you'll stay fuller for longer. It also has some of the lowest saturated fat on the menu, making it a better option for those with high cholesterol.
Jr. Cheeseburger
If you're looking for protein, it's OK to order a cheeseburger from time to time. The Jr. Cheeseburger is a good, quick option for 16 grams of protein if you're on the go. Ask for some extra pickles, onions, and lettuce, and pair the meal with some apples for added vitamins and fiber. The Jr. Cheeseburger has just 280 calories and 16 grams of filling protein.
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Classic Egg and Cheese Sandwich
The Classic Egg and Cheese Sandwich on an English muffin is a good breakfast option if you are trying to make a healthy choice at Wendy’s. The sandwich contains 14 grams of protein, which will help keep you feeling full, and only 4.5 grams of saturated fat, which is actually pretty low for a fast-food menu item. It also contains about five grams of fiber. To increase the fiber content of this meal, it can be paired with Wendy’s apple bites, a side of sliced apples.
Apple Pecan Chicken Salad
This menu selection offers 29 grams of protein and six grams of fiber, both of which help fill you up and keep you full for longer. The combination of sweet, crunchy, creamy, and salty covers all the tastes and flavors that you may love in a salad. It contains a variety of different plant foods like apples, cranberries, and pecans, all of which contain fiber, vitamins, and minerals. It also has a good amount of protein from the chicken, which, when combined with the fiber from the plant ingredients, will help keep you fuller for longer. A dressing packet comes on the side, so try using half of it to reduce some of the saturated fat and calorie content on the salad.
Kids' Hamburger with Apple Bites
The kids' hamburger is just a bun and patty, so it's going to have less saturated fat than a regular burger option that includes cheese, mayo, and other sources of saturated fat. If you pair it with a bag of apples instead of fries, you're also getting some fiber and added nutrients.
Chili Cheese Baked Potato and Apple Bites
Skip the sandwich menu in favor of Wendy’s sides, and you’ll be able to put together this nutrient-dense meal. The Chili Cheese Baked Potato alone provides a significant amount of fiber and protein. The apple bites add some extra fiber, micronutrients (like potassium and vitamin C), and contrasting taste, texture, and temperature, which can enhance the emotional satisfaction of the meal. All together, this combination provides about 30% of your daily minimum fiber needs and, as a bonus, less saturated fat than the amount found in the avocado chicken salad.
Grilled or Classic Chicken Sandwich and Apple Bites
Both the grilled and classic (fried) versions of this sandwich are surprisingly low in saturated fat. As long as your doctor hasn’t recommended that you consume less sodium, go with whichever you genuinely prefer. Apple bites add a bit more fiber and nutrients to round out the meal.
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Jr. Hamburger Deluxe
The Jr. Hamburger deluxe is a great way to keep your protein portion in check. Take off the top bun to decrease the carb load and empty calories. Bonus points if you ask for extra pickles, tomatoes, and lettuce to doctor up the patty.
Southwest Avocado Chicken Salad
Skip the ranch dressing and use the avocado to flavor. Avocados are loaded with heart-healthy fats and keep you full for hours.
Berry Burst Chicken Salad
This salad contains a combo of fruit from berries mixed with veggies.
Grilled Chicken Sandwich (No Bun)
The grilled chicken sandwich is a great source of lean protein without the added fat of fried chicken. Omit the bun to reduce processed carbohydrates, which can spike blood sugar. The grilled chicken sandwich is a quick, easy way to get some lean protein and veggies while on the go.
Plain Baked Potato
This is an awesome choice and definitely better than the order of fries. Baked potatoes have about 7 grams of fiber and are filled with potassium, B6, and vitamin C. Make sure to pass on buttering or salting your baked potato to keep it naturally fat- and sodium-free.
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Sour Cream and Chive Baked Potato
This option contains complex carbohydrates, fiber (especially if you eat the potato skin), vitamins A and C, plus potassium, which naturally counterbalances sodium intake.
Garden Side Salad
Skip the fries, and pair your burger with a side garden salad with raspberry acai vinaigrette dressing.
Caesar Side Salad
Any opportunity to include a side salad, do it! The lettuce will help fill you up and includes a bit of fiber and added hydration. Be sure to leave out the croutons and ditch the package dressing to keep this a healthier option.
Chili
The chili at Wendy’s is something most people wouldn’t assume is healthy, and yet it is. Three hundred calories for a meal is quite low, depending on if the person snacks. In addition, most people are aiming for more fiber, more protein, and less saturated fat, and these numbers add up to a healthy amount.
Apple Bites
Pair a burger or the chicken wrap with apple bites for an extra boost of nutrition.
Junior Vanilla Frosty
Treats are okay in moderation! Choose the junior size to satisfy your sweet tooth craving with just 190 calories. As a bonus, the junior vanilla Frosty contains five grams of protein and gives you 15 percent of the calcium you need for the day.
General Tips for Healthier Fast Food Dining
- Be aware of calorie density: Red meats, fried foods, and desserts are almost always red foods, meaning their calorie density is high (they have a lot of calories in a small amount of food).
- Bulk up your meal with green foods: If you’re going to go for something more traditional (like nuggets or a burger which are red foods), bulk up your meal with a side salad, a low-calorie, filling green food.
- Eat your salad first: Try eating the salad first to fill up your stomach. That way, you can finish with your meal of choice and be left satisfied.