Join us for the latest nutritional, fitness and wellness information helping you live a better life!
Subscribe to Updates
Wendy’s is one of my favorite places to go if I am on the road and need a bite to eat. When I was growing up, Wendy’s used to have a Salad bar with tacos, pasta, and other goodies you could fill up on. Gone are those days, but Wendy’s is still a viable option if you don’t have a meal prepped. There are tons of options at Wendy’s under 500 calories you can choose from in these situations.
Some of these items are deep fried and may not be the best for long-term health. You can enjoy these things from time to time, but make sure you eat clean and healthy most of the time.
Now that we got that out let’s begin!
Jr. bacon cheeseburger
The JBC is one of my favorites that I have been getting for years. The picture shown does not look like the actual product. The burger patties are a bit thinner than the regular burgers at Wendy’s, but that is to be expected since the calories are lower, and the burger is less expensive
Double Stack Burger
This is a newer item, but it is good, especially if you want more protein. It has two burger patties and cheese but is still under 500 calories. It is packed with mustard and onion, so the strong flavor may turn off some customers.
Northern Pacific Cod Sandwich
I am not a big fan of fish, but my wife said this is a decent option when she tried it. The piece of fish is pretty decent and packs 17 grams of protein
Grilled Chicken Sandwich
Because this sandwich is grilled and not fried, it comes in much lower than some of the other fried chicken items. This is probably the best item to have while at Wendy’s, but we get sick of grilled chicken at some point.
Overall the grilled chicken in general tastes delicious at Wendy’s and is packed with 34 grams of protein
4-piece Chicken Tenders
These are new items from Wendy’s, and we like them better than the nuggets because the chicken is less processed. It is still deep-fried some limit this to special occasions. With 32 grams of protein, this one will keep you full without a ton of calories
10-piece Chicken Nuggets
Of all the fast food joints, I would have to say that Wendy’s has the best chicken nuggets. Sorry you McNuggets fans, but that’s just my opinion. When picking this option, make sure to not go to crazy on the dipping sauces, as they calories add up. The chicken nuggets alone have 22 grams of protein
Crispy Chicken BLT
When I got this item, it reminded me of high school. Our cafeteria used to have a chicken patty sandwich that tasted almost the same. I don’t know if that is a good thing, but I greatly enjoy the Crispy Chicken BLT. It has 20 grams of protein which is decent but not as good as the grilled chicken sandwich.
Grilled Chicken Wrap
The grilled chicken wrap is one of my go-to items when I need quick, healthy protein. It has 20 grams of protein per wrap, and the chicken tastes delicious. I like to swap the mustard sauce for the ranch, but that does increase the calories a bit.
Caesar Side Salad
Honestly, the primary component of calories here is the dressing. If you can go light on it, adding this to one of the burgers or chicken sandwiches should keep you below 500 calories.
Chili Cheese Fries
It is hard to believe this can come under 500 calories, but it does. The worst part about this is the French fries, as the chili and cheese are pretty decent for your health. This is a favorite of mine and packs 16 grams of protein.
Cheese baked Potato
Who doesn’t love cheese and potatoes? You may be better off with plain baked potato health-wise, but if you’re in a pinch, why not throw a little cheese on it? You’ll still be under 500 calories, so there is no need to feel guilty
Small Chocolate Frosty
Believe it or not, Frosty’s are not that calorie-dense. Just make sure to stick to the miniature version.
Remember that fast food should not be eaten every day. However, by controlling your portions and calories, you can still have some of these foods occasionally and not completely ruin your weight loss goals.