Low-Calorie, High Protein Options at Wendy’s

October 2025 update

You can enjoy fresh beef, spicy chicken, chili, and baked potatoes and still stay on track. The move is to prioritize protein, tame buns/sauces, and be intentional with sides and drinks. Below are guest-tested orders, simple customizations crew members hear every day, plus sample plans for different goals.

Grilled Chicken Sandwich
Calories: ~360–430
Protein: ~30–36 g
Description: Juicy grilled chicken on a bun with lettuce and tomato. Leanest chicken base when available; ask for no mayo for the cleanest macro profile.

Spicy Chicken Sandwich (no mayo)
Calories: ~420–480
Protein: ~27–30 g
Description: Crispy, peppery chicken with a kick. Keep sauces light and add extra lettuce/tomato for volume without many calories.

Classic Crispy Chicken (no mayo)
Calories: ~400–460
Protein: ~25–29 g
Description: Familiar crunch, simpler build. Swapping mayo for mustard keeps flavour while trimming calories.

Small Chili
Calories: ~230–260
Protein: ~15–18 g
Description: The stealth MVP at Wendy’s—high satiety for the calories, with beans for fibre and solid protein.

Large Chili
Calories: ~330–370
Protein: ~22–25 g
Description: Works as a light meal on its own; add hot sauce for free flavour.

Plain Baked Potato
Calories: ~260–280
Protein: ~7 g
Description: Warm, filling, and fibre-rich. Not a protein bomb by itself—pair with a small chili.

“Chili Potato Bowl” (small chili over half a plain potato)
Calories: ~350–400
Protein: ~18–22 g
Description: Cozy combo that eats like comfort food without blowing your goals.

Sour Cream & Chive Baked Potato (light sour cream)
Calories: ~300–320
Protein: ~7 g
Description: Still reasonable if you keep the topping light. Add a side small chili to raise protein.

Dave’s Single (no mayo)
Calories: ~480–520
Protein: ~28–31 g
Description: Fresh beef, solid protein. Ask for mustard/ketchup only and extra lettuce/tomato to keep it satisfying and tidy.

Lettuce-Wrapped Single (no cheese, mustard only)
Calories: ~350–420
Protein: ~28–31 g
Description: Bun calories nearly vanish while protein stays high. Great if you want room for chili.

Lettuce-Wrapped Double (mustard only)
Calories: ~520–600
Protein: ~45–52 g
Description: Heavy on protein, light on carbs. Add pickles, onions, lettuce, and tomato for crunch and volume.

Jr. Hamburger
Calories: ~250–280
Protein: ~12–15 g
Description: A tidy, budget-friendly option. Mustard/ketchup only; load up the free veggies.

Jr. Cheeseburger
Calories: ~280–310
Protein: ~14–16 g
Description: When you want cheese without a huge calorie hit. Keep sauces minimal.

Grilled Chicken Wrap (when offered)
Calories: ~300–360
Protein: ~20–25 g
Description: Portable and macro-friendly. Ask for light dressing or mustard.

Parmesan Caesar Chicken Salad — Half
Calories: ~320–380
Protein: ~22–26 g
Description: Chicken + greens with big flavour. Do dressing on the side or a light toss to keep calories in check.

Parmesan Caesar Chicken Salad — Full
Calories: ~520–600
Protein: ~40–45 g
Description: A full meal with robust protein. Easy to split or save half.

Apple Pecan Chicken Salad — Half
Calories: ~320–360
Protein: ~20–24 g
Description: Sweet-savory mix (apples, pecans, blue cheese). Ask for dressing on the side and go easy on the nuts if you’re trimming calories.

Apple Pecan Chicken Salad — Full
Calories: ~520–620
Protein: ~37–42 g
Description: Big bowl, big protein. Consider sharing or boxing half for later.

Bacon & Egg on English Muffin (breakfast)
Calories: ~320–380
Protein: ~17–20 g
Description: Straightforward breakfast protein without a biscuit’s extra calories. Black coffee or unsweetened tea keeps the combo lean.

Egg & Cheese on English Muffin (breakfast)
Calories: ~290–330
Protein: ~12–16 g
Description: Light, simple, and customizable—add tomato if available; skip creamy sauces.

Easy Ordering Tips (copy these) 😎

“Single no mayo, mustard/ketchup only, extra lettuce and tomato.”
“Spicy chicken, no mayo, add lettuce; diet soda.”
“Small chili and a plain baked potato—I’ll spoon some chili on top.”
“Could you lettuce-wrap that burger? Mustard only.”
“Caesar salad half, dressing on the side.”

What to skip or tweak (so the list stays ‘low-cal/high-protein’)

Heavy mayo and extra cheese on top of fried builds—pick one indulgence.
Fries as a default side—swap to small chili or baked potato for better protein/satiety.
Sugary drinks—choose water, diet/zero soda, black coffee, or unsweetened tea so your calories buy protein.

You’ve got this!

Wendy’s can absolutely fit a lean, high-protein routine—you just have to play it smart. Lead with protein (beef, chicken, chili), keep the drink quiet, and swap fries for something that actually fills you up (hello, small chili or a baked potato). If you want the flavour hit, keep one indulgence (cheese or mayo or bacon), not all three. And when in doubt, lettuce-wrap it and add veggies for volume. You’ll leave satisfied, not sleepy—and you won’t feel like you’re “dieting” at the drive-thru. 🍔💪