Can You Order Chicken Salad Without Chicken at Wendys

Jason Speakman

Fast food restaurants are typically a vegan's worst nightmare. Meat and cheese abound, and other animal ingredients hide in salad dressings, dipping sauces, and more.

While Frosties are definitely off the menu at Wendy's, you do have a few order options—especially if you're willing to get a little creative and play mix-and-match to build your meal.

"Look for salads and veggie and fruit sides," suggests dietitian Amy Gorin, RDN, owner of Amy Gorin Nutrition. "For salads, add-ons like cheese and meat can often be removed—and if a salad dressing is dairy-based, you can usually find a vegan dressing to sub in—or just ask for a side of oil and vinegar." Combine your salad with a side or two and you've got a more satisfying meal.

"Your meal would likely be low in protein, so it wouldn't be perfect, but a vegan meal is possible at Wendy's," Gorin says.

Eliminate the guess-work by sticking to the following nutritionist-backed vegan menu items the next time you hit up Wendy's.

1 Baked Potato

"At Wendy's, you can order a baked potato," Gorin says. "Many of the topping options are not vegan, so request scallions and add black pepper on your own to jazz things up."

Surprisingly enough, the baked potato is probably your best bet at vegan protein on the menu.

Per baked potato: 270 calories, 0 g fat (0 g sat fat), 25 mg sodium, 61 g carbs, 3 g sugar, 7 g fiber, 7 g protein

2 Apple Bites

"Many fast-food restaurants offer sides of fruit, whether it's apple slices of a fruit cup," Gorin says. "Wendy's, for example, has apple bites."

Though they're really just a light snack on their own, you can also add your apple bites to salads.

Per serving: 35 calories, 0 g fat (0 g sat fat), 0 mg sodium, 8 g carbs, 6 g sugar, 1 g fiber, 0 g protein

3 Garden Salad

"I might start with a base of the Garden Side Salad and ask to add avocado," Gorin says. (You'll have to skip the cheese and croutons, which are made with butter.) Top it with the light Spicy Asian Chili Vinaigrette, which is vegan-friendly.

To make it a full meal, order a baked potato and apple slices, too.

Per side salad, with dressing: 70 calories, 2 g fat (0 g sat fat), 220 mg sodium, 12 g carbs, 9 g sugar, 2 g fiber, 1 g protein

4 French Fries

Luckily for plant-based eaters everywhere, the famous fries at Wendy's are made with vegan oil.

Whether you just want a quick snack or need to add a little oomph to your salad order, these fries never disappoint.

Per medium fries: 420 calories, 21 g fat (4 g sat fat), 460 mg sodium, 55 g carbs, 0 g sugar, 6 g fiber, 5 g protein

5 Southwest Avocado Salad

If you're in an avocado mood, there's a salad for you at Wendy's. Well, sort of.

You'll have to order this one without the chicken, bacon, and cheddar. To make it more exciting, ask to add cashews, top with the Light Balsamic Dressing (which is vegan) instead of the Ranch, and add an order of apple bites to the mix.

Per full-size salad, with dressing and non-vegan additions: 600 calories, 41 g fat (11 g sat fat), 1240 mg sodium, 17 g carbs, 7 g sugar, 7 g fiber, 43 g protein

6 Homestyle Potatoes

If you're at Wendy's for breakfast, you've got very few vegan-friendly options. Thankfully, the homestyle potatoes are a safe choice.

Order them with a side of apple slices to make your morning meal more satisfying, albeit pretty low in protein.

Per medium serving: 250 calories, 9 g fat (1.5 g sat fat), 750 mg sodium, 39 g carbs, 1 g sugar, 4 g fiber, 4 g protein

7 DIY Veggie Burger

Wendy's is (as of right now) one of few fast-food joints to not get on the vegan burger train. (C'mon Wendy's!) So, if you're craving a sandwich, you'll have to get creative.

DIY a veggie sandwich by ordering a hamburger sans the meat, cheese, and mayo—and ask for double veggie fixings (lettuce, tomato, onion, and pickles).

Drizzle on some ketchup and mustard, stuff a few fries between the buns, and know that you did your best.

Nutrition information unavailable.

8 Apple Pecan Salad

The menu modifications continue. To make the Apple Pecan Chicken salad vegan-friendly, you'll have to order it without the chicken, blue cheese, and (sadly) pecans. (They're prepared with honey.)

That leaves you with the vegan Pomegranate Vinaigrette, cranberries, and apples for toppings, so make sure you get a potato on the side.

Per full-size salad, with dressing and non-vegan additions: 570 calories, 24 g fat (8 g sat fat), 1150 mg sodium, 51 g carbs, 42 g sugar, 6 g fiber, 39 g protein

9 DIY Veggie Wrap

Another option if you're feeling super creative: DIY your own veggie wrap.

Ask for a tortilla with lettuce, tomato, onion, and a vegan dressing (like the Spicy Asian Chili or Light Balsamic). Then, add some French fries or homestyle potatoes to the wrap.

It's not glamorous, but it'll do in a pinch.

Nutrition information unavailable.

Christine Byrne Christine is a food writer and recipe developer in Durham, North Carolina.

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Can You Order Chicken Salad Without Chicken at Wendys

Source: https://www.womenshealthmag.com/food/g30255035/wendys-vegan-menu/

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