Some Wendy’s Salads Can Be A Healthy Eater’s Bffbut You Have To Choose Wisely
While most people might associate Wendys with its unique square burgers and deliciously decadent Frostys, our favorite fast food chain does have other, healthier items on the menu. When you need to eat something quick but with a little more protein and fiber, a salad might be a good option, and there are quite a few Wendys salads you can try.
All the leafy options are tasty, but if youre bypassing the burger lineup to save on calories, not every Wendys salad is a good option. Its hard to make the best choice when youre buzzing through the drive-thru window, so weve listed Wendys salads along with other nutritional content.
The calorie counts include two packets of dressing. Since the dressings all come on the side, you can cut the calories a bit on each salad by using less dressing. While half-salads were some customers go-to for cutting down on portion size, Wendys discontinued them a couple years ago, so unfortunately those are no longer an option.
Keep things healthy and easy with our homemade 5-ingredient salad recipes.
Wendys Grilled Chicken Caesar Salad Nutrition
What should I make for dinner tonight? This might just be the number one question that we ask ourselves almost daily over here.
Then you have come to the right place, we have rounded up 15 wendys grilled chicken caesar salad nutrition that we have shared over the years.
Plus, there is such a variety of flavours in these recipes, so you are sure to find something for you. Most of these recipes are quick and easy ones made especially for busy weeknights.
The History Of Wendys Taco Salad
The taco salad remained a favorite for patrons during its nearly 30-year run, but was eventually replaced by the Baja Salad, which Brand Eating reports was one of four premium salads added to Wendys menus in 2010. The meal consisted of a spring mix topped with fresh pico de gallo and guacamole, as well as a blend of cheddar and pepper jack cheeses, seasoned tortilla strips, and of course, the chains famous chili. However, it didnt do nearly as good of a job capturing the hearts of Wendys customers. Many remained loyal to the OG taco salad, spending years advocating for its return. Their efforts finally paid off, and in 2016, Wendys announced the return of its beloved taco salad just in time for that years National Taco Day celebration , and it has stayed cemented on the menu ever since.
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Apple Harvest Salad Quiznos
This salad is made with romaine lettuce, diced chicken, pumpkin seeds, sweetened cranberries, apples, tomatoes, cucumbers and an apple cider vinaigrette. The large salad clocks in around 520 calories, but its also available in a smaller size, which has 350 calories, 22 grams of fat and 9 grams of protein. Pumpkin seeds are full of nutrients and have been linked to improved heart, bladder and prostate health, said Richards. Theres a good variety of produce in this recipe greens, nuts, fruit and vegetables. Ask for the dressing on the side so you can control how much you add to the salad.
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How To Make It Ahead
One meal prep option is to have everything ready in advance: make sure you have cooked chicken, bacon, go ahead and chop your vegetables, make your salad dressing, and rinse and drain your beans. This option works great if you’re adding this salad to your dinner menu rotation and need dinner on the table in under 5 minutes.
Another option is to prep the salads themselves. Use a large, wide-mouthed quart mason jar. Start with dressing on the bottom, then add your chicken, black beans, bacon, cheese, avocado, tomatoes, cucumber, and lettuce on top . This is a great option if you want a salad you can meal prep and grab-and-go to take to work – just bring a big bowl and a fork that you can dump it into. This will last up to 3 days in advance.
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Gather The Ingredients To Whip Up This Wendy’s Southwest Avocado Salad Copycat Recipe
To make your very own Wendy’s Southwest Avocado Salad copycat, you will need a butter lettuce and red leaf lettuce mix, roughly chopped, cooked chicken breasts cut into cubes, a Roma tomato , shredded pepper jack cheese, strips of bacon , guacamole, ranch dressing, a few dashes of hot sauce, and a bit of the liquid from some jarred jalapeños.
You can, of course, prepare this salad using pre-cooked chicken and store-bought guac , but in case you want to prep everything yourself, let’s talk through the simplest way to cook a chicken breast and prepare some guacamole before moving on.
What Can I Eat At Wendys On A Diet
The Healthiest Food to Eat at Wendys Small Chili. 160 calories, 4 grams of total fat, 1.5 grams of saturated fat, 780 mg of sodium, 19 grams of carbs, 14 grams of protein, 6 grams of fiber. Apple Bites. Baked Potato. Jr. Grilled Chicken Sandwich. Grilled Chicken Wrap. Parmesan Caesar Chicken Salad Peppercorn Triple Mushroom Melt.
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Roast Chicken Entre Salad Arbys
While this salad sounds like an indulgence, with roast chicken and crispy bacon, its actually a surprisingly healthy choice. The beauty of this quick and easy pick from Arbys is that it packs up to 25 grams of protein, primarily from the roast chicken. And its the prep that makes all the difference here: Roasting vs. battering and deep-frying saves calories from saturated fat without losing out on the flavor of the chicken itself,Jaclyn London, RD, CDN, head of nutrition and wellness at WW , told TODAY. At just 250 calories, Id recommend adding this one to your order as a tasty light lunch or on-the-go snack, said London. At 250 calories, 14 grams of fat, and 25 grams protein per serving, this is not a bad salad to enjoy while having a quick lunch on the go, and its rather satisfying!
Southwest Avocado Chicken Salad From Wendys A New Paleo
The delicious copycat recipe for Wendys southwest avocado salad is great for anyone sticking to a keto or paleo diet. Because of its low carbs, and high fat it is the perfect recipe for either of those diets. This recipe is also naturally gluten-free, for those who have those dietary restrictions.
Wendys new Southwest Avocado Chicken Salad & Sandwich Delivers All the Flavor Youve Avo Wanted and More
This delicious copycat recipe is full of delicious flavor combinations that will make your taste buds thank you. From the tasty chicken to the crunchy greens, to the savory bacon topped with cheese and tomato, alongside avocado, you will enjoy a flavor explosion with every bit.
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Wendys Parmesan Caesar Chicken Salad
Caesar salad is always a solid choice, but this one left my tastebuds wanting more. This meal came with chopped romaine lettuce, grilled chicken breast, Italian cheese blend, Parmesan crisps, and creamy Marzetti Caesar salad dressing.
This salad was bland and the Italian cheese blend had melted under the heat of the chicken, making it a strange sensation to eat cold melted cheese on lettuce. This meal could have been saved with a bit of pepper or lemon, making it my number 4 pick.
Why Youll Love Spinach Chicken Salad With Strawberries
- Its an explosion of textures. Creamy goat cheese, tender chicken, juicy strawberries and crunchy pecans make this salad exciting.
- It tastes like summer. Fresh strawberries and bright green spinach celebrate the flavors of summer.
- Its perfect for meal prep. Prep this salad early in the week for a simple lunch option all week long.
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Wendys Southwest Avocado Salad Copycat Recipe
You may have heard cautionary tales about some fast food salads that end up containing more calories than cheeseburgers that are offered the same menu. Well, this is decidedly not one of those situations. According to Wendys nutrition information page, the Southwest Avocado Salad itself contains 420 calories, in addition to 140 calories in the packet of dressing that comes with it. Thats 560 calories all told, which is not bad at all. In fact, in other words, its a perfect light lunch.
I would say this is a complete meal, says chef, recipe developer, and registered dietician Kristen Carli of Camelback Nutrition & Wellness, adding, It is delicious. And the salad will taste even better when you make a copycat of the Wendys original at home with the freshness of the ingredients you will have at your disposal, as well as the chance for you to customize the dish a bit. And if you dont like things spicy, for example, thats absolutely no problem at all, because as Carli says, It would be delicious with a little less heat. I would omit or take down the jalapeño liquid for a slightly milder taste in the dressing.
And if you want to make it even more of a delicious meal in a bowl, why not add some tortilla chips or even a bed of rice?
What To Know About Cross Contamination At Fast Food Restaurants
Most fast food restaurants are not considered gluten free establishments so its useful to keep this in mind when making decisions about where to go and what to order.
Its important to know that even if a fast food restaurant claims that their menu items do not contain gluten, that the possibility and probability of gluten in their products is going to be high if there is even one menu item with gluten available.
Depending on your level of sensitivity to gluten, this can be make or break information for you. If you are Celiac and are allergic to trace amounts of gluten, youll likely want to avoid most fast food restaurants that offer any bread products or French fries that are cooked in a shared fryer with other gluten-containing ingredients.
If you are not sensitive to gluten at the trace level and have adverse reactions to gluten due to a food intolerance, you may decide that these trace amounts of gluten from cross contamination are worth risking for a quick, easy, and convenient food option.
Being aware of how you have reacted to gluten in your diet in the past and how much gluten it takes for your body to react is useful knowledge when it comes to situations like these. Use your best judgment about what you know about your body, how you react to gluten, and what the risks are for you specifically.
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Why You’ll Love This Southwest Avocado Chicken Salad
- It tastes like your favorite Wendy’s Southwest salad!
- It’s a great way to use leftover grilled chicken, or even rotisserie chicken if you’re in a pinch!
- The most involved prep is making the quick guacamole and assembling the salad itself.
- It’s a nutritional powerhouse of a meal, with a balance of all three macronutrients, fiber, and lots of vitamins and minerals.
Wendys Southwest Avocado Chicken Salad Allergens
Contains
Allergy Information: a Wendys Southwest Avocado Chicken Salad contains egg, milk and soy. a Wendys Southwest Avocado Chicken Salad does not contain fish, peanuts, shellfish, tree nuts or wheat.*
* Please keep in mind that most fast food restaurants cannot guarantee that any product is free of allergens as they use shared equipment for prepping foods.
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Wendy’s Southwest Avocado Salad Copycat Recipe
You may have heard cautionary tales about some fast food salads that end up containing more calories than cheeseburgers that are offered the same menu. Well, this is decidedly not one of those situations. According to Wendy’s nutrition information page, the Southwest Avocado Salad itself contains 420 calories, in addition to 140 calories in the packet of dressing that comes with it. That’s 560 calories all told, which is not bad at all. In fact, in other words, it’s a perfect light lunch.
“I would say this is a complete meal,” says chef, recipe developer, and registered dietician Kristen Carli of Camelback Nutrition & Wellness, adding, “It is delicious.” And the salad will taste even better when you make a copycat of the Wendy’s original at home with the freshness of the ingredients you will have at your disposal, as well as the chance for you to customize the dish a bit. And if you don’t like things spicy, for example, that’s absolutely no problem at all, because as Carli says, “It would be delicious with a little less heat. I would omit or take down the jalapeño liquid for a slightly milder taste in the dressing.”
And if you want to make it even more of a delicious meal in a bowl, why not add some tortilla chips or even a bed of rice?
Savannah Chopped Salad Mcalisters Deli
The Savannah Chopped Salad is made up of grilled chicken, dried cranberries, Gorgonzola, honey roasted almonds, tomato and cucumber on mixed greens with a sherry shallot dressing. It has 480 calories, 16 grams fat, and 40 grams of protein. At just 480 calories this restaurant salad at McAlisters Deli makes an excellent meal, said Richards. They use grilled chicken over fried, which cuts down on fat and calories and provides a lean source of animal protein. The remaining ingredients are quite simple, but filled with beneficial nutrients like calcium, protein, healthy fats, and even antioxidants.
This article was updated on July 13, 2021 with updated options from fast-food eateries.
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Culvers Southwest Avocado Salad Allergens
Contains
Allergy Information: a Culvers Southwest Avocado Salad contains egg and milk. a Culvers Southwest Avocado Salad does not contain fish, gluten, peanuts, shellfish, soy, tree nuts or wheat.*
* Please keep in mind that most fast food restaurants cannot guarantee that any product is free of allergens as they use shared equipment for prepping foods.
Strawberry Poppsyseed Salad Panera
The Strawberry Poppyseed and Chicken Salad has loads fresh seasonal fruit and the entire salad clocks in at only 340 calories with 27 grams of protein and 8 grams of fiber. “What I like about the strawberry poppy seed salad from Panera is that it contains a nice variety of fruits,” celebrity chef and nutritionist Serena Poon told TODAY. “I always tell my clients to eat the rainbow because each color of fruit contains different phytonutrients and antioxidants that support health.” This salad does still contain several additives, so Poon wouldnt make this salad an everyday meal. But it’s fine to grab if you are at a Panera. “if you find yourself in need of a salad on the go one day, this salad will provide pretty good nutrition,” said Poon.
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Build Your Own Salad Chipotle
Instead of grabbing a burrito, opt for a salad bowl at this beloved fresh-Mex chain. Fill it with lots of lettuce, chicken, cauliflower rice, beans, fajita vegetables, and salsa for a satisfying meal. “I love this salad option because it packs in tons of fiber-rich veggies alongside protein-packed chicken and beans,” Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices, told TODAY. While the nutritional data will vary largely depending on the proteins and other additions you use, this is a great healthy choice for a lunch on the go. But beware: You can choose to add other extras like guac and sour cream, but keep in mind the calories can add up quickly here.
How Bad Are Wendys Salads
The sodium is where things really get bad, though, as Wendys Jalapeño Popper Salad contains a whopping 1,590 milligrams of sodium and the Taco Salad contains even more, at 1,890 milligrams of sodium. The Dietary Guidelines for Americans recommend limiting your sodium to less than 2,300 milligrams per day.
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Baked Potato And Chili:
If you dont want a salad , you can order a baked potato topped with chili and cheese . You can eat both of these menu items, no problem, and, in my opinion, both options offer a low risk of cross contamination.
If you like to top your baked potato with the cheese sauce, youre in luck because the cheese sauce is gluten free too, and so is the sour cream and bacon toppings.
Here are the baked potato, sides and condiments that are gluten free:
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Make The Dressing Then Dress The Wendy’s Southwest Avocado Salad Copycat
In a small bowl, combine ½ cup of ranch dressing, 3 dashes of hot sauce, and 2 teaspoons of the liquid from the jarred jalapeños, and then whisk to combine them into a spicy dressing. Remember that you can ease back on one or both of the spicy parts there, but they really do add flavor if you’re okay with a bit of heat.
Next, pour the dressing over the salad, and then enjoy it. And do enjoy it as soon as possible, as Carli says, “Unfortunately, this one doesn’t keep well at all.”
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Gather The Ingredients To Whip Up This Wendys Southwest Avocado Salad Copycat Recipe
To make your very own Wendys Southwest Avocado Salad copycat, you will need a butter lettuce and red leaf lettuce mix, roughly chopped, cooked chicken breasts cut into cubes, a Roma tomato , shredded pepper jack cheese, strips of bacon , guacamole, ranch dressing, a few dashes of hot sauce, and a bit of the liquid from some jarred jalapeños.
You can, of course, prepare this salad using pre-cooked chicken and store-bought guac , but in case you want to prep everything yourself, lets talk through the simplest way to cook a chicken breast and prepare some guacamole before moving on.