Wendy’s Salads – Healthy Fast Food

Ready to take the plunge and turn your lunch break into a healthy oasis? You’re in luck because Wendy’s salads are here to save the day! Their salads are packed with fresh ingredients, crunchy veggies, and delicious dressings that will tantalize your taste buds. From their classic Apple Pecan Chicken Salad to their new Cobb Salad, there’s something for everyone. Plus, you’ll love the convenience of being able to grab a delicious salad during your lunch break! Let’s explore all that Wendy’s salads have to offer and make lunchtime something to look forward to!

Jump to:

• Wendy’s Cobb Salad
• Wendy’s Parmesan Caesar Salad
• Wendy’s Taco Salad
• Wendy’s Apple Pecan Chicken Salad
• Wendy’s Seasonal Salads
• Salads Retired from the Wendy’s Menu
• About Wendy’s Salads

Periodically, Wendy’s will change up its menu, adding a salad or removing a salad. Over the past couple of years, they have entirely removed half salads from their menu and now sell a “one size” salad version.

As of April 2023, there are four salads on Wendy’s menu: Parmesan Caesar Salad, Cobb Salad, Taco Salad, and Apple Pecan Salad. Nutrition information for the salads is taken directly from Wendy’s website. 

Wendy’s Cobb Salad

The newest salad to join the salad lineup, the Cobb Salad was introduced in 2023 and is sure to be a hit. Made with a bed of lettuce, it’s topped with tomato, Cheddar cheese, grilled chicken, applewood smoked bacon, crispy onion, and hard-boiled eggs. It is served with a packet of Ranch Dressing.

The salad and dressing have a total of 680 calories, 437 grams of protein, 50 grams of fat, 19 carbs, and 3 grams of fiber.

Wendy’s Parmesan Caesar Salad

On the lighter side, there is Wendy’s Parmesan Caesar Salad. It is made with romaine lettuce, grilled chicken breast, Italian cheeses, and crunchy Parmesan crisps. It is served with creamy Caesar dressing. This light salad with one packet of salad dressing has 440 calories, 42 grams of protein, 28 grams of fat, 7 carbs, and 3 grams of fiber.

---

Wendy’s Taco Salad

Wendy’s Taco Salad is another fan favorite. Who wouldn’t like to have a salad bed topped with shredded cheddar, roasted tomato salsa, and light sour cream served with taco chips and a small bowl of Wendy’s chili? 

All of that comes in at only 660 calories, 12 grams of fiber, 29 grams of protein, 32 grams of fat, and 66 grams of carbs.

Wendy’s Apple Pecan Chicken Salad

Wendy’s Apple Pecan Chicken Salad, a perennial favorite, is composed of an apple pecan salad base blend, grilled chicken breast, blue cheese crumbles, and roasted pecans. 

The Apple Pecan Chicken Salad is served with Marzetti’s Pomegranate Vinaigrette Dressing. The entire salad with one packet of dressing has 550 calories, 5 grams of fiber, 39 grams of protein, 26 grams of fat (includes fat from one packet of dressing), and 42 grams of carbs (26 carbs for the salad alone, 16 grams of carbohydrates for the packet of dressing).

---

Wendy’s Seasonal Salads

Summer Strawberry Salad

Introduced in 2021, Wendy’s Summer Strawberry Salad is made with a signature lettuce blend, herb-marinated grilled chicken breast, a three-cheese blend of Parmesan, Asiago, and Fontina, Applewood smoked bacon, and, topped with strawberries.

The Summer Strawberry Salad is served with a packet of candied almonds and Marzetti® Simply Dressed® Champagne Vinaigrette. The full-size Summer Strawberry Salad has 360 calories, 5 grams of fiber, and 41 grams of protein. (The salad dressing has 90 calories per packet.)

Wendy’s Harvest Salad

Another new salad in 2018 was the Harvest Salad. Like all of Wendy’s other salads, it’s made with a base of fresh-cut lettuce. It’s then topped with sliced grilled chicken, diced red and green apples, dried cranberries, feta cheese, brown sugar walnuts, and Applewood smoked bacon.

The salad is paired with Marzetti’s Apple Cider Vinaigrette dressing. The full-size Harvest salad has 570 calories, 5g fiber, and 42g of protein.

---

Jalapeño Popper Salad

If you LOVE spicy foods, Wendy’s Jalapeño Popper Salad is a salad that you will dig into. If you do not like spicy foods, do not order this really spicy menu item. Trust me on this. This salad is not intended for young children, older people, or sissies.

The Jalapeño Popper Salad is made with Wendy’s signature lettuce blend, crispy chicken breast, diced tomatoes, shredded pepper jack cheese, applewood smoked bacon, and, jalapeños. It comes with a packet of crispy jalapeño & cheddar crouton mix and a packet of jalapeño ranch.

The salad is served with a packet of Marzetti Simply Dressed Jalapeño Ranch salad dressing. The salad has 510 calories, 5 grams of dietary fiber, and 35 grams of protein.

---

Salads Retired from the Wendy’s Menu

Ah, the salads of yesteryear. We’ve all had to say goodbye to a few favorites that have been retired from Wendy’s menu over the years. Here’s a look back at some that have graced Wendy’s menu.

Wendy’s Southwest Avocado Salad

Wendy’s Southwest Avocado Salad is made with Wendy’s signature lettuce blend, pepper Jack cheese, diced tomatoes, creamy avocado, Applewood smoked bacon, and grilled chicken breast.

It’s served with packets of Marzetti® Simply Dressed® Southwest Ranch Dressing. Topped with one packet of salad dressing, the “one size” salad has 460 calories, 40 grams of protein, 39 grams of fat, 16 carbs, and 6 grams of fiber.

---

Wendy’s Spicy Chicken Caesar Salad

Wendy’s Spicy Chicken Caesar Salad is a take on the classic Caesar salad which is traditionally made with Romaine lettuce, croutons, a sprinkling of Parmesan cheese, and a special salad dressing made using anchovies.

Wendy’s version is topped with hand-chopped spicy chicken breast meat, tomatoes, and is served with Marzetti Simply Dressed Dressing Caesar. This hearty salad comes in at 720 calories and has 8 grams of fiber and 42 grams of protein.

Wendy’s Berry Burst Chicken Salad

Wendy’s Berry Burst Chicken Salad was introduced in 2018. Made with a bed of hand-cut lettuce, it’s topped with freshly grilled chicken, fresh, hand-cut strawberries, fresh blueberries, and crumbled feta cheese.

The Berry Burst Salad is served with Raspberry Vinaigrette and roasted almonds. The full-size Berry Burst Chicken Salad has 470 calories, 7 grams of fiber, and 39 grams of protein.

---

Wendy’s Power Mediterranean Chicken Salad

Wendy’s Power Mediterranean Salad is made with grilled chicken, red onions, tomatoes, garbanzo beans, feta-cheese, hummus and a sun-dried tomato quinoa blend atop a bed of spring mix (red & green romaine, red & green leaf, spinach, arugula, red chard, green chard).

The salad is served with a packet of Marzetti Simply Dressed Light Balsamic Vinaigrette. At 470 calories, it has the least amount of calories of any of Wendy’s salad while still packing 8 grams of fiber and 43 grams of protein.

---

About Wendy’s Salads

Dave Thomas was a pioneer in his time. He used fresh beef and fresh produce at the very first Wendy’s restaurant. Dave always believed in doing the right thing, and that still carries over today at all of the 6,500+ Wendy’s locations.

Today, Wendy’s salads are still made fresh daily at each location. I know because a few years ago I went on a Behind-the-Scenes Look at how they are made. Wendy’s quality standards are high which results in better products for us.

Wendy’s salads are good healthy fast food options, making healthy eating while on the go a possibility.

Like to save? Download Wendy’s app for special offers. Often, there are coupons for savings on Wendy’s salads.

---

Hungry for more? Check out my post about Healthy  Fast Food at Chick-Fil-A and Healthy Fast Food Options at Zaxby’s.