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Wendy’s Salads – Healthy Fast Food

Wendy’s salads are good healthy fast food options, making healthy eating while on the go a possibility. The full-size premium salads are always freshly made. Here’s a look at 6 of Wendy’s salads.

Healthy fast food options are not wishful thinking – they are a reality.  For the sake of this post, the word “healthy” is simply going to refer to options that have at least 2 servings of plant-based whole foods.  (One study shows that eating 10 servings of fruit & vegetables is the way to go for the most benefits.)

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

Wendy’s Spicy Chicken Caesar Salad

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 Apple Pecan Chicken Salad

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 is 570 calories, 7 grams of fiber, and 38 grams of protein.

Wendy’s Taco Salad

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, 10 grams of fiber, and 32 grams of protein.

Wendy’s Seasonal Salads

Wendy’s Berry Burst Chicken Salad

Wendy's Berry Burst Chicken Salad with a packet of Raspberry Vinaigrette

Wendy’s Berry Burst Chicken Salad is new for 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 Harvest Salad

bowl of Wendy's Harvest salad

Another new salad for 2018 is 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.

Wendy’s Power Mediterranean Chicken Salad

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.

Jalapeño Popper Salad

The newest salad added to Wendy’s salad lineup is the Jalapeño Popper Salad.  If you LOVE spicy foods, this 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.

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.

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

What’s your favorite Wendy’s salad?

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

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Friday 26th of March 2021

I really want to try the new jalapeno one. I love spice!


Thursday 20th of August 2020

What size container is the small salad and what size container is the large salad?


Friday 21st of August 2020

What do you mean by what size?

Mary Reddy

Sunday 15th of September 2019

Thank you for this blog. What are the sugar and carb grams in the apple pecan salad..with cranberries? I am diabetic. M.R


Monday 16th of September 2019

According to the Wendy's website, there are 42g of sugar and 51g of carbs in the salad.


Tuesday 13th of August 2019

Wendy's the home of the incredible shrinking hamburger. If they get any smaller, they will be moved to the dollar menu.


Saturday 22nd of June 2019

Wendy’s needs to bring back the southwest chicken salad!

Darlene Smith

Thursday 23rd of January 2020

Yes they do always one of their best