Wendy’s Salads – Healthy Fast Food

Sharing is caring!

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!

Pictures of Wendy's Caesar salad, apple pecan salad, taco salad, andn Cobb salad.

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.

Let’s explore all that Wendy’s salads have to offer and make lunchtime something to look forward to!

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

Wendy's Cobb Salad with chicken and Ranch dressing.
Cobb Salad $8.29 (8/22/23)

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

Bowl of Wendy's Parmesan Caesar Salad with cheese croutons.
Parmesan Caesar Salad $8.29 (8/23/23)

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? 

Wendy's Taco Salad.
Taco Salad $7.99 (4/6/23)

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. 

Wendy's Apple Pecan Salad.
Apple Pecan Salad $8.29 (8/23/23)

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.

Wendy's Summer Strawberry Salad with chicken and fruit.
Summer Strawberry Salad ($8.29 as of 8/23/23)

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.

Wendy's Harvest salad.

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.

Wendy's Jalapeno Poppers Salad.

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

Bowl of Wendy's Southwest Avocado Salad and a cup of diet Coke.

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.

WWendys Spicy Caesar Salad.

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.

Wendy's Berry Burst Chicken Salad.

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).

Wendy's Mediterranean Salad.

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.

Sign at Wendy's with monthly savings options.

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.

Similar Posts


    1. I have added that information for the Taco Salad and Apple Pecan Chicken Salad. I will update others as information becomes available. I also plan on adding information for the other current salads soon: Parmesan Caesar and Southwest Avocado Salad.

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

  2. I have enjoyed these Wendy’s salads for some time now however,lately,I’ve noticed a change with the lettuce,my question,are you going to continue with this new,or,will you go back to the way they originally were?

  3. The taco salad no longer has chili , it now has a few beans , acouple of small pieces of what I assume ishamburger and brown soupy liquid that barely coverthe bottom of the container.,Instead of the half pint of chili that made it have the name of taco salad

  4. Wendy’s used to be my favorite for fast food. The Wendy’s store in Charlotte Hall ,Md changed that forevermore. First he cheated me on my order then laughed when I complained about it.

    I used to love the taco salad. That is until the cup size of the chili changed from a full 1/2 pint to an amount that barely covered the bottom of the cup, with the majority of that being a soup instead of chili.I tried ordering the taco salad on another day and it was the same soupy drizzle in the bottom of the container.

    The manager had something wrong with book-keeping and inventory

  5. My favorite Wendy’s salad is the Apple Pecan Chicken salad but today I’m gonna try the Southwestern Avocado salad.

Leave a Reply

Your email address will not be published. Required fields are marked *