Wendy’s Apple Pecan Chicken Salad has 580 calories and 27 grams of fat compared to the Wendy’s Cobb Salad with 670 calories and 47 grams of fat and the Wendy’s Baja Salad with 740 calories and 47 grams of fat.
If you were thinking about ordering the original Wendy’ chicken spicy chicken sandwich, as a comparison, that meal would cost you 450 calories and 16 grams of fat and 7 grams of sugar
Wendy’s Apple Pecan Chicken Salad is a healthy fast food diet option that could be part of the Volumetrics approach to dieting with some adjustments.
I enjoyed the taste of the apples, sugared pecans, cranberries and chicken – but could guess the salad contains a lot of sugar. Also, I was not a fan of the blue cheese crumbles which are also in their Cobb salad. I think feta would have been better.
Here are some things to know about the Wendy’s Apple Pecan Chicken salad and how to make it more diet-friendly:
No. 1:The Wendy’s Apple Pecan Chicken Salad Diet starts with iceberg, romaine and spring mix lettuces. The mix of baby lettuces was nice. You get a little spinach, a little red chard and red and green leaf lettuce. It’s nice.
No. 2: They use fresh apples cut into chunks. I was expecting sour Granny Smith apples, but instead found they used a sweeter apple, at least at my Wendy’s. The apples were a little soggy.
No. 3: They use a grilled chicken breast which is warm and, like the one used in the Cobb salad, a little salty.
No. 4: The roasted pecans contain sugar and allergens including milk, soy, wheat and tree nuts.
No. 5: With the salad they way they give it to you with lettuce, grilled chicken, roasted pecans, Pomegranate Vinaigrette dressing (two packets), it’s 580 calories, 27 grams of fat, 39 grams of sugar. Remove the dressing and you are down to 460 calories and 24 grams of sugar. Remove the pecans and you are down to 350 calories, 12 grams of fat and 20 grams of sugar.
Remember, even with these adjustments, the Apple Pecan salad still has more sugar (20 versus the 7 grams in the Spicy Chicken sandwich.)
If you are on a low-sugar diet, I recommend asking for the Avocado ranch dressing instead. It’s fine for a moderate fat diet.
Even with the higher sugar, the Apple Pecan Chicken Salad is nutritious.
For taste I give the Apple Pecan Chicken Salad a 3 out of 5 stars. For nutrition I give it a 3 out of 5 unless you take out the higher-sugar toppings in which case it gets a 5 out of 5 for nutrition.
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Source: Wendy’s website