How many calories in a Wendy’s spicy chicken sandwich without the bun?

A Wendy’s spicy chicken sandwich without the bun contains around 320 calories. The calories come mostly from the fried chicken breast fillet, which accounts for about 290 calories. Removing the bun eliminates the additional 160 calories that come from the bread. So ordering a spicy chicken sandwich “protein style” is a simple way to substantially cut the calories while still enjoying the flavor.

Nutrition Facts for Wendy’s Spicy Chicken Sandwich

Here are the basic nutrition facts for a regular Wendy’s spicy chicken sandwich:

Item Calories
Bun 160
Chicken breast fillet 290
Sauce 15
Lettuce 5
Tomato 10
Total 480

As you can see, the chicken breast fillet accounts for the majority of calories at 290. The bun adds a significant 160 calories. The lettuce, tomato, and sauce just have minimal calories.

Calculating Calories Without the Bun

To calculate the calories without the bun, we simply subtract the 160 bun calories from the total:

Total calories with bun: 480

– Bun calories: 160

= Calories without bun: 320

So the Wendy’s spicy chicken sandwich without the bun has around 320 calories.

Benefits of Ordering Without the Bun

Eliminating the bun offers a few health benefits:

  • Cuts 160 empty calories from the bun
  • Reduces overall carb intake
  • Increases focus on protein from the chicken
  • Makes it easier to stay within calorie goals for the day

The bun is essentially just an empty source of calories and carbs. By removing it, you can cut a substantial number of calories without really sacrificing satisfaction.

Tips for Ordering Without the Bun

Here are some tips for ordering a Wendy’s spicy chicken sandwich without the bun:

  • Ask for a “protein style” sandwich
  • Request extra lettuce to help hold the ingredients together
  • Get it wrapped in a lettuce wrap instead of served open-faced
  • Ask for any sauce or dressing on the side to control calories
  • Combine it with a side salad instead of fries to make it a low-carb meal

The chicken breast fillet will be the main component either way. Removing the bun just helps reduce excess carbs and calories from an otherwise indulgent sandwich.

How It Compares to a Burger Without the Bun

For comparison, here’s how many calories a Wendy’s burger contains versus a spicy chicken sandwich:

Item Calories (with bun) Calories (without bun)
Spicy Chicken Sandwich 480 320
Baconator 670 500
Junior Bacon Cheeseburger 380 210

The spicy chicken sandwich sits in the middle – more calories than a junior bacon cheeseburger but less than a Baconator. Removing the bun cuts about 160 calories for a chicken sandwich versus 170 for a Baconator and 180 for a junior bacon cheeseburger.

Is the Spicy Chicken Sandwich Healthy Without the Bun?

While ditching the bun substantially reduces calories, the spicy chicken sandwich still derives most of its calories from fried chicken. So it isn’t necessarily a “healthy” option even without the bun.

A skinned chicken breast cooked from raw contains around 110-120 calories. But deep frying adds a lot of calories from the oil. So the 290 calories for Wendy’s fried chicken breast is still on the high side.

However, as an occasional indulgence, enjoying the spicy chicken sandwich without the bun can be a relatively guilt-free option. It eliminates most of the empty carbs while allowing you to satisfy a craving.

Other Tips for Making it Healthier

Aside from removing the bun, here are some other ways to improve the nutrition if you want to make your spicy chicken sandwich healthier:

  • Ask for grilled chicken instead of fried
  • Get it without the mayo-based spicy sauce
  • Load up on fresh lettuce, tomato, onion and other veggies
  • Opt for a side salad instead of fries
  • Stick to water or unsweetened tea instead of soda

Making a couple simple substitutions or side swaps can reduce the overall calories, fat, and carbs to create a more well-rounded meal.

Should You Remove the Bun from Other Sandwiches?

Eliminating the bun can work well for other sandwiches too:

  • Burgers – Skipping the bun cuts carbs and calories, focusing the meal on the protein and vegetable toppings.
  • Chicken sandwiches – All chicken sandwiches will see a good calorie reduction without the bun.
  • Breakfast sandwiches – Ordering without the English muffin or biscuit can substantially lighten breakfast sandwiches.

In most cases, the bun just acts as unnecessary filler. By ditching it you can enjoy the meat and produce toppings in a more protein-centric meal.

Conclusion

Ordering a Wendy’s spicy chicken sandwich without the bun cuts the calories down to around 320. Removing the empty carb calories from the bun reduces overall calorie intake. While not an inherently healthy option due to the fried chicken breast, eliminating the bun does remove a substantial number of discretionary calories. As an occasional treat, enjoy it protein-style without the bun as a guilt-free way to satisfy a fast food craving.

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