The Keto Buffalo Wild Wings Menu Might Be Smaller Than You Think!
Chicken wings are packed full of healthy fats and protein but are naturally low in carbohydrates (unless breaded). Naked buffalo wings are a staple keto restaurant order for exactly this reason. It would seem intuitive that ordering keto dishes from Buffalo Wild Wings would be pretty simple, right?
After all, all you have to do is opt for non-breaded wings tossed in your favorite not-so-sweet sauce, right? Well, that might not be the case! Let’s go over which Buffalo Wild Wings you should avoid and which ones are keto-friendly.
Non-Keto Menu Items at Buffalo Wild Wings
Since the ketogenic diet is a low-carb diet, you are going to want to avoid anything breaded (includes traditional wings), tossed in sweet sauces, or anything served with a side of fries.
This includes any boneless wings, beer-battered chicken, or side dish.
You are going to want to avoid the following sauces:
- Asian Zing- 21g of carbohydrates
- Bourbon Honey Mustard- 17g of carbohydrates
- Caribbean Jerk- 13g of carbohydrates
- Honey BBQ- 17g of carbohydrates
- Jammin’ Jalapeno- 20g of carbohydrates
- Mango Habenero- 18g of carbohydrates
- Sweet BBQ- 12g of carbohydrates
- Teriyaki- 15g of carbohydrates
All sauce information is based on the snack size. This is the smallest portion available.
Keto-Friendly Menu Items
“Naked” wings refer to unbreaded chicken wings. These wings are high in fat and protein, but low in carbohydrates. Buffalo Wild Wings also offers chicken tenders that are unbreaded and made from grilled chicken breast. These have 0g carbs.
The primary source of carbohydrates that you have to watch out for at BWW comes from the sauces.
Some of the Buffalo Wild Wings sauces may be acceptable on a ketogenic diets, in moderation. We recommend asking for a snack-sized portion of the sauces and add them to the wings yourself so that you can ensure you are not consuming too much. The nutrition information for the snack-size portion is below. The number of carbohydrates in each increases by approximately one extra gram as the sizes increase to small, medium, and large.
Sauces
- Blazin’- 4g of carbohydrates*
- Hot- 2g of carbohydrates
- Medium- 1g of carbohydrates
- Mild- 1g of carbohydrates
- Nashville Hot- 3g of carbohydrates
- Parmesan Garlic- 3g of carbohydrates
- Spicy Garlic- 2g of carbohydrates
- Thai Curry- 4g of carbohydrates
- Wild- 3g of carbohydrates
*only sauce to have 1g of fiber, so it has a net carb count of 3g
Dry Seasonings
- Buffalo: 1g carbohydrates for the snack size, 2g carbohydrates for the large size
- Desert Heat- 1g carbohydrates for the snack size, 3g carbohydrates for the large size
- Chipotle BBQ- 1g carbohydrates for the snack size, 3g carbohydrates for the large size
- Lemon Pepper- 1g carbohydrates for the snack size, 2g carbohydrates for the large size
- Salt & Vinegar- 1g carbohydrates for the snack size, 2g carbohydrates for the large size
Dipping Sauces
Both ranch and blue cheese dressing add an additional 2g of carbohydrates.
Ordering Keto at Buffalo Wild Wings
We recommend sticking to naked wings or naked tenders with dry seasonings or adding a snack-sized portion of a low-carb sauce, such as like mild, medium, or hot. Don’t be deceived by sauces that seem like they would be keto.
Parmesan garlic sauce, for example, has 8g of carbohydrates from the large-sized portion. Also, exercise caution when adding blue cheese or ranch dressing. These add an additional 2g of net carbs per serving.
What’s Your Go-To Order at Buffalo Wild Wings?
Do you eat keto at buffalo wild wings? Comment below and share your favorite menu items to order at BWW while following a keto diet!
I order naked chicken wings with ranch dressing.