Navigating the Keto Menu at Buffalo Wild Wings
Finding a truly ketogenic meal at a restaurant can be a challenge, but Buffalo Wild Wings offers several possibilities, provided you know where to look. The first, and most important, rule is to choose traditional, bone-in wings. The popular boneless wings are heavily breaded, making them a major carb trap and unsuitable for a keto diet. Traditional wings, on the other hand, are naturally very low-carb when ordered without a sugary sauce.
The primary source of carbohydrates on the wings is the sauce, and not all sauces are created equal when it comes to the keto diet. By carefully selecting your flavor, you can enjoy a flavorful meal without compromising your diet. Below, we break down the best options and those to avoid.
The Best Keto-Friendly Sauces
For those who love a saucy wing, there are several solid choices with very low carb counts, primarily relying on vinegar and peppers rather than added sugar. When ordering, it's a good practice to ask for the sauce on the side to control the amount you use.
- Mild Sauce: A classic wing sauce with very little heat, this is one of the lowest-carb sauce options available.
- Medium Sauce: A perfectly balanced option that is comfortably hot, but still very low in carbs.
- Hot Sauce: Offering a more exhilarating heat, this sauce is also safely low in carbohydrates.
- Spicy Garlic Sauce: This flavorful choice delivers both heat and garlicky goodness for a minimal carb impact.
- Wild Sauce: Packing a flavorful blend of chilies, this sauce is a low-carb choice for those who enjoy higher heat levels.
- Blazin' Knockout Sauce: For the most extreme heat-seekers, the Blazin' sauce is a fiery, low-carb option.
- Parmesan Garlic Sauce: This creamy, cheesy sauce can be a great option. However, it's important to be mindful of portion size, as its carb count can vary. A snack-sized portion is safer than a large one.
Don't Overlook the Dry Rubs
If you're worried about carbs in any sauce, Buffalo Wild Wings' dry rubs are a virtually carb-free way to add flavor. They typically add only 1-3 grams of carbs per order.
- Desert Heat: A fiery, smoky seasoning that adds a ton of flavor for a negligible carb count.
- Chipotle BBQ Dry Rub: A great option for a smoky, barbecue-style flavor without the sugary sauce.
- Lemon Pepper: A classic, zesty, and peppery seasoning that is a safe and tasty keto choice.
- Salt & Vinegar: A tangy and savory option for those who like a classic chip-like flavor on their wings.
- Buffalo Dry Rub: A buttery, classic buffalo flavor in a low-carb rub form.
Sauces to Avoid on Keto
Many of Buffalo Wild Wings' sweeter and thicker sauces contain high amounts of sugar and corn syrup, which will quickly knock you out of ketosis. Always check the nutrition facts if you're unsure, but steer clear of these high-carb options:
- Asian Zing: With 21g of carbs, this is one of the highest on the menu.
- Honey BBQ: A sweet and sassy sauce that is far too high in sugar.
- Mango Habanero: A sweet and spicy sauce that is carb-heavy.
- Teriyaki: Another savory but sugary offender.
- Sweet BBQ: As the name suggests, this is not a keto-friendly option.
- Bourbon Honey Mustard: The honey and mustard make this one of the carb-loaded sauces to avoid.
- Caribbean Jerk: A Caribbean-flavored sauce that has a significant carb count.
- Jammin' Jalapeño: Despite its spicy name, this sauce is loaded with hidden sugars.
A Quick Comparison of Buffalo Wild Wings Keto Options
| Sauce/Rub | Carb Count (per snack size wings) | Keto Suitability | Flavor Profile |
|---|---|---|---|
| Desert Heat Dry Rub | ~1g | Excellent | Fiery, smoky, slightly sweet |
| Mild Sauce | ~1g | Excellent | Classic buffalo, low heat |
| Medium Sauce | ~2g | Excellent | Classic buffalo, balanced heat |
| Hot Sauce | ~2g | Excellent | Classic buffalo, exhilarating heat |
| Spicy Garlic Sauce | ~2g | Excellent | Spicy, rich garlic flavor |
| Blazin' Knockout Sauce | ~2g | Good | Extreme heat, chili peppers |
| Parmesan Garlic Sauce | ~3g | Good (portion control) | Creamy, rich garlic, cheesy |
| Asian Zing | ~21g | Poor (Avoid) | Sweet, tangy, Asian flavors |
| Honey BBQ | ~17g | Poor (Avoid) | Smoky, sweet |
Maximizing Your Keto Meal at BWW
Beyond just the wings, you can make other smart choices to create a satisfying keto meal. Remember that preparation matters, so always specify your dietary needs with your server to avoid unwanted ingredients.
- Dip with Care: Instead of carb-heavy dipping sauces, opt for the full-fat ranch or blue cheese dressings. These contain minimal carbs and add flavor and fat to your meal.
- Go for Celery: Wings are typically served with celery and carrots. While celery is a low-carb choice, carrots are higher in carbs and should be avoided or eaten sparingly.
- Explore Other Proteins: If you want a break from wings, a naked burger patty (no bun) or grilled chicken breast are excellent high-protein, low-carb options.
- Be Wary of Add-ons: Be careful with toppings like cheese, which can vary in carb count depending on the type. Skip the ketchup, which is high in sugar, and opt for plain mustard instead.
Conclusion: Enjoying Your Keto Meal, Mindfully
Following a ketogenic diet doesn't mean you have to miss out on dining at Buffalo Wild Wings. By sticking to traditional, bone-in wings and choosing from the list of low-carb sauces and dry rubs, you can create a meal that is both delicious and keto-friendly. Always be aware of hidden carbs in sauces and dressings, and prioritize low-sugar options like spicy sauces, garlic flavors, and dry seasonings. With a little planning, you can satisfy your wing cravings without sacrificing your nutritional goals. For more information, you can always check the nutritional guide on the official Buffalo Wild Wings website.
