Your Guide to Keto-Friendly Sauces at Buffalo Wild Wings
For those on a ketogenic diet, finding compliant options at a restaurant like Buffalo Wild Wings can seem daunting. The key to a successful keto meal here is focusing on the unbreaded, traditional wings and selecting your sauces or dry rubs wisely. By avoiding sugar-laden sauces and the breading on boneless wings, you can enjoy a flavorful meal without compromising ketosis. Below, we break down exactly which sauces and rubs to choose, which to skip, and how to order smart.
The Best Keto-Friendly Sauces and Dry Rubs
To keep your meal low in carbohydrates, stick to the sauces and dry rubs that contain minimal to no sugar. The original Buffalo sauce, which uses butter and hot sauce, is a fantastic starting point and a safe bet for most heat levels.
Here are some of the most keto-friendly options at Buffalo Wild Wings:
- Mild, Medium, and Hot Buffalo: The traditional mild and medium sauces are very low in carbs, with the heat increasing slightly changing the final composition. A snack-sized portion of Medium, for example, typically has around 1g of carbs, while Hot is around 2g.
- Spicy Garlic: This sauce is a great choice for those who love a bold, savory flavor with some heat. It typically adds only about 2g of carbs per serving.
- Parmesan Garlic: A rich, buttery, and garlicky option that is also very low in carbohydrates. Keep in mind that a larger portion will increase the total carb count, but a standard portion remains keto-friendly.
- Dry Rubs: These are often your safest and lowest-carb choices. The dry seasonings are a fantastic way to add flavor without any sugar. Options like:
- Lemon Pepper
- Desert Heat
- Salt & Vinegar
- Chipotle BBQ These typically add 1g of carbs or less per serving, making them an excellent choice for a keto diet.
Sauces to Absolutely Avoid on a Keto Diet
Many of Buffalo Wild Wings' most popular sauces are loaded with sugar, which can quickly knock you out of ketosis. These sauces get their flavor from added sweeteners like honey, sugar, and fruit purees, resulting in a very high carbohydrate count. It is crucial to steer clear of these to maintain your diet.
Here is a list of the high-carb offenders you should avoid:
- Asian Zing®
- Bourbon Honey Mustard
- Caribbean Jerk
- Honey BBQ
- Jammin' Jalapeño
- Mango Habanero™
- Sweet BBQ
- Teriyaki
Traditional vs. Boneless Wings: The Critical Distinction
One of the most important aspects of a successful keto order at Buffalo Wild Wings is choosing the right type of wings. While traditional (bone-in) wings are unbreaded and naturally very low in carbs, boneless wings are essentially breaded and fried chicken tenders.
- Traditional Wings: A small order of 6 traditional wings has 0g carbohydrates before sauce is added, making them the perfect keto base.
- Boneless Wings: In stark contrast, even a snack-sized portion of just 8 boneless wings can contain 50g or more of net carbs, an amount that would destroy most daily keto macros in a single sitting.
Comparing Keto-Friendly and High-Carb Sauces
To visualize the difference, here is a comparison table of approximate carbohydrate counts for a snack-sized serving of wings with various sauces. Note that carb counts can vary slightly, and this is an approximation based on reported nutritional information.
| Sauce/Rub | Carb Type | Approx. Carbs (Snack Size Wings) | Keto-Friendly? |
|---|---|---|---|
| Medium Buffalo | Wet Sauce | ~4g | Yes |
| Spicy Garlic | Wet Sauce | ~2g | Yes |
| Lemon Pepper | Dry Rub | ~1g | Yes |
| Parmesan Garlic | Wet Sauce | ~6g | Yes (in moderation) |
| Sweet BBQ | Wet Sauce | ~12g | No |
| Asian Zing | Wet Sauce | ~21g | No |
| Caribbean Jerk | Wet Sauce | ~13g | No |
Other Keto Options and Ordering Tips
Your keto-friendly options aren't limited to just wings. You can also make smart choices with other menu items, with a few modifications.
- Naked Tenders: Opt for the grilled, unbreaded chicken tenders, which have 0g of carbs.
- Bunless Burgers: Order any of the burgers without the bun and avoid sugary condiments like ketchup. Stick to mustard or mayo.
- Side Dishes: Skip the fries, onion rings, and cole slaw. Instead, opt for a side salad with keto-friendly dressing (ranch or blue cheese, ensuring it's not fat-free) and no croutons or garlic toast. You can also order extra celery, which is typically served with wings and is a very low-carb vegetable.
Conclusion
Maintaining a ketogenic diet at Buffalo Wild Wings is entirely achievable with the right knowledge. The most important rules are to stick to traditional (bone-in) wings and choose from the list of low-carb sauces and dry rubs. By avoiding all breaded items and sugary sauces, you can enjoy a delicious and satisfying meal without falling out of ketosis. Always check the latest nutritional information if you are concerned, but this guide provides a solid framework for making an informed and keto-friendly choice. For more details on menu items, check the official Buffalo Wild Wings nutritional guide directly to confirm the most current information.
