The Verdict: Traditional Wings are Keto-Friendly
For those on a ketogenic diet, the good news is that Buffalo Wild Wings traditional, bone-in chicken wings are a safe and delicious option. The natural wings themselves are unbreaded and contain zero net carbohydrates. The key to keeping your meal keto is being mindful of what you pair them with. Boneless wings, by contrast, are a major carb trap because they are breaded and should be avoided. At BWW, you have a selection of sauces and dry seasonings, many of which can complement your keto lifestyle without derailing your diet.
Navigating the BWW Menu on Keto
When ordering at Buffalo Wild Wings, a little preparation goes a long way. To ensure your order remains low-carb, focus on traditional wings and select toppings carefully. You can build a flavorful and satisfying meal by following a few simple guidelines.
Keto-Approved Sauces and Dry Seasonings
Many of BWW's signature flavors are perfectly suitable for a ketogenic diet. When selecting a sauce, prioritize those with a base of butter, vinegar, and hot sauce, which are naturally low in sugar and carbohydrates.
Here are some of the best keto-friendly options:
- Classic Buffalo Sauces: Mild, Medium, Hot, Wild, and Blazin' are generally low-carb choices. As the name suggests, the Blazin' sauce is the hottest option and also one of the lowest in carbs.
- Garlic Sauces: Parmesan Garlic and Spicy Garlic are also excellent, low-carb choices.
- Dry Seasonings: Most dry rubs are extremely low in carbs, typically adding just 1g of carbs per serving. This includes flavors like Lemon Pepper, Desert Heat, and Salt & Vinegar. They offer a great way to add flavor without any sugary sauces.
High-Carb Sauces to Avoid
While BWW offers many keto-friendly options, it also has numerous sauces loaded with hidden sugars that will quickly kick you out of ketosis. Always check the nutrition information before ordering a new flavor.
- Sweet Sauces: Avoid anything with 'Honey,' 'BBQ,' or a sweet-sounding name, such as Honey BBQ, Teriyaki, and Mango Habanero.
- Asian Zing: This sauce is a notable carb trap, containing high amounts of sugar.
- Glazed Sauces: Sauces like Bourbon Honey Mustard are high in sugar and should be avoided.
Sides, Dips, and Other Keto-Friendly Options
Your meal isn't complete without some classic dippers and sides. The good news is that traditional accompaniments can also fit into a keto plan.
- Celery and Ranch/Blue Cheese: A serving of celery sticks is a very low-carb choice and the perfect vessel for a creamy, high-fat dip. Both ranch and blue cheese dressings are generally keto-friendly options.
- Burger Patty: If you're looking for an alternative to wings, an un-bunned burger patty with cheese (cheddar, swiss, pepper jack) is a solid, zero-carb choice.
- Naked Tenders: For those who prefer tenders, ordering them naked (unbreaded) is a viable, low-carb option.
Other Things to Remember
- Frying Oil: Some sources indicate that Buffalo Wild Wings uses beef tallow for frying their wings, which is a good fat source for keto diets, but it's always wise to confirm the current oil used if you have concerns.
- Beverages: Stick to water, unsweetened iced tea, diet soda, or a low-carb beer to avoid hidden sugars in cocktails and sugary soft drinks.
Traditional vs. Boneless Wings: A Keto Comparison
Understanding the key differences between the two main wing types at BWW is crucial for a successful keto meal. Here’s a quick overview:
| Feature | Traditional Wings | Boneless Wings |
|---|---|---|
| Breading | None (unbreaded) | Yes (breaded) |
| Keto-Friendliness | Yes (base wing) | No |
| Net Carbs | 0g (for plain wings) | High (e.g., 50g+ for a snack size) |
| Fat & Protein | High fat, high protein | Protein with high carbs from breading |
Conclusion
Yes, Buffalo Wild Wings traditional wings can be part of a healthy keto diet, provided you make smart choices with your toppings and sides. By opting for traditional, unbreaded wings and sticking to low-carb sauces like Mild, Hot, or Parmesan Garlic, or choosing a dry rub, you can easily enjoy a low-carb, high-fat meal at B-Dubs. Remember to avoid the breaded boneless wings and sugary sauces to keep your carb count in check. With this information, you can confidently navigate the menu and satisfy your wing cravings while staying in ketosis. For detailed nutritional information, it's always best to consult the official Buffalo Wild Wings nutrition guide, which can typically be found on their website.
