For those following a ketogenic diet, finding suitable options at a restaurant like Buffalo Wild Wings can seem daunting. The key is to understand which menu items are naturally low in carbohydrates and which ones hide sugars and starches. By sticking to the basics and customizing your order, you can enjoy a satisfying meal without compromising your dietary goals.
Keto-Friendly Options at Buffalo Wild Wings
The foundation of a keto-friendly meal at B-Dubs is, unsurprisingly, the traditional wings. Unlike their boneless counterparts, traditional bone-in wings are not breaded and contain zero carbs when served plain. This provides a high-protein, high-fat base for your meal.
Naked Tenders
If you prefer tender chicken strips over bone-in wings, the Naked Tenders are an excellent choice. They are unbreaded, grilled chicken breast strips that are a carb-free alternative to the standard tenders. You can order these and apply one of the low-carb rubs or sauces yourself.
Keto-Approved Sauces and Dry Rubs
Many of Buffalo Wild Wings' signature flavors are loaded with sugar, but several are perfectly safe for a keto diet. The dry rubs are often the safest bet, as they typically contain minimal carbs per serving.
Low-Carb Dry Rubs:
- Buffalo Seasoning
- Chipotle BBQ Seasoning
- Desert Heat® Seasoning
- Lemon Pepper Seasoning
- Salt & Vinegar Seasoning
Keto-Friendly Sauces: When it comes to sauces, stick to the classics and the spice. Avoid anything with "sweet" or "honey" in the name.
- Mild
- Medium
- Hot
- Wild
- Blazin'® Carolina Reaper
- Spicy Garlic
- Original Buffalo
- Parmesan Garlic (check serving size, can add up)
Other Keto-Friendly Menu Items
If you're not in the mood for wings, a few other options are available with some modifications.
- Bunless Burgers: Order any of Buffalo Wild Wings' burger patties without the bun. Top it with cheese (cheddar, Swiss, or pepper jack) and bacon for added fat, and use mustard instead of ketchup.
- Side Salad: Request a side salad with keto-friendly dressing, like ranch or blue cheese, but be sure to ask for no croutons or garlic toast. Skip the carrots and double up on celery to keep carbs in check.
- Blue Cheese or Ranch Dressing: These are great for dipping your wings or celery sticks and add fat to your meal. Be mindful of the carb count, as it can vary by portion size.
What to Avoid at Buffalo Wild Wings
Many popular menu items at B-Dubs are high in carbohydrates and should be avoided on a keto diet.
- Boneless Wings: This is a major carb trap. Boneless wings are breaded chicken breast pieces, and a large serving can contain over 150 grams of carbs.
- Sweet Sauces: Sauces like Asian Zing®, Honey BBQ, Mango Habanero™, and Sweet BBQ are packed with sugar and will quickly knock you out of ketosis.
- Carb-Heavy Sides: Fries, onion rings, coleslaw, mac & cheese, and garlic toast are all off-limits due to their high carbohydrate content.
- Certain Salads: Some of the specialty salads come with sugary dressings or breaded chicken, so they are not safe for keto unless customized heavily.
- Most Drinks: Stick to water, unsweetened iced tea, or diet soda. Most cocktails and even some beers are loaded with carbs and sugar.
Comparison: Traditional vs. Boneless Wings
| Feature | Traditional Bone-In Wings | Boneless Wings |
|---|---|---|
| Preparation | No breading, fried in oil (reported as beef tallow by some sources). | Heavily breaded, fried. |
| Carbohydrates | 0g carbs per serving before adding flavor. | Very high carb count due to breading. |
| Fat Content | Higher fat content from skin and dark meat. | Generally lower fat content before frying. |
| Keto-Friendly? | Yes, with the right sauce or dry rub. | No, high carb count makes them unsuitable. |
Building Your BWW Keto Order
Here is a simple, step-by-step process for ordering a keto-friendly meal:
- Choose Your Base: Start with traditional bone-in wings or naked tenders. Specify to your server that you need them plain if you're concerned about cross-contamination with non-keto seasonings.
- Select Your Flavor: Pick a low-carb dry rub or a classic Buffalo-style sauce. For sauces, ask for them on the side to control the amount and minimize carbs further.
- Add a Side: Order celery sticks with blue cheese or ranch dressing for a classic, high-fat accompaniment. Remember to skip the carrots.
- Confirm Customizations: Double-check that your order is without breading, buns, or sugary sauces. Don't be afraid to ask for a nutrition menu or check online if you're unsure.
Conclusion
Yes, you can be keto at Buffalo Wild Wings, but it requires strategy and careful ordering. By focusing on traditional bone-in wings or naked tenders and choosing from the list of low-carb sauces and dry rubs, you can enjoy a flavorful, high-protein, and high-fat meal. The key is to be mindful of hidden carbs in breading, sweet sauces, and side dishes. With a little planning, you can indulge in a game-day favorite while staying in ketosis. For detailed nutrition information, always check the official Buffalo Wild Wings nutrition page.
