Navigating the Keto Menu at Buffalo Wild Wings
Dining out on a ketogenic diet can be challenging, but many restaurants offer viable options with a few smart modifications. Buffalo Wild Wings is a surprisingly good choice for those adhering to a keto lifestyle, as its core offering—the traditional chicken wing—is naturally low-carb. The key to success lies in understanding the difference between menu items and knowing which sauces and sides are your friends and which are best avoided. By sticking to the basics and customizing your order, you can enjoy a flavorful, high-fat, and low-carb meal without derailing your ketosis.
Traditional Wings vs. Boneless Wings
The single most important decision you'll make when ordering at Buffalo Wild Wings on a keto diet is choosing between traditional and boneless wings. This choice is critical to managing your carb intake.
- Traditional Wings: These are the classic bone-in chicken wings. They are not breaded before being fried, making them a naturally low-carb and high-fat option. A typical serving of traditional wings has zero grams of carbohydrates before any sauce is applied. This is your go-to option.
- Boneless Wings: These are breaded chicken pieces, essentially large chicken nuggets. The breading is made from flour, which is a major source of carbohydrates and will immediately kick you out of ketosis. You must avoid boneless wings entirely. Ordering them plain or grilled is not an option as their standard preparation includes breading.
The Sauce and Seasoning Strategy
The second most important step is selecting the right flavor. Buffalo Wild Wings is famous for its wide array of sauces and dry rubs, but not all are keto-friendly. You must be wary of any sauce with a sweet or sticky profile, as this is a telltale sign of added sugar and high carbs.
Low-Carb Sauce and Dry Rub Options:
- Mild, Medium, Hot, Wild, and Blazin': These are classic, vinegar-based buffalo sauces and are generally very low in carbohydrates. You can freely choose any level of heat from this classic flavor profile.
- Spicy Garlic and Parmesan Garlic: Both of these sauces are also excellent keto choices, adding only a minimal amount of carbs per serving.
- Dry Seasonings: All dry seasonings, such as Desert Heat, Lemon Pepper, and Salt & Vinegar, are an excellent choice with minimal carbs. A typical serving adds just 1-3 grams of carbs, making them a very safe bet.
Sauces and Flavors to Avoid:
- Asian Zing: The soy and ginger sauce base contains a significant amount of sugar.
- Honey BBQ, Blazin' Carolina Reaper, Mango Habanero, Thai Curry: These and other sweet or sticky sauces contain high amounts of sugar and will throw you off your keto track.
- Nashville Hot and Jammin' Jalapeño: These sauces can also contain added sugar and should be viewed with caution.
Keto-Friendly Side Dishes and Dips
Once you have your wings and flavor selected, it's time to build the rest of your meal. The standard sides at Buffalo Wild Wings are not keto-friendly, so you must know your alternatives.
- Safe Sides: Your best and safest option is a side of celery, which contains very few carbohydrates.
- Safe Dips: Both ranch and blue cheese dressings are excellent high-fat, low-carb dipping sauces for your wings and celery.
- Unsafe Sides: You must avoid all traditional side items like fries, onion rings, and other breaded items. Even the veggie slaw is high in carbs. Carrot sticks also contain more carbs than celery and should be limited.
Other Menu Possibilities
While wings are the main event, Buffalo Wild Wings offers other items that can be adapted for a ketogenic diet.
- Bunless Burger: You can order a burger patty without the bun and most of the toppings, paired with cheese if desired. You should specify no sugary sauce. A side of celery or a plain side salad with keto-friendly dressing would work well.
- Side Salad: A side salad can be ordered, but you must ask for it without croutons and use a safe dressing, like ranch or blue cheese. Check with the server about any hidden carbs in the dressing or ingredients.
Comparison of BWW Flavor Options for Keto
To make your decision easier, here's a quick comparison of the macronutrients for different wing flavor options at Buffalo Wild Wings (values are approximate for a small serving of traditional wings).
| Flavor Option | Carbohydrates (g) | Fat (g) | Notes |
|---|---|---|---|
| Traditional Wings (Plain) | 0 | 24 | High fat, zero carbs, base for all keto orders. |
| Medium Buffalo Sauce | ~1 | 3-4 | Classic, spicy option with minimal carbs. |
| Spicy Garlic Sauce | ~2 | 4 | Flavorful garlic and pepper with low carbs. |
| Parmesan Garlic Sauce | ~2-3 | 29 | High fat content from the parmesan, very keto-friendly. |
| Lemon Pepper Dry Seasoning | ~1-2 | 0 | Zesty, savory flavor with virtually no carbs. |
| Desert Heat Dry Seasoning | ~1-3 | 0 | Spicy dry rub with negligible carbs. |
| Asian Zing Sauce | ~20+ | ~10 | Sweet, soy-based sauce; contains high sugar and should be avoided. |
| Boneless Wings (Snack) | 50+ | ~20 | Breading adds very high carb count; strictly prohibited on keto. |
Conclusion: Your Keto Game Plan
Eating keto at Buffalo Wild Wings is entirely possible if you follow a few simple rules. First, always choose traditional, unbreaded wings. Second, stick to the vinegar-based sauces (like Mild, Medium, Hot, Wild, and Blazin') or any of the dry rub seasonings. Third, pair your wings with celery sticks and a side of ranch or blue cheese dressing. By avoiding boneless wings, sweet sauces, and starchy sides like fries, you can enjoy a delicious and satisfying meal without compromising your ketogenic goals. To double-check, it's always a good practice to consult the most recent nutrition information on the official Buffalo Wild Wings website or app before ordering, as recipes can change over time.
