Your Keto-Friendly Order at Buffalo Wild Wings
Buffalo Wild Wings might seem like a keto nightmare with its endless menu of sauces and fried options, but with the right choices, it can be a satisfying destination for those on a ketogenic diet. The secret lies in opting for traditional, bone-in wings and being highly selective with your sauces and seasonings. The biggest obstacle is the breading and high-sugar marinades that can quickly knock you out of ketosis. By sticking to unbreaded proteins and dry rubs or low-carb sauces, you can indulge without guilt.
The Golden Rule: Traditional Over Boneless
The most important step for a keto-friendly meal at Buffalo Wild Wings is to order traditional wings, which are bone-in and not breaded. Boneless wings are, in fact, breaded chicken pieces and are high in carbs. This single choice is the most critical to getting your order right. The traditional wings are primarily fat and protein, the core macronutrients of the ketogenic diet.
Navigating the Sauces and Dry Rubs
Once you have your traditional wings, the next choice is the flavor. This is where you need to be cautious. Many of Buffalo Wild Wings' signature sauces are loaded with sugar. You should always consult the official Buffalo Wild Wings nutritional information, but general guidelines suggest avoiding anything with "honey," "sweet," or "teriyaki" in the name.
Best Dry Rubs (Very Low Carb):
- Lemon Pepper
- Salt & Vinegar
- Desert Heat
- Chipotle BBQ
- Buffalo Dry Seasoning
Best Sauces (Low Carb):
- Mild
- Medium
- Hot
- Wild
- Spicy Garlic
- Blazin' Carolina Reaper
Sauces to Avoid (High Carb):
- Asian Zing
- Honey BBQ
- Mango Habanero
- Jammin' Jalapeño
- Teriyaki
Don't Forget the Sides
While wings are the star, the sides can make or break your keto meal. The standard carrots and celery are safe, but it's important to remember that carrots are slightly higher in carbs than celery and should be consumed in moderation. The dipping sauce is another carb trap. Opt for ranch or blue cheese, as they are high-fat and relatively low-carb, but be mindful of portion sizes.
Other Keto-Friendly Menu Items
Buffalo Wild Wings has a few other low-carb options if you're not in the mood for wings:
- Naked Tenders: These are grilled chicken tenders, not breaded, making them an excellent protein source with zero grams of carbs per serving.
- Customized Burgers: Order a burger patty with no bun. You can add keto-friendly toppings like cheese (cheddar, pepper jack, or swiss), bacon, and mayo. Skip the ketchup and opt for yellow mustard instead.
- Salads: A salad can be made keto-friendly by ordering it without croutons and choosing grilled chicken. Be sure to select a low-carb dressing like ranch or blue cheese and ask for it on the side.
Comparison of Keto-Friendly Buffalo Wild Wings Orders
| Order Option | Carbohydrates (Approx. Per Serving) | Keto-Friendly Sauces/Rubs | Notes |
|---|---|---|---|
| Traditional Wings (Bone-In) | 0g (before flavor) | Dry Rubs, Mild, Medium, Hot, Spicy Garlic | Most reliable keto choice. Ask for extra celery. |
| Naked Tenders | 0g | Use keto-safe dry rub or dip in side sauce. | Leaner protein option. Good alternative to wings. |
| Bunless Burger | 0g (patty only) | Cheeses, mayo, mustard | Hearty, filling meal. Avoid ketchup and fries. |
Tips for a Successful Keto BWW Experience
- Confirm with the Server: Always double-check with your server to ensure your traditional wings are indeed unbreaded. Some locations or staff may have different procedures.
- Request Sauces on the Side: If you're unsure about a sauce, ask for it on the side so you can control the amount you use. This prevents over-saturating your wings with carbs.
- Dry Rubs are Safest: For the lowest possible carb count, dry rubs are your safest bet. They offer a ton of flavor with minimal carbs.
- Consider Naked Tenders: If you prefer a leaner, simpler protein, the Naked Tenders are an excellent choice with no hidden carbs.
Conclusion
In conclusion, yes, you can absolutely get keto wings at Buffalo Wild Wings. The key is to be an informed diner. By choosing traditional bone-in wings or naked tenders and pairing them with low-carb dry rubs, hot sauces, or creamy dressings like ranch or blue cheese, you can enjoy a flavorful, ketogenic meal. Just steer clear of the boneless wings, sweet sauces, and carb-heavy sides to maintain your dietary goals. A delicious and keto-compliant trip to B-Dubs is well within your reach. For more information on nutritional values, you can always check Buffalo Wild Wings' official nutrition guide.
Frequently Asked Questions About Keto at Buffalo Wild Wings
What Buffalo Wild Wings sauces are keto-friendly?
Several sauces are low in carbs, including Mild, Medium, Hot, Wild, and Spicy Garlic. Generally, the spicier the sauce, the lower the sugar content.
Can I have boneless wings on a keto diet at BWW?
No, boneless wings at Buffalo Wild Wings are breaded and are not considered keto-friendly due to their high carbohydrate content.
Are the dry rubs at Buffalo Wild Wings keto-friendly?
Yes, the dry rubs such as Lemon Pepper, Salt & Vinegar, Desert Heat, and Chipotle BBQ are all very low in carbs and are excellent options for a keto meal.
Is the ranch dressing at Buffalo Wild Wings keto-friendly?
Yes, both the ranch and blue cheese dressings are keto-friendly, though you should monitor your portion size as they do contain some carbs.
What if I want a burger at Buffalo Wild Wings on keto?
Order any burger patty without the bun. You can add cheese, bacon, and mayonnaise while avoiding high-carb condiments like ketchup.
Are the carrots and celery at BWW okay on keto?
Celery is a very low-carb vegetable, while carrots are slightly higher in carbs. Both are fine in moderation, but focus on the celery for the lowest carb count.
How can I make sure my order is keto-safe?
Always be specific with your server. Order traditional wings only, confirm they are unbreaded, and ask for any sauces on the side to control the portion.
