Your Guide to Ordering Keto at Buffalo Wild Wings
Dining out on a ketogenic diet can be a minefield of hidden carbs and sugars, especially at popular chain restaurants. Buffalo Wild Wings, affectionately known as B-Dubs, presents a unique challenge and opportunity for keto dieters. The key to a successful low-carb meal here is understanding the menu and knowing exactly what to order and what to avoid. The fundamental rule is to stick to unbreaded protein and low-sugar sauces or dry seasonings, while sidestepping all breaded items, sweet marinades, and starchy sides.
The Golden Rule: Traditional Wings vs. Boneless Wings
The single most important distinction to make when ordering at Buffalo Wild Wings on a keto diet is between traditional and boneless wings. Traditional bone-in wings are unbreaded, consisting only of chicken and fat, and contain zero carbohydrates before sauces are applied. In stark contrast, boneless wings are essentially breaded chicken nuggets, and a snack-size serving can pack over 20 grams of carbohydrates. Always, without exception, choose the traditional bone-in wings.
Keto-Friendly Options at Buffalo Wild Wings
Beyond traditional wings, there are several other menu items that can be adapted for a ketogenic diet. Careful customization is required to ensure they remain low-carb.
Naked Tenders and Grilled Chicken
If you prefer boneless chicken, you can still enjoy it by ordering the Naked Tenders, which are simply strips of grilled chicken breast with no breading. For a larger meal, opt for a grilled chicken breast. Both are excellent low-carb protein sources that can be topped with keto-friendly sauces or seasonings. A 3-piece order of Naked Tenders contains only 0-1g of carbs.
Keto Sauces and Dry Seasonings
Your choice of flavor is crucial. Steer clear of sweet, sugary sauces, and opt for dry seasonings or classic Buffalo sauces. Here are the best low-carb options:
- Classic Buffalo Sauces: Mild, Medium, Hot, Wild, Blazin', and Spicy Garlic are all excellent choices.
- Dry Seasonings: The dry rubs, including Lemon Pepper, Desert Heat, Chipotle BBQ, and Salt & Vinegar, add flavor with minimal carbs.
- Parmesan Garlic Sauce: This creamy option is also relatively low-carb, but watch portion sizes as it contains more carbs than the hot sauces.
Keto-Friendly Dressings and Sides
To complement your meal, you can ask for a side of celery sticks. While carrots are higher in carbs and best avoided, celery offers a great crunch and is very low-carb. A serving of ranch or blue cheese dressing for dipping is also keto-friendly and adds a boost of healthy fats.
Burger (No Bun)
For a hearty meal, you can order a burger patty and discard the bun. Ask for no bun and no high-sugar toppings like BBQ sauce. You can add cheese, such as cheddar, Swiss, or pepper jack, to increase the fat content without adding carbs. Request a side salad instead of fries.
Customizing Salads
Buffalo Wild Wings' salads can be made keto with some key modifications. Be sure to request the salad without croutons and without the accompanying garlic toast. Choose grilled or blackened chicken as your protein, and select a low-carb dressing like ranch, blue cheese, or cilantro lime ranch. Always ask for dressings on the side to control the portion.
What to Avoid on the BWW Menu
To stay in ketosis, you must actively avoid certain menu items that are loaded with carbohydrates.
High-Carb Sauces and Marinades
Any sauce with a sticky, glaze-like consistency is a red flag. These are packed with sugar. Avoid the following:
- Asian Zing
- Bourbon Honey Mustard
- Caribbean Jerk
- Honey BBQ
- Mango Habanero
- Sweet BBQ
- Teriyaki
Starchy Sides and Desserts
Most of the side dishes are off-limits for a keto diet. This includes fries, onion rings, and macaroni and cheese. Desserts, of course, are also not an option.
Keto Menu Comparison Table
| Item | Keto-Friendly? | Carbohydrates (approximate) | Modification Notes |
|---|---|---|---|
| Traditional Wings | Yes | 0g (plain) | Choose a low-carb sauce or dry rub. |
| Boneless Wings | No | 20g+ | Avoid due to breading. |
| Naked Tenders | Yes | 0-1g | Unbreaded grilled chicken breast strips. |
| Burger Patty | Yes | 0g | Order with no bun and no sugary condiments. |
| Side of Celery | Yes | Very low | A safe side. Avoid carrots. |
| Side of Fries | No | High | Not suitable for keto. |
| Mild Sauce | Yes | Low | Classic buffalo sauces are good. |
| Asian Zing Sauce | No | 21g+ | Contains high sugar; avoid. |
How to Order Keto at Buffalo Wild Wings
To ensure your meal is keto-friendly, use this simple script when ordering:
- "I'll have an order of traditional wings, not boneless." Specify traditional to avoid the breading trap.
- "Please toss them in (your keto-friendly sauce or dry rub)." Choose from options like Mild, Hot, Spicy Garlic, or a dry rub like Lemon Pepper.
- "With a side of celery and ranch or blue cheese dressing." Clarify that you want celery, not carrots, and confirm the dressing choice.
- "And no fries or any other high-carb sides." Reiterate your needs clearly to avoid any mistakes.
Conclusion
While the menu at Buffalo Wild Wings is filled with high-carb temptations, enjoying a keto-friendly meal is entirely possible with a bit of knowledge and careful ordering. By sticking to unbreaded traditional wings, naked tenders, or a bun-less burger and pairing them with low-carb sauces or dry seasonings and a side of celery, you can indulge in a flavorful meal without derailing your diet. Always remember to check the latest nutritional information on the restaurant's official website, as menu items can change.
Keto at Buffalo Wild Wings: A Recipe for Success
To summarize, the core of a keto diet at B-Dubs is a foundation of unbreaded protein with smart sauce choices. For those seeking flavor without the carbs, the dry rubs are a foolproof option. Remember to be specific with your server, especially regarding substitutions and avoiding default side items. With this strategy, you can enjoy the restaurant experience while staying on track with your low-carb lifestyle.
