The Core of the Keto Problem: Sugar
When you're following a ketogenic diet, the main goal is to minimize your carbohydrate intake, forcing your body into a metabolic state called ketosis. While plain chicken wings are naturally keto-friendly, the sauces and seasonings can be loaded with hidden sugars and other carb sources. Sauces that are sweet, sticky, or have a glaze-like texture are often the biggest culprits. Even savory-sounding options can contain surprising amounts of added sugar for flavor balance. Therefore, a careful check of the nutritional information is essential before dousing your wings.
Your Keto-Friendly Sauce and Rub Options
Fortunately, you don't have to miss out on flavor entirely when dining at BWW. Several sauces and most dry rubs are low enough in carbs to fit into a ketogenic eating plan. These options typically rely on vinegars, peppers, and savory spices rather than sugar.
Keto-Safe Sauces
- Mild: One of the safest bets, containing just 1g of carbs per serving.
- Medium: Similarly low in carbs with just 1g per serving.
- Hot: With only 2g of carbs per serving, the Hot sauce is a great choice for a little more kick.
- Wild: A step up in heat, Wild sauce comes in at 3g of carbs per serving.
- Spicy Garlic: For those who love garlic, this sauce has 2g of carbs per serving.
- Blazin' Carolina Reaper: The spiciest option is also surprisingly keto-friendly, with only 3g of carbs per serving.
- Nashville Hot: At 3g of carbs per serving, this offers a unique, fiery flavor.
- Parmesan Garlic: This creamy, savory sauce is also acceptable with 3g of carbs per serving.
- Thai Curry: Another solid choice with 4g of carbs per serving.
The Best Bet: Dry Seasonings
For the absolute lowest carb option, dry seasonings are the way to go. These rubs typically contain only 1-2g of carbs per snack-sized serving of wings.
- Chipotle BBQ Seasoning
- Desert Heat Seasoning
- Lemon Pepper Seasoning
- Salt & Vinegar Seasoning
- Buffalo Seasoning
The Sauces to Avoid on a Keto Diet
It is critical to be aware of the high-carb sauces that can easily derail your keto efforts. These sauces are often laden with sugar, which can kick you out of ketosis. You should avoid the following BWW sauces entirely:
- Asian Zing: 21g of carbs per serving.
- Honey BBQ: 17g of carbs per serving.
- Bourbon Honey Mustard: 17g of carbs per serving.
- Mango Habanero: 18g of carbs per serving.
- Sweet BBQ: 12g of carbs per serving.
- Caribbean Jerk: 13g of carbs per serving.
- Teriyaki: 15g of carbs per serving.
- Jammin’ Jalapeño: 20g of carbs per serving.
How to Build a Keto-Friendly Meal at BWW
Creating a compliant meal at Buffalo Wild Wings goes beyond just the sauce. Your choices of wings and sides are just as important.
Start with the Right Wings
The foundation of your meal should be traditional bone-in wings. Unlike their boneless counterparts, which are breaded and high in carbs, traditional wings are simply fried chicken with a naturally low-carb count. A snack-size order of traditional wings with no sauce is 0g net carbs. Opt for naked tenders, which are also unbreaded, if you prefer chicken strips.
Don't Forget the Sides
Most of the side dishes at Buffalo Wild Wings are a no-go for keto. You'll need to skip the fries, onion rings, and even the coleslaw, which contains 14g of carbs per serving. Your best side dish choice is celery, which is served with the wings. For dipping, choose the full-fat ranch or blue cheese dressing, which are low in carbs. Be mindful of the portion sizes, as excessive amounts can add up.
Comparing Buffalo Wild Wings Sauces for Keto
To make it easy, here is a quick comparison table of the most common sauces and their approximate carb counts per serving. Note that exact values can vary slightly with different sizes, so always double-check the latest nutrition information on the official website or app.
| Sauce/Rub | Keto-Friendly? | Approx. Carbs (per serving) |
|---|---|---|
| Hot Sauce | Yes | 2g |
| Medium Sauce | Yes | 1g |
| Mild Sauce | Yes | 1g |
| Wild Sauce | Yes | 3g |
| Spicy Garlic Sauce | Yes | 2g |
| Blazin' Carolina Reaper | Yes | 3g |
| Parmesan Garlic Sauce | Yes | 3g |
| Thai Curry Sauce | Yes | 4g |
| Desert Heat Dry Rub | Yes | 1g |
| Lemon Pepper Dry Rub | Yes | 1g |
| Asian Zing | No | 21g |
| Honey BBQ | No | 17g |
Conclusion: Making Smart Choices
While not all Buffalo Wild Wings sauces are suitable for a ketogenic diet, many delicious and flavorful options are available. By sticking to traditional bone-in wings, selecting a low-carb sauce or dry rub, and being mindful of your side dishes, you can easily enjoy a meal at BWW without compromising your dietary goals. The key is to be informed and make intentional choices to stay in ketosis. Always check the restaurant's most current nutritional data for the most accurate information. Visit the Buffalo Wild Wings nutrition page to see the latest facts.
