The Keto-Friendly Base: Traditional Wings
At the core of the matter, traditional bone-in wings are naturally keto-friendly because they are simply chicken and contain no breading. The fat and protein content make them an ideal component of a high-fat, moderate-protein ketogenic diet. This is in stark contrast to the boneless wings, which are heavily breaded and carry a very high carbohydrate count that would instantly disrupt ketosis.
For a truly keto-safe starting point, you should order the traditional wings and ensure they are not breaded or tossed in any non-keto sauce. The nutritional information for the plain wings is straightforward, with a snack size of 5 wings having 0g of net carbs. The challenge—and the most important decision for a keto dieter—comes down to the flavor you choose.
Navigating the Sauces and Seasonings
Buffalo Wild Wings offers a wide array of flavor options, but many are loaded with sugar, which can kick you out of ketosis in a single serving. Below is a breakdown of the safest options and those to avoid.
Keto-Safe Sauces and Dry Rubs
To keep your carb count low, opt for these sauces or seasonings. Many of the sauces rely on hot sauce and butter, which are keto staples.
- Blazin' Carolina Reaper: This spicy option has low carbs.
- Hot: A classic, low-carb choice that keeps it simple.
- Medium: With minimal carbs, this is a great middle-ground option.
- Mild: Another low-carb buffalo-style sauce.
- Original Buffalo: A good standard, low-carb choice.
- Spicy Garlic: A flavorful and keto-friendly garlic option.
- Wild: This hot sauce variety is also low in carbs.
- Dry Seasonings: The dry rubs, including Buffalo, Chipotle BBQ, Desert Heat, Lemon Pepper, and Salt & Vinegar, are excellent choices, typically containing only 1 gram of carbs per serving.
Sauces and Flavors to Avoid
These options contain significant amounts of sugar and high-fructose corn syrup, making them unsuitable for a keto diet.
- Asian Zing®: This is a major carb bomb, with 21g per serving.
- Bourbon Honey Mustard: The name itself indicates a sugary mix.
- Caribbean Jerk: High in sugar, this glaze should be avoided.
- Honey BBQ: A sweet sauce that is not keto-compliant.
- Jammin' Jalapeño: Another high-sugar, high-carb choice.
- Mango Habanero™: The fruit component adds unwanted sugars.
- Sweet BBQ: As expected, this sweet sauce is full of carbs.
- Teriyaki: Another sauce with a high sugar content.
How to Build a Complete Keto-Friendly Meal
Beyond the wings themselves, your choice of sides and dips can make or break your keto meal. For dips, both blue cheese and ranch dressing can be enjoyed in moderation, as they are high-fat and relatively low-carb, typically adding 2-3g of net carbs per serving. For a vegetable side, celery is the best choice, as it is much lower in carbs than the carrots typically served.
Keto-Friendly vs. Non-Keto Meals at Buffalo Wild Wings
To illustrate the difference, here is a comparison table showing a compliant meal versus a meal that would break ketosis.
| Item | Keto-Friendly Order | Non-Keto Order |
|---|---|---|
| Wings | Traditional wings (plain) | Boneless wings |
| Flavor | Lemon Pepper dry rub | Asian Zing® sauce |
| Side | Celery sticks | French fries |
| Dip | Blue cheese dressing | Sweet BBQ sauce |
| Typical Carb Impact | Very Low | Very High |
Other Low-Carb Menu Options
If you're not in the mood for traditional wings, Buffalo Wild Wings has other options that can be adapted for a keto diet.
- Naked Tenders: These are grilled chicken strips without breading, which contain 0g of carbs. Pair them with a keto-safe sauce or dry rub.
- Bunless Burger Patty: You can order a beef patty or a grilled chicken breast without the bun. Add cheese and keto-friendly toppings, but skip sugary condiments like ketchup.
- Side Salads: A standard side salad can be made keto by requesting no croutons or garlic toast and choosing a low-carb dressing like ranch or blue cheese.
Conclusion
In summary, the answer to 'Is Buffalo Wild Wings traditional wings keto?' is a resounding yes, as long as you stick to the plain bone-in wings and select your sauces and sides wisely. By opting for a low-carb dry rub or a classic buffalo-style sauce, you can enjoy a satisfying meal without compromising your diet. Remember to avoid all breaded items and sugary glazes and choose celery over carrots and fries to maintain ketosis. Always check the restaurant's most current nutritional information to confirm carb counts before you order, as they may change over time.
For more detailed nutritional information, consult the official Buffalo Wild Wings nutrition page.
