For those committed to a low-carb, high-fat lifestyle, dining out often presents a challenge. Fortunately, Buffalo Wild Wings (BWW), a popular destination for wings and sports, offers a surprising number of keto-friendly options if you know how to navigate the menu correctly. The key to success is sticking to traditional wings, avoiding all breaded items, and being selective with your sauces and seasonings. Your meal strategy should focus on protein and fat, steering clear of high-sugar glazes and carb-heavy sides.
The Keto-Approved Order at BWW: Your Step-by-Step Guide
1. Choose the Right Wings
The most critical choice you will make is the type of wing. While it might be tempting to opt for the boneless varieties, these are breaded and coated in a high-carb batter. Always choose the traditional, bone-in wings. These are the foundation of your keto meal, as they contain 0g of carbs before any additions. Some sources, including videos on YouTube, also mention that BWW fries their traditional wings in beef tallow, which is a beneficial fat for a keto diet, though verifying with your local restaurant is always a good idea.
2. Select Keto-Friendly Sauces and Dry Rubs
Once you have your bone-in wings, the next step is choosing a flavor that won't kick you out of ketosis. You must completely avoid all sugary sauces, such as Asian Zing, Honey BBQ, and Teriyaki, which contain significant amounts of sugar and carbs. Instead, focus on the following low-carb and keto-friendly options:
- Classic Buffalo Sauces: Hot, Medium, and Mild buffalo sauces are typically very low in carbs and are an excellent choice. For example, the Hot sauce can add as little as 2g of net carbs for a snack-sized portion of wings.
- Spicy Garlic and Parmesan Garlic: These are also solid keto choices. Parmesan Garlic adds about 3g net carbs and Spicy Garlic adds about 2g net carbs for a 9-wing portion.
- Dry Seasonings: Most dry seasonings are very low in carbs and offer great flavor without the sugar. Good options include Lemon Pepper, Salt & Vinegar, and Desert Heat. Many add only 1-3g of carbs, even for larger servings.
3. Opt for Alternative Keto Meals
If you're not in the mood for traditional wings, BWW still has options for you. The most straightforward alternative is a burger or grilled chicken. You must order it with no bun. You can also get it wrapped in a lettuce leaf if you prefer. For burgers, choose the basic patty and add cheese, opting out of any high-carb sauces or toppings. Grilled chicken breast is another great choice, providing a lean protein option. For a salad, order the grilled chicken salad, but ask for no croutons and use one of the keto-approved dressings, like ranch or blue cheese.
4. Smart Side Dishes and Drinks
What you choose on the side can be just as important as your main course. Skip the french fries, potato wedges, and onion rings. The best side for a keto diet is celery with a side of blue cheese or ranch dressing. Be mindful of carrot sticks, as they contain more carbs than celery and should be consumed in moderation, if at all. For drinks, stick to water or diet soda. Avoid sugary soft drinks and most alcoholic beverages, which can contain hidden carbs.
Comparison Table: Keto-Friendly vs. Non-Keto Items
| Item Category | Keto-Friendly Options | High-Carb (Avoid) | Key Nutritional Insight |
|---|---|---|---|
| Wings | Traditional, Bone-in Wings | Boneless Wings, Cauliflower Wings | Boneless and cauliflower are breaded; traditional wings have 0g carbs without sauce. |
| Sauces | Blazin', Hot, Medium, Mild, Spicy Garlic, Parmesan Garlic | Asian Zing, Honey BBQ, Teriyaki, Caribbean Jerk | Avoid any sauces with the word 'honey', 'sweet', or 'Asian' in the name. |
| Dry Rubs | Lemon Pepper, Desert Heat, Salt & Vinegar | No significant high-carb options, but check the nutritional guide for carb counts | Dry rubs are generally the safest low-carb flavor option. |
| Main Entrees | Burger Patty (no bun), Grilled Chicken Breast, Grilled Chicken Salad (no croutons) | Any bunned burgers, fried chicken sandwiches, wraps | You can always customize a burger or sandwich by omitting the bun. |
| Sides | Celery with Ranch or Blue Cheese | French Fries, Onion Rings, Slaw, Carrot Sticks | Most restaurant dressings are high-fat and low-carb, but carrots are higher in carbs than celery. |
Conclusion
While Buffalo Wild Wings is not a dedicated keto restaurant, it is certainly possible to enjoy a satisfying and flavorful meal there while staying true to your ketogenic diet. The fundamental rule is to stick to traditional (bone-in) wings or bun-less grilled items and choose your sauces or dry rubs with caution. By prioritizing the high-fat, low-carb items and avoiding sugary sauces and breaded foods, you can manage your carb intake and enjoy your meal without derailing your diet. Remember to always check the most recent nutritional information on the BWW website or app before ordering, as recipes and ingredients can change over time.
Tips for a Successful BWW Keto Meal
- Confirm with the Server: When ordering, it can be helpful to remind the server to leave off any sauce and to ensure you receive a dry seasoning if that is your choice.
- Be Carb-Conscious with Extras: Even though ranch and blue cheese dressings are keto-friendly, their calorie counts can add up quickly, so be mindful of portion sizes.
- Plan Ahead: Knowing your order in advance prevents last-minute, high-carb temptations. Accessing the nutritional guide beforehand is always the best strategy.
- Embrace Dry Rubs: If you're concerned about hidden sugars in sauces, dry rubs are your safest bet for flavor.
- Check the Kids' Menu: For smaller appetites, a kids' order of traditional wings (without sauce) can be a perfectly portioned keto meal.
Example Keto Order at BWW: 6 traditional wings with Lemon Pepper dry rub, a side of celery sticks, and a cup of ranch for dipping.
Can you eat boneless wings on keto at BWW?
No, boneless wings at BWW are breaded and are not keto-friendly. They have a significantly higher carbohydrate count and should be avoided.
Are there any keto-friendly sauces at BWW?
Yes, several sauces are low-carb and suitable for a keto diet, including the Classic Buffalo sauces (Mild, Medium, Hot, Blazin'), Spicy Garlic, and Parmesan Garlic.
What are the best low-carb side dishes at Buffalo Wild Wings?
The best low-carb side is celery with ranch or blue cheese dressing. Avoid sides like fries, wedges, and onion rings.
Can I have a burger at BWW on keto?
Yes, you can have a burger patty without the bun. You can also ask for it to be wrapped in lettuce to keep it low-carb.
Are the dry rubs at BWW keto-friendly?
Most dry rubs, such as Lemon Pepper and Salt & Vinegar, are keto-friendly and contain very few carbs, making them a safe flavor option.
What drinks should I avoid on keto at BWW?
Avoid all sugary drinks like sodas and juices. Stick to water, diet sodas, or unsweetened iced tea.
Are carrots okay on a keto diet at BWW?
Carrots have a higher carb count than celery and should be limited. A small serving of celery with dipping sauce is the better option.
