What's the Healthiest Thing to Get at Wingstop?

January 5, 2026 •

3 min read

A typical Wingstop meal often exceeds 1,500 calories, but making smart choices can help manage this. This guide explores the healthiest options at Wingstop, focusing on protein, sauces, and sides for a balanced meal.

Quick Summary

This guide reveals the best Wingstop menu items for a healthier meal. Focus on lean protein like plain bone-in wings, low-carb dry rubs, and nutritious sides like vegetable sticks. Learn how to build a lower-calorie, high-protein order without sacrificing flavor.

Key Points

Choose Plain Bone-in Wings: These are low in calories and sodium, providing a high-protein base without breading.
Opt for Dry Rubs: Select flavors like Lemon Pepper, Louisiana Rub, or Atomic for low-carb taste instead of sugary, high-calorie sauces.
Pair with Veggie Sticks: Choose celery and carrot sticks for a low-calorie, nutrient-rich option instead of fries.
Avoid Creamy Dips: High-fat dips like ranch and blue cheese add hundreds of unnecessary calories. Skip them or use a lighter alternative.
Drink Water or Unsweetened Tea: Avoid sugary sodas and stick to water or unsweetened tea to keep beverage calories at zero.

Navigating the Wingstop Menu for Healthier Choices

While Wingstop is a popular spot for wings, it isn't typically associated with healthy eating. However, with the right knowledge, it is possible to create a meal that fits dietary needs. The key is to prioritize lean protein options, low-sugar flavors, and smart side choices. By understanding the nutritional impact of different preparations and toppings, you can enjoy Wingstop without derailing your diet.

The Best Wing Choices: Bone-in vs. Boneless

When selecting the main protein, the choice between bone-in and boneless is crucial for managing calories and sodium. Boneless wings are usually breaded and fried, adding carbs, fat, and sodium. Bone-in wings, while containing skin, are not breaded and offer a low-carb protein source, especially when paired with a dry rub.

Plain Bone-in Wings

For the lowest calorie and sodium option, plain bone-in wings are the top choice. With only 90 calories and 30mg of sodium per wing, they are a great base. This provides the highest protein-to-calorie ratio without the extra carbs and unhealthy additives found in boneless versions.

Keto-Friendly Dry Rub Flavors

For more flavor without the sugary sauces, several dry rubs are excellent, keto-friendly choices. Options like Lemon Pepper, Louisiana Rub, and Atomic have low or zero net carbs per wing. Be mindful that dry rubs still contain sodium, so sticking to a controlled portion size is important. Here are some of the best dry rubs:

Lemon Pepper: A flavorful dry rub with few carbs.
Louisiana Rub: A Cajun-inspired seasoning with a spicy kick.
Original Hot: A simple dry seasoning with a moderate heat level.
Atomic: One of the lowest-calorie spicy options.

Smart Side Choices and What to Avoid

Side choices can affect the healthiness of the meal. Many popular sides are fried and high in calories and unhealthy fats.

Best Side: Veggie Sticks

The healthiest side at Wingstop is veggie sticks, consisting of celery and carrot sticks. With only 5 calories per serving and minimal sodium, they offer nutrients without the high calories of fries. Pairing wings with veggies is the best way to build a balanced Wingstop meal.

Dips and Drinks

Avoid high-calorie ranch and blue cheese dips, which can add over 300 calories per serving. Instead, opt for a light, low-sugar condiment if you need a dip, or enjoy the wings without one. For beverages, choose water or unsweetened tea over sugary sodas to avoid empty calories.

Comparison Table: Healthy vs. Indulgent Orders


Item	Calorie Count (Approx.)	Key Takeaways
Healthy Order: 6 Plain Bone-in Wings + Veggie Sticks	~550 calories + ~60g protein	High protein, low carb. Excellent for calorie control.
Indulgent Order: 6 Boneless Wings (sauced) + Large Fries + Ranch	~1600+ calories	High in fat, carbs, and sodium. Easy to overindulge.
Keto Order: 6 Lemon Pepper Bone-in Wings + Celery	~700 calories (est.)	Flavorful, low carb. Dry rubs provide taste without sugary sauces.
Side Comparison: Veggie Sticks	~5 calories	Minimal calories, offers nutrients.
Side Comparison: Large Seasoned Fries	~760 calories	High calorie and fat. Should be avoided for a healthier meal.

Conclusion: Mindful Eating at Wingstop

While Wingstop's menu focuses on fried food, finding a healthier option is achievable with a strategic approach. Choose plain bone-in wings or a low-carb dry rub and pair them with veggie sticks. This combination provides a high-protein, lower-calorie meal that satisfies cravings without compromising wellness goals. For accurate nutritional information, consult the official Wingstop nutrition menu.

Wingstop Nutritional Info

Frequently Asked Questions

No, boneless wings are usually breaded and fried, increasing carbs, fat, and sodium. Bone-in wings with a dry rub or no sauce are the healthier choice.

Dry rubs are the lowest-calorie and lowest-carb options. Flavors like Lemon Pepper, Louisiana Rub, and Atomic are excellent choices compared to sugary sauces.

Yes, you can have a keto meal by ordering plain bone-in wings or wings with a dry rub like Lemon Pepper or Louisiana Rub, paired with celery sticks. Avoid fries and sugary sauces.

Instead of fries, choose veggie sticks, which are fresh celery and carrot sticks. They offer nutrients and crunch for minimal calories.

Yes, Wingstop's ranch dip is high in calories and fat, adding a significant amount to your meal. It's best to skip it or use a healthier alternative.

To control portion size, order a smaller combo like a 6-piece, and use your plate to portion out a few wings at a time instead of eating straight from the box.

Water or unsweetened tea are the healthiest drink choices at Wingstop, as they contain zero calories and no added sugars.