For anyone adhering to a low-carb or keto diet, finding suitable menu items at a restaurant like Buffalo Wild Wings can be a challenge. The key to a successful meal lies in understanding where the hidden carbohydrates are, which primarily come from breading and sugary sauces. By focusing on the right base and toppings, you can enjoy a delicious, high-protein meal without derailing your dietary goals. The best approach is to stick to traditional wings, dry seasonings, and specific sauces known for their low-carb profile, while making smart modifications to other dishes.
The Low-Carb Wing Options: Traditional vs. Boneless
The most critical distinction for low-carb eating at Buffalo Wild Wings is the type of chicken. Traditional wings are your best friend, while boneless wings are the enemy due to their breading.
- Traditional Wings: These are bone-in chicken wings with a naturally low-carb profile. A snack-sized portion (9 wings) has 0g net carbs before any flavor is added. This makes them the ideal canvas for a low-carb meal.
- Naked Tenders: For those who prefer white meat or boneless options, the Naked Tenders are a carb-free alternative to the standard boneless wings. These are strips of unbreaded, grilled chicken breast that pack a high-protein punch with zero carbohydrates.
- Boneless Wings: These should be avoided at all costs. Boneless wings are heavily breaded, and a snack size serving can contain upwards of 50g of carbohydrates, which is more than enough to disrupt ketosis.
Low-Carb Sauces and Seasonings
The sauce or seasoning you choose is the next most important factor. Many of Buffalo Wild Wings' sauces contain high amounts of sugar and are not suitable for a low-carb diet. Thankfully, several delicious and flavorful options are available.
Low-Carb Sauces:
- Mild, Medium, and Hot: Classic buffalo sauces that are surprisingly low in carbs. A small-portion serving of Medium sauce, for example, adds only a minimal amount of carbohydrates.
- Spicy Garlic: A favorite for those who enjoy a garlicky kick with minimal carbs.
- Blazin': The hottest sauce on the menu also happens to be a low-carb option, though it's not for the faint of heart.
- Wild: A tangy and spicy choice that keeps the carb count in check.
Low-Carb Dry Seasonings:
- Desert Heat® Seasoning: Adds a fiery kick with only 1g of carbs per serving.
- Lemon Pepper Seasoning: A zesty, citrusy flavor that is also very low-carb.
- Salt & Vinegar Seasoning: Provides a tangy, classic flavor profile for just 1g of carbs.
Comparing High-Carb Sauces to Avoid
To make the best choices, it is important to know which sauces are loaded with hidden sugars. The sauces listed below should be avoided by anyone on a low-carb diet, as they are sweetened and contain significant carbohydrates.
| Sauce Flavor | Approx. Carbs per Large Serving | Reason for High Carbs |
|---|---|---|
| Asian Zing® | 21g | Sweetened with chili, soy, and ginger flavors. |
| Honey BBQ | 17g | Contains high amounts of sugar and molasses. |
| Jammin' Jalapeño | 20g | Sugary glaze base with jalapeño flavor. |
| Sweet BBQ | 12g | Traditional BBQ sauce with added sugar. |
| Mango Habanero | 18g | Made with a sugary fruit base. |
| Teriyaki | 15g | Teriyaki sauce typically uses sugar and mirin. |
Other Low-Carb Menu Items and Modifications
Beyond the wings, Buffalo Wild Wings offers several other menu items that can be adapted for a low-carb lifestyle.
- Bunless Burger or Grilled Chicken Sandwich: Order any burger or sandwich without the bun. The all-beef patty or grilled chicken breast provides high protein with minimal carbs. You can add cheese, bacon, and ask for yellow mustard as a condiment.
- Side Salad: A side salad can be a good option, but you must ask for no croutons or garlic toast. Pair it with a keto-friendly dressing like ranch or blue cheese, but be mindful of portion sizes as they contain some carbs.
- Celery and Ranch/Blue Cheese: The complimentary celery sticks are a great low-carb snack or side. Ask for blue cheese or ranch dressing for dipping, and be aware that a typical side cup has around 2-3g of carbs.
Putting Together a Low-Carb Meal
To build a satisfying, low-carb meal at Buffalo Wild Wings, follow these steps:
- Choose your protein base: Opt for traditional wings or naked tenders to start with 0g carbs.
- Select a low-carb flavor: Toss your wings in a dry seasoning like Lemon Pepper or Desert Heat. For sauce, choose Mild, Medium, Hot, or Spicy Garlic.
- Add a low-carb side: Pair your wings with celery sticks and a side of ranch or blue cheese dressing.
- Consider a main dish alternative: If you're not in the mood for wings, a bunless burger or grilled chicken patty is a great high-protein choice.
Staying on Track
Planning ahead is the best way to ensure your meal fits your dietary needs. While the sweeter sauces are tempting, there are plenty of flavorful and spicy low-carb alternatives to satisfy your cravings. Remember to always specify your modifications to the server, such as "no breading" and "no bun," to avoid any hidden carbs. A trip to Buffalo Wild Wings doesn't have to mean compromising your low-carb diet—it just requires making smart, informed choices.
Conclusion
Finding low-carb options at Buffalo Wild Wings is entirely possible by focusing on traditional wings, naked tenders, and bunless protein options. By avoiding all breaded items and sugary sauces, and instead choosing dry seasonings or classic low-carb sauces like Mild or Spicy Garlic, you can enjoy a satisfying and delicious meal that aligns with your dietary restrictions. The key is to be diligent about your choices, from the base protein to the final dressing, to ensure a truly low-carb dining experience.
