The ketogenic diet (or keto for short) is a low-carb, moderate-protein, high-fat diet that utilizes a high percentage of fat as the main energy source. The goal is to enter into a state of nutritional ketosis, where the body uses ketones for energy (instead of glucose).
What do you get when you take a bunch of people who love wings and put them in a room together and tell them to make their favorite wings but only if they’re on the ketogenic diet? You get the Ketogenic Buffalo Wild Wings Dining Guide! We’ve put together a list of our favorite options for ketogenic-friendly wings.
There’s more to Buffalo Wild Wings than just wings!
While chicken wings are in fact keto-friendly, there’s a whole menu to explore the next time you’re at your local Buffalo Wild Wings (also known as B-Dubs!).
Bookmark this post so you can easily place your order with our handy Buffalo Wild Wings keto dining guide!
The ketogenic diet is so popular that most of the major restaurants offer you similar meals. You can find out more details at MenuFacts.
“I’ll have an order of traditional wings, seasoned with…”
Source: tablespoon.com
Traditional chicken wings (a.k.a. not boneless) are an excellent keto option! They’re comprised of darker chicken meat which has more fat than chicken breasts and can be tossed in a variety of flavors.
Wing sizes:
- Snack – Calories: 360 | Fat: 20g | Carbs: 0g (Fiber: 0g, Sugar: 0g) | Protein: 44g
- Small – Calories: 650 | Fat: 37g | Carbs: 0g (Fiber: 0g, Sugar: 0g) | Protein: 79g
- Medium – Calories: 1010 | Fat: 57g | Carbs: 0g (Fiber: 0g, Sugar: 0g) | Protein: 124g
- Large – Calories: 1300 | Fat: 73g | Carbs: 0g (Fiber: 0g, Sugar: 0g) | Protein: 159g
Wing sauces (nutritional information for snack size portion):
- Mild – Calories: 45 | Fat: 4.5g | Carbs: 1g (Fiber: 0g, Sugar: 0g) | Protein: 0g
- Medium – Calories: 30 | Fat: 3g | Carbs: 1g (Fiber: 0g, Sugar: 0g) | Protein: 0g
- Spicy Garlic – Calories: 45 | Fat: 4g | Carbs: 2g (Fiber: 0g, Sugar: 0g) | Protein: 0g
Dry Seasonings (snack size portion):
- Buffalo – Calories: 5 | Fat: 0g | Carbs: 1g (Fiber: 0g, Sugar: 0g) | Protein: 0g
- Lemon Pepper – Calories: 5 | Fat: 0g | Carbs: 1g (Fiber: 0g, Sugar: 0g) | Protein: 0g
- Salt & Vinegar – Calories: 5 | Fat: 0g | Carbs: 1g (Fiber: 0g, Sugar: 0g) | Protein: 0g
“May I have an order of Naked Tenders, with a side of…”
Source: masonfit.com
Don’t care for bone-in? The Buffalo Wild Wings Naked Tenders are strips of chicken without any breading you would normally find on chicken tenders. You can ask for them seasoned with any of the keto flavor options above or with sauces for dipping.
- Naked Tenders (3 ea.) – Calories: 160 | Fat: 1g | Carbs: 0g (Fiber: 0g, Sugar: 0g) | Protein: 37g
- Naked Tenders (5 ea.) – Calories: 260 | Fat: 2g | Carbs: 1g (Fiber: 0g, Sugar: 0g) | Protein: 61g
“I’ll take a burger, no bun, with…”
Source: mincerepublic.com
When looking for a hearty meal option, turn to burgers. Even if you’re not in the mood for beef, you can swap out the patty for a grilled chicken breast.
Don’t forget to ask for a side salad (keto dressing options coming up!) instead of fries.
Patty options:
- Burger Patty – Calories: 290 | Fat 21g | Carbs: 0g (Fiber: 0g, Sugar: 0g) | Protein: 23g
- Grilled Chicken Breast – Calories: 90 | Fat: 1g | Carbs: 1g (Fiber: 0g, Sugar: 0g) | Protein: 21g
Toppings:
- American Cheese – Calories: 70 | Fat: 6g | Carbs: 1g (Fiber: 0g, Sugar: 1g) | Protein: 3g
- Bleu Cheese Crumbles – Calories: 50 | Fat: 4g | Carbs: 1g (Fiber: 0g, Sugar: 0g) | Protein: 5g
- Cheddar Cheese – Calories: 90 | Fat: 7g | Carbs: 1g (Fiber: 0g, Sugar: 0g) | Protein: 5g
- Pepper Jack Cheese – Calories: 80 | Fat: 6g | Carbs: 0g (Fiber: 0g, Sugar: 0g) | Protein: 5g
- Hatch Queso – Calories: 50 | Fat: 3.5g | Carbs: 2g (Fiber: 0g, Sugar: 1g) | Protein: 3g
- Swiss Cheese – Calories: 80 | Fat: 7g | Carbs: 0g (Fiber: 0g, Sugar: 0g) | Protein: 6g
- Yellow Mustard – Calories: 0 | Fat: 0g | Carbs: 0g (Fiber: 0g, Sugar: 0g) | Protein: 0g
“Could I order a salad without the side of garlic toast, and…”
Source: mincerepublic.com
Heading to the lighter side? Buffalo Wild Wings has you covered there too! All of their salads typically come with croutons on top and side of garlic toast (so many carbs…) so you’ll want to nix those from your order. Also, ask for your dressing on the side so you can control how much is poured on top of your salad.
Salad toppings:
- Blackened Chicken – Calories: 90 | Fat: 1g | Carbs: 1g (Fiber: 0g, Sugar: 0g) | Protein: 21g
- Grilled Chicken – Calories: 90 | Fat: 1g | Carbs: 1g (Fiber: 0g, Sugar: 0g) | Protein: 21g
Salad dressings:
- Bleu Cheese Dressing – Calories: 280 | Fat: 29g | Carbs: 2g (Fiber: 0g, Sugar: 2g) | Protein: 2g
- Ranch Dressing – Calories: 320 | Fat: 34g | Carbs: 2g (Fiber: 0g, Sugar: 2g) | Protein: 2g
- Southwestern Ranch Dressing – Calories: 340 | Fat: 37g | Carbs: 2g (Fiber: 0g, Sugar: 1g) | Protein: 1g
- Buffalo Bleu Cheese Dressing – Calories: 260 | Fat: 27g | Carbs: 3g (Fiber: 0g, Sugar: 1g) | Protein: 2g
- Cilantro Lime Dressing – Calories: 330 | Fat 35g | Carbs: 3g (Fiber: 0g, Sugar: 2g) | Protein: 1g
“With my meal, I’ll have an ice-cold…”
Source: medicalnewstoday.com
If water with lemon isn’t doing enough to quench your thirst, you could order a sugar-free beverage to sip on while you wait for your food order.
Hip Tip: Score a fountain drink for FREE when you earn 250 points in the Buffalo Wild Wings Blazin’ Rewards program! The more you earn, the more menu options you’ll have available to spend your points on including wings, tenders, burgers, or even take home seasonings. Get yourself signed up for this tasty loyalty program ASAP.
Drinks:
- Diet Pepsi – Calories: 0 | Fat 0g | Carbs: 0g (Fiber: 0g, Sugar: 0g) | Protein: 0g
- Unsweetened Iced Tea – Calories: 0 | Fat 0g | Carbs: 1g (Fiber: 0g, Sugar: 0g) | Protein: 0g
Check out more keto-friendly restaurant tips and dining guides!
Frequently Asked Questions
What should I order for keto takeout?
If you’re looking for keto takeout, you’ll want to order a low-carb dish. Some of the most popular dishes are: Keto pizza Keto tacos Keto burrito bowl Keto chicken wings Keto fried rice Keto mac and cheese Keto chicken nuggets Keto chicken tenders Keto buffalo wings Keto chicken strips Keto shrimp scampi Keto shrimp and grits Keto shrimp fried rice Keto shrimp and avocado salad Keto shrimp and bacon salad
Can I eat buffalo wings on keto?
Buffalo wings are a popular appetizer that can be enjoyed on keto. They are typically made with hot sauce, butter, and hot sauce.
How do you order healthy at Buffalo Wild Wings?
Buffalo Wild Wings offers a variety of healthy options, including salads, grilled chicken sandwiches and wraps.
