Leena Watts
Buffalo Wild Wings (BWW) is a popular sports bar with over 1,200 locations across the US. It is known for its wings, burgers, and other casual dining fast foods. For those on a keto diet, BWW offers several low-carb options that can be ordered with some customizations to stay keto-friendly. The traditional wings, for example, have 0g carbs and are fried in beef tallow, a high-quality fat source. BWW also offers naked chicken tenders and chicken wings, which are carb-free without sauces or seasonings.
| Characteristics | Values |
|---|---|
| Carbohydrates | 0g per 3 tenders/snack size serving of 9 wings |
| Fat | Super high due to chicken skin |
| Protein | 37g per 3 tenders |
| Calories | 160 per 3 tenders |
| Sauces | Avoid soybean oil and corn syrup. Hot sauce, Parmesan garlic sauce, and Hot BBQ sauce are keto-friendly. |
| Dry rubs | Contain 1-3g carbs |
| Alcohol | Avoid. Light beer like Miller Lite or Michelob Ultra contains 3g carbs per bottle. |
| Sides | Avoid breaded shareable dishes. Carrots should be avoided, but celery sticks are keto-friendly. |
| Burgers | Bunless burgers are keto-friendly. |
| Tenders | Naked tenders are keto-friendly. |
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What You'll Learn
Buffalo Wild Wings' naked chicken tenders have 0g net carbs
If you're on a keto diet and looking to eat at Buffalo Wild Wings, there are several low-carb options available to you. While staying keto at Buffalo Wild Wings requires customized ordering, there are still quite a few options to stay low-carb and fit your keto diet macros.
One popular option is the naked chicken tenders, which have 0g net carbs per serving. These are seasoned pieces of grilled chicken breast that can be customized with your choice of seasoning or sauce. For example, you can order the naked tenders with chipotle BBQ seasoning on the side for dipping. Per three tenders, it's 0g carb, 1g fat, 37g protein, and 160 calories.
If you're looking for other keto-friendly options at Buffalo Wild Wings, you can also try the traditional wings, which are fried in beef tallow (a high-quality fat source) instead of vegetable oil. These have 0g carbs and are super high in fat due to the chicken skin. You can also get a full platter of wings, with various sizes available. When it comes to sauces, stick to dry rubs, which are low in calories and typically have 1-3 grams of carbs. Avoid the breaded boneless wings, which are not keto-friendly.
In addition to naked chicken tenders and traditional wings, Buffalo Wild Wings also offers bunless burgers and grilled chicken with a green salad as keto-friendly options. It's important to note that if you're on a strict keto diet, eating out can be challenging due to hidden traps and unknown ingredients. However, with careful ordering and some modifications, you can enjoy a keto-friendly meal at Buffalo Wild Wings.
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Traditional wings are keto-friendly, but sauces can be high in sugar
Traditional wings are a great keto-friendly option at Buffalo Wild Wings. They are fried in beef tallow, a high-quality fat source, and have 0g carbs. However, when it comes to sauces, it is important to be cautious as some are high in sugar and not keto-approved.
Buffalo Wild Wings offers a variety of sauces and seasonings to choose from. The dry rubs, such as buffalo, chipotle barbecue, desert heat, lemon pepper, and salt and vinegar, are excellent low-carb options, typically containing only 1 gram of carb per serving. These dry rubs are a healthier alternative to the traditional wet sauces, which can be high in calories and sugars.
Some of the wet sauces that are generally considered keto-friendly include hot sauce, Parmesan garlic sauce, and BBQ sauce. For example, six traditional wings with hot sauce have 480 calories and 1.5 net carbs. Similarly, six traditional wings with Parmesan garlic sauce have 540 calories and 2 net carbs.
However, it is important to be mindful of sauces with hidden sugars. Sauces like Asian zing, bourbon honey mustard, honey BBQ, and sweet BBQ are known to contain enough carbs to potentially kick you out of ketosis. These sauces should be avoided or chosen with caution if you are strictly adhering to a keto diet.
In addition to traditional wings, Buffalo Wild Wings also offers naked chicken tenders or wings, which are carb-free and can be paired with sauces on the side for portion control. Their burgers can also be customised to be keto-friendly by swapping out the bun for a lettuce wrap or eating it protein-style on a bed of greens.
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Alcoholic drinks like beer can be low in carbs
While following a keto diet, it is generally recommended to avoid alcoholic drinks, as alcohol can negatively impact your health and weight loss goals. However, if you wish to indulge in moderation, there are some low-carb alcoholic beverages that can fit within the keto diet guidelines.
Pure forms of alcohol, such as whiskey, gin, tequila, rum, and vodka, are all completely free of carbs. These spirits can be enjoyed with low-carb mixers like soda water, diet soda, seltzer, diet tonic water, or powdered flavor packets to keep the overall carb count low. For example, a Vodka Soda Splash combines vodka with soda water and a lime wedge, while a Gin and Tonic with a citrus twist adds a refreshing, low-carb twist to a classic cocktail.
Wine and light beer are also relatively low in carbs, usually containing under 6 grams per serving. When it comes to cocktails, some options that are typically lower in carbs include a Moscow Mule, Lemon Drop, Bloody Mary, and a Keto Mojito. The Blackberry Smash, made with bourbon, blackberries, fresh mint leaves, and soda water, is another flavorful and healthy option.
It is important to note that while these alcoholic beverages may be low in carbs, they can still contribute to weight gain and nutritional deficiencies if consumed in excess. Additionally, be mindful of mixers and always opt for keto-friendly options to avoid adding hidden carbs to your drink.
Now, let's shift our focus to the keto-friendly options at Buffalo Wild Wings (BWW). If you're looking to enjoy a meal at BWW while sticking to your keto diet, there are several options to consider. Firstly, their traditional wings are a perfect keto food as they contain 0 grams of carbs and are fried in beef tallow, a high-quality animal fat. You can choose from a variety of dry rubs, which typically contain 1-3 grams of carbs, or stick to plain wings. Avoid the boneless wings as they are breaded and not keto-friendly.
If you're looking for a boneless option, the naked tenders are a great choice. They contain no carbs and can be paired with your favorite dry seasoning or wing sauces. The naked wings are another lean option, offering 0 grams of carbs and high protein. BWW also offers a variety of side options that can fit within a keto diet, such as a veggie slaw without sauce or dressing and a carrot and celery boat (avoid the carrots if you're on keto).
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Avoid breaded shareable dishes like chicken tenders and wings
If you're following a keto diet, it's important to be mindful of what you eat, especially when dining out. While Buffalo Wild Wings offers several keto-friendly options, some dishes can quickly kick you out of ketosis.
One food group to avoid when following a keto diet at Buffalo Wild Wings is breaded shareable dishes. These dishes are typically high in carbohydrates and can hinder your keto journey. Chicken tenders, for example, are often breaded and fried, resembling chicken nuggets. While they may sound tempting, they are not a keto-friendly option. Instead, opt for naked tenders, which are simply seasoned pieces of grilled chicken breast. These can be customised with your choice of seasoning, such as desert heat or buffalo seasoning, and have minimal carbohydrates.
Similarly, traditional bone-in wings are a better option than boneless wings. The latter are breaded and comparable to chicken tenders in terms of carbohydrate content. Traditional wings, on the other hand, have zero grams of carbohydrates per serving. However, be cautious when adding sauces to your wings. Many sauces contain soybean oil and corn syrup, which can be high in carbohydrates and sugars. Dry rubs are a better option, with only 1-3 grams of carbohydrates, depending on the quantity of wings.
When dining at Buffalo Wild Wings, it's essential to be vigilant and mindful of hidden carbohydrates and sugars. While the restaurant offers several keto-friendly options, such as naked tenders and traditional wings, it's crucial to customise your order to align with your keto diet.
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Burgers can be customised to meet low-carb needs
Burgers are a staple food for many, but they can be packed with carbohydrates—the buns, the sauces, and the sides can all add up. However, it is possible to customise burgers to meet your low-carb needs, whether you are dining out or cooking at home.
When eating out, it can be challenging to find keto-friendly options, and you may need to make special requests. One way to customise a burger and reduce the carbs is to skip the bun. Some restaurants may offer a bunless option, or you could ask for your burger to be wrapped in lettuce instead. If you are unsure about leaving out the bun, you could also opt for a keto-friendly alternative, such as a low-carb bun.
Sides can also be a source of hidden carbohydrates. Fries, for example, are often served with burgers, but they are typically high in carbs. When ordering a burger, consider asking for a side salad or some vegetables instead. If you are ordering a drink, be mindful that some beverages can also be high in carbs; water or unsweetened tea might be a better choice.
Customising a burger at home gives you even more flexibility to make it low-carb. In addition to the bunless or lettuce-wrapped options, you could also try a keto wrap. When it comes to the patty, you can choose from various meats or plant-based alternatives. Go for high-quality, grass-fed beef, or try mixing different types of mince, such as beef and pork, for a unique flavour.
The toppings and sauces are where you can really get creative. Caramelised onions, cheese, and bacon can add flavour and texture to your burger. For a punch of flavour, try seasoning the patty with ranch seasoning or making your own sauce. You can also experiment with different spices and seasonings, such as peri-peri, baharat, Italian seasoning, or taco seasoning.
Lastly, consider the sides. Instead of potato-based sides like fries or potato salad, which are high in carbs, opt for low-carb vegetables or a side salad. You can also get creative and make keto-friendly alternatives, such as keto fries or cauliflower mac and cheese.
So, whether you are dining out or cooking at home, there are numerous ways to customise a burger to meet your low-carb needs. With a bit of creativity and flexibility, you can enjoy a delicious and satisfying burger that fits within your dietary requirements.
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Frequently asked questions
Yes, traditional wings are keto-friendly. They are fried in beef tallow, a high-quality fat source, and have 0g carbs.
No, boneless wings are breaded and fried, similar to chicken tenders. They are not suitable for a keto diet.
Yes, there are keto-friendly sauces available. Hot sauce, Parmesan garlic sauce, and Hot BBQ sauce have 1.5, 2, and 4 net carbs, respectively, for 6 wings. Dry rubs are also a good option, with only 1-3 grams of carbs.
Yes, bunless burgers and grilled chicken with a green salad are good keto options. Naked chicken tenders are another carb-free option.
Alcoholic drinks like beer will take you out of ketosis. Keto-friendly drink options include unsweetened iced tea, bloody mary, and light beer like Miller Lite or Michelob Ultra, which has 3 grams of carbs per bottle.
