Milly Gaines
If you're following a keto diet and find yourself at Buffalo Wild Wings, you're in luck—there are plenty of low-carb options to enjoy. While wings are the star of the menu, you can easily customize your order to fit your keto lifestyle by skipping the sugary sauces and opting for traditional, plain, or grilled wings instead. Pair them with keto-friendly sides like celery sticks, cheese curds, or a side salad with ranch or blue cheese dressing. Additionally, their naked chicken tenders or certain salads without croutons and sugary dressings can be great choices. Just be mindful of hidden carbs and always ask for sauces on the side to stay on track with your keto goals.
| Characteristics | Values |
|---|---|
| Keto-Friendly Options | Traditional Wings, Naked Tenders, Salads (without high-carb toppings/dressings), Veggie Platters, Cheese Curds (in moderation) |
| Wing Sauces | Buffalo, Blazin', Hot, Medium, Mild, Caribbean Jerk, Asian Zing, Lemon Pepper (check for sugar content) |
| Dressings | Ranch, Blue Cheese, Caesar (avoid sugary dressings like Honey Mustard) |
| Sides | Celery Sticks, Carrot Sticks, Cheese Curds (limit portion size) |
| Avoid | Breaded items, Fries, Onion Rings, Sweet Potato Fries, High-sugar sauces |
| Customization Tips | Order wings or tenders unbreaded, skip buns/wraps, opt for low-carb veggies |
| Beverages | Water, Unsweetened Tea, Diet Soda, Sugar-Free Lemonade |
| Macros (per serving) | Varies; e.g., Traditional Wings (6 pieces): ~0g carbs, 30g protein, 20g fat |
| Allergen Info | Check for specific allergens like dairy (in cheese curds/dressings) |
| Availability | Menu items may vary by location; confirm with staff for keto options |
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What You'll Learn
Keto-friendly wing sauces and dry rubs
When dining at Buffalo Wild Wings while following a keto diet, it’s essential to focus on wing sauces and dry rubs that are low in carbs and free from added sugars. Many traditional wing sauces contain sugar or high-carb ingredients, so choosing carefully is key. Fortunately, Buffalo Wild Wings offers several keto-friendly options that align with your dietary needs. The key is to avoid sauces with honey, barbecue, or teriyaki bases, as these are typically high in sugar. Instead, opt for sauces and dry rubs that rely on bold flavors from spices, vinegar, or natural low-carb ingredients.
One of the best keto-friendly wing sauce options at Buffalo Wild Wings is the Classic Hot Sauce. This sauce is made with a base of hot peppers, vinegar, and spices, making it virtually carb-free and perfect for keto. It delivers the signature Buffalo wing flavor without unnecessary additives. Another excellent choice is the Blazin’ Sauce, which is similar to the Classic Hot but with an extra kick of heat. Both sauces are excellent for those who enjoy spicy flavors while staying within keto macros. Just be sure to ask for your wings to be grilled or fried in a keto-friendly oil, like avocado or olive oil, to keep them compliant.
If you prefer milder flavors, the Mild Sauce at Buffalo Wild Wings is also keto-friendly. It has a buttery, tangy profile without added sugars, making it a safe choice. For those who want to avoid sauces altogether, the Dry Rub Seasonings are a fantastic alternative. Buffalo Wild Wings offers several dry rub options, such as Desert Heat and Texas Dry Rub, which are made with blends of spices and herbs. These rubs add a burst of flavor without any carbs, making them ideal for keto dieters. Just confirm with your server that the dry rubs do not contain hidden sugars or fillers.
When customizing your keto order, consider pairing your wings with a side that complements the sauces or dry rubs. For example, celery and carrot sticks with a side of blue cheese or ranch dressing (both keto-friendly when consumed in moderation) can balance the heat of spicier sauces. If you’re unsure about the ingredients in a particular sauce or rub, don’t hesitate to ask your server for details. Buffalo Wild Wings is generally accommodating to dietary requests, and they can provide information to help you make an informed keto choice.
In summary, sticking to keto-friendly wing sauces and dry rubs at Buffalo Wild Wings is entirely doable with a bit of menu knowledge. Focus on options like Classic Hot, Blazin’, Mild, and dry rubs like Desert Heat or Texas Dry Rub. Always verify ingredients to ensure they align with your keto goals, and pair your wings with low-carb sides for a complete meal. With these choices, you can enjoy a satisfying keto-friendly dining experience at Buffalo Wild Wings.
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Low-carb vegetable sides and options
When dining at Buffalo Wild Wings while following a keto diet, it's essential to focus on low-carb vegetable sides and options to complement your meal. Fortunately, Buffalo Wild Wings offers several vegetable-based choices that align with keto principles. One excellent option is the Steamed Broccoli, which is naturally low in carbs and rich in fiber. Steamed broccoli pairs well with various wing sauces and provides a nutritious side without derailing your macros. Be sure to ask for it plain, as adding butter or other toppings might increase the carb count.
Another keto-friendly vegetable side to consider is the Side Salad. Opt for a simple garden salad with mixed greens, cucumbers, and cherry tomatoes. To keep it low-carb, skip the croutons and high-sugar dressings. Instead, request olive oil and vinegar or a ranch dressing on the side, ensuring it’s sugar-free. This option adds freshness to your meal while keeping your carb intake minimal. Just be mindful of portion sizes and any added extras that could sneak in unwanted carbs.
If you're looking for something heartier, the Sautéed Asparagus (if available) can be a great choice. Asparagus is a low-carb vegetable packed with nutrients and pairs well with grilled or sauced wings. Confirm with your server that it’s prepared without sugary additives or high-carb ingredients. This side not only keeps you within your keto macros but also adds a touch of elegance to your meal.
For those who enjoy a crunchy texture, Celery Sticks are a classic and keto-approved option. Often served with wings, celery is extremely low in carbs and can help balance out the richness of the sauces. While it’s a simple choice, it’s effective for staying on track with your diet. Just be cautious of any dips or spreads that might accompany it, as these could contain hidden carbs.
Lastly, if you’re craving something warm and comforting, consider asking for Grilled Zucchini or Grilled Bell Peppers as a custom side. While not always listed on the menu, many restaurants are willing to accommodate such requests. Both vegetables are low in carbs and can be seasoned with salt, pepper, and olive oil for added flavor. This option allows you to enjoy a hot vegetable side without compromising your keto goals. Always communicate your dietary needs clearly to the staff to ensure your meal is prepared as requested.
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Cheese and meat-based appetizers
When dining at Buffalo Wild Wings on a keto diet, focusing on cheese and meat-based appetizers is a smart strategy to stay within your macros. These options are typically low in carbs and high in fat and protein, making them ideal for keto followers. One excellent choice is the Cheese Curds, a classic appetizer that pairs crispy, fried cheese with a rich, creamy interior. While fried foods can sometimes be questionable on keto, the Cheese Curds at Buffalo Wild Wings are a better option when enjoyed in moderation. Pair them with a sugar-free dipping sauce like ranch or blue cheese to keep the carb count low.
Another keto-friendly appetizer is the BWW Cheese Curd Bacon Burger Sliders (without the bun). These sliders feature a juicy beef patty topped with melted cheese and crispy bacon. Simply order them without the bun to eliminate unnecessary carbs. The combination of high-quality protein from the beef and healthy fats from the cheese and bacon makes this a satisfying and keto-compliant choice. Be sure to ask for extra lettuce or a side salad to add fiber and balance the meal.
For a more indulgent option, consider the Buffalo Chicken Nachos (modified). Traditionally, nachos are off-limits on keto due to the tortilla chips, but you can customize this dish to fit your diet. Ask for the nachos without chips and focus on the toppings: shredded chicken, cheese, bacon, and drizzled buffalo sauce. This modified version turns a carb-heavy dish into a protein and fat-rich appetizer that aligns with keto principles. Just be mindful of the portion size, as the toppings can still add up in calories.
If you're looking for a simpler, no-fuss option, the Side Salad with Grilled Chicken and Cheese can be a great base for a keto appetizer. Add extra cheese, bacon, and a creamy dressing like ranch or Caesar to boost the fat content. This customizable option allows you to control the ingredients and ensure they fit within your keto macros. Pair it with a side of buffalo wings (sans breading) for an extra protein kick.
Lastly, don't overlook the Traditional Wings (unbreaded) as a cheese and meat-based appetizer. While wings are often associated with the main course, they can also serve as a hearty starter. Order them naked (unbreaded) and smothered in a keto-friendly sauce like buffalo, garlic parmesan, or spicy dry rub. Pair the wings with a side of cheese curds or a cheese sauce for dipping to enhance the flavor and keep the meal keto-approved. Always double-check with your server to ensure the sauces and preparations align with your dietary needs.
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Sugar-free drink choices available
When dining at Buffalo Wild Wings while following a keto diet, it's essential to pair your meal with sugar-free drink options to stay within your macros. Fortunately, Buffalo Wild Wings offers several beverages that align with keto principles, ensuring you can enjoy your meal without compromising your dietary goals. One of the most straightforward choices is unsweetened iced tea, which is naturally free of sugar and carbs. You can add a slice of lemon or lime for flavor without adding any sugar. This option is refreshing and pairs well with the bold flavors of wings and sauces.
Another excellent sugar-free drink choice is diet soda, which Buffalo Wild Wings typically offers in various flavors. Options like Diet Coke, Diet Pepsi, or sugar-free lemonade are zero-carb and keto-friendly. These beverages use artificial sweeteners like aspartame or sucralose, which do not impact blood sugar levels, making them suitable for a keto lifestyle. However, if you prefer to avoid artificial sweeteners, you can opt for sparkling water instead. Brands like La Croix or generic sparkling water options are often available and come in multiple flavors, providing a fizzy, refreshing alternative without any carbs or calories.
For those who enjoy coffee, black coffee is a perfect sugar-free choice. Buffalo Wild Wings usually serves coffee, and ordering it black ensures it remains carb-free. If you prefer something cold, unsweetened iced coffee is another great option. Just be sure to skip any flavored syrups or creamers, as these often contain sugar. Instead, you can ask for heavy cream or almond milk on the side to add a keto-friendly touch to your coffee.
If you're looking for something more hydrating, plain water is always a reliable and keto-friendly choice. You can ask for a slice of cucumber, lemon, or lime to add a hint of flavor without any sugar. Additionally, unsweetened tea, whether hot or cold, is another excellent option. Buffalo Wild Wings often offers unsweetened green tea or herbal tea, both of which are carb-free and can complement your meal nicely.
Lastly, if you're in the mood for something a bit more indulgent but still sugar-free, consider sugar-free alcoholic beverages. Buffalo Wild Wings typically offers light beers or spirits like vodka, whiskey, or tequila, which can be enjoyed straight or mixed with soda water and a splash of lime. These options are low in carbs and can be a fun way to enjoy your meal while staying within keto guidelines. Always remember to check with your server for the most up-to-date options and to ensure your drink is prepared without added sugars.
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Traditional wings without breading tips
When dining at Buffalo Wild Wings and following a keto diet, opting for traditional wings without breading is an excellent choice. These wings are typically fried or grilled without any breading, making them low in carbs and perfect for keto. To ensure you stay within your macros, start by choosing the smallest serving size available, as larger portions can increase the overall calorie and fat content. Traditional wings are naturally keto-friendly because they are primarily protein and fat, with minimal carbohydrates.
One of the most important tips for ordering traditional wings without breading at Buffalo Wild Wings is to be mindful of the sauces. While the wings themselves are keto-friendly, many of the sauces can be high in sugar and carbs. Opt for sauces like Buffalo, Blazin’, or Hot, which are typically lower in carbs compared to sweeter options like BBQ or Teriyaki. You can also ask for the sauce on the side to control the amount you use, further reducing unnecessary carb intake.
Another tip is to pair your traditional wings with keto-friendly sides. Buffalo Wild Wings offers options like celery sticks with blue cheese or ranch dressing, both of which are low in carbs. Avoid sides like fries, onion rings, or potato wedges, as these are high in carbs and not suitable for a keto diet. If you’re craving something extra, consider adding a side salad with oil and vinegar dressing, which can complement your meal without adding carbs.
Cooking method matters when it comes to traditional wings without breading. While both fried and grilled options are available, grilled wings are generally a better choice for keto dieters. Grilled wings tend to have fewer added fats and calories compared to fried wings, making them a lighter option. However, if you prefer the crispy texture of fried wings, they are still keto-friendly as long as they are not breaded. Just be mindful of the oil used and consider blotting excess oil with a napkin to reduce unnecessary fat intake.
Lastly, don’t forget to stay hydrated and mindful of your drink choices. Pairing your traditional wings with water, unsweetened iced tea, or a diet soda can help you avoid unnecessary carbs and sugars. Alcoholic beverages, especially beer and sugary cocktails, are high in carbs and can quickly derail your keto efforts. By focusing on these tips—choosing the right sauces, pairing with keto-friendly sides, opting for grilled wings, and making smart drink choices—you can enjoy a delicious and satisfying keto meal at Buffalo Wild Wings.
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Frequently asked questions
Yes, traditional wings (not breaded) are keto-friendly. Order them plain or with a sugar-free sauce like Buffalo, Hot, or Blazin’.
Yes, opt for sugar-free sauces like Buffalo, Hot, Blazin’, or Mild. Avoid sweet sauces like BBQ, Teriyaki, or Honey Garlic, as they contain added sugars.
No, fries and most sides like onion rings or potato wedges are high in carbs. Stick to celery sticks with blue cheese or ranch dressing instead.
Yes, naked tenders (grilled, not breaded) are keto-friendly. Pair them with a sugar-free sauce and avoid high-carb sides.
