Low Carb Buffalo Wild Wings Options for Keto Dieters
Despite its name, Buffalo Wild Wings (‘B-Dubs’) didn’t get its start in Buffalo, NY. The first location opened in Columbus near the state university campus. Given that colleges are generally filled with hungry people, it’s no surprise that B-Dubs was an immediate hit.
B-Dubs sells over a billion wings a year! That’s a lot of chickens. Lucky for keto dieters, wings are keto-compatible, making it easy to go to restaurants like Buffalo Wild Wings and WingStop. You’ll have to stick with traditional (bone-in) wings and be discriminating about your sauces, but there’s no reason to feel left out if your friends are meeting up at B-Dubs to watch the game.
Just because wings are low in carbs doesn’t mean they’re low in calories. Use their online nutrition information and plan ahead so you don’t lose your head when confronted with the enticing menu.
Wings at Buffalo Wild Wings and Keto
Each wing has 0 net carbs, 6g fat, and 5g protein. The trick will be to stick to the low-carb sauces. You’ll want to avoid anything with ‘sweet’ or ‘honey’ in its name, but you’ve still got lots of choices.
Best Wing Sauces for the Ketogenic Diet
All counts listed are for Small.
- Mild (2.5 net carbs, 7g fat, 0g protein)
- Medium (2.5 net carbs, 3.5g fat, 0g protein)
- Wild® (2.5 net carbs, 4.5g fat, 0g protein)
- Blazin® (3 net carbs, 7g fat, 1g protein)
- Hot (3.5 net carbs, 6g fat, 0g protein)
- Spicy Garlic (3.5 net carbs, 5g fat, 1g protein)
- Parmesan Garlic (4 net carbs, 16g fat, 1g protein)
- Thai Curry (5.5 net carbs, 22g fat, 1g protein)
All the Dry Rubs are fine for keto. Counts are based on a 1/2 teaspoon.
- Desert Heat® (1 net carb)
- Salt & Vinegar (1 net carb)
- Lemon Pepper (1.5 net carbs)
- Buffalo (2 net carbs)
- Chipotle BBQ (2 net carbs)
Celery sticks are a-okay, but skip the carrots.
Bleu Cheese or Ranch Dressing are both good dipping sauce choices (2 net carbs each).
Low Carb Burgers, Sandwiches, Tenders and Wraps at Buffalo Wild Wings
Burger without the bun, sandwich without the bread, wrap without the tortilla, you get the idea. B-Dubs only lists nutrition information for full meals, so exact carb counts aren’t available, but so long as you avoid the fries, onion rings and sugary sauces, you’ll be fine. Cheese, lettuce, tomato, pickles, bacon, and avocado will all add minimal carbs but plenty of interest to your burger. You won’t miss the bun.
The Cheeseburger or Buffalo Blue are the safest bets for burgers.
The Southwest Philly steak sandwich and the BBQ chicken aren’t the best but they shouldn’t kill your keto so long as you skip the roll.
The Pepper Jack Steak Wrap is okay if you ditch the tortilla.
In general, chicken tenders aren’t a good idea because they’re breaded, but B-Dubs has a grilled option: Naked Tenders (6 net carbs, 2g fat, 2g protein).
A good side to replace the fries is Coleslaw (6 net carbs, 15g fat, 0g protein).
Keto-Friendly Salads at Buffalo Wild Wings
Ditch the croutons and get the dressing on the side and these will all be fine:
- Grilled Chicken Salad
- Garden Salad
- Chicken Caesar Salad
- Side Salad
Best Salad Dressings for Keto
- Blue Cheese (2-3 net carbs)
- Cilantro Lime (3-5 net carbs)
- Lemon Vinaigrette (3-5 net carbs)
- Ranch (3-5 net carbs)
- Southwestern Ranch (3-5 net carbs)
The Sharables are pretty much a carb nightmare, but if you want to scoop a spoonful of Spinach-Artichoke Dip onto a traditional wing, feel free.
What to Drink at Buffalo Wild Wings for Low Carb Dieters
Water, unsweetened ice tea, or diet soda if you can’t resist. They do have sugar-free Red Bull, but who needs that when you’ve got tons of energy from your keto diet?
If you’re there for a game, there’s a good chance your friends will be ordering beer. If you want to join in, stick to a light beer like Michelob Ultra or Sam Adams 76.
Eating out while sticking with your keto diet is totally doable. Keep in mind, calories add up quick in a place like B-Dubs. Average consumption is over 2,000 calories, so choose wisely, and only make places like this an occasional treat.