Keto at Buffalo Wild Wings: The Top Keto Menu Options

You know how everyone universally thinks chicken wings are going to make you fat? “Hey, let’s have a cheat meal and get some wings!”

You know how when you (used to) order pizza and you splurged on an order of wings that it was the wings that were seen as the real bad stuff?

Well, on keto we get to flip the script and embrace the wings. Today, we’re going to focus on the largest wing chain in the world. We’re breaking down how to order keto at Buffalo Wild Wings!

With over 1,000 restaurants in the U.S. and some locations worldwide (we even ran into two in Vietnam!), you’re bound to come across a Buffalo Wild Wings.

Also affectionately known as “B-Dubs”, it’s a safe zone to go to town on some chicken wings without judgment.

We unapologetically chow down on wings at restaurants and sometimes get looks of shock. Is it the sauce all over our faces, or the 20 wings we just ate? Little do they know that we are optimally fueling our keto diets!

Keto at Buffalo Wild Wings

Alright, in order to eat keto at Buffalo Wild Wings right off the bat– Boneless wings are off the table. Sorry– they are breaded and they are white meat chicken, which is a double whammy against keto!

But, hey, I love boneless wings… Sorry, it’s not even close. Boneless wings without sauce contain 113 net carbs in a medium size! Traditional, bone-in wings? Zero, zip, nada.

Okay, so order traditional wings to keep it keto at Buffalo Wild Wings!

What size? Eat until you’re full. Wings are calorie-dense and fatty, which is great for keto! But remember, if you’re tracking your macros, these add up quickly. A medium size traditional wing order contains about 1,000 calories and around 57g of fat. Also, because they are so fatty, it might take longer for you to realize you are full. So take that into consideration.

Another thing to quickly touch upon: protein. Excess protein in your diet gets converted to glucose. That means whatever your body doesn’t need to repair muscle and other functions will act like carbs.

If you work out in moderate to high amounts, then you should have a higher tolerance for protein on keto. However, if you don’t work out a ton and don’t have a lot of musculatures to maintain, protein is something that you don’t want to overdo it on.

Keto Wing Sauces (medium size):

Wet

• Medium – 3g net carbs
• Mild – 3g net carbs
• Blazin’ – 4g net carbs
• Hot – 5g net carbs
• Parmesan Garlic – 5g net carbs
• Spicy Garlic – 5g net carbs
• WIld – 5g net carbs

Dry

• Buffalo – 1g net carb
• Desert Heat – 1g net carb
• Lemon Pepper – 1g net carb
• Salt & Vinegar – 1g net carb
• Chipotle BBQ – 2g net carbs

Dipping Sauces

• Ranch – 2g net carbs
• Blue Cheese – 2g net carbs

Accompaniments

• Celery sticks – 1g net carb
• Celery and Carrot stick combo – 3g net carbs
• Carrot sticks – 4g net carbs

Pro Tips:

• Check out some of the top keto friendly salad dressings which use 100% Avocado Oil
  • Primal Kitchen: Ranch – Caesar – Green Goddess – Greek – Lemon Vinaigrette
  • Sir Kensington: Ranch Lime
• For further detail on why avocado oil is one of the best oils while on keto check out our post about the top keto friendly oils here!

Salads

I know you don’t go to a wing joint to eat salad. But, hey, you gotta do what you gotta do.

(No nutrition here because we are using best guesses. However, normally expect salads to be within the 10g-20g net carb range)

• Chicken Caesar Salad
  • No croutons, no garlic toast
  • Their “Light Caesar Dressing” has a whopping 15 net carbs! Sub for a different dressing. Any other dressing listed below are safe.
    • AVOID “Light French Dressing” and “Fat Free Ranch”
• Santa Fe Salad
  • No corn, no tortilla strips, no tortillas
• Garden Chicken Salad
  • No croutons, no garlic toast
• Side Salad
  • No croutons, no garlic toast

Keto Friendly Dressings

• Blue Cheese – 3g net carbs
• Buffalo Blue Cheese – 3g net carbs
• Cilantro Lime Ranch – 5g net carbs
• Lemon Vinaigrette – 5g net carbs
• Ranch – 3g net carbs
• Southwestern Ranch – 3g net carbs

Burgers (No Bun)

You don’t think burgers when you are eating keto at Buffalo Wild Wings but they are always an option. That being said, really great tasting burgers are loaded with crazy things like tortilla chips, onion rings, and barbecue sauce.

When you take that all away, you’re left basically with a basic burger with NO BUN! But you can, of course, add some of the wet keto buffalo sauce and dressings that are safe from above to spice things up.

• Meat:
  • Burger Patty – 0g net carb
  • Chicken Breast – 1g net carb
• Cheese:
  • Pepper Jack Cheese – 0g net carb
  • Cheddar Cheese – 0g net carb
  • Swiss Cheese – 0g net carb
  • Blue Cheese Crumbles – 1g net carb
  • American Cheese – 2g net carb
• Keto Friendly Toppings:
  • Bacon – 0g net carb
  • Lettuce – 0g net carb
  • Pickles – 0g net carb
  • Mayo – 0g net carb
  • Mustard – 0g net carb
  • Red Onion – 0-1g net carb
  • Tomato – 0-1g net carb
  • Avocado – 2g net carbs
  • Mushrooms – 4g net carb
  • Any of the Wet Keto Buffalo Sauces listed above

Pro Tip:

• If you are really missing the bun check out our posts on the most keto friendly bread and bun options you can buy!

Drinks

This one’s easy. Stick to water, unsweetened iced tea, or diet soda.

Can’t make up your mind? Check out our other posts on eating out at restaurants on keto!

• Chipotle
• Chick-fil-A
• Starbucks
• Jimmy John’s
• Panda Express