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Healthy Living · Weight Loss

Your Only Source for Keto at Buffalo Wild Wings 2021

Did you know that Buffalo Wild Wings has a variety of keto-friendly choices that are also delicious?

That’s right! B-Dubs makes it so easy to indulge while still being in ketosis.

We’ll show you how to order a keto meal at Buffalo Wild Wings, that is so completely satisfying, you’ll feel guilty after you eat!

You’re bound to come across a Buffalo Wild Wings with over 1,000 locations around the United States and several locations around the world.

Here’s how to get around this famous chicken wing joint.

Keto at Buffalo Wild Wings

Right off the bat, if you want to eat keto at Buffalo Wild Wings, you can’t order boneless wings. Sorry, but they’re breaded and white meat chicken, which means they already have 2 strikes against them! In principle, boneless wings sound fantastic, but they’re not keto-friendly.

Boneless wings are also another name for chicken nuggets. They are not gluten-free because they are breaded and fried like regular chicken tenders.

A medium size order of boneless wings, without sauce, has 113 net carbs! Bone-in wings, on the other hand, ZERO.

So, at Buffalo Wild Wings, order traditional wings to stay on track with your keto diet!

Buffalo Wild Wings is also unique in that all of their wings are fried in beef tallow, a high-quality animal fat. Since vegetable oils can be high in omega 6 fatty acids, which cause inflammation, animal fat is far superior to vegetable oil. This is fantastic to see at a fast food establishment, and it means you won’t feel guilty about buying those extra wings!

Chicken Wings

Look no further if you’re looking for the best keto option at Buffalo Wild Wings. Wings, as their name suggests, are an excellent keto option. Because of the chicken skin, they have no carbs and are very high in fat. With such a low carb count, you can’t afford to miss out on wings!

Wing Sizes

What size should you get? Eat until you’re satisfied. Wings are high in calories and fat, making them ideal for keto. But keep in mind that if you’re keeping track of your macros, these will easily add up. A medium conventional wing order has around 1,000 calories and 57 grams of fat in it. Often, since they’re so fatty, you may not be able to tell when you should stop. So that’s just something you need to keep in mind.

Eating keto at Buffalo Wild Wings is simple, because you can order a full platter of wings. B-Dubs changed their size range from snack to big, with options such as 10, 15, and 20 wings. If you’re a snacker, a 6 piece or 10 piece of wings could be a good choice.

The following nutrition is for only the wings (traditional bone in), with no sauces or rubs.

6 Count

430 calories | 24g fat | 0g carbs | 0g fiber | 0g sugar | 53g protein | 0g net carbs

10 Count

720 calories | 41g fat | 0g carbs | 0g fiber | 0g sugar | 88g protein | 0g net carbs

15 Count

1080 calories | 61g fat | 0g carbs | 0g fiber | 0g sugar | 132g protein | 0g net carbs

20 Count

1440 calories | 82g fat | 0g carbs | 0g fiber | 0g sugar | 177g protein | 0g net carbs

Keto Wing Sauces And Rubs

At Buffalo Wild Wings, the wings can be prepared in two different ways. You have the choice of using calorie-dense sauces or calorie-light dry rub. Thankfully, they have a multitude of low-carb and high-protein choices.

The nutritional information listed below is for a 10 count order and does not include the wings themselves.

Keto Signature Sauces (Not Including Wings)

Medium

50 calories | 4g fat | 2g carbs | 0g fiber | 0g sugar | 0g protein | 2g net carbs

Mild

70 calories | 7g fat | 2g carbs | 0g fiber | 0g sugar | 0g protein | 2g net carbs

Blazin’ Carolina Reaper

60 calories | 4.5g fat | 5g carbs | 1g fiber | 2g sugar | 1g protein | 4g net carbs

Hot

70 calories | 6g fat | 3g carbs | 1g fiber | 0g sugar | 1g protein | 2g net carbs

Parmesan Garlic

190 calories | 19g fat | 5g carbs | 1g fiber | 2g sugar | 2g protein | 4g net carbs

Spicy Garlic

70 calories | 6g fat | 3g carbs | 0g fiber | 0g sugar | 1g protein | 3g net carbs

Wild

70 calories | 6g fat | 4g carbs | 1g fiber | 1g sugar | 0g protein | 3g net carbs

Lemon pepper

270 calories | 28g fat | 3g carbs | 1g fiber | 1g sugar | 0g protein | 2g net carbs

Nashville Hot w/ Pickles

60 calories | 5g fat | 4g carbs | 1g fiber | 2g sugar | 1g protein | 3g net carbs

Original Buffalo

170 calories | 18g fat | 2g carbs | 0g fiber | 0g sugar | 0g protein | 2g net carbs

Thai Curry

220 calories | 22g fat | 6g carbs | 1g fiber | 3g sugar | 1g protein | 5g net carbs

Keto Dry Rubs (Not Including Wings)

The best thing about dry rubs is that depending on how many wings you order, they only have 1-3 grams of carbs. Since any takeout restaurant has quirks, the spices contain a small amount of maltodextrin. It’s possible that this will boost your blood sugar, but it’s also possible that it won’t. It all depends on the person.

Buffalo

5 calories | 0g fat | 1g carbs | 0g fiber | 0g sugar | 0g protein | 1g net carbs

Chipotle BBQ

10 calories | 0g fat | 2g carbs | 0g fiber | 1g sugar | 0g protein | 2g net carbs

Desert Heat  

10 calories | 0g fat | 2g carbs | 0g fiber | 1g sugar | 0g protein | 2g net carbs

Lemon Pepper

5 calories | 0g fat | 1g carbs | 0g fiber | 0g sugar | 0g protein | 1g net carbs

Salt & Vinegar

5 calories | 0g fat | 1g carbs | 0g fiber | 1g sugar | 0g protein | 1g net carbs

Dipping Sauces

Ranch Dressing – 2 fl oz

320 calories | 34g fat | 2g carbs | 0g fiber | 2g sugar | 1g protein | 2g net carbs

Bleu Cheese Dressing – 2 fl oz

280 calories | 29g fat | 2g carbs | 0g fiber | 2g sugar | 2g protein | 2g net carbs

Accompaniments

All wings come with celery, carrots, bleu cheese or ranch dressing. (Limit or even skip the carrots. They’re high in sugar and on the high end of carbs.)

Carrot Sticks

50 calories | 0g fat | 11g carbs | 3g fiber | 7g sugar | 1g protein | 8g net carbs

Celery Sticks

15 calories | 0g fat | 3g carbs | 2g fiber | 1g sugar | 1g protein | 1g net carbs

Celery And Carrot Stick Combo

35 calories | 0g fat | 8g carbs | 2g fiber | 5g sugar | 1g protein | 6g net carbs

Other Keto Buffalo Wild Wings Options

Buffalo Wild Wings is about more than just wings!

Maybe you don’t like wings, or maybe it’s the second day in a row you find yourself at Buffalo Wild Wings. You’re looking for a shift in either case, and we’ve got choices for you! All of these choices are low-carb and keto-friendly, making them ideal for filling you up without relying on conventional wings.

Burgers And Grilled Chicken (No Bun)

When you’re eating keto at Buffalo Wild Wings, you don’t think of burgers, but they’re always a choice. Great-tasting burgers are piled high with unusual ingredients, including cheese curds, and barbecue sauce.

When you remove all of that, you’re left with a simple burger with NO BUN! However, you can spice things up with some of the above-mentioned keto sauces and dressings.

Burgers are an excellent choice for a hearty meal. If you don’t want to eat beef, a grilled chicken breast can be substituted for the patty.

Protien Options

Hamburger Patty

210 calories | 16g fat | 0g carbs | 0g fiber | 0g sugar | 17g protein | 0g net carbs

Grilled Chicken Breast

90 calories | 1g fat | 1g carbs | 0g fiber | 0g sugar | 21g protein | 1g net carbs

Toppings

American Cheese

70 calories | 6g fat | 1g carbs | 0g fiber | 1g sugar | 3g protein | 1g net carbs

Bleu Cheese Crumbles

50 calories | 4g fat | 0g carbs | 0g fiber | 0g sugar | 3g protein | 0g net carbs

Cheddar Cheese

90 calories | 7g fat | 0g carbs | 0g fiber | 0g sugar | 5g protein | 0g net carbs

Pepper Jack Cheese

80 calories | 6g fat | 0g carbs | 0g fiber | 0g sugar | 5g protein | 0g net carbs

Swiss Cheese

80 calories | 7g fat | 0g carbs | 0g fiber | 0g sugar | 6g protein | 0g net carbs

Sauteed White Onions

10 calories | 0g fat | 3g carbs | 1g fiber | 2g sugar | 0g protein | 2g net carbs

Bacon

100 calories | 8g fat | 0g carbs | 0g fiber | 0g sugar | 8g protein | 0g net carbs

Avocado

45 calories | 4g fat | 2g carbs | 2g fiber | 0g sugar | 1g protein | 0g net carbs

Mayo – 1 Tbsp

120 calories | 13g fat | 1g carbs | 0g fiber | 0g sugar | 0g protein | 1g net carbs

Ketchup – 1 Tbsp (Should be your last option)

20 calories | 0g fat | 5g carbs | 0g fiber | 4g sugar | 0g protein | 5g net carbs

Yellow Mustard – 1 tsp

0 calories | 0g fat | 0g carbs | 0g fiber | 0g sugar | 0g protein | 0g net carbs

Any Of The Sauces Listed Above

Other Toppings

Most veggies are good. Red onions, lettuce, pickles, tomato, avocado, and mushrooms are all good choices and make excellent toppings.

Naked Chicken

Boneless wings are not to be confused with these. Bone-in isn’t your thing? The Buffalo Wild Wings Naked Tenders are chicken strips without the usual breading used on chicken tenders. You can have them flavored with any of the keto sauce and rub choices mentioned above, as well as dipping sauces. They’re low carb (0g carbs per 3 tenders), making them ideal for dipping in blue cheese or dry seasonings.

At Buffalo Wild Wings, these are a leaner wing choice, perfect for those who want more protein and less fat so they can save their calories for dipping sauces.

3 Count Naked Chicken Tenders

160 calories | 1g fat | 0g carbs | 0g fiber | 0g sugar | 37g protein | 0g net carbs

5 Count Naked Chicken Tenders

260 calories | 2g fat | 0g carbs | 0g fiber | 0g sugar | 61g protein | 0g net carbs

Salads

You don’t go to a wing joint to eat salad, right? But, hey, you’ve got to do what you’ve got to do, right?

At Buffalo Wild Wings, there are a variety of salad choices for those trying to stick to a low-carb diet. When ordering a salad, specify that you don’t want any bread, croutons, and order the salad dressing on the side. This helps you to eliminate the carbohydrates and keep the calories in the dressings under your fingertips.

Buffalo Wedge Salad with Hand-Breaded Chicken and Bleu Cheese Dressing

To make the salad low carb, replace the breaded chicken tenders with grilled chicken. That will bring it to around 8g carbs.

800 calories | 66g fat | 25g carbs | 6g fiber | 7g sugar | 28g protein | 19g net carbs

Chopped Cobb Salad with Ranch Dressing (Or sub blue cheese dressing)

860 calories | 71g fat | 14g carbs | 4g fiber | 7g sugar | 40g protein | 10g net carbs

Garden Side Salad, with White Wine Vinaigrette

You can sub out the dressings to any of the more keto-friendly options listed below.

270 calories | 24g fat | 9g carbs | 2g fiber | 4g sugar | 4g protein | 8g net carbs

Entree House Salad

410 calories | 39g fat | 10g carbs | 4g fiber | 5g sugar | 6g protein | 6g net carbs

Add Grilled Chicken To The Side or House Salad

90 calories | 1g fat | 1g carbs | 0g fiber | 0g sugar | 21g protein | 1g net carbs

Add Avocado To The Side or House Salad

90 calories | 8g fat | 5g carbs | 4g fiber | 0g sugar | 1g protein | 1g net carbs

Keto Buffalo Wings Salad Dressings

Blue Cheese

280 calories | 29g fat | 2g carbs | 0g fiber | 2g sugar | 2g protein | 2g net carbs

Caesar Dressing

260 calories | 26g fat | 4g carbs | 0g fiber | 2g sugar | 2g protein | 4g net carbs

Ranch Dressing

320 calories | 34g fat | 2g carbs | 0g fiber | 2g sugar | 1g protein | 2g net carbs

Southwestern Ranch Dressing

340 calories | 37g fat | 2g carbs | 0g fiber | 1g sugar | 1g protein | 2g net carbs

White Wine Vinaigrette

220 calories | 22g fat | 4g carbs | 0g fiber | 2g sugar | 0g protein | 4g net carbs

Keto Tips To Keep In Mind

  • Stick to the conventional wings instead of the boneless ones. There are 60g of carbs in a snack size order of boneless wings (without sauce)!
  • For deep fat frying, Buffalo Wild Wings uses beef tallow, which is a much healthier fat source than vegetable oils.
  • On Tuesdays, most BWW locations give a buy one, get one (BOGO) deal; call ahead to confirm that your location participates.

Check out our other fast food keto guides!

Wendy's Taco Bell
Keto Taco Bell
Keto at Wendy's
Keto Wendy’s
Keto Chik-Fil-A
Keto Chick-Fil-A
Keto at McDonald's
Keto McDonald’s
Keto at Starbucks
Keto Starbucks

Source:

https://www.buffalowildwings.com/globalassets/pdfs/del2020-221560-nutrition-guide-march-2021.pdf

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