Top Keto Menu Options At Wingstop

Wingstop is a great place to go if you’re trying to eat healthier or are on the keto diet. Wings are low in carbohydrates and incredibly tasty! We’ve also got the lowdown on Wingstop’s carb count! So, take a look at our list below!

Wingstop is known for its wings, fries, and side dishes. This means it should be simple to find low-carb foods to eat and identify high-carb foods to avoid. We keto-eaters are in luck because we can eat wings without feeling guilty.

However, make sure you know how to order your wings before you go. Many of them are accompanied by sugary sauces or starchy seasonings. With the exception of ranch dressing and celery sticks, most side dishes are off-limits.

Based on the nutrition information, these are the lowest carb options available at Wingstop.

Jumbo Wings

Because boneless wings and chicken tenders are breaded, you’ll want to go with the bone-in wings. Wings don’t have a lot of carbs; it’s the sauces that you have to watch out for. A plain jumbo wing contains zero net carbs, four grams of fat, 7.5 grams of protein, and seven hundred calories. The carb counts for the sauces with the fewest carbs are listed below.

Sauces are what truly elevate a good wing to greatness. If you’re going to have a Wingstop keto meal, you’ll want to be picky about the sauces you use. Here’s a list of all of Wingstop’s keto-friendly sauces, along with their carb counts.

For half a dozen wings, multiple the numbers by 3. For a full dozen, multiple the numbers by 6. All nutritional information is from


180 calories | 10g fat | 0g carbs | 0g fiber | 0g sugar | 20g protein | 0g net carbs

Garlic Parmesan

240 calories | 16g fat | 2g carbs | 0g fiber | 0g sugar | 20g protein | 2g net carbs

Lemon Pepper

240 calories | 16g fat | 0g carbs | 0g fiber | 0g sugar | 20g protein | 0g net carbs


180 calories | 10g fat | 2g carbs | 0g fiber | 0g sugar | 20g protein | 2g net carbs

Cajun (Rub)

180 calories | 10g fat | 0g carbs | 0g fiber | 0g sugar | 20g protein | 0g net carbs

Original Hot

180 calories | 10g fat | 0g carbs | 0g fiber | 0g sugar | 20g protein | 0g net carbs


240 calories | 16g fat | 0g carbs | 0g fiber | 0g sugar | 20g protein | 0g net carbs

Louisiana Rub

220 calories | 14g fat | 0g carbs | 0g fiber | 0g sugar | 20g protein | 0g net carbs

Other Keto Options

Only a small percentage of the 10 plus sauces and seasonings available are high in carbs. Even some of the sauces on this list aren’t particularly high in carbs, and you could probably fit them in if you tried hard enough. The thing to look out for here is the sugar. Clearly, the options above are better suited for keto because they contain 0g of sugar.

Mango Habanero

100 calories | 5g fat | 4g carbs | 0g fiber | 3g sugar | 10g protein | 4g net carbs

Hickory Smoked BBQ

100 calories | 5g fat | 4g carbs | 0g fiber | 3g sugar | 10g protein | 4g net carbs


100 calories | 5g fat | 3g carbs | 0g fiber | 2g sugar | 10g protein | 3g net carbs

Spicy Korean Q

100 calories | 5g fat | 3g carbs | 0g fiber | 3g sugar | 10g protein | 3g net carbs

Sides and Dipping Sauces

Sadly, just about every side is going to be loaded with carbs. You could probably tell that by the item names – Louisiana Voodoo Fries, Cajun Fried Corn, and Cheese Fries – that there isn’t doing to be much suited to a low carb diet. In fact, a side of fries can you over 100g carbs! The large Fried Corn isn’t much better, coming in at a whopping 68g carbs.

Veggie Sticks

Of course, the veggie sticks that come with the wings are a tasty side dish, but they hardly qualify as a side. Your order of wings includes celery and carrot sticks, as well as a dipping sauce.

Don’t be surprised, there aren’t many side options you can pickup at Wingstop that are low carb.

4 Celery Sticks

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

4 Carrot Sticks

17calories | 0g fat | 4g carbs | 1g fiber | 0g sugar | 0g protein | 3g net carbs

Dipping Sauces

Ranch, blue cheese, and honey mustard dipping sauces are available. The ranch and blue cheese dipping sauces are low in carbs, whereas honey mustard should be avoided because it contains 17 grams of sugar. Ranch and blue cheese are good choices, but they contain a lot of vegetable oils, which you should avoid.


313 calories | 33g fat | 2g carbs | 0g fiber | 1g sugar | 1g protein | 2g net carbs

Blue Cheese

312 calories | 32g fat | 3g carbs | 0g fiber | 1g sugar | 3g protein | 3g net carbs

Wingstop Menu Items to Avoid

The Boneless Wings are fried after being breaded. Each plain boneless wing contains about 7 grams of carbs, so they’re best avoided if you’re trying to keep Wingstop keto friendly.

What Should You Order

Wingstop is known for their lemon pepper wings. It would be a crime if you didn’t try at least one! Aside from that, simply choose rubs and sauces that appeal to you. You can experiment with a variety of rubs and sauces to see which ones you like best.

WingStop Calculator

Calculating if your orders are still within the ideal keto macronutrient ratio can be difficult. Fortunately, we have the Wingstop Calculator to assist you in selecting a meal that meets your needs.

The calculator will ask you questions such as how many people will be eating and how hungry you are. It will then tell you how many wings you should get and what kind of chicken wings you should get.

The recommendations are for people who eat a balanced diet. Because you’re on a keto diet, you need to consult this list for your Wingstop keto options. If you need help putting a meal together, here are some choices.

Wingstop Meal Ideas

10 Plain Wings and a Side of Ranch

1213 calories | 40g fat | 2g carbs | 0g fiber | 1g sugar | 75g protein | 2g net carbs

6 Garlic Parmesan Wings and 6 Lemon Pepper Wings 

1170 calories | 87g fat | 12g carbs | 6g fiber | 6g sugar | 93g protein | 12g net carbs

Small 6 pc Wing Combo: Plain Wings, Celery Sticks, a Side of Ranch, and an Unsweetened Tea = 6g carbs (3g fiber)

854 calories | 63g fat | 2g carbs | 0g fiber | 1g sugar | 61g protein | 2g net carbs

6 Lemon Pepper Wings and a Side of Ranch

853 calories | 72g fat | 5g carbs | 3g fiber | 6g sugar | 46g protein | 5g net carbs

6 Atomic Wings, Side of Celery and Blue Cheese

425 calories | 24g fat | 4g carbs | 3g fiber | 6g sugar | 45g protein | 4g net carbs

Are wings keto approved?

Chicken wings are a great low-carb option. Many people are perplexed because they believe that all fried foods are forbidden on keto. Actually, baked or fried chicken wings in good quality oils (tallow, lard, coconut oil) are a perfectly acceptable keto food.

Is Wingstop Gluten Free?

Wingstop does not have a gluten-free menu. Even the Jumbo Wings, which aren’t breaded, are fried in the same oil as other gluten-containing foods. Wingstop should be avoided if you have a severe gluten allergy. It may be acceptable for you if you are okay with trace amounts of gluten in your food.

What wing flavors are keto?

Your absolute best choices are plain, garlic parmesan, lemon pepper, mild, original hot, cajan, atomic, and Louisiana rub.

How many carbs are in Wingstop lemon pepper wings?

Lemon pepper wings have only 1g carbs per 2 wings.

Is Thighstop comparable and keto friendly?

Thighstop, a new dark-meat brand from Wingstop, has been added to the menu. Skin-on, bone-in, and boneless thighs are available from Thighstop. To stick within your macros, opt for the bone-in thighs. It’ll keep you within your keto boundaries.

Thighstop bone-in thigh’s are cooked in the same manner as Jumbo Wings. Depending on the sauce you use, the nutrition is nearly identical to the Jumbo Wings.

Thighstop is currently only available through DoorDash delivery service.

Is Wingstop a good option for a keto diet?

Overall, Wingstop is a great option for a keto diet, with one major drawback: their wings are fried in soybean oil. While it’s simple to order a keto-friendly meal at Wingstop, we don’t eat there as often as we’d like due to the unhealthy oils used. Wingstop Jumbo Wings are a special treat for us because the flavor is outstanding!

All nutritional information was found at

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