Keto at Buffalo Wild Wings

Here are some great menu selections for those on a keto diet that want to dine at Buffalo Wild Wings. These menu items are low in carbs, high in fat, and moderate or high in protein.

Chicken wings

    1. If you like wings, you are in luck as there are three separate combinations that you can select from. In all combinations, you will need to select the traditional style wings as the breaded wings are very high in carbs. Traditional wings, however, have 0 carbs before you apply a sauce or seasoning, which makes it a great starting point that is also high in protein. And, you can select any of the dry seasonings that are available and it will only count as 1g carbs. If you prefer a sauce, stick to the hot sauce, parmesan garlic sauce, or the hot bbq sauce. For a 9-wing portion, you should be at under 600 calories and 7g carbs or less.

2. If chicken isn’t your thing, even though you are dining at Buffalo Wild Wings, there are plenty of other options. Try a naked burger or a naked chicken patty. Unfortunately, most of the themed burgers and even more basic burgers are topped with sugary sauces, onion rings, and other toppings that will not align well with the keto plan. So, options for the plain patty or chicken breast will be a strong dose of protein with little to no carbs. You can then select almost any cheese to add to the top of your patty for 2g carbs or less, and if you have been behaving yourself, you can opt for the queso cheese, for 4g carbs.

      • An all-beef hamburger patty contains 410 calories, 32 grams of fat, 0 carbs, and 30 grams of protein
      • A grilled chicken breast contains 140 calories, 3 grams of fat, 1 gram of carbs, 0 grams of sugar, and 28 grams of protein
      • One slice of American cheese contains 70 calories, 5 grams of fat, 2 grams of carbs, and 3 grams of protein
      • One serving of avocado contains 160 calories, 15 grams of fat, 9 grams of carbs (2 net carbs), 7 grams of fiber, and 2 grams of protein
      • Two slices of bacon contain 100 calories, 8 grams of fat, 0 grams of carbs, and 8 grams of protein

3. The pepper jack steak wrap sans the wrap and sauce is a mediocre bet, high in protein, and relatively low in carbs. This wrap is 1070 calories and 60 carbs before you remove the tortilla wrap. The flour tortilla that is used for the wrap is estimated at 120 calories and 20 carbs. This still leaves you with far more carbs than you likely want, so be sure to ask for this without the sauce too.

4. Another wrap option minus the flour tortilla is the southwest philly cheesesteak. In this case, you start with 720 calories and 49 carbs, and are down to 600 calories and 29 carbs once that tortilla is out of the picture. Still high, but you’ll be full after you eat.

5. Finally, perhaps the best wrap option is the grilled chicken buffalitos. Starting at 500 calories and 36 carbs, removal of that tortilla will bring you down to 380 calories and only 16 carbs. This meal won’t fill you up quite as much as some of the other options, but you’ll feel good about your selections.

What to watch out for:

      • Any burger toppings other than cheese – most of the sauces are very high in sugar 
      • Sides and salads – Even the veggie slaw has 9 net carbs per serving, and that’s the lowest. 
      • Alcohol
      • Buffalo loaded tots
      • House sampler
      • Doctor Pepper cup
      • Boneless wings
      • Traditional and boneless combo
      • All-star sampler
      • Ultimate nachos
      • Chips and salsa
      • Mozzarella sticks
      • Chili queso dip
      • Mini corn dogs
      • Roasted garlic mushrooms
      • Spinach artichoke dip
      • Fried pickles
      • French fries
      • Potato wedges
      • Buffalo chips
      • Beer-battered onion rings
      • Big twist pretzel
      • Cheddar cheese curds
      • Crispy jumbo shrimp
      • Chicken quesadilla
      • Buffalo loaded tots
      • Creamin’ nacho burger 
      • Cheese curd bacon burger 
      • Southwestern black bean burger
      • Bayou Po’Boy
      • Buffalo ranch chicken wrap
      • Classic chicken wrap
      • Crispy tenders
      • Macaroni and cheese
      • Kid’s meals
      • Chili
      • All sauces (except those options listed above to accompany the burger or chicken patty)
      • All desserts
      • All sweetened beverages