Chicken wings and the ketogenic diet may seem like an unlikely pairing, but they’re a match made in heaven! If you’re following a low-carb, high-fat diet, chicken wings can be a delicious and satisfying option for you. This article explores the place of chicken wings in a keto lifestyle, especially focusing on boneless wings.
Keto Diet Basics
When it comes to following a keto diet, it’s important to understand the macronutrient ratio you should be aiming for. The ratio typically includes high fat, moderate protein, and low carbohydrate intake. Chicken wings fit well into this framework, offering a satisfying and nutritious choice for meals and snacks.
Chicken Wings and the Keto Diet
Chicken wings are a great food option for those following a keto diet because they are high in protein and healthy fats, and low in carbs. The high protein content provides you with the energy you need to power through your day and keep you feeling full, which is crucial for sticking to a keto lifestyle.
Macronutrient Content
The macronutrient content of chicken wings can vary depending on the cooking method and sauce used. For example, if you deep fry your chicken wings, the fat content will be higher compared to if you bake them. Similarly, the sauce you choose will also impact the macronutrient content. Some sauces are high in sugar and carbs, which can take away from the ketogenic benefits of the wings. That’s why it’s important to be mindful of the sauce options you choose and opt for those that are high in healthy fats and low in carbs.
Boneless Wings: The Catch
Boneless wings are always breaded, so you want to avoid those no matter where you go. This breading significantly increases the carbohydrate content, making them unsuitable for a ketogenic diet. They are never low carb and gluten free. Which for me, takes them off the menu when dining out. But have no fear, I have the perfect solution. Some places do bread their bone-in wings, but lots of places don’t. So don’t be afraid to ask!
Read also: Easy Keto Pork Chops
Keto Boneless Buffalo Wings Recipe
These Keto Boneless Buffalo Wings are the perfect low carb appetizer. They are breaded in a low carb, nut-free breading, fried and then sauced with a mixture of butter and buffalo sauce.
Bone-In Wings: A Keto-Friendly Alternative
Neither of these chains bread their bone-in, traditional wings. So as long as you stick to a non-sweet sauce they have 0-1g of carbs per wing! Both restaurants have a great nutritional guides online. Many restaurants, the wings are already low carb and gluten free. As long as they aren't dredging the wings in flour before frying, you are usually in the clear. Just ask if the wings are gluten free. If they say yes, chances are great that they are also very low in carbs.
Ordering at Restaurants
Any restaurant that you go to that have wings on the menu just ask if they bread their wings.
Flavoring Your Wings: Sauces and Dry Rubs
When it comes to adding flavor to chicken wings, the options are endless. It’s important to be mindful of the sauce options you choose, as some sauces can be loaded with sugar, which can add unwanted carbs to your meal. To ensure you stay on track with your keto goals, look for sauces that are high in fat and low in carbs, such as blue cheese dressing, ranch, or hot sauce. Another great option for keto-friendly wing seasoning is a dry rub. Dry rubs are a great option because they are usually sugar-free, allowing you to enjoy all the delicious flavors without any added sugars. Some popular dry rubs include cajun, smoked paprika, and garlic powder, all of which are keto-friendly and add a bold, savory taste to your chicken wings.
Keto-Friendly Options at Popular Wing Chains
Buffalo Wild Wings
At Buffalo Wild Wings, traditional wings have 0g carbs for a snack size serving of 9 wings. That’s right - 0g net carbs, 0g sugar, and 20g fat/44g protein/ 360 calories for 9 wings. Adding a dry seasoning to your keto Buffalo Wild Wings will only add 1g carbs and 5 calories for 9 wings. Hot sauces are a great keto option at Buffalo Wild Wings, and Parmesan Garlic and Spicy Garlic also add 3g/2g net carbs to an 9-wing Traditional Wings snack size serving.
Read also: Low-Carb Chicken Thigh Recipes
What to Avoid
Even Buffalo Wild Wings’ veggie slaw clocks in at 9 net carbs per serving, and that’s the lowest net carb haul of the bunch. Skip them all and opt for just the burger patty (0g carbs) or grilled chicken breast (1g net carbs), with cheddar or pepper jack (0g carbs), cheddar jack or blue cheese (1g net carbs), American cheese (2g carbs). A single light beer with your wings will run you 3-5 carbs, depending on the brand…or you could eat 18 more wings.
Go-to order at Buffalo Wild Wings:
My favorite flavor at BWW is Salt and Vinegar, what used to be my favorite flavor of chips, is now my favorite wing flavor. I also like the BWW lemon pepper and garlic parm. Ranch or blue cheese is keto-friendly as well.
Wingstop
Yes, the Jumbo Wings at Wingstop are basically 0 grams of carbs without the addition of sauces. Wingstop provides detailed nutrition information for everything on their menu. The Boneless Wings are breaded and fried. The Jumbo Wings are what we are after. They are traditional bone in chicken wings that are fried and tossed in the sauce of your choosing.
Keto-Friendly Sauces at Wingstop
- Atomic: This is the spiciest sauce Wingstop has to offer. This is actually a rub and not a sauce.
- Original Hot: Your classic buffalo sauce. Original hot is exactly what you’re expecting when you think of buffalo wings.
- Mild: This mild sauce is another good choice if you like the flavor of buffalo sauce but don’t like the spice.
- Garlic Parmesan: Garlic parmesan is definitely one of the top sauce options. It is probably the 2nd most popular wing sauce offered.
- Lemon Pepper: Lemon pepper is by far the most popular wing flavoring whether you are doing a low carb diet or not. You can’t say you’ve tried Wingstop until you’ve had their lemon pepper wings.
- Louisiana Rub: Louisiana rub is a unique and flavorful spice blend. It is comparable to the cajun wings in a lot of ways, but offers something unique as well.
Sauces to Avoid
Of the 10+ sauces and seasonings available, only a small group of them are high in carbs. Mango Habanero is a sweet and spicy sauce that clocks in at 6g of carbs for 2 wings. Hickory Smoked BBQ is the highest carb sauce you can get.
Other Considerations at Wingstop
Sadly, just about every side is going to be loaded with carbs. The options for dipping sauces are ranch, blue cheese and honey mustard. The ranch and blue cheese dipping sauces are relatively low carb, while honey mustard should be avoided with its 17 grams of sugar. The cleanest drink option is Gold Peak Unsweetened Tea.
Read also: Easy Keto Recipes
Go-to order at Wingstop Order:
10 piece traditional bone-in wings: 1/2 Garlic Parm and 1/2 Lemon Pepper. The Louisiana Rub is also FIRE! Whatever flavor you end up going with, do not forget the Ranch!! I don’t know what it is but Wingstop has the best ranch on the planet! I am obsessed with it! I also love that I can easily order wings for pick up or with one of those very convenient food delivery apps! I love ordering Wingstop and enjoying it on my own couch!
Important Note about Wingstop
Wingstop fries everything in soybean oil. Soybean oil is an industrial oil that is heavily processed and refined. Wingstop is not gluten free. Even if you get the Jumbo Wings, which are not breaded at all, they are fried in the same oil as other gluten containing foods. If you have a serious gluten allergy you will want to avoid Wingstop.