For those following a ketogenic diet, dining out can present a challenge. However, Buffalo Wild Wings (BWW) offers a surprising number of keto-friendly options. With a focus on protein, navigating the menu becomes much easier when you know what to look for. This guide provides everything you need to enjoy a low-carb meal at BWW, from wing selections to side dishes and drinks.
Why Buffalo Wild Wings Can Be Keto-Friendly
Buffalo Wild Wings is a great choice for keto dieters because they primarily focus on protein. Their traditional, bone-in wings are naturally low in carbs, making them a perfect base for a keto meal. The key is to choose the right sauces and sides, and to avoid breaded items and sugary drinks.
Essential Guidelines for Eating Keto at Buffalo Wild Wings
To successfully maintain a keto diet at Buffalo Wild Wings, keep these guidelines in mind:
- Skip the Bread: Avoid anything served on a bun or with bread, as these are high in carbohydrates.
- Prioritize Protein: Focus on protein-rich options like traditional wings and naked tenders.
- Choose Side Salad: Opt for a side salad over other higher-carb sides.
- Avoid Breaded Chicken: Breaded chicken, such as boneless wings, is typically not keto-friendly.
- Watch Out for Sugar: Be cautious of hidden sugars in sauces and drinks.
- Dessert Alternatives: Unfortunately, there are no keto-friendly desserts at Buffalo Wild Wings, but you can always indulge in something keto-friendly at home.
Keto-Friendly Food Options at Buffalo Wild Wings
Wings: The Star of the Show
Traditional wings at Buffalo Wild Wings are inherently keto-friendly, boasting 0g net carbs. Ensure you select a dry rub or a low-sugar sauce to keep your carb count down.
Traditional vs. Boneless WingsIt’s crucial to differentiate between traditional and boneless wings. Boneless wings are essentially chicken nuggets, breaded and fried, making them unsuitable for a keto diet. Stick to traditional bone-in wings for a truly keto-compliant option.
Naked TendersIf you prefer boneless chicken, opt for naked tenders. These are seasoned, grilled chicken breast pieces without any breading. They serve as a blank canvas for various dry seasonings and keto-friendly dipping sauces.
Sauces and Dry Rubs: Flavor Without the Carbs
Choosing the right sauce or dry rub is crucial for a keto-friendly experience. Here are some excellent options:
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Keto-Friendly Sauces (with Net Carbs)
- Mild: 1g net carbs
- Medium: 1g net carbs
- Hot: 2g net carbs
- Blazin’® Carolina Reaper: 2g net carbs
- Spicy Garlic: 2g net carbs
- Lemon Pepper: 2g net carbs
- Nashville Hot w/ Pickles: 3g net carbs
- Original Buffalo: 1g net carbs
- Parmesan Garlic: Relatively low in carbs
- Thai Curry: 3g net carbs
- Wild: Consider the ingredients due to soybean oil and corn syrup.
Dry RubsDry rubs are generally low in carbs, typically ranging from 1-3 grams depending on the quantity used. While they may contain a touch of maltodextrin, the impact on blood sugar can vary from person to person.
Burgers and Sandwiches: Bunless Bliss
You can order hamburgers or chicken burgers without the bun. Request your burger on a bed of lettuce with sauces on the side to control your carb intake. Each burger patty contains 0g net carbs, 21g fat, and 23g protein, totaling 290 calories.
Topping IdeasSpice up your bunless burger with keto-friendly toppings such as cheese, bacon, avocado, and lettuce.
Salads: Customize for Keto
Salads can be a good option, but customization is key. Order your salad without bread, croutons, and with the dressing on the side. You can also add a burger patty for extra fat.
Considerations for SaladsWhile salads offer more volume with vegetables, remember that vegetables do contain carbs. Be mindful of your overall carb intake.
Sides: Limited but Manageable
Your keto side options at Buffalo Wild Wings are somewhat limited. A side salad is a safe bet, and you could add an egg for extra protein and fat. Carrot and celery sticks are also an option but come with 6 net carbs per serving.
Dressing ChoicesBe cautious with dressings. Regular ranch is a better choice than fat-free ranch, as the latter is high in carbs and sugar.
Keto-Friendly Drinks at Buffalo Wild Wings
Choose beverages wisely to avoid hidden sugars and carbs.
Low-Carb Options
- Unsweetened Iced Tea (0g-1g carbs)
- Diet Pepsi (0g-1g carbs)
- Bloody Mary (for an adult beverage)
Items to Avoid on a Keto Diet at Buffalo Wild Wings
Certain menu items are best avoided due to their high carb content.
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Foods to Skip
- Boneless Wings: Breaded and high in carbs.
- Onion Rings: Breaded.
- Cheese Curds: Breaded.
- Coleslaw: Contains sugar.
- High-Sugar Sauces: Such as bourbon honey mustard and Asian zing. The Asian zing sauce contains 21 grams of carbs and 19 grams of sugar.
- Fat-Free Ranch: Surprisingly high in carbs and sugar.
Keto-Friendly Recipes to Make at Home
If this guide has you craving pub food, here are some keto-friendly recipes you can easily make at home:
- Keto Air Fryer Fried Pickles: A crispy and delicious alternative to traditional fried pickles.
- Keto Mozzarella Sticks: A kid-friendly, low-carb snack or appetizer.
- Air Fryer Buffalo Wings: Ready in just 35 minutes.
- Keto Pulled Pork Nachos With Cauliflower: A creative twist on nachos using cauliflower as a base.
- Crispy Garlic Parmesan Wings: A homemade, keto-friendly version of the popular wing flavor.
Additional Tips for Eating Keto at Restaurants
When dining out on a keto diet, remember these general tips:
- Ask About Breading: Always ask if wings or other items are breaded.
- Sauces on the Side: Request sauces on the side to control the amount you use.
- Customize Your Order: Don’t hesitate to ask for modifications to make a dish keto-friendly.
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