What wing sauce can I eat on keto?

Choose: Buffalo (any heat) or Garlic Sauce 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. Stay away from other sauces on the menu, which have hidden sugars like the Asian Zing sauce.

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Great Keto Plays at Buffalo Wild Wings

It’s the Superbowl! Time to order a monster batch of Buffalo Wild Wings — which should be the easiest item in the takeout universe to eat keto. But beware! Some of Buffalo Wild Wing’s tasty snacks will kick you out of ketosis faster than an NFC ref calls penalties (ok, that means never, but you know what we mean.) Stay safe and eat keto at Buffalo Wild Wings with these choice selections.

Three Awesome Keto Buffalo Wild Wings Orders

Traditional Wings + Hot Sauce = 480 calories/1.5 net carbs for 6 wings Traditional Wings + Parmesan Garlic sauce = 540 calories/2 net carbs for 6 wings Traditional Wings + Hot BBQ sauce = 465calories/ 4 net carbs for 6 wings

Choose: Traditional Wings

See that crinkly-looking coating on the Boneless Wings, aka chicken tenders? That’s breading. A snack size serving of just 8 boneless wings will set you back 50g net carbs (54g carbs total). 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. It’s keto heaven.

Choose: Any Dry Seasoning

Want to add a dry seasoning to your keto Buffalo Wild Wings? You’ll pick up just 1g carbs and 5 calories for 9 wings. You could probably roll your entire body in their Desert Heat dry seasoning and still stay keto.

Choose: Buffalo (any heat) or Garlic Sauce

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. Stay away from other sauces on the menu, which have hidden sugars like the Asian Zing sauce.

Here’s the sauce-by-sauce rundown for an 9-wing snack size serving of sauce:

- 4g net carbs

Hot BBQ

- 3g net carbs

Thai Curry, Parmesan Garlic

- 2g net carbs

Blazin’, Hot, Medium, Mild, Spicy Garlic, Wild

Choose: Celery and dressing

A serving of five crunchy green celery sticks will cool down your mouth for just 1g net carb; a 1.5oz serving of either blue cheese dressing or ranch will add 2g net carbs to your day. 5 carrot sticks will set you back 4 net carbs. Leave them for the bunnies.

Choose: A naked burger

All of Buffalo Wild Wing’s named burgers — Big Jack Daddy, Screaming Nacho, Buffalo Blue — come piled with carbs in the form of onion rings, taco chips, breading, or sugary sauces. 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). If you’ve been good, you can have a 4g-carb blowout with Queso cheese.

Choose: No sides, no salads

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. But you didn’t come to Buffalo Wild Wings for the salad, did you? Just skip them all.

Choose: Light beer

A single light beer with your wings will run you 3-5 carbs, depending on the brand…or you could eat 18 more wings. It’s your call. Whatever you do, remember: don’t just wing it! Figure out your keto game plan in advance for a tasty keto snacks for your Superbowl party. Check out our guides to eating keto at Shake Shack, Subway, Dunkin Donuts, and Sweetgreen too!

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