The Ultimate Guide to Eating Keto at Wingstop
Are There Keto-Friendly Options at Wingstop?
✅ YES! You can choose from a variety of chicken wings and dips and customize them to fit your diet. You need not worry about breaking your keto diet as long as you stick to low-carb flavors, sauces, and sides at Wingstop.
Wingstop is one of the most popular fast-food chains in the US, and you may be wondering if you have keto-friendly options at Wingstop. It can be particularly challenging to dine out at fast food restaurants while on keto, but with the necessary information, it’s possible to enjoy a satisfying yet keto-friendly meal at Wingstop.
In this post, you will learn about the nutritional value of some of the most popular Wingstop keto menu items, including chicken wings, dips, and sides. You will also find some useful tips on how to customize your Wingstop order and indulge in your cravings for wings without breaking your diet.
You may be pleased to know that some of your favorite chicken wing flavors are great options on a keto diet. No matter how long you’ve been on keto, our Wingstop keto hacks will help you to satisfy your appetite in a keto-friendly way.
Table of Contents
- Can You Eat Keto at Wingstop?
- Wingstop Keto Menu Nutrition Facts
- How to Order Keto at Wingstop
- Frequently Asked Questions
- Final Thoughts on Wingstop Keto Menu
Can You Eat Keto at Wingstop?
Yes, you can eat at Wingstop while on a keto diet. It can be challenging to find keto-friendly options at fast-food restaurants, but the good news is, chicken wings are generally low in carbohydrates and high in fat and protein. So if you’re craving some delicious wings, you can surely enjoy a satisfying meal at Wingstop with no worries.
Wingstop offers various flavors of chicken wings and tenders that you can customize. While on keto, the classic bone-in wings are your best option since they are unbreaded and low-carb. While the wings are flavorful enough to eat on their own, you may also want to try the dips, but stick to low-carb options like ranch and blue cheese. You can even enjoy boneless wings as long as you order them plain. Wingstop also offers side dishes, although your only low-carb options are carrots and celery sticks.
You may need some planning beforehand, but you can absolutely eat keto at Wingstop and still satisfy your cravings. In the next section, we have curated a list of some of the best keto-friendly options to try on your next Wingstop dining experience.
Wingstop Keto Menu Nutrition Facts
The first step to eating keto at Wingstop is to understand the nutritional information for the menu items. Here are your best options when dining at Wingstop on a keto diet:
Wingstop Keto Chicken Wings
Wingstop chicken wings, like most other unbreaded fried chicken, are very low in carbs. As long as they’re fried on their own, and then flavored with a dry rub instead of a wet sauce, chicken wings can have a net carb of zero. There are many options for you at Wingstop, but here are the most keto-friendly chicken wing flavors you must try.
Plain Jumbo Wings
There are many ways to enjoy your Wingstop chicken wings, but to keep your carb intake as low as possible, the plain flavor is your best option. One serving contains two pieces of Wingstop jumbo wings.
- Calories: 140
- Net Carbs: 0 g
- Total Carbs: 1 g
- Fiber: 1 g
- Fat: 8 g
- Protein: 15 g
Cajun Jumbo Wings
If you’re craving something hot yet low-carb, go for dry-rubbed Cajun jumbo wings but avoid the sugary Cajun sauce.
- Calories: 142
- Net Carbs: 0 g
- Total Carbs: 1 g
- Fiber: 1 g
- Fat: 8 g
- Protein: 15 g
Original Hot Jumbo Wings
Another spicy option you must try is the original hot chicken wings. One serving contains almost the same nutrients as the Cajun flavor but with more fat and sodium.
- Calories: 142
- Net Carbs: 0 g
- Total Carbs: 1 g
- Fiber: 1 g
- Fat: 9 g
- Protein: 15 g
Mild Jumbo Wings
If you want something milder, well, go for the regular mild wings at Wingstop. It’s the same tasty flavor as your plain chicken wings with a bit more spice. It’s also a little more filling than the original hot wings, with more calories and fat.
- Calories: 150
- Net Carbs: 0 g
- Total Carbs: 0 g
- Fiber: 0 g
- Fat: 11 g
- Protein: 12 g
Garlic Parmesan Jumbo Wings
Wingstop garlic parmesan wing is another best-selling option due to its savory garlic and cheesy flavors. While it has zero total carbs, it has a higher calorie count.
- Calories: 165
- Net Carbs: 0 g
- Total Carbs: 0 g
- Fiber: 0 g
- Fat: 13 g
- Protein: 13 g
Lemon Pepper Jumbo Wings
Another popular flavor you must try is the Wingstop lemon pepper wings. This flavorful option is ideal if you want something more than just a snack. It’s packed with so many flavors you won’t even need a dipping sauce.
- Calories: 180
- Net Carbs: 0 g
- Total Carbs: 1 g
- Fiber: 1 g
- Fat: 13 g
- Protein: 15 g
Louisiana Rub Jumbo Wings
If you like bold flavors, then you may want to try the Louisiana rub wings. Its distinct spicy and savory taste is satisfyingly filling without the carbs.
- Calories: 171
- Net Carbs: 0 g
- Total Carbs: 1 g
- Fiber: 1 g
- Fat: 12 g
- Protein: 15 g
Atomic Jumbo Wings
If you just can’t get enough of the spice, then try Wingstop’s hottest flavor, the Atomic wings. It’s about twice as spicy as the original hot version and with fewer calories and fat.
- Calories: 130
- Net Carbs: 0 g
- Total Carbs: 1 g
- Fiber: 1 g
- Fat: 7 g
- Protein: 10 g
These are only some of the most keto-friendly flavor options available at Wingstop. You may also have a piece or two of other flavors, try boneless wings on their own or with a low-carb dip.
Wingstop Keto Dips
When it comes to dips for your chicken wings, Wingstop also offers some keto-friendly options. Of course, you may opt to forgo dips and sides altogether, or you can take your pick below to keep your carb intake at a minimum.
- Ranch Dip contains 313 calories, 33 grams of fat, 2 grams of carbs, 1 gram of sugar, and 1 gram of protein.
- Blue Cheese Dip gives you 312 calories, 32 grams of fat, 3 grams of carbs, 0 sugars, and 3 grams of protein.
Wingstop Keto Sides
As for side dishes, your options may differ depending on where you are in the world, with variations of the typical, seasoned fries, and the signature cajun fried corn. Unfortunately, you don’t have a lot of keto options for side dishes at Wingstop. In fact, you only have one: veggie sticks. One serving (4 ounces) of their carrots and celery sticks will give you 31 calories, 7 grams of total carbs, and no fat and protein.
How To Order Keto at Wingstop
Considering the Wingstop keto-friendly menu above, here are a few tips that can help you plan what to order at the restaurant.
Choose your chicken wing flavor(s).
Wingstop fried chicken comes in three ways: classic bone-in wings, boneless wings, and crispy tenders. While you can have a satisfying low-carb meal with any of the three, your best option for a keto diet is the classic Wingstop jumbo wings. This is because they’re unbreaded unlike the boneless wings and chicken tenders.
When ordering your chicken wings, you also need to pick the flavors carefully. At Wingstop, there are 12 flavors to choose from, and depending on how many pieces of wings you’re getting, you can pick multiple flavors in one order. To keep your carb consumption at a minimum, choose any of the flavors we listed above. One serving is two pieces of chicken wings, but you can eat as many as you desire while taking into account your daily macros.
For example, four plain wings will give you 280 calories, 16 grams of fat, 30 grams of protein, and zero net carbs. Or, six garlic parmesan wings will give you 495 calories, 39 grams of fat, 39 grams of protein, and zero net carbs! You can mix and match the flavors as you like and share them with your group at the table.
Try to avoid sugary flavors, especially sweet sauces like mango habanero, Hawaiian, teriyaki, and hickory smoked BBQ, with net carbs ranging from 3 to 7 grams per serving.
Avoid the dipping sauce.
As mentioned, it’s best to avoid any dips if you want to keep your carbs as low as possible. But if you want to go with plain wings and a dip, your best options are the ranch and blue cheese dips. One choice of dip usually comes with a single order of six chicken wings. One thing you must avoid is the honey mustard dip.
Skip the sides and desserts.
Fries are a common fast-food side dish and it’s simply satisfying to eat them together with your chicken wings. Unfortunately, traditional potato fries are very high in carbs—all varieties of Wingstop fries included. You should also avoid potato salad and cajun fried corn. Again, your only options for the side dish are veggie sticks.
And if you’re looking for a keto-friendly dessert, you will not find it at Wingstop. One triple chocolate chunk brownie has 430 calories, 49 grams of total carbs, and 33 grams of net carbs.
Consider your drink.
Finally, your drink of choice also matters. Most of the options at Wingstop, like any other fast-food restaurant, are sugary drinks. So, your only real choice is to drink water, which is just as well. Drinking water after a meal can help your body break down the food and absorb its nutrients.
Frequently Asked Questions
What kind of chicken wings can I eat on keto?
Deep-fried chicken wings without any coating or sauce are keto-friendly with almost zero net carbs. In particular, plain and hot flavors are a great keto option. Just stick to dry rubs instead of wet sauces to keep your carb intake low.
How many carbs are in Wingstop boneless wings?
Boneless wings are also a good choice if you want to try different low-carb flavors of Wingstop chicken. Although, they are slightly higher in calories and total carbs than the bone-in version. For example, two plain boneless wings contain 166 calories and 14 grams of total carbs. Compare that with the bone-in wings with 140 calories and 1 gram of carbs.
How many carbs are in Wingstop chicken tenders?
You can also enjoy different flavors of chicken tenders at Wingstop, but it’s probably best to keep it at one serving of two pieces of tenders. This part of the chicken is generally higher in calories, total carbs, and protein (224 calories, 16 grams, and 19 grams, respectively, in two plain tenders).
Final Thoughts on Wingstop Keto Menu
You don’t have to give up on all fast-food dining to successfully maintain a keto diet. With the help of this Wingstop keto menu guide, you can still satisfy your cravings for wings while keeping your carb intake on track with your keto goals.
Consider the net carb content of each item and plan your order accordingly. Remember that unbreaded chicken wings are generally low-carb, so always opt for bone-in wings and low-carb sauces and avoid high-carb sides. With just a little bit of planning, you are sure to enjoy a delicious and filling meal at Wingstop without breaking your keto diet.