How To Eat Keto At Wingstop (2024)

Craving some chicken wings? I got you covered! Wingstop has some of the best wing flavors, as well as drink options and side dishes for you to enjoy – all on a keto diet! Learn how to order keto at Wingstop with this super helpful guide.

chicken wings wingstop

Wingstop is basically wing heaven; they serve delicious crispy, juicy chicken wings in all kinds of sauces, many of which are keto-friendly.

So, if you’re looking for a keto-friendly meal, Wingstop’s got your back!

Still, sticking to keto can be tricky when it comes to a restaurant’s nutritional info. That’s why I’ve done the homework for you!

In this post, I’ll share all the awesome low-carb options at Wingstop. I’ll also list what to avoid, give some ordering tips, and point out a few common traps to watch out for.

Keep reading to find out how to stay low-carb at Wingstop!

Can’t find a Wingstop near you? Check out Buffalo Wild Wings!

What Are The Best Keto Food Options at Wingstop?

Wingstop is all about wings, and that’s our focus for this post.

The best keto-friendly spots are those with low-carb options that don’t need lots of substitutions; it makes things easier for both you and the restaurant!

For fast food, Wingstop keeps it simple, offering chicken with a variety of sides and drink options to make it a combo.

Most of the wings at Wingstop are keto-friendly without a second thought! Just be aware of a few menu items to watch out for.

Note: If you’re interested in the full nutrition information for any of these menu items, you can find it on the Wingstop website.

Wing Stop Featured ImageWing Stop Featured Image

How To Order Chicken Wings At Wingstop

To order keto at Wingstop, choose classic bone-in wings over boneless wings, tenders, or chicken sandwiches; these are all breaded and high in carbs.

The other main way you can ensure that your wings are keto-approved is to make low-sugar sauce choices.

Jumbo wings and sauces

Nutritional information is based on two wings with your choice of sauce. Wingstop keto-friendly wing options include:

  • Atomic jumbo wings (2g net carbs)
  • Cajun jumbo wings (0g net carbs)
  • Garlic parmesan jumbo wings (2g net carbs)
  • Lemon pepper jumbo wings (0g net carbs)
  • Louisiana rub jumbo wings (0g net carbs)
  • Mild jumbo wings (0g net carbs)
  • Original hot jumbo wings (0g net carbs)
  • Old Bay jumbo wings (0g net carbs)
  • Plain jumbo wings (0g net carbs)

Tip: If you want to make your own wings at home, try my version of garlic parmesan wings!

Wing sauces to avoid

Some Wingstop sauces contain higher amounts of carbohydrates. Try to avoid these chosen sauces on a keto diet.

While these carb counts don’t seem TOO high, remember that this nutritional information is only for two wings; you’ll likely eat more!

Sauces to avoid include:

  • Hawaiian (6g net carbs)
  • Hickory smoked barbeque (8g net carbs)
  • Mango habanero (8g net carbs)
  • Spicy Korean Q (6g net carbs)

Keto side dishes

If you’re looking to round off your meal at Wingstop, you’re pretty limited by their keto-friendly options. Their side dishes contain high-carb ingredients like Louisiana Voodoo Fries and Fried Corn that will blow your daily carb count!

Still, there is some hope! Wingstop keto extras include:

  • Veggie sticks, AKA celery and carrot sticks (5g net carbs)
  • Blue cheese dipping sauce (3g net carbs)
  • Ranch dipping sauce (2g net carbs)

Keto drinks

Wash your chicken wings down with a low-carb drink. Keto drink options at Wingstop include:

  • Diet Coke (1-2g net carbs)
  • Lipton unsweetened tea (0g net carbs)
  • Gold Peak unsweetened tea (1-2 net carbs)

Low Carb Ordering Tips For Wingstop

Ordering a keto meal at Wingstop is pretty straightforward. Just keep in mind a few key details while ordering. 

1. Avoid boneless wings

Make sure when you order to ask for classic Wingstop jumbo wings.

The boneless wings are all breaded and have between 12 and 18 net carbs per 2 wings!

2. Skip the sandwich

The crispy chicken sandwich is tempting, but there isn’t a way to modify this meal option to make it low-carb.

The chicken patty is, unfortunately, breaded. Even if you remove the bun, it still has a super high carb count.

Skip the sandwich and indulge in what Wingstop is best known for – the wings!

3. Choose veggie sticks

The side dishes at Wingstop focus heavily on carbohydrates (I’m looking at you, french fries!).

All of the Wingstop fries, as well as the cajun fried corn, are not keto-approved.

If you’re ordering a combo meal, choose a side of celery veggie sticks and carrot sticks! You can even add ranch or blue cheese dipping sauces.

4. Eat dessert at home

While none of the dessert options at Wingstop at keto-friendly, don’t deprive yourself of something sweet!

I have a ton of keto diet-approved dessert recipes you can make at home.

5. Beware of sugary drinks

Most of the drink options at Wingstop are packed full of sugar; this means they’re likely not suitable for a keto diet.

If you’re thirsty, choose one of their unsweetened tea options, diet coke, or good old-fashioned water.

Frequently Asked Questions

Here are a few answers to the most frequently asked questions about ordering keto at Wingstop! If you don’t see your question in this list, please leave it in the comments.

Can I eat Wingstop on a keto diet?

You can absolutely eat Wingstop on a keto diet. While their food may not be the most nutritionally beneficial, it’s okay to add to your diet once in a blue moon.

Is Wingstop ranch dressing keto-friendly?

The ranch is one of your best options if you’re looking for a keto-friendly dressing at Wingstop. Their ranch dressing contains 2g net carbs per serving, making it a great dip choice for your veggie sticks.

How many carbs are in Wingstop wings?

The Wingstop nutritional guide lists their plain jumbo wing as having 0 net carbs. Still, note that the sauces or rubs you add to your wings will change the carb count.

Are Wingstop wings breaded?

It depends on which wings you order! The classic Wingstop jumbo wings are NOT breaded; in other words, they’re a great keto option with 0 net carbs! Breaded wings at Wingstop include boneless wings and boneless tenders; avoid all of the breaded options on a ketogenic diet. 

Note: The non-breaded wings at Wingstop are not considered safe for those with Celiac disease. All wings are fried in the same fryers, meaning there is cross-contamination.

If reading about Wingstop has you craving chicken wings and sandwiches, here are some low-carb recipes you can make at home! All of them will effectively replace anything you can order at Wingstop.

  • Crispy Garlic Parmesan Chicken Wings let you enjoy coated wings without the high-carb count. Enjoy tasty Italian seasonings, pork rinds, and parmesan cheese for the perfect crunchy bite (every time!).
  • Easy Baked Teriyaki Chicken Wings are packed full of flavor for a mild wing that the whole family can enjoy. This is one recipe you’ll want to make again and again!
  • Buttery Chili Lime Wings make a great appetizer or main dish. Chili lime is always a welcome flavor combo.
  • Crispy Dry Rub Chicken Wings are baked to perfection and contain all the spicy taste of hot wings without the sticky mess. They’re a must-try!
  • Salt and Vinegar Wings can be baked or air fried for an oil (and mess-free) cooking experience. Did I mention they’re also super tasty?

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

First Published: January 26, 2023… Last Updated: April 29, 2024.


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