Wingstop is a great keto option, but there are a couple things you need to look out for when ordering…
With almost 1,000 locations nationwide, Wingstop is one of the tastiest and most popular chain restaurants in America. We hadn’t even tried it until a few years ago when we moved to the Southern United States, but it has quickly become one of our favorite takeout options for a keto diet.
Table of Contents hide
Can you eat Wingstop on keto?
What Are Wingstop Wings Fried In?
Are Wingstop Wings Breaded?
Which Sauces are Keto Friendly?
Sauces to Avoid for Keto
Sides and Dipping Sauces
What Should You Order
Are Wings keto approved?
Is Wingstop Gluten Free?
How many carbs are in Wingstop lemon pepper wings?
Is Thighstop Low Carb?
Wingstop Keto – A Good Option?
Can you eat Wingstop on keto?
Yes, the Jumbo Wings at Wingstop are basically 0 grams of carbs without the addition of sauces. Many of the sauce choices at Wingstop are also great for keto, but there are certain ones that you want to avoid.
Wingstop Jumbo Wings are Best For Keto
Wingstop provides detailed nutrition information for everything on their menu. You have two options as far as wings go – Jumbo Wings and Boneless Wings.
The Boneless Wings are breaded and fried. Each plain boneless wing has about 7 grams of carbs, which means it’s best to avoid them for a keto diet.
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. We will discuss the best keto sauces at Wingstop further down in this post. Each plain Jumbo Wing has less than 1 gram of carbs.
What Are Wingstop Wings Fried In?
Wingstop fries everything in soybean oil. This is definitely not the healthiest option, which is probably the reason we don’t eat Wingstop every single night 🙂
Soybean oil is an industrial oil that is heavily processed and refined. While we do consume it in small amounts, we try our best to avoid it.
You can reference the Wingstop allergen declaration for a full list of common food allergens.
Are Wingstop Wings Breaded?
The classic Wingstop wings (they call them Jumbo Wings) are not breaded. The boneless wings at Wingstop are breaded, which makes them a bad option for a keto diet.
Which Sauces are Keto Friendly?
Now on to the fun part. Sauces are really what elevates and average wing to greatness. You’ll want to be selective with your sauces if you plan on having a Wingstop keto meal. Here’s a list of all the keto friendly sauces at Wingstop with carb counts.
All nutrition information is for 2 wings.
Plain
A plain wing without any sauce is keto, but it isn’t any fun.
8g Fat – 15g Protein – 1g Carbs
Atomic
This is the spiciest sauce Wingstop has to offer. If you’re crazy enough to try it, just know that it fits into a keto diet.
9g Fat – 15g Protein – 2g Carbs
Cajun
This is actually a rub and not a sauce. The spice rubs at Wingstop are very flavorful and happen to be my favorite option. If you’ve gotten dry rubs at Buffalo Wild Wings before and were disappointed, give these rubs a try. They are much more flavorful.
8g Fat – 15g Protein – 1g Carbs
Original Hot
Your classic buffalo sauce. Original hot is exactly what you’re expecting when you think of buffalo wings. It’s one of the better options for Wingstop low carb wings. If you like a good bit of spice on your wings then original hot might be for you.
9g Fat – 15g Protein – 1g Carbs
Mild
Options at Wingstop are not limited for low carb dieters. This mild sauce is another good choice if you like the flavor of buffalo sauce but don’t like the spice. When I get Jumbo Wings I usually end up getting an order with wild sauce.
13g Fat – 15g Protein – 1g Carbs
Garlic Parmesan
Now we’re getting to the good stuff. Garlic parmesan is definitely one of the top sauce options. It is probably the 2nd most popular wing sauce offered. I rarely place an order without at least a few garlic parmesan wings. Garlic parmesan also happens to be the highest fat sauce they offer, which fits in perfectly for eating keto.
15g Fat – 15g Protein – 1g Carbs
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. Do not pass on these!
13g Fat – 15g Protein – 1g Carbs
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. I would say Louisiana Rub is worth a try and it is slightly better than Cajun.
12g Fat – 15g Protein – 1g Carbs
Sauces to Avoid for Keto
Of the 10+ sauces and seasonings available, only a small group of them are high in carbs. Even some of the sauces on this list are not too high in carbs, and you could probably squeeze them in if you really wanted to.
Mango Habanero
Mango Habanero is a sweet and spicy sauce that clocks in at 6g of carbs for 2 wings. It’s definitely not one of the better Wingstop low carb options, and I don’t think you’re missing much by skipping this sauce.
8g Fat – 15g Protein – 6g Carbs
Hickory Smoked BBQ
Hickory Smoked BBQ is the highest carb sauce you can get. I’m of the opinion that BBQ sauce should never be on wings anyway, so I have no trouble staying away from this Hickory Smoked BBQ sauce.
8g Fat – 15g Protein – 8g Carbs
Hawaiian
Whenever you hear Hawaiian in relation to food you should immediately think “pineapple”, which generally means lots of carbs.
8g Fat – 15g Protein – 5g Carbs
Spicy Korean Q
If you’re a fan of Korean BBQ then you will probably love this sauce. If you’re trying to make a Wingstop keto meal however, you may have to look elsewhere.
8g Fat – 16g Protein – 7g Carbs
Sides and Dipping Sauces
Sadly, just about every side is going to be loaded with carbs. You could probably tell that by the item names – Louisiana Voodoo Fries, Cajun Fried Corn, and Cheese Fries – that there isn’t doing to be much suited to a low carb diet.
Veggie Sticks (Celery Sticks and Carrot Sticks)
Of course the veggie sticks that come with the wings are a good side item for your meal, but you can hardly count those as a side… right? Celery sticks and carrot sticks, along with a dipping sauce come with your order of wings.
Dipping Sauces
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. Ranch and blue cheese are decent options, however they use a bunch of vegetable oils which you may want to avoid.
Ranch
33g Fat – 1g Protein – 2g Carbs
Blue Cheese
32g Fat – 3g Protein – 3g Carbs
Honey Mustard
33g Fat – 1g Protein – 18g Carbs
Unsweetened Tea
The cleanest drink option is Gold Peak Unsweetened Tea. It is made with natural ingredients and contains just 1 gram of carbs.
What Should You Order
If you’re going to Wingstop for the first time the only essential item that you have to try is the lemon pepper wings. It is what Wingstop is known for and in my opinion is the best item on the menu. Aside from that, just pick rubs and sauces that sound good to you. You can try a variety of different rubs and sauces and decide which ones are your favorite for next time.
Are Wings keto approved?
Chicken wings are a great keto friendly food. Many people get confused because they think all fried foods are off limits on keto. Actually, chicken wings that are either baked, or fried in good quality oils (tallow, lard, coconut oil) are a perfectly acceptable keto food.
Is Wingstop Gluten Free?
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. If you are ok with trace amounts of gluten in your food then it may be acceptable for you.
How many carbs are in Wingstop lemon pepper wings?
Lemon pepper wings contain 1 gram of carbs per 2 wings.
Is Thighstop Low Carb?
Yes, Thighstop bone-in thigh’s are prepared in the same way as the Jumbo Wings. This makes the nutrition nearly the same as the Jumbo Wings based on what sauce you choose.
Wingstop Keto – A Good Option?
Overall, Wingstop is a great option for eating on a keto diet with one major drawback – they use soybean oil for frying their wings. While it’s easy to get a keto friendly meal at Wingstop, it is not something we do as often as we would like just because of the unhealthy oils used. We have Wingstop Jumbo Wings as an occasional treat because the flavor is top notch!
More Keto Fast Food & Restaurant Guides
We pride ourselves on having the most up to date and comprehensive guides for eating out on a keto diet. Check out our full listing of ordering guides for all of your favorite restaurants.
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- 13 Low Carb Meals at MCDONALDS…
- 10 Keto Options at CHICK-FIL-A…
- What’s Keto at BUFFALO WILD WINGS…
- Keto Orders at DUNKIN DONUTS…
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FAQs
Does Wingstop have keto options? ›
Classic bone-in wings and veggie sticks (celery or carrot) are your best bet for keto and low-carb options at Wingstop. Be careful about the sauce or seasoning flavorings. Stick with plain, mild, original hot, Cajun, garlic parmesan, lemon pepper, or Louisiana rub for sauce/seasonings to limit carbs.
What wing flavors can you have on keto? ›...
These 5 flavors are the best air fryer wing seasonings:
- Spicy garlic (sticky, copycat Buffalo Wild Wings)
- Lemon pepper (dry rub)
- Sweet Chili (sticky, like Asian Zing at BWW)
- Adobo (dry rub)
- Cajun (dry rub)
Plain boneless wings have the lowest amount of calories, sodium, carbohydrates, and saturated fat, with just 80 calories, 4.5g fat, 1g saturated fat, 6g carbs, 4g protein, and 230mg sodium per wing.
How many carbs can you have on keto? ›The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.
Can I eat chicken wing on keto? ›Yes, chicken wings are keto! Carbs in wings are naturally low, so you can enjoy wings on keto often — if you prepare them right.
Does Wingstop have cauliflower wings? ›No. Wingstop wings are all chicken wings. They don't, as of yet, have any vegan wings on their menu.
How do I order wings on keto? ›Choose: Traditional Wings
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.
Most people love sauces on wings, and you'll be happy to know the classic buffalo wings are 100% keto friendly. Some of the sauces are really high in carbs such as the bourbon honey mustard and asian zing. For reference the asian zing has 21 grams of carbs and 19 grams of sugar!
Does Wingstop have Unbreaded wings? ›The lemon pepper bone in wings at wingstop are keto, and do not contain any carbs. Enjoy! Does Wingstop have Unbreaded wings? Yes, Wingstop has unbreaded wings, the classic bone-in wings are not breaded.
Is the ranch at Wingstop Keto friendly? ›Wingstop Dipping Sauces
There are a few dipping sauces that are low in carbs, but they do pack a decent amount of calories. The only sauces suitable for Keto are: Ranch (310 calories, 33g fat, 2g carbs, 1g protein)
How many carbs are in 10 wings? ›
1640 calories, [object Object] grams of fat, 49 grams of protein, 46 grams of carbs. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.
Does Wingstop put sugar in their fries? ›Aside from being a perfectly crispy French fry, Wingstop seasons them to perfection with a blend of spices undoubtedly includes sugar.
What happens if I go over 20 carbs on keto? ›Consuming too many carbs can kick your body out of ketosis — and it takes several days to 1 week to get back into it. In the meantime, your weight loss may be disrupted.
Can you lose weight on 50 carbs a day? ›Eating 20–50 grams per day
When eating less than 50 grams per day, the body will go into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to dampen your appetite and cause you to lose weight automatically. Carbs you can eat include: plenty of low carb vegetables.
- Bad breath. ...
- Weight loss. ...
- Increased ketones in the blood. ...
- Increased ketones in the breath or urine. ...
- Appetite suppression. ...
- Increased focus and energy. ...
- Short-term fatigue. ...
- Short-term decreases in performance.
1270 calories, [object Object] grams of fat, 31 grams of protein, 46 grams of carbs.
Can you eat hot dogs on keto? ›Meats such as beef, poultry, fish, and seafood—cured meats such as sausage, ham, and hot dogs that are rich in fats and without artificial ingredients are keto-approved.
Can I eat KFC chicken on keto? ›If you are fond of KFC but in doubt, whether you can have Grilled Chicken there while you are on a Keto Diet, the answer is YES! Though other chicken options at KFC may not be keto-friendly, the grilled chicken is.
Are cauliflower wings carbs? ›Crispy Cauliflower Wings (2 wings) contains 41g total carbs, 38g net carbs, 20g fat, 5g protein, and 350 calories.
Are cauliflower wings healthier than chicken? ›Unlike chicken wings, cauliflower is free of cholesterol and low in fat and saturated fat. It's also packed with fiber and antioxidants, making it a powerful food for heart health!
What are veggie sticks Wingstop? ›
Fresh, chilled celery and carrot sticks.
How many carbs are in bone in wings? ›Carbs in Bone-in Wings (5 Piece No Sauce)
Bone-in Wings (5 Piece No Sauce) (1 serving) contains 3g total carbs, 3g net carbs, 38g fat, 23g protein, and 440 calories.
“Naked” wings refer to unbreaded chicken wings. These wings are high in fat and protein, but low in carbohydrates. Buffalo Wild Wings also offers chicken tenders that are unbreaded and made from grilled chicken breast. These have 0g carbs.
Are deep fried wings keto? ›Deep-fried chicken wings are keto-friendly as long as you keep any coating and sauces low-carb. Don't use any breadcrumbs or wheat flour to coat the wings. Just frying the chicken on their own and adding flavors afterward is a great way to go too.
Can you eat lemon pepper wings on keto? ›If you love chicken wings, lemon pepper seasoning is a great option when you're on the keto diet because it is adds almost no carbs.
Who keto friendly wings? ›- Naked or Plain Wings (0g net carbs)
- Buffalo (1g net carbs for 20 wings)
- Blazin' with Ghost (7g net carbs for 20 wings)
- Chipotle BBQ (2g net carbs for 20 wings)
- Desert Heat (2g net carbs for 20 wings)
- Hot (4g net carbs for 20 wings)
- Lemon Pepper (1g net carbs for 20 wings)
| Calories | Total Carbohydrates (g) | |
|---|---|---|
| Calories Sort by Calories | Total Carbohydrates (g)Sort by Total Carbohydrates (grams) | |
| Boneless Wings | ||
| Atomic Boneless Wings[more info] | 170 | 15 |
| Cajun Boneless Wings[more info] | 170 | 14 |
Non-Breaded Chicken Wings, Hot & Spicy (1 wing) contains 0.5g total carbs, 0g net carbs, 5g fat, 9g protein, and 80 calories.
How many carbs are in Wingstop garlic parmesan wings? ›| Calories 220 | (920 kJ) | |
|---|---|---|
| Sodium | 695 mg | 29% |
| Total Carbohydrate | 14 g | 5% |
| Dietary Fiber | 1 g | 4% |
| Sugars | 0 g | |
Keto & Health Insights for Wingstop Blue Cheese
Net Carbs are 1% of calories per serving, at 3g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs).
How many carbs are in 10 Unbreaded chicken wings? ›
10 Chicken Wings Plain (1 serving) contains 4g total carbs, 4g net carbs, 44g fat, 68g protein, and 690 calories.
How many carbs are in 12 Breaded chicken wings? ›| Nutrition Facts | |
|---|---|
| How much sodium is in Chicken Wings, Fried, 12 pieces? Amount of sodium in Chicken Wings, Fried, 12 pieces: Sodium 4640mg | 194% |
| How many carbs are in Chicken Wings, Fried, 12 pieces? Amount of carbs in Chicken Wings, Fried, 12 pieces: Carbohydrates 71g | - |
6 Breaded Wings (6 wings) contains 45g total carbs, 43g net carbs, 51g fat, 44g protein, and 820 calories.
Are the thighs from Wingstop breaded? ›Wingstop's bone-in thighs and boneless, breaded Thigh Bites can be served naked or sauced and tossed in any of Wingstop's 11 bold, distinctive and craveable flavors.
What oil does Wingstop cook their chicken in? ›Wingstop does use soy oil for frying. All fried items are cooked in a shared fryer, so gluten cross-contamination may be a concern. However, they do “filter the oil to minimize cross-contamination from wheat.” For vegan options, see the Vegan Menu Guide at the bottom of this post.
› Dining › Low-Carb ›Wingstop: Keto and Low-Carb Options
Wingstop Low Carb Options: What to Eat and Avoid on Keto Diet
Wingstop Keto Friendly Options in 2022 (And What to AVOID)
Choose: Traditional Wings
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.
Wingstop Dipping Sauces
There are a few dipping sauces that are low in carbs, but they do pack a decent amount of calories. The only sauces suitable for Keto are: Ranch (310 calories, 33g fat, 2g carbs, 1g protein)
The lemon pepper bone in wings at wingstop are keto, and do not contain any carbs. Enjoy! Does Wingstop have Unbreaded wings? Yes, Wingstop has unbreaded wings, the classic bone-in wings are not breaded.
How many carbs are in 6 chicken wings? ›1270 calories, [object Object] grams of fat, 31 grams of protein, 46 grams of carbs.
Can you eat wings with sauce on keto? ›
Most people love sauces on wings, and you'll be happy to know the classic buffalo wings are 100% keto friendly. Some of the sauces are really high in carbs such as the bourbon honey mustard and asian zing. For reference the asian zing has 21 grams of carbs and 19 grams of sugar!
How many carbs are in bone in wings? ›Carbs in Bone-in Wings (5 Piece No Sauce)
Bone-in Wings (5 Piece No Sauce) (1 serving) contains 3g total carbs, 3g net carbs, 38g fat, 23g protein, and 440 calories.
| Calories 220 | (920 kJ) | |
|---|---|---|
| Sodium | 695 mg | 29% |
| Total Carbohydrate | 14 g | 5% |
| Dietary Fiber | 1 g | 4% |
| Sugars | 0 g | |
Keto & Health Insights for Wingstop Blue Cheese
Net Carbs are 1% of calories per serving, at 3g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs).
| Calories | Total Carbohydrates (g) | |
|---|---|---|
| Calories Sort by Calories | Total Carbohydrates (g)Sort by Total Carbohydrates (grams) | |
| Boneless Wings | ||
| Atomic Boneless Wings[more info] | 170 | 15 |
| Cajun Boneless Wings[more info] | 170 | 14 |
If you love chicken wings, lemon pepper seasoning is a great option when you're on the keto diet because it is adds almost no carbs.
› wingstop-low-carb-keto-diet-guide ›