Are Buffalo Wings Keto? Your Complete Guide to Enjoying Wings on a Ketogenic Diet

Craving those spicy, tangy buffalo wings while trying to stay in ketosis? Good news! You don’t have to give up this classic American favorite just because you’re following a keto lifestyle. As someone who’s been on the keto journey for years, I’ve spent countless game days figuring out the best wing options that won’t kick me out of ketosis.

The Short Answer: Yes, But It Depends

Yes, buffalo wings can absolutely be keto-friendly, but not all wings are created equal! The devil’s in the details when it comes to keeping these tasty treats low-carb.

Let me break it down for ya – traditional buffalo wings (the classic bone-in kind) can be a perfect keto food, but you gotta know what to look for and what to avoid.

What Makes Buffalo Wings Keto-Friendly?

Traditional buffalo wings have some seriously keto-positive qualities:

• Chicken Wings Are Naturally Low-Carb: A serving of 6-8 plain chicken wings without breading typically contains just 0-1g of carbs.
• High in Fat and Protein: Wings deliver the perfect keto macros with their natural fat content (thanks chicken skin!) and protein.
• Traditional Buffalo Sauce Is Keto: Classic buffalo sauce is typically made from hot sauce (like Frank’s RedHot) and butter – both keto-approved ingredients!

A typical 10-count of traditional buffalo wings (without breading or sugary sauce) contains:

• 0g carbs
• 41g fat
• 88g protein
• 720 calories

That’s basically ZERO net carbs! How awesome is that?

The Wing Traps: What Makes Some Buffalo Wings NON-Keto

Before you start ordering wings everywhere, be warned! There are some major keto pitfalls to watch out for:

1. Breading is a No-Go

Many restaurants coat their wings in flour or breadcrumbs before frying. This is NOT the traditional Buffalo-style wing, and it adds significant carbs.

• A single breaded wing can contain 4-6g of carbs
• “Boneless wings” are basically glorified chicken nuggets with breading (avoid these!)

2. Watch Out for Sugary Sauces

While traditional buffalo sauce is keto-friendly, many restaurants add sweeteners:

• BBQ sauce can contain 10-20g carbs per serving
• Asian Zing sauce at Buffalo Wild Wings has a whopping 21g carbs and 19g sugar!
• Honey BBQ, teriyaki, and sweet chili sauces are carb bombs

3. High-Carb Sides & Dips

The wings might be keto, but the typical sides aren’t:

• French fries
• Bread
• Fat-free ranch (contains 12g carbs per serving!)

Best Places for Keto-Friendly Wings

If you’re looking for the most authentic (and keto-friendly) buffalo wings, The Keto Queens recommend a few standout locations:

1. Duff’s Famous Wings (Buffalo, NY) – The gold standard with perfectly crispy wings and classic low-carb sauce
2. Anchor Bar (Buffalo, NY) – The birthplace of Buffalo wings!
3. Franks for the Memories (Mundelein, IL) – Their garlic butter wings are amazing and keto-friendly
4. Dick’s Wings and Grill (Jacksonville, FL) – Great options in the South

For national chains, here are some good bets:

1. Buffalo Wild Wings – Order traditional wings (not boneless!) with dry rubs or classic Buffalo sauce
2. Wingstop – Naked wings with Louisiana rub or garlic Parmesan
3. Hooters – Naked wings with classic Buffalo sauce (avoid “Original Style” breaded wings)
4. Pizza Hut – Bone-in, unbreaded wings with Buffalo or garlic Parmesan sauce

How to Order Keto Wings at Restaurants

When eating out, follow these tips to keep your wing order keto-friendly:

1. Ask for “Naked” or “Traditional” Wings: This ensures they’re unbreaded
2. Choose Keto-Friendly Sauces: Stick to classic Buffalo, garlic Parmesan, or dry rubs
3. Request Sauce Ingredients: Some Buffalo sauces contain hidden sugars
4. Opt for Keto Sides: Substitute celery sticks or a side salad for fries
5. Choose Full-Fat Dressings: Ranch or blue cheese, but ask if they contain added sugars

Pro tip from the keto community: The hotter the Buffalo sauce, the fewer carbs it typically contains. Mild sauces often have added ketchup (with sugar), while the hot versions are usually just hot sauce and butter!

Keto-Friendly Wing Sauces at Buffalo Wild Wings

If you’re hitting up Buffalo Wild Wings (a.k.a. B-dubs), here are the best low-carb sauce options per 10-count of wings:

• Original Buffalo: 1g carbs, 12g fat, 0g protein, 110 calories
• Mild: 1g carbs, 4.5g fat, 0g protein, 50 calories
• Medium: 1g carbs, 3g fat, 0g protein, 30 calories
• Hot: 2g carbs, 4g fat, 0g protein, 45 calories
• Parmesan Garlic: 3g carbs, 13g fat, 0g protein, 130 calories
• Lemon Pepper: 2g carbs, 19g fat, 0g protein, 180 calories

Make Perfect Keto Buffalo Wings at Home

Want guaranteed keto-friendly wings? Make ’em at home! Here’s my go-to recipe:

Ingredients:

• 2 lbs chicken wings
• 2 tbsp olive oil
• 1 tsp salt
• 1 tsp garlic powder
• 1/2 tsp black pepper
• 1/2 tsp paprika
• 1/2 cup hot sauce (Frank’s RedHot or similar)
• 4 tbsp unsalted butter
• 1 tsp white vinegar
• 1/2 tsp Worcestershire sauce (optional, check for added sugars)

Instructions:

1. Preheat oven to 400°F (200°C)
2. Line a baking sheet with parchment paper
3. Dry wings thoroughly with paper towels (critical for crispiness!)
4. Toss wings in olive oil, salt, garlic powder, black pepper, and paprika
5. Bake for 40-45 minutes, flipping halfway, until golden brown
6. For the sauce: Melt butter in a saucepan, stir in hot sauce, vinegar, and Worcestershire
7. Toss baked wings in the Buffalo sauce until fully coated
8. Serve with keto-friendly ranch or blue cheese dressing and celery sticks

We’ve been making these at home during football season, and honestly? They’re better than most restaurant wings!

Beyond Basic Buffalo: Keto Wing Variations

Want to mix it up? Try these keto-friendly alternatives:

• Air Fryer Buffalo Wings: Crispier wings without extra oil
• Garlic Parmesan Wings: Skip the buffalo sauce and go for garlic butter and parmesan
• Dry Rub Wings: Buffalo seasoning, chipotle, lemon pepper, or salt & vinegar seasonings
• Smoked Wings: If you have a smoker, these are amazing with dry rubs

Final Verdict: Buffalo Wings Can Be Keto Gold

Buffalo wings are one of the best keto-friendly foods you’ll find at restaurants – if you know how to order them right. Just remember these key takeaways:

✅ YES to:

• Traditional, unbreaded wings
• Classic Buffalo sauce (hot sauce + butter)
• Dry rubs and garlic parmesan options
• Ranch or blue cheese dipping sauce (full fat)
• Celery sticks as sides

❌ NO to:

• Breaded or “boneless” wings
• Sweet or sugary sauces (BBQ, teriyaki, honey-based)
• Fat-free dressings
• French fries and other high-carb sides

So next time you’re watching the big game or just craving some wings, go ahead and enjoy! Buffalo wings can absolutely be part of your keto lifestyle when you make smart choices.

Have you found other great keto-friendly wing options? Drop a comment below – I’m always looking for new wing spots to try!

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Disclaimer: While the information in this article is based on research, everyone’s body responds differently to foods. What works for one person on keto may not work for another. Always check ingredients when dining out, as recipes and ingredients can change.

Yes, but typically only a very small amount. Traditional buffalo wings, which are just chicken wings coated in hot sauce, are naturally low in carbs, but some restaurant-style wings are breaded or come with higher-carb sauces, which can significantly increase their carb content.

Yes, but only if it’s a sugar-free, low-carb version. Many traditional buffalo sauces contain hidden sugars or starches that make them unsuitable for a keto diet.