Everything Keto at Wingstop in 2021

Wingstop is a superb keto possibility, however there are a pair issues it’s worthwhile to look out for when ordering…

woman and her toddler eating chicken wings from takeout boxes

With nearly 1,000 areas nationwide, Wingstop is without doubt one of the tastiest and hottest chain eating places in America. We hadn’t even tried it till just a few years in the past after we moved to the Southern United States, however it has shortly turn out to be one in every of our favourite takeout choices for a keto weight loss plan.

Can you eat Wingstop on keto?

Yes, the Jumbo Wings at Wingstop are mainly zero grams of carbs with out the addition of sauces. Many of the sauce selections at Wingstop are additionally nice for keto, however there are specific ones that you just need to keep away from.

free download of keto friendly foot list


Join 150,000 others to get a FREE keto meals record and new recipes each week!

Wingstop Jumbo Wings are Best For Keto

Wingstop supplies detailed vitamin info for every part on their menu. You have two choices so 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 suggests it’s finest to keep away from them for a keto weight loss plan.

The Jumbo Wings are what we’re after. They are conventional bone in rooster wings which are fried and tossed in the sauce of your selecting. We will focus on the most effective keto sauces at Wingstop additional down in this put up. Each plain Jumbo Wing has lower than 1 gram of carbs.

What Are Wingstop Wings Fried In?

Wingstop fries every part in soybean oil. This is certainly not the healthiest possibility, which might be the rationale we don’t eat Wingstop each single evening 🙂

Soybean oil is an industrial oil that’s closely processed and refined. While we do devour it in small quantities, we strive our greatest to keep away from it.

You can reference the Wingstop allergen declaration for a full record of frequent meals allergens.

Are Wingstop Wings Breaded?

The traditional Wingstop wings (they name them Jumbo Wings) aren’t breaded. The boneless wings at Wingstop are breaded, which makes them a foul possibility for a keto weight loss plan.

box of chicken wings from wingstop with multiple flavors

Which Sauces are Keto Friendly?

Now on to the enjoyable half. Sauces are actually what elevates and common wing to greatness. You’ll need to be selective along with your sauces in case you plan on having a Wingstop keto meal. Here’s an inventory of all of the keto pleasant sauces at Wingstop with carb counts.

All vitamin info is for two wings.


A plain wing with none sauce is keto, however it isn’t any enjoyable.

8g Fat – 15g Protein – 1g Carbs


This is the spiciest sauce Wingstop has to supply. If you’re loopy sufficient to strive it, simply know that it matches right into a keto weight loss plan.

9g Fat – 15g Protein – 2g Carbs


This is definitely a rub and never a sauce. The spice rubs at Wingstop are very flavorful and occur to be my favourite possibility. If you’ve gotten dry rubs at Buffalo Wild Wings earlier than and had been disillusioned, give these rubs a strive. They are way more flavorful.

8g Fat – 15g Protein – 1g Carbs

Original Hot

Your traditional buffalo sauce. Original scorching is precisely what you’re anticipating once you consider buffalo wings. It’s one of many higher choices for Wingstop low carb wings. If you want an excellent little bit of spice in your wings then authentic scorching is perhaps for you.

9g Fat – 15g Protein – 1g Carbs


Options at Wingstop aren’t restricted for low carb dieters. This gentle sauce is one other good selection in case you like the flavour of buffalo sauce however don’t just like the spice. When I get Jumbo Wings I often find yourself getting an order with wild sauce.

13g Fat – 15g Protein – 1g Carbs

Garlic Parmesan

Now we’re attending to the great things. Garlic parmesan is certainly one of many high sauce choices. It might be the 2nd hottest wing sauce provided. I not often place an order with out at least just a few garlic parmesan wings. Garlic parmesan additionally occurs to be the very best fats sauce they provide, which inserts in completely for consuming keto.

15g Fat – 15g Protein – 1g Carbs

Lemon Pepper

Lemon pepper is by far the preferred wing flavoring whether or not you’re doing a low carb weight loss plan or not. You can’t say you’ve tried Wingstop till you’ve had their lemon pepper wings. Do not move on these!

13g Fat – 15g Protein – 1g Carbs

Louisiana Rub

Louisiana rub is a singular and flavorful spice mix. It is corresponding to the cajun wings in a whole lot of methods, however affords one thing distinctive as effectively. I’d say Louisiana Rub is price a try to it’s barely higher than Cajun.

12g Fat – 15g Protein – 1g Carbs

original hot wings in a cardboard takeout box

Sauces to Avoid for Keto

Of the 10+ sauces and seasonings obtainable, solely a small group of them are excessive in carbs. Even among the sauces on this record aren’t too excessive in carbs, and you can in all probability squeeze them in in case you actually needed to.

Mango Habanero

Mango Habanero is a candy and spicy sauce that clocks in at 6g of carbs for two wings. It’s undoubtedly not one of many higher Wingstop low carb choices, and I don’t assume you’re lacking a lot by skipping this sauce.

8g Fat – 15g Protein – 6g Carbs

Hickory Smoked BBQ

Hickory Smoked BBQ is the very best carb sauce you will get. I’m of the opinion that BBQ sauce ought to by no means be on wings anyway, so I’ve no hassle staying away from this Hickory Smoked BBQ sauce.

8g Fat – 15g Protein – 8g Carbs


Whenever you hear Hawaiian in relation to meals it is best to instantly assume “pineapple”, which typically means plenty of carbs.

8g Fat – 15g Protein – 5g Carbs

Spicy Korean Q

If you’re a fan of Korean BBQ then you’ll in all probability love this sauce. If you’re attempting to make a Wingstop keto meal nevertheless, you could have to look elsewhere.

8g Fat – 16g Protein – 7g Carbs

Sides and Dipping Sauces

Sadly, nearly each facet goes to be loaded with carbs. You may in all probability inform that by the merchandise names – Louisiana Voodoo Fries, Cajun Fried Corn, and Cheese Fries – that there isn’t doing to be a lot suited to a low carb weight loss plan.

Veggie Sticks (Celery Sticks and Carrot Sticks)

Of course the veggie sticks that include the wings are an excellent facet merchandise on your meal, however you’ll be able to hardly rely these as a facet… proper? Celery sticks and carrot sticks, together with a dipping sauce come along with your order of wings.

Dipping Sauces

The choices for dipping sauces are ranch, blue cheese and honey mustard. The ranch and blue cheese dipping sauces are comparatively low carb, whereas honey mustard ought to be averted with its 17 grams of sugar. Ranch and blue cheese are respectable choices, nevertheless they use a bunch of vegetable oils which you will need to keep away from.


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 possibility is Gold Peak Unsweetened Tea. It is made with pure substances and accommodates simply 1 gram of carbs.

What Should You Order

If you’re going to Wingstop for the primary time the one important merchandise that it’s important to strive is the lemon pepper wings. It is what Wingstop is understood for and in my opinion is the most effective merchandise on the menu. Aside from that, simply choose rubs and sauces that sound good to you. You can strive quite a lot of completely different rubs and sauces and determine which of them are your favourite for subsequent time.

parmesan garlic and lemon pepper wings in the same box

Are Wings keto authorized?

Chicken wings are an excellent keto pleasant meals. Many individuals get confused as a result of they assume all fried meals are off limits on keto. Actually, rooster wings which are both baked, or fried in good high quality oils (tallow, lard, coconut oil) are a superbly acceptable keto meals.

Is Wingstop Gluten Free?

Wingstop isn’t gluten free. Even in case you get the Jumbo Wings, which aren’t breaded at all, they’re fried in the identical oil as different gluten containing meals. If you’ve got a critical gluten allergy you’ll want to keep away from Wingstop. If you’re comfortable with hint quantities of gluten in your meals then it could be acceptable for you.

How many carbs are in Wingstop lemon pepper wings?

Lemon pepper wings include 1 gram of carbs per 2 wings.

Is Thighstop Low Carb?

Yes, Thighstop bone-in thigh’s are ready in the identical manner because the Jumbo Wings. This makes the vitamin practically the identical because the Jumbo Wings based mostly on what sauce you select.

Wingstop Keto – A Good Option?

Overall, Wingstop is a superb possibility for consuming on a keto weight loss plan with one main downside – they use soybean oil for frying their wings. While it’s simple to get a keto pleasant meal at Wingstop, it’s not one thing we do as typically as we want simply due to the unhealthy oils used. We have Wingstop Jumbo Wings as an occasional deal with as a result of the flavour is high notch!

More Keto Fast Food & Restaurant Guides

We pleasure ourselves on having the hottest and complete guides for consuming out on a keto weight loss plan. Check out our full itemizing of ordering guides for your whole favourite eating places.

a large table filled with different types of chicken wings

Source hyperlink keto weight loss plan

Be the first to comment

Leave a Reply

Your email address will not be published.