Everything Keto at Wingstop in 2021

Wingstop is a good keto possibility, however there are a pair issues that you must look out for when ordering…

woman and her toddler eating chicken wings from takeout boxes

With virtually 1,000 areas nationwide, Wingstop is likely one of the tastiest and hottest chain eating places in America. We hadn’t even tried it till a couple of years in the past once we moved to the Southern United States, nevertheless it has rapidly turn into considered one of our favourite takeout choices for a keto weight-reduction 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 decisions at Wingstop are additionally nice for keto, however there are particular ones that you simply wish to keep away from.

free download of keto friendly foot list


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

Wingstop Jumbo Wings are Best For Keto

Wingstop offers detailed diet info for all the things 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 greatest to keep away from them for a keto weight-reduction plan.

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

What Are Wingstop Wings Fried In?

Wingstop fries all the things in soybean oil. This is unquestionably not the healthiest possibility, which might be the explanation we don’t eat Wingstop each single evening 🙂

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

You can reference the Wingstop allergen declaration for a full listing of widespread meals allergens.

Are Wingstop Wings Breaded?

The traditional Wingstop wings (they name them Jumbo Wings) usually are not breaded. The boneless wings at Wingstop are breaded, which makes them a foul possibility for a keto weight-reduction 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 wish to be selective together with your sauces when 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 diet info is for two wings.


A plain wing with none sauce is keto, nevertheless 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 attempt it, simply know that it matches right into a keto weight-reduction 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 disenchanted, give these rubs a attempt. 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 little bit of spice in your wings then authentic scorching is perhaps for you.

9g Fat – 15g Protein – 1g Carbs


Options at Wingstop usually are not restricted for low carb dieters. This delicate sauce is one other sensible choice when you like the flavour of buffalo sauce however don’t just like the spice. When I get Jumbo Wings I normally find yourself getting an order with wild sauce.

13g Fat – 15g Protein – 1g Carbs

Garlic Parmesan

Now we’re attending to the good things. Garlic parmesan is unquestionably 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 a couple of 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 might be doing a low carb weight-reduction plan or not. You can’t say you’ve tried Wingstop till you’ve had their lemon pepper wings. Do not go on these!

13g Fat – 15g Protein – 1g Carbs

Louisiana Rub

Louisiana rub is a novel and flavorful spice mix. It is similar to the cajun wings in a number of methods, however gives one thing distinctive as effectively. I might say Louisiana Rub is value a attempt 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 out there, solely a small group of them are excessive in carbs. Even a number of the sauces on this listing usually are not too excessive in carbs, and you possibly can in all probability squeeze them in when you actually wished to.

Mango Habanero

Mango Habanero is a candy and spicy sauce that clocks in at 6g of carbs for two wings. It’s positively not one of many higher Wingstop low carb choices, and I don’t suppose 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 may get. I’m of the opinion that BBQ sauce ought to by no means be on wings anyway, so I’ve no bother staying away from this Hickory Smoked BBQ sauce.

8g Fat – 15g Protein – 8g Carbs


Whenever you hear Hawaiian in relation to meals you need to instantly suppose “pineapple”, which typically means a number 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 making an attempt 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 aspect 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-reduction plan.

Veggie Sticks (Celery Sticks and Carrot Sticks)

Of course the veggie sticks that include the wings are aspect merchandise on your meal, however you may hardly depend these as a aspect… proper? Celery sticks and carrot sticks, together with a dipping sauce come together 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 must be averted with its 17 grams of sugar. Ranch and blue cheese are first rate choices, nevertheless they use a bunch of vegetable oils which you will wish 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 you must attempt 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 decide rubs and sauces that sound good to you. You can attempt 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 permitted?

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

Is Wingstop Gluten Free?

Wingstop is just not gluten free. Even when 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 have got a severe gluten allergy it would be best to keep away from Wingstop. If you might be pleased with hint quantities of gluten in your meals then it might 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 method because the Jumbo Wings. This makes the diet practically the identical because the Jumbo Wings primarily based on what sauce you select.

Wingstop Keto – A Good Option?

Overall, Wingstop is a good possibility for consuming on a keto weight-reduction 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 isn’t 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 satisfaction ourselves on having the hottest and complete guides for consuming out on a keto weight-reduction plan. Check out our full itemizing of ordering guides for your entire favourite eating places.

a large table filled with different types of chicken wings

Source hyperlink keto weight-reduction plan

Be the first to comment

Leave a Reply

Your email address will not be published.