Is Wingstop Keto? No But Use This Keto Nutrition Hack by Real Chef (Full List) (2023)

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Is Wingstop keto?

No, Wingstop isn’t keto in nature, but you can use this keto nutrition hack created by a real chef to remove most of the carbs from any flavor of wing.

That’s right, you can eat nearly any flavor wing if you simply order them the right way but a full list can be seen below since some types of wings and some flavors are high in carbs.

Is Wingstop Keto? Is Wingstop Keto Friendly?

As mentioned, Wingstop is not a keto restaurant per se and does not offer any specific meals catered to serving low-carb diets. However, there is a way to order keto style wings in the midst of their signature chicken wings, sides, and French fries.¹

And for those who don’t know what’s classified as keto, the diet recommends 30-50 grams of carbs per day, high fats and moderate protein to elicit a state of ketosis. ^{2 3}

With that in mind, the number of carbs must be low, and keto Wingstop chicken wings come in two varieties: the classic wings with bones and the boneless wings that have much more breading.

In addition, certain sauces served with the wings are low in carbs, making them a viable option for those seeking a low-carb diet. Keto diets are among the 7 top trending diets in the nation today for those with a goal of weight loss.

How To Eat Keto at Wingstop – Wingstop Nutrition: Keto Guide

Eating keto at Wingstop is possible, but to do so, things like the type of wing, the sides chosen, and the sauces should be considered.

All in all, most side dishes must be excluded and bone in wings must be ordered since the boneless and thigh bites wings are breaded.

As far as sides go, if you’re one of the many who love the sweet and saltiness of Wingstops French fries, there’s not any real alternative. And the same lies true for their fried corn and desserts too.

However, there are plenty of sides on their menu that can be ordered on a keto diet, but first, let’s review Wingstop keto wet and dry rubs from the most keto friendly to least.

Source: Joshua Resnick via Canva.com⁷

Wingstop Carbs: Keto Guide

Several Wingstop wings are keto friendly as per their nutritional guide, depending on the wet sauce or dry rub. They are ranked from the most keto-friendly to the ones with the highest carbs.

Mild bone-in wings contain 0 grams of carbs.
Original hot bone-in wings contain 0 grams of carbs.
Plain bone-in wings contain 0 grams of carbs.
Old bay bone-in wings contain 0 grams of carbs.
Lemon Pepper bone-in wings contain 1 gram of carbs.
Louisiana rub bone-in wings contain 1 gram of carbs.
Cajun bone-in wings contain 1 gram of carbs.
Atomic bone-in wings contain 1 gram of carbs.
Garlic parm bone-in wings contain 1 gram of carbs.
Hawaiian bone-in wings contain 3 grams of carbs.
Spicy Korean Q bone-in wings contain 3 grams of carbs.
Mango habanero bone-in wings contain 4 grams of carbs.
Hickory smoked BBQ bone-in wings contain 4 grams of carbs.

Keto Wingstop Wings (Nutritional Information of Wet & Dry Rubs)

Source: toddtaulman via Canva.com⁸

The following information summarizes a diet plan meal nutrition content for a keto at Wingstop. These should give readers an idea of which wings wet and dry rubs are keto, low in calories, and their protein and fat contents too:

Mild Bone

Serving Portion (1 each): 38 grams
- Calories = 120 kcal
- Total Carbs = 0 grams
- Total Protein = 10 grams
- Total Fat = 8 grams

Original Hot

Keto Friendly Sides at Wingstop

Most sides at Wingstop are not keto-friendly, with many being above 20 grams per serving and the highest being the large cheese fries at a whopping 105 carbs. There are, however, two wingstop keto sides available that appear on the keto-friendly Wingstop menu:

Veggie sticks (Carrots): the carrots come as 4 sticks and are 0 grams of protein, 0 grams of fat, and 1 gram of carbs. (5 kcal)
Veggie sticks (Celery): celery also come as 4 sticks and are 0 gram of protein, 0 grams of fat, 1 gram of fiber, and 4 grams of carbs. (17 kcal)

Source: Dmitrii Ivanov via Canva.com⁹

Keto Conscious Drinks From Wingstop

Wingstop offers a variety of beverages, mostly carbonated drinks, and some teas—most are not keto-friendly and have up to 124 carbs. Patrons who are seeking keto conscious drinks should consume water or have the following drinks:

Diet coke: both regular and large contains 1 and 2 grams of carbs, respectively
Gold peak unsweetened tea: the regular and large contain 1 and 2 grams of carbs, respectively
Lipton tea (plain): only Lipton tea should be consumed and not the sweet one. The regular and large contain 0 grams of carbs.

Other Wingstop Keto Options

Many of the sides that are available at Wingstop are not keto friendly and are quite high in carbs; there are only three sauces that are keto-friendly:

Ranch dressing (3.25 ounces cup): this dressing contains 1 gram of protein, 33 grams of fat, and 2 grams of carbs ( 310 kcal). The Wingstop ranch is tasty and popular and should ideally be included with the wings since it is low in carbs and enhances the flavor.
Blue cheese (3.25 ounces cup): blue cheese contains 32 grams of fat, 3 grams of carbs, and 3 grams of protein (310 kcal)
Hot cheddar cheese sauce (3.25 ounces cup): hot cheddar cheese sauce contains 9 grams of fat, 8 grams of carbs, and 2 grams of protein (130 kcal)

Source: bhofack2 via Canva.com¹⁰

The honey mustard, though very tasty and an excellent sauce, has a relatively high amount of carbs at 18 grams and is also served in a 3.25 ounce cup.

Keto dieters should avoid desserts as they are heavily loaded with carbs. The yeast rolls and the brownie rolls for example, have 25 and 49 grams of carbs, respectively, and these are the least loaded carbs among other options on the menu—this should indicate the high amount of carbs present in the desserts and side dishes.

Avoid These Items When Eating Wingstop Keto Style

In general, the following list of foods at Wingstop should be avoided by those striving for a Wingstop carbs keto diet and searching for weight loss solutions:

All chicken crispy tenders
Brownies
French fries
All the sauces except those named above
Breaded boneless wings. Breaded food items increase the number of carbs rendering them less keto friendly.⁵
Corn dishes
Sweetened carbonated drinks and teas. Carbonated drinks have more carbohydrates and should be avoided to maintain a low-carb diet.⁶

Full List of Keto Options at Wingstop

Patrons who are solely interested in Wingstop keto options, whether the wings, bone-in thighs, sauces, or beverages, can quickly glance at the full list below. This will help them have nutritional information at a glance to order a keto friendly Wingstop delicious meal that can satisfy their cravings while maintaining low carbs.

Wings:

Mild bone: Serving Size: 1 wing

Carbohydrates = 0 grams

Original hot: Serving Size: 1 wing

Carbohydrates = 0 grams

Plain: Serving Size: 1 wing

Carbohydrates = 0 grams

Old bay: Serving Size: 1 wing

Carbohydrates = 0 grams

Lemon Pepper: Serving Size: 1 wing

Carbohydrates = 1 gram

Louisiana rub: Serving Size: 1 wing

Carbohydrates = 1 gram

Cajun bone: Serving Size: 1 wing

Carbohydrates = 1 gram

Atomic: Serving Size: 1 wing

Carbohydrates = 1 gram

Garlic: Serving Size: 1 wing

Carbohydrates = 1 gram

Hawaiian: Serving Size: 1 wing

Carbohydrates = 3 grams

Spicy Korean Q: Serving Size: 1 wing

Carbohydrates = 3 grams

Mango habanero: Serving Size: 1 wing

Carbohydrates = 4 grams

Hickory smoked BBQ: Serving Size: 1 wing

Carbohydrates = 4 grams

Bone-in Thighs:

Mild bone: Serving Size: 1 thigh

Carbohydrates = 0 grams

Original hot: Serving Size: 1 thigh

Carbohydrates = 0 grams

Plain: Serving Size: 1 thigh

Carbohydrates = 0 grams

Lemon Pepper: Serving Size: 1 thigh

Carbohydrates = 1 gram

Louisiana rub: Serving Size: 1 thigh

Carbohydrates = 1 gram

Cajun: Serving Size: 1 thigh

Carbohydrates = 1 gram

Old bay: Serving Size: 1 thigh

Carbohydrates = 1 grams

Garlic Parm: Serving Size: 1 thigh

Carbohydrates = 1 gram

Atomic: Serving Size: 1 thigh

Carbohydrates = 2 grams

Hawaiian: Serving Size: 1 thigh

Carbohydrates = 6 grams

Spicy Korean Q: Serving Size: 1 thigh

Carbohydrates = 6 grams

Mango habanero: Serving Size: 1 thigh

Carbohydrates = 7 grams

Hickory smoked BBQ: Serving Size: 1 thigh

Carbohydrates = 8 grams

Sides:

Veggie sticks (Carrots): Serving Size: 1 serving (4 sticks)

Carbohydrates = 1 gram

Veggie sticks (Celery):Serving Size: 1 serving (4 sticks)

Carbohydrates = 4 grams

Sauces:

Ranch dressing: Serving Size: 3.25 oz. cup

Carbohydrates = 2 grams

Blue cheese: Serving Size: 3.25 oz. cup

Carbohydrates = 3 grams

Hot cheddar cheese sauce: Serving Size: 3.25 oz. cup

Carbohydrates = 8 grams

Beverages:

Water: Serving Size: 1 cup

Carbohydrates = 0 grams

Diet coke: Serving Size: Regular cup

Carbohydrates = 1 gram

Diet coke: Serving Size: Large cup

Carbohydrates = 2 grams

Gold peak unsweetened tea: Serving Size: Regular cup

Carbohydrates = 1 gram

Gold peak unsweetened tea: Serving Size: Large cup

Carbohydrates = 2 grams

Lipton tea (plain): Serving Size: Regular cup

Carbohydrates = 0 grams

Lipton tea (plain): Serving Size: Large cup

Carbohydrates = 0 grams

Wingstop keto meals and options are possible for those seeking a low-carb diet as they embark on a weight loss program, and the full list shows how the menu can be hacked to make it keto friendly.

FAQ About Wingstop Keto

Are All of Wingstop’s Wings Breaded?

Not all Wingstop wings are breaded. There are some breaded wings as well as non-breaded. The boneless wings are breaded, but the Jumbo bone-in wings are not breaded—the highest in carbs being the Hickory smoked BBQ at 4 grams of carbs. The rest have no or fewer carbs. It should be noted that chicken tenders are also breaded.

Is Wingstop Ranch Keto Friendly?

Wingstop ranch is keto friendly with a carb count of 2 grams of carbs for a serving of 3.25 ounces. In addition, it contains 33 grams of fat and 1 gram of protein. The ranch has 313 kcal.

Is Wingstop Blue Cheese Keto Friendly?

Wingstop blue cheese is keto friendly. It comes in a serving of a 3.25 ounces cup that contains 3 grams of carbs, 32 grams of fat, and 3 grams of protein. It has 312 kcal.

About the Author

Nathan Petitpas

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet.In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.

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