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Wingstop Low Carb Options: What To Eat & Avoid on Keto!

Latest updates by: KetoaHolics Team

Finding a restaurant that has keto-friendly offerings is the biggest challenge that a keto dieter ever has to face. Because of this, most people on a low-carb keto diet will give up on looking for restaurants, letting go of some of their favorite dishes in the process. 

Well, we have one secret that will make chicken wing lovers rejoice!

Are you ready?

Wingstop chicken wings are one of the exceptions! This is because they offer low-carb meals that will surely satisfy your cravings!

But before you head to Wingstop and order just about any meal you can think of, you may want to check out this article first to discover what are your best low-carb options at Wingstop.

A Quick Wingstop Keto Diet Guide Overview:

But wait, there’s more! Here are some of the tips you should try to enjoy a low carb diet at Wingstop:

Know your chicken wings.

Wingstop chicken wings come in three different ways—crispy tenders, classic, and boneless wings.  

As per the company’s nutritional information (ref. 1), jumbo wings are the option with the lowest carbs. This is because the jumbo type is not breaded, while the boneless wings and crispy tenders are breaded.

It should be safe to assume that the recipe is the same on all Wingstop branches, you can always double check the chicken wings that you’re ordering are not breaded, to be sure.

Ditch the dipping sauces.

Yes, Wingstop sauces are too yummy to die for. However, they are not the best choices when it comes to maintaining a keto diet.

If you wish to stick to your low carb diet, the best thing that you can do is hold the sauce. If you can’t do that, the next best option is to choose the sauces with the lowest carb content.

We’ll discuss what those are in the next few sections.

Choose your side dishes wisely.


Same with the sauce, our recommendation would be to skip the sides too. But of course, the Wingstop experience won’t be complete without side dishes for most people.

With that in mind, our advice is to just choose your Wingstop side dishes carefully. Below, we’ll share with you some of the best low carb options that you have.

Take advantage of the Wingstop Calculator.

It can be challenging to calculate if your orders are still within the ideal keto macronutrient ratio. Fortunately for you, we have the Wingstop Calculator, which can guide you in ordering a meal within your requirements. (ref. 2)

The calculator will ask specific questions like how many will eat or how hungry you are. It will then suggest how many wings you should get along with what type of chicken wings.

The suggestions are for people on a regular diet. Since you’re on a keto diet, you may want to run the suggestions on the Wingstop nutrition facts so you can tweak the order to suit your nutritional needs.

Your choice of drink matters too.

Drinking sugary drinks and sodas is the most refreshing way to end your chicken wing binge.

However, please keep in mind that this will boost your sugar consumption significantly. The bets drink options for you is either water or unsweetened tea.

Eating Keto at Wingstop: Low Carb Options & Nutrition

Now that we’ve got the tips covered, let’s proceed to explore what the best keto options are at Wingstop. Here are some of them:

Wingstop Keto Chicken Wings

As mentioned, shy away from the boneless wings and go for the classic or jumbo wings, which don’t have any breading. In addition to choosing the right type of chicken wings, you also have to select your wing flavors wisely.

To help you out, we’ve enumerated some of the best keto options below:

1. Plain

To keep your carb consumption as low as possible,  plain chicken wings are the best option with only salt and pepper. 

A piece of plain jumbo chicken wings will give you 0 grams net carbs, 4 grams fat, 7.5 grams protein, 1 gram fiber, and 70 calories.

2. Cajun Jumbo Wings

Cajun is another great flavor option if you’re craving something hot. However, go for dry-rubbed Cajun jumbo wings instead of a wet Cajun rub.

A piece of Cajun Jumbo wing will give you 0 grams net carbs, 4 grams fat, 7.5 grams protein, 1 gram fiber, and 71 calories.

3. Original Hot Jumbo Wings

The original hot jumbo flavor is another spicy option that you may want to try. This contains almost the same nutritional profile as the Cajun version.

However, Wingstop's nutritional guide shows that the Original hot flavor has more fats (4.5 grams per piece) and sodium.

4. Garlic Parmesan Jumbo Wings

The cheesy and garlicky flavor combo is the main reason why the garlic parmesan is the crowd's favorite at Wingstop. 

The good news is the garlic parmesan doesn’t contain any carbs. However, it does have high calories.

A piece of garlic parmesan's nutritional content is: 0 net carbs, 7.5 grams fat, 8 grams protein, 1 gram fiber, and 103 calories.

5. Lemon Pepper Jumbo Wings

The lemon pepper wings offer a balance between fruity and salty!

A piece of this flavorful lemon pepper wing will give you 0 net carbs, 6.5 grams fat, 7.5 grams protein, 1 gram fiber, and 90 calories.

6. Louisiana Rub Jumbo Wings

If you love the hickory-smoked barbecue flavor, you’ll surely enjoy the intense flavor of the Louisiana rub wings. The good news is it’s packed with a decent amount of flavors minus the carbs!

You’ll get 0 net carbs, 6 grams fat, 7.5 grams protein, 1 gram fiber, and 85.5 calories from one Louisiana rub wing.

There are some of the low carb wing flavors that Wingstop has. Atomic jumbo wings are the favorite flavor for people who love spicy foods. You can order this but keep your order to a minimum since the atomic wings contain 1 gram net carbs.

Among the flavors, the ones that you should avoid at all costs are mango habanero and Hawaiian.

Wingstop Keto Dipping Sauces

They offer plenty of dipping sauces, but the best options that you have are:

  • Ranch Dressing: 2 net carbs, 33 grams fat, and 1 gram protein
  • Blue Cheese: 3 net carbs, 32 grams fat, and 3 grams protein
  • When it come to dips, avoid honey mustard as much as possible.

Wingstop Keto Sides

Unfortunately, they only have few keto-friendly sides. These are no other than the celery sticks and carrots

  • Celery, 4 sticks: 1 net carb, 0 grams fat, and 0 grams protein
  • Carrots, 4 sticks: 4 net carbs, 0 grams fat, 0 grams protein, and 1 grams fiber.

Final Words: Can you eat this fast food restaurant while on keto?

Yes, you can still eat in these fast food stores even if you’re on the keto diet. You just need to be extra careful in choosing your meals since fast food meals tend to have high carb content.

There you go. These are some of the best options that you have at Wingstop. We hope that this guide can help you figure out your next order!

You can also check out our guide to eating Sushi while on keto.

Wingstop Low Carb Options_ What To Eat & Avoid - KetoaHolics.com

KetoaHolics Team


We are here to support, guide and inspire you. We aim to cut through your confusion with well-researched, expert-evaluated, and detailed reviews designed to help you make the right decisions for your health. We hope you can tap into all the resources available on our site and can derive optimum results with your ketogenic diet. Thanks for being here. P/s: You can learn more about how we write KetoaHolics content here.


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