Everything Keto at Wingstop in 2021

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

woman and her toddler eating chicken wings from takeout boxes

With virtually 1,000 places nationwide, Wingstop is among the tastiest and hottest chain eating places in America. We hadn’t even tried it till a number of years in the past after we moved to the Southern United States, nevertheless it has shortly turn into considered one of our favourite takeout choices for a keto food regimen.

Can you eat Wingstop on keto?

Yes, the Jumbo Wings at Wingstop are principally 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 particular ones that you simply need to keep away from.

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Wingstop Jumbo Wings are Best For Keto

Wingstop gives detailed diet data for every little thing 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 food regimen.

The Jumbo Wings are what we’re after. They are conventional bone in rooster wings which can be fried and tossed in the sauce of your selecting. We will focus on 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 every little thing in soybean oil. This is unquestionably not the healthiest possibility, which might be the rationale we don’t eat Wingstop each single night time 🙂

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

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

Are Wingstop Wings Breaded?

The traditional Wingstop wings (they name them Jumbo Wings) will not be breaded. The boneless wings at Wingstop are breaded, which makes them a foul possibility for a keto food regimen.

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 if you happen to 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 data 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 food regimen.

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 have been disillusioned, give these rubs a attempt. They are far more flavorful.

8g Fat – 15g Protein – 1g Carbs

Original Hot

Your traditional buffalo sauce. Original scorching is strictly what you’re anticipating while you consider buffalo wings. It’s one of many higher choices for Wingstop low carb wings. If you want a superb little bit of spice in your wings then unique scorching is perhaps for you.

9g Fat – 15g Protein – 1g Carbs


Options at Wingstop will not be restricted for low carb dieters. This gentle sauce is one other sensible choice if you happen to 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 great things. Garlic parmesan is unquestionably one of many high sauce choices. It might be the 2nd hottest wing sauce supplied. I hardly ever place an order with out at least a number 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’re doing a low carb food regimen 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 singular and flavorful spice mix. It is corresponding to the cajun wings in a number of methods, however affords one thing distinctive as effectively. I’d say Louisiana Rub is value 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 a number of the sauces on this checklist will not be too excessive in carbs, and you can most likely squeeze them in if you happen to 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 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 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 you need to instantly suppose “pineapple”, which typically means a lot of carbs.

8g Fat – 15g Protein – 5g Carbs

Spicy Korean Q

If you’re a fan of Korean BBQ then you’ll most likely love this sauce. If you’re attempting to make a Wingstop keto meal nevertheless, you will 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 most likely 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 food regimen.

Veggie Sticks (Celery Sticks and Carrot Sticks)

Of course the veggie sticks that include the wings are a superb facet merchandise to your meal, however you may hardly depend 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 must be prevented with its 17 grams of sugar. Ranch and blue cheese are respectable choices, nevertheless they use a bunch of vegetable oils which you’ll 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 elements 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 need to attempt is the lemon pepper wings. It is what Wingstop is thought 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 attempt a wide range of totally different rubs and sauces and resolve which of them are your favourite for subsequent time.

parmesan garlic and lemon pepper wings in the same box

Are Wings keto accepted?

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

Is Wingstop Gluten Free?

Wingstop isn’t gluten free. Even if you happen to 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 gotten a severe gluten allergy it would be best to keep away from Wingstop. If you’re happy 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 approach because the Jumbo Wings. This makes the diet practically the identical because the Jumbo Wings based mostly on what sauce you select.

Wingstop Keto – A Good Option?

Overall, Wingstop is a good possibility for consuming on a keto food regimen with one main downside – they use soybean oil for frying their wings. While it’s straightforward to get a keto pleasant meal at Wingstop, it isn’t one thing we do as usually 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 food regimen. Check out our full itemizing of ordering guides for all your favourite eating places.

a large table filled with different types of chicken wings

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