Mastering the Keto Hack at Wingstop: Chef-Approved Tips for Zero-Carb Wings

Keto (Low Carb) | Written by Nathan Petitpas | Updated on 16 July 2024

A sample keto order from Wingstop, featuring chicken wings and celery sticks with a small bowl of ranch dressing on the side, elegantly presented on a black plate at a restaurant table.

Wingstop isn’t inherently keto-friendly; however, you can apply a keto nutrition hack designed by a professional chef to eliminate most of the carbohydrates from any wing flavor.

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 Suitable for a Keto Diet?

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 Wingstop offers two types of keto-friendly chicken wings: the classic bone-in wings and the boneless wings, which have significantly 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.

Keto Dining Guide for Wingstop: Nutritional Tips

Following a keto diet at Wingstop is feasible, but it requires careful selection of the wings, sides, and sauces.

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 the keto-friendly wet and dry rubs at Wingstop, ranked from most to least compatible with a ketogenic diet.

A to-go container with a few chicken wings with celery sticks displayed on top of a shiny wooden surface and a glass of beverage blurred in the background.

Source: Joshua Resnick via Canva.com4

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.

Nutritional Details for Wet and Dry Rub Wings at Wingstop (Keto-Friendly)

A few chicken wings in mango habanero variation served on a wooden plate with a cup of ranch dressing dip and five sticks of celery on the side.

Source: toddtaulman via Canva.com5

The following information summarizes a diet plan meal nutrition content for a ketogenic diet option 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

  • Serving Portion (1 each): 38 grams
    • Calories = 90 kcal
    • Total Carbs = 0 grams
    • Total Protein = 10 grams
    • Total Fat = 5 grams

Plain

  • Serving Portion (1 each): 31 grams
    • Calories = 90 kcal
    • Total Carbs = 0 grams
    • Total Protein = 10 grams
    • Total Fat = 5 grams

Old Bay

  • Serving Portion (1 each): 34 grams
    • Calories = 90 kcal
    • Total Carbs = 0 grams
    • Total Protein = 10 grams
    • Total Fat = 7 grams

Lemon Pepper

  • Serving Portion (1 each): 35 grams
    • Calories = 120 kcal
    • Total Carbs = 1 grams
    • Total Protein = 10 grams
    • Total Fat = 8 grams

Louisiana Rub

  • Serving Portion (1 each): 34 grams
    • Calories = 110 kcal
    • Total Carbs = 1 grams
    • Total Protein = 10 grams
    • Total Fat = 7 grams

Cajun Bone

  • Serving Portion (1 each): 39 grams
    • Calories = 90 kcal
    • Total Carbs = 1 grams
    • Total Protein = 10 grams
    • Total Fat = 5 grams

Atomic

  • Serving Portion (1 each): 39 grams
    • Calories = 120 kcal
    • Total Carbs = 1 grams
    • Total Protein = 10 grams
    • Total Fat = 5 grams

Garlic

  • Serving Portion (1 each): 36 grams
    • Calories = 120 kcal
    • Total Carbs = 1 grams
    • Total Protein = 10 grams
    • Total Fat = 8 grams

Hawaiian

  • Serving Portion (1 each): 40 grams
    • Calories = 100 kcal
    • Total Carbs = 3 grams
    • Total Protein = 10 grams
    • Total Fat = 5 grams

Spicy Korean Q

  • Serving Portion (1 each): 39 grams
    • Calories = 100 kcal
    • Total Carbs = 3 grams
    • Total Protein = 10 grams
    • Total Fat = 5 grams

Mango Habanero

  • Serving Portion (1 each): 39 grams
    • Calories = 100 kcal
    • Total Carbs = 4 grams
    • Total Protein = 10 grams
    • Total Fat = 5 grams

Hickory Smoked BBQ

  • Serving Portion (1 each): 40 grams
    • Calories = 100 kcal
    • Total Carbs = 4 grams
    • Total Protein = 10 grams
    • Total Fat = 5 grams

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 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)
A few slices of carrots and celery served in separate white cups and displayed on top of a wooden surface.

Source: Dmitrii Ivanov via Canva.com6

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.

Additional Keto-Friendly Choices at Wingstop

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)
Slices of carrots and celery lay on a beige fabric alongside a small bowl of ranch dressing, all served on a white plate.

Source: bhofack2 via Canva.com7

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 following a ketogenic diet at Wingstop 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.8
  • Corn dishes
  • Sweetened carbonated drinks and teas. Carbonated drinks have more carbohydrates and should be avoided to maintain a low-carb diet.9

Full List of Keto Options at Wingstop

Patrons interested exclusively in keto-friendly options at Wingstop, including wings, bone-in thighs, sauces, or beverages, can find the complete list below. This will help them have nutritional information at a glance to order a delicious Wingstop meal suitable for a keto diet 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.

Frequently Asked Questions

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.


References

1Wikipedia. (2022). Wingstop. Wikipedia. Retrieved September 17, 2022, from <https://en.wikipedia.org/wiki/Wingstop>

2Wikipedia. (2022). Ketogenic Diet. Wikipedia. Retrieved September 17, 2022, from <https://en.wikipedia.org/wiki/Ketogenic_diet>

3Batch JT, Lamsal SP, Adkins M, Sultan S, Ramirez MN. (2020, August 12). Advantages and Disadvantages of the Ketogenic Diet: A Review Article. Cureus. National Library of Medicine. Retrieved 2022, from <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7480775/>

4Resnick, Joshua. “Barbecue Chicken Wings with Celery.” Canva. Accessed 12 April 2023. <https://www.canva.com/photos/MABrucspE_8-barbecue-chicken-wings-with-celery/>

5toddtaulman. “Mango habanero chicken wings.” Canva. Accessed 12 April 2023. <https://www.canva.com/photos/MAD1xZWFcBE-mango-habanero-chicken-wings/>

6Ivanov, Dmitrii. “The sticks of carrots and celery.” Canva. Accessed 12 April 2023. <https://www.canva.com/photos/MADesJYXUzc-the-sticks-of-carrots-and-celery-/>

7bhofack2. “Container of ranch dressing with celery and carrot sticks.” Canva. Accessed 12 April 2023. <https://www.canva.com/photos/MAC9YnnurmY-container-of-ranch-dressing-with-celery-and-carrot-sticks/>

8Centers for Disease Control and Prevention. (2022). Carb Choices. Diabetes. Retrieved September 17, 2022, from <https://www.cdc.gov/diabetes/managing/eat-well/diabetes-and-carbs/carbohydrate-choice-lists.html>

9National Library of Medicine. (2022, January 17). Carbohydrates. MedlinePlus. Retrieved 2022, fro <https://medlineplus.gov/carbohydrates.html>

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.