If you know anything about keto, then you are aware that chicken wings are one of the go-to options of the ketogenic diet. Wingstop is a popular chain restaurant. Here are some Wingstop keto options. We’ll wade through the menu for you and pick out the best choices. We’ll tell you what is safe and what you should avoid. There’s always that sneaky thing on the menu that you think is safe, but it is actually loaded with carbs.
Alright, guess what we’re going to start with? Chicken wings! On their nutritional guide on their site, they give you the nutritional information per 10 wings, because who the heck eats two wings? A small child? Odds are not many small children are on keto.
So first we’re going to go through all of the wings that are 10 g of net carbs or less per 10 wings.
Wingstop keto chicken wing options
Plain – 0 net carbs, 700 calories, 75 g protein
Atomic, 5 net carbs, 720 calories, 75 g protein
Cajun, 0 net carbs, 710 calories, 75 g protein
Original Hot, 0 net carbs, 710 calories, 75 g protein
Mild, 0 net carbs, 920 calories, 75 g protein
Garlic Parmesan, 0 net carbs, 1,020 calories, 80 g protein
Lemon Pepper, 0 net carbs, 900 calories, 75 g protein
Louisiana Rub, 0 net carbs, 850 calories, 75 g protein
Wingstop wings to AVOID
Mango habanero, 30 net carbs, 800 calories, 75 g protein
Hickory Smoked BBQ, 35 net carbs, 850 calories, 75 g protein
Hawaiian (Ken’s), 20 net carbs, 780 calories, 75 g protein
Hawaiian (Renfro’s), 15 net carbs, 780 calories, 75 g protein
Teriyaki (Ken’s), 25 net carbs, 800 calories, 75 g protein
Teriyaki (Renfro), 20 net carbs, 800 calories, 75 g protein
Now there are boneless wings and crispy tenders. Obviously those are not an option. The lowest amount is if you eat two plain boneless wings it’s 13 net carbs or two plan tenders it’s 15 net carbs. That doesn’t cut it.
Now when it comes to sides. You have two options for sides.
Wingstop keto sides
Celery – 4 sticks, 1 net carb, 5 calories
Carrots – 4 sticks, 3 net carbs, 17 calories
Wingstop keto dressing
Ranch 3.25 oz cup, 2 net carbs, 313 calories, 1 g protein
Blue Cheese 3.25 oz cup, 3 net carbs, 312 calories, 3 g protein
No honey mustard and no cheese sauce!
Well, there you go. Now you’re ready to take on Wingstop and maintain ketosis.
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