Everything Keto At Wingstop In 2021

As an avid fan of a certain fast food chain, I was very excited to find out that they’re working on a high fat, low carb menu, much like the ketogenic diet. I had to find out the details of this plan before I could be sure I wanted to try it, so I visited their website to learn more. What I found was a plan that was very similar to the ketogenic diet, except that it contained far more carbs than you would normally get on a normal day.

We’ve all heard the term “keto,” and for many, it evokes images of eliminating all carbs from your diet and subsisting solely on fat. But what if it was possible to eat all your favorite foods while sticking to a healthy, low-carb diet? That’s just what Wingstop is doing.

When most people think of “keto”, they think of a diet that requires a strict low carb intake. But what if you could eat things like wings and low-carb fries from Wingstop and still lose weight? We’re about to find out. Here’s our guide to everything Keto at Wingstop in 2021.

Wingstop is a fantastic keto choice, but there are a few things to keep in mind when purchasing…


Wingstop is one of the tastiest and most popular chain restaurants in America, with about 1,000 locations. We hadn’t tasted it until we relocated to the Southern United States a few years ago, but it’s rapidly become one of our favorite keto takeaway alternatives.

Is it possible to eat Wingstop on a keto diet?

Yes, without the addition of sauces, Wingstop’s Jumbo Wings are essentially carb-free. Many of the sauce options at Wingstop are keto-friendly, but there are a few that you should avoid.

Wingstop’s Jumbo Wings are Keto-Friendly.

Everything on the Wingstop menu has precise nutritional information. There are two types of wings available: Jumbo Wings and Boneless Wings.



Join 150,000 others who have already gotten a FREE keto food list and new recipes every week!

The Boneless Wings are fried after being breaded. Each basic boneless wing contains roughly 7 grams of carbs, so they’re best avoided if you’re on a keto diet.

We’re looking for the Jumbo Wings. They’re bone-in chicken wings that have been fried and slathered in your favorite sauce. We’ll go over the finest keto sauces at Wingstop later in this article. Each plain Jumbo Wing contains only 1 gram of carbohydrates.


Wingstop Wings are fried in what?

Everything at Wingstop is fried in soybean oil. This is clearly not the healthiest option, which is presumably why we don’t eat at Wingstop every night.

Soybean oil is an extensively processed and refined industrial oil. While we do drink it in little doses, we aim to stay away from it as much as possible.

A complete list of common food allergies can be found in the Wingstop allergen declaration.

Is it true that Wingstop wings are breaded?

The traditional Wingstop wings (dubbed Jumbo Wings) are not breaded. Wingstop’s boneless wings are breaded, making them a poor choice for a keto diet.


Which Sauces Fit the Keto Diet?

Now it’s time to have some fun. Sauces are what truly lift a good wing to greatness. If you want to have a Wingstop keto supper, you’ll want to be picky about the sauces you use. Here’s a list of all of Wingstop’s keto-friendly sauces, along with their carb counts.

The dietary facts are for two wings.


A simple wing with no sauce is keto, but it’s not very enjoyable.

8 g fat, 15 g protein, 1 g carbohydrates


This is the spiciest sauce available at Wingstop. If you’re brave enough to try it, keep in mind that it’s keto-friendly.

9 g fat, 15 g protein, and 2 g carbohydrates


This is more of a rub than a sauce. Wingstop’s spice rubs have a lot of flavor and are my personal favorite. If you’ve been dissatisfied by Buffalo Wild Wings’ dry rubs in the past, give these a try. They have a lot more flavor.

8 g fat, 15 g protein, 1 g carbohydrates

Hot Original

Buffalo sauce in its purest form. When you think of buffalo wings, you probably think of original hot. It’s one of the better Wingstop low carb wings selections. Original hot may be the right choice for you if you want your wings spicy.

9 g fat, 15 g protein, 1 g carbohydrates


Low-carb dieters have plenty of options at Wingstop. If you prefer the flavor of buffalo sauce but not the heat, this mild sauce is a fantastic option. When I order Jumbo Wings, I almost always order them with wild sauce.

13 g fat, 15 g protein, and 1 g carbohydrates

Parmesan cheese with garlic

Now we’re getting down to business. Garlic parmesan is unquestionably one of the most popular sauces. It’s the second most popular wing sauce on the market. I almost never order anything without at least a couple of garlic parmesan wings. Garlic parmesan is also their highest fat sauce, which is ideal for eating keto.

15 g fat, 15 g protein, and 1 g carbohydrates

Spicy Lemon Pepper

Whether you’re on a low carb diet or not, lemon pepper is by far the most popular wing flavour. You haven’t tried Wingstop unless you’ve had their lemon pepper wings. Don’t miss out on these!

13 g fat, 15 g protein, and 1 g carbohydrates

Rub from Louisiana

Louisiana rub is a tasty spice blend with a distinct flavor. In many aspects, it is similar to cajun wings, but it also offers something new. I think Louisiana Rub is worth a go, and it’s even better than Cajun.

12 g fat, 15 g protein, and 1 g carbohydrates


Sauces to Stay Away From If You’re on a Keto Diet

Only a small percentage of the 10+ sauces and seasonings available are high in carbohydrates. Even some of the sauces on this list aren’t particularly high in carbs, and you could definitely fit them in if you tried hard enough.

Habanero Mango

Mango Habanero is a sweet and spicy sauce with 6 grams of carbohydrates per serving of two wings. It’s not one of the better Wingstop low-carb alternatives, and I don’t think you’ll miss out on anything if you skip it.

8 g fat, 15 g protein, and 6 g carbohydrates

BBQ with Hickory Smoke

Hickory Smoked BBQ sauce has the greatest carb content. I believe that BBQ sauce should never be used on wings, so I have no problem avoiding this Hickory Smoked BBQ sauce.

8 g fat, 15 g protein, and 8 g carbohydrates


When you hear the word “Hawaiian” in reference to food, you should think “pineapple,” which usually means “a lot of carbs.”

8 g fat, 15 g protein, and 5 g carbohydrates

Korean Q Sauce

If you like Korean barbecue, you’ll probably enjoy this sauce. However, if you’re looking for a Wingstop keto lunch, you might have to search elsewhere.

8 g fat, 16 g protein, and 7 g carbohydrates

Sauces and Side Dishes

Regrettably, almost every side dish will be high in carbohydrates. You can probably tell by the names of the items – Louisiana Voodoo Fries, Cajun Fried Corn, and Cheese Fries – that they aren’t exactly low carb friendly.

Sticks of Veggie (Celery Sticks and Carrot Sticks)

Of course, the veggie sticks that come with the wings are a tasty side dish, but they barely qualify as a side… right? Your order of wings includes celery and carrot sticks, as well as a dipping sauce.

Sauces for dipping

Ranch, blue cheese, and honey mustard dipping sauces are available. The ranch and blue cheese dipping sauces are minimal in carbs, however honey mustard should be avoided because it contains 17 grams of sugar. Ranch and blue cheese are good choices, but they include a lot of vegetable oils, which you should avoid.


33 g fat, 1 g protein, and 2 g carbohydrates

Cheese that is blue in color

32 g fat, 3 g protein, and 3 g carbohydrates

Mustard Honey

33 g fat, 1 g protein, and 18 g carbohydrates

Tea without sugar

Gold Peak Unsweetened Tea is the healthiest beverage option. It’s prepared with all-natural ingredients and has only 1 gram of carbohydrates.

What Should You Have for Dinner?

If you’re visiting Wingstop for the first time, the lemon pepper wings are the only thing you should get. It’s what Wingstop is known for, and it’s also the best item on the menu in my opinion. Aside from that, simply choose rubs and sauces that appeal to you. You can experiment with a variety of rubs and sauces to see which ones you like most and use again.


Are wings keto-friendly?

Chicken wings are a terrific low-carb option. Many folks are perplexed because they believe that all fried meals are forbidden on keto. Actually, baked or fried chicken wings in good quality oils (tallow, lard, coconut oil) are a totally appropriate keto food.

Is Wingstop a gluten-free restaurant?

Wingstop does not have a gluten-free menu. Even the Jumbo Wings, which aren’t breaded, are fried in the same oil as other gluten-containing items. Wingstop should be avoided if you have a severe gluten allergy. It may be acceptable for you if you are okay with trace quantities of gluten in your food.

What are the carbohydrates in Wingstop’s lemon pepper wings?

1 gram of carbohydrates per 2 wings are found in lemon pepper wings.

Is Thighstop a Low-Carb product?

Thighstop bone-in thigh’s are cooked in the same manner as Jumbo Wings. Depending on the sauce you use, the nutrition is roughly identical to the Jumbo Wings.

Is Keto Wingstop a Good Option?

Overall, Wingstop is a wonderful option for a keto diet, with one major drawback: their wings are fried in soybean oil. While it’s simple to order a keto-friendly meal at Wingstop, we don’t eat there as often as we’d like due to the harmful oils utilized. Wingstop Jumbo Wings are a special treat for us because the flavor is outstanding!

More Keto Fast Food & Restaurant Guides

We take pride in offering the most up-to-date and thorough keto dining guides available. Take a look at our complete list of ordering guides for all of your favorite eateries.


Frequently Asked Questions

What can I eat at Wingstop on keto?

You can eat anything that is not bread, rice, pasta, or potatoes.

How do you order keto-friendly wings?

You can order keto-friendly wings at the following places:

Are take out wings keto-friendly?

I am not sure if take out wings are keto-friendly.

Una is a food website blogger motivated by her love of cooking and her passion for exploring the connection between food and culture. With an enthusiasm for creating recipes that are simple, seasonal, and international, she has been able to connect with people around the world through her website. Una's recipes are inspired by her travels across Mexico, Portugal, India, Thailand, Australia and China. In each of these countries she has experienced local dishes while learning about the culture as well as gaining insight into how food can be used as a bridge between different cultures. Her recipes are often creative combinations of traditional ingredients from various different cuisines blended together to create something new.