Is Buffalo Wings Keto Friendly? A Complete Guide to Enjoying Your Favorite Snack on a Low-Carb Diet

For those following a ketogenic or low-carb diet, finding foods that are not only satisfying but also stay within their macros can be tricky. One popular bar food that may come to mind is buffalo wings. But the question remains, are buffalo wings keto friendly? The answer is yes, but with a few considerations.

First off, the buffalo wings themselves are typically a great source of protein and healthy fats. However, it’s the sauce that can pose a problem. Traditional buffalo sauce is made with hot sauce and butter, both of which are keto-friendly ingredients. However, many restaurants and packaged sauces add sugar or thickening agents that can add unnecessary carbs. It’s important to read labels or ask for the sauce ingredients when dining out.

Another factor to consider is the sides that often come with buffalo wings. Fries, onion rings, or other carb-heavy sides can quickly add up and knock you out of ketosis. Instead, opt for a side salad or roasted vegetables to balance out the meal. With a few tweaks, enjoying buffalo wings while on a keto diet is definitely possible.

Understanding the Keto Diet

The ketogenic diet, also known as the keto diet, is a low-carb, high-fat diet that is designed to help you achieve and maintain ketosis. Ketosis is a metabolic state in which your body burns fat instead of glucose for energy.

To achieve ketosis, you need to drastically reduce your intake of carbohydrates and increase your intake of fat. The general guideline is to consume less than 50 grams of carbohydrates per day, while getting at least 70% of your daily calories from fat.

  • Carbohydrates: These are found in foods such as bread, pasta, rice, and sugary snacks. They are the primary source of energy for most people and are processed by the body into glucose.
  • Fat: You need to consume a high amount of fat to get into ketosis. Good sources of fat include avocados, nuts, seeds, and oils such as coconut oil and olive oil.
  • Protein: You should aim for moderate protein intake while on the keto diet. Too much protein can convert into glucose, which can kick you out of ketosis. Good sources of protein include meat, fish, eggs, and cheese.

The purpose of the keto diet is to force your body to burn fat instead of glucose for energy. When your body is in ketosis, it produces ketones, which are used for energy instead of glucose. This can lead to weight loss, increased energy levels, and improved mental clarity.

Health Benefits of the Keto Diet

The Keto diet has become increasingly popular in recent years due to its numerous health benefits. The diet involves consuming a high-fat, moderate-protein, and low-carbohydrate diet to get the body into a state of ketosis where it uses ketones as an energy source rather than glucose.

  • Weight loss: The Keto diet has been known to aid in weight loss due to the low-carb intake causing the body to burn fat reserves for energy. Studies have shown that those who follow the Keto diet tend to lose more weight than those on a low-fat diet.
  • Better blood sugar control: Consuming less carbohydrates means less glucose in the body, leading to better blood sugar control and a decrease in insulin levels. This can also lead to a decrease in the risk of developing Type 2 Diabetes.
  • Improved heart health: The Keto diet has been known to improve cholesterol levels by reducing LDL (bad) cholesterol levels and increasing HDL (good) cholesterol levels. This can lead to a lower risk of heart disease.

Is Buffalo Wings Keto-Friendly?

Buffalo wings are undoubtedly delicious, but are they suitable for those following the Keto diet? The answer depends on the ingredients used in the recipe. Traditional buffalo wings are low-carb and high-fat, making them perfect for the Keto diet. However, some recipes may include high-carb sauces like sweet chili, honey mustard, or BBQ.

It’s important to choose a sauce that is Keto-friendly, such as a buffalo or garlic Parmesan sauce. Additionally, opt for unbreaded wings as bread crumbs and flour can add carbs to an otherwise Keto-friendly meal. A serving of unbreaded buffalo wings, with a Keto-friendly sauce, can be a great addition to your Keto diet plan.

What Are Buffalo Wings Made Of

Buffalo wings, also known as hot wings, are a popular appetizer or snack that consists of fried chicken wings coated in a spicy sauce. Originally created in Buffalo, New York in the 1960s, buffalo wings have since become a staple in American cuisine and a beloved game day snack.

  • Chicken Wings – The main ingredient in buffalo wings is chicken. Chicken wings are typically used because they are small and easy to eat as a finger food. The wings are usually divided into two parts, the drumette and the wingette.
  • Flour – The chicken wings are typically coated in flour or a mixture of flour and cornstarch. This helps to create a crispy exterior when the wings are deep-fried.
  • Spices – A variety of spices can be used to flavor the flour mixture. Common spices include garlic powder, onion powder, paprika, and cayenne pepper.

The sauce used to coat the wings is what gives buffalo wings their signature flavor. The sauce is typically a combination of hot sauce and melted butter or margarine.

There are also variations on the classic buffalo wing sauce. Some recipes use honey or brown sugar to add sweetness to the sauce, while others may use different types of hot sauce or add other spices like cumin or chili powder.

Ingredients for Classic Buffalo Wing Sauce Ingredients for Honey BBQ Buffalo Wing Sauce
Hot sauce Hot sauce
Butter or margarine Butter or margarine
Vinegar Honey
Worcestershire sauce BBQ sauce
Garlic powder Garlic powder
Cayenne pepper Paprika

Overall, buffalo wings are a delicious and satisfying snack that can be enjoyed on a keto diet as long as they are not breaded. Simply substitute the flour coating with almond flour or pork rinds to make them keto-friendly. Just be sure to check the ingredients in the sauce to ensure it doesn’t contain added sugars or high-carb ingredients.

Nutritional Facts of Buffalo Wings

Buffalo wings are a favorite among many, but are they keto-friendly? In this article, we’ll take a closer look at the nutritional facts of buffalo wings to find out.

  • A serving size of six buffalo wings contains roughly 756 calories.
  • Out of those 756 calories, 54 grams come from fat, 53 grams come from protein, and 4 grams come from carbohydrates.
  • A serving size of six buffalo wings also contains 0 grams of fiber and 2 grams of sugar.

While the protein content in buffalo wings is high, the amount of carbohydrates and fat they contain could make it difficult for those on a strict keto diet to fit them into their daily macronutrient goals.

Here is a breakdown of the nutritional content of a serving size of six buffalo wings:

Calories 756
Total Fat 54g
Saturated Fat 19g
Cholesterol 310mg
Sodium 1,545mg
Total Carbohydrates 4g
Dietary Fiber 0g
Sugars 2g
Protein 53g

It’s important to note that the nutritional content of buffalo wings can vary depending on the recipe and the way they are prepared. For a healthier option, look for grilled or baked buffalo wings instead of fried.

Keto-friendly Alternatives to Buffalo Wings

If you’re following a keto diet, traditional buffalo wings may not be the best choice due to their high carb content. However, there are plenty of keto-friendly alternatives to satisfy your cravings for spicy, flavorful chicken wings.

  • Spicy Baked Chicken Drumsticks: Instead of traditional wings, try making spicy baked chicken drumsticks. Coat the chicken in a mixture of spices and bake them in the oven until crispy. Serve with a side of celery sticks and ranch dressing.
  • Crispy Air Fryer Chicken Wings: If you have an air fryer, try making crispy chicken wings without the added oil. Coat the wings in a mixture of almond flour and spices and air fry until crispy. Serve with a side of keto-friendly dipping sauce, such as blue cheese or sour cream.
  • Keto Buffalo Cauliflower Bites: For a vegetarian option, try making buffalo cauliflower bites. Coat the cauliflower in a mixture of spices and bake until crispy. Serve with a side of blue cheese or ranch dressing.

It’s important to remember that not all buffalo sauce is created equal. Some store-bought sauces may contain added sugars and other high-carb ingredients. To ensure your dish stays keto-friendly, make your own buffalo sauce using ingredients such as hot sauce, butter, and vinegar.

If you’re dining out and craving buffalo wings, be sure to ask your server if they have any keto-friendly options. Many restaurants now offer grilled wings or alternative sauces that are low in carbs.

Keto-friendly Buffalo Sauce Recipe:
1/2 cup hot sauce
1/4 cup butter, melted
1 tbsp apple cider vinegar
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp paprika
1/4 tsp cayenne pepper
Combine all ingredients in a small saucepan over low heat. Whisk until well combined and heated through. Use as a dipping sauce for your favorite keto-friendly wings.

Remember, with a little creativity and some simple substitutions, you can enjoy the delicious flavor of buffalo wings while staying on track with your keto diet.

Tips for Making Keto-Friendly Buffalo Wings at Home

Buffalo wings are a popular appetizer that are often out of bounds for those who follow the keto diet. But with a few simple tweaks, you can make keto-friendly buffalo wings that are just as tasty as the original. Here are some tips to help you get started:

  • Choose high-quality chicken wings: Look for chicken wings that are organic, pasture-raised, and hormone-free. This ensures that you’re getting the highest quality meat without any added toxins or chemicals.
  • Bake instead of fry: Deep-frying chicken wings can add a lot of unnecessary calories and unhealthy fats. Instead, bake them in the oven for a crispy, flavorful finish.
  • Use keto-friendly ingredients: Traditional buffalo wing sauce is made with hot sauce and butter, which is not keto-friendly due to the high amount of dairy. You can use ghee or coconut oil instead of butter and a sugar-free hot sauce like Frank’s RedHot Original for a keto-friendly version.

To help you get started, here’s a basic recipe for making keto-friendly buffalo wings:


  • 2 lbs chicken wings, tips removed
  • 1/2 cup ghee or coconut oil
  • 1/2 cup Frank’s RedHot Original
  • Salt and pepper, to taste


  1. Preheat your oven to 400°F.
  2. Line a baking sheet with parchment paper and arrange the chicken wings in a single layer.
  3. Season the wings with salt and pepper.
  4. Bake the wings for 25-30 minutes or until they’re cooked through and crispy.
  5. While the wings are baking, melt the ghee or coconut oil in a saucepan over medium heat.
  6. Remove the saucepan from the heat and stir in the Frank’s RedHot Original.
  7. When the wings are done, place them in a large bowl and pour the hot sauce over them. Toss well to coat.
  8. Serve immediately with your favorite keto-friendly sides.

Tips for Variations

If you want to mix things up a bit, try some of these keto-friendly variations:

  • Garlic Parmesan: Use grated Parmesan cheese, garlic powder, and black pepper for a deliciously savory flavor.
  • Lemon Pepper: Toss the wings in melted ghee and lemon pepper seasoning for a zesty, refreshing twist.
  • Taco: Replace the hot sauce with a taco seasoning mix and serve with avocado salsa for a Mexican-inspired keto snack.


With these simple tips and recipes, there’s no need to give up your favorite buffalo wings while on the keto diet. Give these keto-friendly buffalo wings a try today and see for yourself how delicious and satisfying a keto diet can be!

Best Restaurants for Keto-Friendly Buffalo Wings

If you’re following the keto diet but still crave some delicious buffalo wings, don’t worry, you can still indulge in this mouth-watering treat without throwing off your diet. However, not all restaurants offer keto-friendly buffalo wings, so it’s essential to know where to go.

  • Wingstop: Known for its wide variety of flavors, Wingstop offers several keto-friendly options you can enjoy. The Cajun, Garlic Parmesan, Lemon Pepper, and Original Hot flavors are all low-carb options. Just make sure you order them plain, without any sugary sauces.
  • Buffalo Wild Wings: Another popular chain restaurant that offers keto-friendly buffalo wings is Buffalo Wild Wings. You can enjoy their traditional wings with dry rubs, such as the Desert Heat, Salt and Vinegar, or Lemon Pepper. Make sure you stay away from their sauces that are high in sugar and carbs.
  • Hooters: If you’re looking for a place to enjoy some keto-friendly buffalo wings while watching sports, Hooters is your go-to restaurant. You can order their naked wings with any of their dry rub or seasoning options, such as Old Bay, Cajun, or Garlic Herb. Just make sure to stay away from their sauces.

If you’re not in the mood for chain restaurants, you can also check out your local sports bars or wing joints. Just make sure to ask for their keto-friendly options and choose wings with dry rubs instead of sauces.

To help you navigate through your options, here’s a table of the carb count for some popular buffalo wing flavors:

Flavors Carb Count (Per Wing)
Original Hot 0-1 grams
Lemon Pepper 0-1 grams
Garlic Parmesan 1-2 grams
Cajun 1-2 grams
Desert Heat 1-2 grams
Salt and Vinegar 1-2 grams
Old Bay 1-2 grams
Garlic Herb 1-2 grams

Remember, the key to sticking to your keto diet while enjoying buffalo wings is to opt for dry rubs instead of sauces and keep track of the carb count for each wing. With these tips and our list of keto-friendly restaurants, you can satisfy your cravings while staying on track with your diet.

FAQs: Is Buffalo Wings Keto Friendly?

Q: Are buffalo wings inherently keto friendly?
A: Yes, buffalo wings are generally keto friendly as they’re made from chicken meat which is low-carb, high-protein food. However, the sauce or seasoning used in the recipe may contain sugar or flour which can have a significant impact on your carb intake.

Q: Can I eat buffalo wings while on a keto diet?
A: Yes, you can enjoy buffalo wings in moderation while on a keto diet. You need to be mindful of the overall carb count of your meal including sauces and sides.

Q: Are there keto-friendly varieties of buffalo wing sauce available in the market?
A: Yes, there are some commercially available sauces or seasonings that are keto-friendly and low in carbohydrates. You can also make your own buffalo sauce at home using keto-approved ingredients.

Q: Should I avoid buffalo wings with breading?
A: Yes, you should avoid buffalo wings that are breaded or have any kind of coating as they usually contain added carbohydrates. Opt for non-breaded wings instead.

Q: Can I have buffalo wings as a part of my regular keto diet?
A: Yes, in moderation you can have buffalo wings in your regular keto diet as they’re low in carbs and high in protein. However, keep an eye on the serving size and total carbs of your meal.

Q: How many buffalo wings can I eat on a keto diet?
A: There is no specific limit on how many buffalo wings you can eat on a keto diet. However, you need to monitor your overall carbohydrate intake and stick to your daily macro goals.

Q: What are some keto-friendly sides to have with buffalo wings?
A: Some keto-friendly sides to have with buffalo wings include celery sticks, cucumber slices, cauliflower bites, and guacamole.

Closing Thoughts: Enjoy Buffalo Wings in Moderation While on a Keto Diet

Now that you know if buffalo wings are keto-friendly, you can enjoy them with peace of mind. Remember, moderation is key while on a keto diet and keeping an eye on your overall carb intake is important. Thanks for reading and visit again later for more dietary tips and tricks!