wingstop keto

Top 10 Low Carb Options at Wingstop for Keto Diet

Wingstop specializes in wings, fries, and sides. This means that it should be easy to find something low-carb to eat and identify what is high-carb to avoid.

However, before you indulge, make sure you know how to order your wings. Many come with sugary sauces or starchy seasonings. Also, most side dishes are off-limits with the exception of ranch dressing and celery sticks.


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Here are the lowest carb options you can order at Wingstop in order from lowest to highest carbs, based on the nutrition information. We’ll also provide tips for what to say when ordering.

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Ser Amantio di Nicolao [CC BY-SA 4.0]

Plain Jumbo Wings

While there are many ways to flavor your wings, the best thing to do is order them plain. This will keep your carbs right around 0 grams. 

Two plain jumbo wings contain 140 calories, 8 grams of fat, 1 gram of carbs (0 grams net carbs) 1 gram of fiber, and 15 grams of protein. 

How to order: ask for a 10 piece of plain wings. This comes to 700 calories and 0 grams of net carbs. Skip any sauces or sides that come with them. You can also choose to order by the wing. 

pour sauce on chicken wings

Cajun Jumbo Wings

If you like your wings hot but need to keep it low-carb, then avoid the wings with sugary wet sauces go with the dry-rubbed cajun jumbo wings.

Two cajun jumbo wings contain 142 calories, 8 grams of fat, 1 gram of carbs (0 grams net carbs), 1 gram of fiber, and 15 grams of protein.

How to order: ask for a ten piece of cajun jump wings without any sides or sauce. This will provide you with 710 calories and roughly 0 grams of carbs.

Original Hot Jumbo Wings

The original hot jumbo wings contain a similar nutritional profile as the cajun jumbo wings. According to the nutritional guide, they have more fat and sodium. This means they probably also have more flavor!

Two original hot jumbo wings contains 142 calories, 9 grams of fat, 1 gram of carbs (0 grams net carbs), 1 gram of fiber, and 15 grams of protein.

How to order: ask for a ten piece of original hot jumbo wings. Adding ranch dressing and celery sticks to your meal will increase your carbs to 3 grams. 

Mild Jumbo Wings

The mild jumbo wings contain more fat and calories than the hot and plain wings. You can use these to replace a meal if you need something more filling than just a snack.

Two mild jumbo wings have 184 calories, 13 grams of fat, 1 gram of carbs (0 grams net carbs), 1 gram of fiber, and 15 grams of protein.

How to order: ask for a six or ten piece of mild jumbo wings. Hold any sugar sauce or fries that come with them. Ten wings will provide 920 calories without any net carbs. 

Garlic Parmesan Jumbo Wings

The garlic parmesan jumbo wings are packed with flavor without the carbs. They contain the most calories out of all jumbo wing options, but they are still virtually free from net carbs. 

Two garlic parmesan jumbo wings have 206 calories, 15 grams of fat, 1 gram of carbs (0 grams net carbs), 1 gram of fiber, and 16 grams of protein.

How to order: ask for a six piece of garlic parmesan jumbo wings. This will provide 618 calories and no net carbs. Hold the sides and sauces. 

Lemon Pepper Jumbo Wings

The lemon pepper jumbo wings so flavorful that you don’t need a sugar sauce to dip these in. 

Two lemon pepper jumbo wings have 180 calories, 13 grams of fat, 1 gram of carbs (0 grams net carbs), 1 gram of fiber, and 15 grams of protein.

How to order: Ask for an eight piece of lemon pepper jumbo wings. This will provide 720 calories. You can get them with celery sticks and ranch if you want, or order them as is to keep the carbs down as low as possible. 

Louisiana Rub Jumbo Wings

The Louisiana rub jumbo wings have a bold flavor with very few calories and carbs.

Two Louisiana rub jumbo wings have 171 calories, 12 grams of fat, 1 gram of carbs (0 grams net carbs), 1 gram of fiber, and 15 grams of protein.

How to order: ask for eight or ten Louisiana rub jumbo wings without any sides or sauce. Eight wings contain 684 calories while ten wings have 855 without net carbs.

Atomic Jumbo Wings

Two atomic jumbo wings contain 144 calories, 9 grams of fat, 2 gram of carbs (1 grams net carbs), 1 gram of fiber, and 15 grams of protein.

They have more carbs than the above-mentioned jumbo wings, but only one gram more. You won’t have much to worry about if you keep your portions down. 

How to order: ask for a six piece of atomic jumbo wings without any sauce or sides. This will provide you with 432 calories and 3 grams of net carbs.

Hawaiian (Renfro’s) Jumbo Wings

There are two types of Hawaiin wings on the Wingstop menu. The Hawaiian Renfro’s jumbo wings are fine to eat on a low-carb diet if you stick with two or four wings.

Two Hawaiian jumbo wings have 153 calories, 8 grams of fat, 4 gram of carbs (3 grams net carbs), 1 gram of fiber, and 15 grams of protein.

How to order: ask for two or four Hawaiin jumbo wings. Hold any sauce or sides that come with them. Two wings have 6 grams of net carbs while four will have 6 grams. 

Hawaiian (Ken’s) Jumbo Wings

The Hawaiian Ken’s jumbo wings contain more sugar than the Renfro’s, but not by much. Stick with an order of two if you get these to keep your carbs down. 

Two Hawaiian Ken’s jumbo wings contain 155 calories, 8 grams of fat, 5 grams of carbs (4 grams net carbs), 1 gram of fiber, and 15 grams of protein.

How to order: ask for two Hawaiian Ken’s jumbo wings. Hold any sides or sauces. 


Conclusion

Wingstop is a casual dining restaurant that specializes in wings. Their jumbo wings do not appear to be breaded. This makes them the best option when it comes to low-carb options.

Try the plain wings, which do not contain any net carbs. You can get an order of ranch and celery sticks, but avoid all other sides and sauces. Safe drink options include unsweetened tea and water.

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