Wingstop specializes in fast food wings and fries. Since the menu is pretty simple, keto options at Wingstop are straightforward to order once you know the basics.
To eat low carb at Wingstop it’s important to watch out for all breaded wings and sauces. Fries (in all their forms) are also a no-no for low carb dieters.
In this guide, we’ll guide you through enjoying a guilt-free keto Wingstop meal. Here’s what to order and tips for what to say when ordering.
Plain WingStop Jumbo Wings
While there are many ways to flavor your WingStop Jumbo Wings, the best thing to do is order them plain. This will keep your carbs right around 0 grams.
Be sure you always order non-breaded bone-in wings on a keto diet. The tenders and strips are generally breaded and fried.
Two plain jumbo wing 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. Make sure to order carrot sticks with blue cheese dressing!
Cajun Jumbo Wings
If you like your wings hot but need to keep it low-carb, then avoid the sugary wet sauces and go with the dry-rubbed cajun option instead.
Two cajun dry-rub pieces 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 jumbo 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 hotwings contain a similar nutritional profile as the cajun option. According to the nutritional guide, they have more fat and sodium. This means they probably also have more flavor!
Two original hot pieces 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 option contains 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 option is packed with flavor, but 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 pieces have 206 calories, 15g fat, 1g carbs (0 grams net carbs), 1g of fiber, and 16g 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 wings are so flavorful that you don’t need a sugar sauce to dip these in.
Two lemon pepper pieces have 180 calories, 13g fat, 1g carbs (0 grams net carbs), 1g fiber, and 15g 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 veggie 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 chicken pieces have a bold flavor with very few calories and carbs.
Two Louisiana rub pieces have 171 calories, 12g of fat, 1g of carbs (0 grams net carbs), 1g fiber, and 15g 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 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 options, 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 wings are fine to eat on a low-carb diet if you stick with two or four wings.
Two Hawaiian chicken pieces 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 Hawaiian jumbo wings or boneless wings. Hold any sauce or sides that come with them. Two wings have 6 grams of net carbs while four will have 6 grams.
Sides: Veggie Sticks
Wingstop doesn’t offer much in terms of keto or low-carb sides. However, you can order veggie sticks to have a healthy crunch with your wings.
Veggie sticks contain around 0.5g carbs per five sticks of celery and 4.5g carbs per five sticks of carrots.
If you want to add a dip, Ranch dip is your bet at 2g carbs per 3.25 oz cup.
Beverages
If you need a beverage while eating keto at Wingstop, we suggest going for still or sparkling water, unsweetened tea, or Diet Cola. While diet sodas are not a healthy choice, they are low in carbohydrates.
A regular size Gold Peak Unsweetened Tea has 1g carbs while a large size has 2g. Diet Coke in a regular size also has 1g carbs while the large size has 2 grams.
Conclusion
Wingstop is a casual dining restaurant that specializes in wings. The jumbo Wingstop 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.
