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Is wingstop keto? Wingstop Garlic Parmesan Wings Recipe

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Ever found yourself craving some mouth-watering wings but found yourself trapped in the crosshairs of your taste buds and your low-carb diet? Well, we've all been there. And since you're here, you're probably wondering, "Is Wingstop keto?" The short answer is, it can be. But as we all know, the devil is in the details—or, in this case, the nutrition information.

is wingstop keto: glazed chicken wing on a plate

Is Wingstop keto?

Yes, Wingstop has a number of keto-friendly options. The classic bone-in wings are not breaded and have 0-1g of carbs per wing. You can also choose from a variety of sauces that are low in carbs, such as the original hot sauce, lemon pepper, and garlic parmesan. Just be sure to avoid the sauces that are high in sugar, such as the mango habanero and sweet chili.

Here are some keto-friendly options at Wingstop:

  • Classic bone-in wings with any low-carb sauce
  • Boneless wings with any low-carb sauce
  • Boneless tenders with any low-carb sauce
  • Ranch dressing
  • Blue cheese dressing
  • Celery sticks
  • Carrot sticks

Ranch and Blue Cheese dressing can be considered keto-friendly. These dressings are typically high in fat and low in carbohydrates, making them suitable for a ketogenic diet. However, always be sure to check the nutrition facts, as some brands may add sugar or other high-carb ingredients to their products.

Here is the average nutritional content for each dressing:

  1. Ranch Dressing: A 2-tablespoon serving size of ranch dressing can contain around 1-2 grams of carbs. Most of the calories in ranch dressing come from fat, which fits within the high-fat, low-carb guidelines of the ketogenic diet.
  2. Blue Cheese Dressing: Similar to ranch, a 2-tablespoon serving of blue cheese dressing generally contains 1-2 grams of carbs and is also high in fats.

Remember, while these dressings are low in carbs, they are high in calories, so moderation is key. When possible, opt for full-fat versions, as "low-fat" or "non-fat" dressings often substitute fats with sugar or other carb-heavy ingredients. And always check the label for any hidden sugars or carbs.

Here are some keto-unfriendly options at Wingstop:

  • Breaded wings
  • Boneless wings with breading
  • Boneless tenders with breading
  • Any sauce that is high in sugar
  • Fries
  • Onion rings
  • Mozzarella sticks

If you're looking for a keto-friendly meal at Wingstop, I recommend ordering a few classic bone-in wings with your favorite low-carb sauce and a side of celery sticks and ranch dressing. This is a delicious and satisfying meal that will help you stay on track with your keto diet.

Making the Best Choices

The good news is, Wingstop, one of our favorite fast food chain, does offer some great keto-friendly options. That’s right, you can get some delicious wings without stepping out of your state of ketosis. It all boils down to knowing what to order and understanding the carb count involved.

First things first, bone-in wings are your best bet. A plain jumbo wing is an excellent choice. The reason is simple—most of the carbs in chicken come from the breaded coating found in boneless wings or crispy tenders. Plain wings, classic wings, and Wingstop jumbo wings are all good options.

When it comes to wing flavors, Lemon Pepper wings, Garlic Parmesan wings, and Louisiana Rub Jumbo Wings are great options, as they tend to be lower in carbs than flavors like Mango Habanero and Honey Mustard, which are high in sugar. Just remember to check the nutrition information on Wingstop's website or ask for a nutritional guide at the restaurant.

Customizing Your Meal

Now let's get to the sides and dips, an equally important part of the Wingstop menu. A major drawback here is the lack of low-carb options. Side dishes like french fries, Louisiana Voodoo fries, and cheese fries are off the table due to their high carb content.

But there's a silver lining! Veggie sticks like celery sticks and carrot sticks are a great keto option. They're low in carbs and high in fiber. Dipping sauces can also be your friend or foe when you're following a ketogenic diet. The good choices here include blue cheese and ranch dressing, while sugary sauces like BBQ sauce should be avoided.

Navigating the Drinks

It's not just about the main dish and sides; drinks can also impact your diet. Sugary drinks are a no-go. Instead, opt for diet soda or unsweetened tea to keep your keto meal in check.

Make it at home

If you're a fan of the keto-friendly options at Wingstop, but prefer a homemade touch, creating a copycat recipe from your own kitchen can be a fun and satisfying venture. You can mimic your favorite flavors, like Lemon Pepper or Garlic Parmesan, with simple, high-quality ingredients and good quality oils like olive oil or avocado oil. Plus, by cooking at home, you gain total control over what goes into your meal.

This means you can ensure that you're using low-carb ingredients, perfect for maintaining that state of ketosis. It also allows you to modify the recipe to your liking, perhaps adding a bit more heat or dialing back on the garlic. Don't forget the veggie sticks on the side and a keto-friendly dressing such as blue cheese or ranch to complete your homemade Wingstop experience. With a little experimentation, you might even develop a new favorite flavor of your own!

Wingstop Garlic Parmesan Wings (Keto)


  • 2 pounds chicken wings, trimmed and separated at the joints
  • 1/2 cup almond flour
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup melted butter
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon garlic powder
  • 1 teaspoon onion powder


  1. Preheat oven to 400 degrees F (200 degrees C).
  2. In a large bowl, combine the almond flour, Parmesan cheese, garlic powder, onion powder, salt, and pepper.
  3. Dredge the chicken wings in the almond flour mixture until evenly coated.
  4. Place the chicken wings on a baking sheet lined with parchment paper.
  5. Bake for 20-25 minutes, or until the chicken wings are cooked through and crispy.
  6. In a small bowl, combine the melted butter, Parmesan cheese, garlic powder, and onion powder.
  7. Brush the chicken wings with the butter mixture.
  8. Bake for an additional 5 minutes, or until the chicken wings are golden brown and bubbly.
  9. Serve immediately.

Nutritional Information:

  • Calories: 240
  • Fat: 18g
  • Saturated Fat: 5g
  • Cholesterol: 100mg
  • Sodium: 430mg
  • Carbohydrates: 3g
  • Fiber: 1g
  • Sugar: 1g
  • Protein: 25g


  • For a more flavorful crust, you can add 1/4 teaspoon of cayenne pepper to the almond flour mixture.
  • If you don't have parchment paper, you can grease the baking sheet with cooking spray.
  • To make the chicken wings ahead of time, you can bake them for 20 minutes, then let them cool completely. Store them in an airtight container in the refrigerator for up to 3 days. When you're ready to serve, reheat the chicken wings in a preheated oven at 350 degrees F for 10-15 minutes, or until heated through.
  • Serve the chicken wings with your favorite dipping sauce, such as blue cheese dressing, ranch dressing, or buffalo sauce.


Q: How many grams of net carbs are there in an order of wings?
A: The carb count varies depending on the flavor and type of wings. For example, Garlic Parmesan wings contain around 2 g net carbs per serving size, while boneless tenders are significantly higher due to the breading.

Q: Can I eat the Thighstop Bone-in Thigh on a ketogenic diet?
A: Although tempting, this menu item is not the best choice due to its higher carb content. Stick with the jumbo chicken wings.

Q: Are there any keto-friendly desserts at Wingstop?
A: Unfortunately, there are currently no keto-friendly desserts on their menu.

In conclusion, Wingstop can be a keto-friendly restaurant if you know how to navigate the menu. The key takeaways are to choose bone-in wings over boneless, opt for dry rubs or less sugary sauces, and stick with veggie sticks as side dishes. Remember, being on a ketogenic diet doesn't mean you have to sacrifice flavor—it's all about making the best choices.

Is Wingstop keto: Key Takeaways Chart

Keto-Friendly OptionsCarb CountNot Keto-FriendlyCarb Count
Bone-In Wings (Plain, Lemon Pepper, Garlic Parmesan)0-3 g net carbs/servingBoneless Wings, Crispy Tenders5-20 g net carbs/serving
Veggie Sticks (Celery, Carrots)<1 g net carbs/stickSides (French Fries, Cheese Fries)20-50 g net carbs/serving
Dips (Ranch Dressing, Blue Cheese)1-2 g net carbs/servingSugary Dips (BBQ sauce, Honey Mustard)10-15 g net carbs/serving
Drinks (Diet Soda, Unsweetened Tea)0 g net carbs/servingSugary Drinks (Soda, Sweetened Iced Tea)10-30 g net carbs/serving

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