Buffalo Wild Wings (otherwise known as BW3 or B-dubs for short) is a popular casual restaurant and bar to visit when you want to watch the big game. It specializes in wings, tacos, sandwiches and other finger foods that you can munch on or share with friends and family while downing a beer and socializing.
The healthy food options are limited at B-dubs, which is why you’ll want to go in prepared the next time you are invited and don’t want to ruin your low-carb diet. Of course, your best bet is to eat at home first and then meet up with family and friends later.
We’ve looked over every item on the menu and come up with a list of “safe” foods that you can eat if you need to keep it low-carb while eating at Buffalo Wild Wings.
Tips For Ordering at Buffalo Wild Wings
We never recommend eating out if you’re on a strict keto diet because there are too many hidden traps and opportunities to ruin your diet.
It’s not always easy to stay in ketosis, and eating out exposes you to ingredients and foods that you might not otherwise have to worry about if you were to eat a keto-friendly meal at home.
For this reason, you might want to eat first before heading to B-dubs. Chances are you’ll be invited here to watch a sporting event with friends. Or you might be traveling and it’s your only option for food.
Either way, it helps to make sure you’re not starving when you go in so you’re not swept away by the fun atmosphere and tempted to order something you shouldn’t.
For example, low-carb dieters might be able to enjoy a small amount of French fries as a side dish that contains carrots, peas, or squash every now and then, but these foods are too starchy for keto dieters.
The same rule applies to a fruit cup. You can order fruit in place of starchy breakfast sides like hash browns or toast if you’re on a low-carb diet, but most fruit cups contain grapes, melons, and pineapple or other fruits that are off limits on the keto diet.
It’s important to know what your macronutrients are before you go into a restaurant so you can order accordingly.
If you’re not sure about what foods are allowed on a ketogenic diet, then check out our article here for a complete list.
If you must eat at B-dubs or feel socially obligated to meet up with friends or co-workers here, then use these tips to keep it low-carb.
#1. Avoid the temptation to drink alcohol
The first thing you’ll want to do when you visit B-dubs is to avoid ordering alcohol. This can be tricky as B-dubs is a big-time social bar and you might feel pressured to, especially if you go there after work for happy hour.
When you first walk in the door, you’ll notice that everyone is drinking beer while sitting or standing and watching a sports game on one of the many massive TV’s that they have. They even have a special $5 menu for football game days.
If you’re meeting up with friends at B-dubs, then have a game plan for avoiding alcohol, which is not allowed on the low-carb diet. Hold a glass of water in your hand instead of a beer and don’t feel embarrassed about explaining your diet when someone asks you why you’re not drinking.
You can always check out our list of low-carb alcohol to enjoy if you’re not on a strict keto diet.
#2. Order a burger
In a land of chicken tenders, wings and other breaded, shareable dishes, ordering a burger is a good way to take control over what you eat. You can customize it to meet your low-carb needs and you won’t be required to share since it’s more of a personalized dish.
Plus, no one will bug you to eat wings or other foods that you can’t have on a low-carb diet if you have a burger sitting in front of you. You can order it as a main dish with a side salad instead of fries.
Just like other low carb fast food options, make sure to hold the bun and sauce or mayo that comes on the burger.
#3. Utilize the nutrition guide
One of the nice things about B-dubs is that they offer a nutrition guide on their website, which you can use to estimate your calorie intake when you eat here. You probably won’t get an accurate reading because you’ll need to customize your food to make it low-carb and the menu contains all generic numbers.
For example, if you order a burger, then you can expect the nutritional value to include the burger, bun, lettuce, tomato, and pickles unless otherwise noted.
However, they list the calorie amounts for all of their sauces, seasonings, dressings, and sides, so you can subtract that number from your total calorie intake if you ask to hold these items on your food.
Here is the nutritional breakdown of some of the staple low-carb foods at B-dubs, according to their nutritional menu:
- An all-beef hamburger patty contains 410 calories, 32 grams of fat, 0 carbs, and 30 grams of protein
- A grilled chicken breast contains 140 calories, 3 grams of fat, 1 gram of carbs, 0 grams of sugar, and 28 grams of protein
- One slice of American cheese contains 70 calories, 5 grams of fat, 2 grams of carbs, and 3 grams of protein
- One serving of avocado contains 160 calories, 15 grams of fat, 9 grams of carbs (2 net carbs), 7 grams of fiber, and 2 grams of protein
- Two slices of bacon contain 100 calories, 8 grams of fat, 0 grams of carbs, and 8 grams of protein
What To Order at Buffalo Wild Wings
B-dubs definitely isn’t a place you go for breakfast. Most of their locations are open from 11 AM until 2 AM, so you’ll probably go here for lunch, happy hour, dinner, or an after-dinner gathering.
We’ve gone over every item on the menu and placed it into one of two categories.
The first list is a collection of safe low-carb foods that you can eat at B-dubs as well as how to order them. The second list contains foods that you should stay away from.
- Pork street tacos (order these without the Asian BBQ sauce, Zing-Zing sauce, and flour tortillas or just eat the insides)
- Steak and cheese sandwich (order this without the bun and giardiniera as it may contain sugar; ask for a side salad with oil and vinegar in place of fries)
- Cali chicken sandwich (order your meat grilled instead of crispy; hold the bun and cilantro lime ranch; make sure the guacamole spread contains no sugar; ask for a side salad with oil and vinegar in place of fries)
Wings and shareables (note: wings are only OK to order if you can get them grilled instead of fried and without any sauce; you may want to avoid them completely if you can’t guarantee that they won’t be covered in sauce and fried):
- Traditional wings (no sauce; make sure they aren’t breaded)
- Street tacos (order these without the ranch dressing and tortillas)
Burgers and sandwiches (order all burgers and sandwiches without the bun and any sauce that comes on it; ask for a side salad made with oil and vinegar dressing in place of fries):
- Big jack daddy burger (no honey BBQ sauce)
- Buffalo blue burger (no blue cheese dressing or medium sauce; blue cheese crumbles are OK)
- Cheeseburger (go with hard cheese instead of queso)
- Boston lager burger (order without beer-braised mushrooms and garlic-mustard sauce in case it contains sugar)
- Hickory pulled pork sandwich (only order this sandwich if you can get it without the honey BBQ sauce and the slaw is dry without dressing; hold the slaw if there is sauce on it)
- Southwest Philly cheesesteak (ask for American cheese or swiss in place of queso to ensure there is no sugar)
- BBQ chicken sandwich (no honey BBQ sauce)
- Buffalo ranch chicken sandwich (only get this sandwich if you can get the meat grilled instead of fried; ask for no ranch dressing or medium sauce)
- Steak and cheese sandwich (hold the giardiniera)
Wraps (wraps might be hard to order without the bread or dressing, so you may want to go with a salad or burger instead):
- Pepper jack steak wrap (hold the ranch dressing and tortilla; get a side salad with oil and vinegar dressing in place of chips and salsa)
- Grilled chicken buffalitos (ask for no sauce or seasoning; get a side salad with oil and vinegar dressing in place of chips and salsa)
Tenders and mac:
- Naked tenders (ask for no seasoning or dry rub; get these with a side house salad made with oil and vinegar dressing in place of fries)
Salads (order all salads with oil and vinegar dressing in place of whatever is offered; hold the croutons if there are any):
- Honey BBQ chicken salad (ask for no sauce on the chicken; hold the garlic toast and honey BBQ ranch)
- Chicken caesar salad (hold the croutons and garlic toast)
- Santa Fe salad (go with pork and ask for no sauce on it; hold the tortilla strips, soft tortillas, and ranch dressing)
- Garden chicken salad (ask for grilled chicken instead of crispy; hold the croutons, garlic toast, and lemon vinaigrette)
Sides and extras:
- Side salad (hold the croutons; get this with oil and vinegar dressing)
- Veggie slaw (only get this if it contains no sauce or dressing; do not eat if it does or ask for it dry)
- Carrot and celery boat (this is OK for low-carb only; keto dieters should avoid carrots)
- Sour cream
- Salsa and pico de gallo (these are OK on low-carb diets only; keto dieters may want to avoid)
- Jalapeno peppers
Foods To Avoid At Buffalo Wild Wings
The following is a list of foods that you should avoid while trying to eat low-carb at Buffalo Wild Wings.
- Buffalo loaded tots
- House sampler
- Doctor Pepper cup
Wings and shareables:
- Boneless wings
- Traditional and boneless combo
- All star sampler
- Ultimate nachos
- Chips and salsa
- Mozzarella sticks
- Chili queso dip
- Mini corn dogs
- Roasted garlic mushrooms
- Spinach artichoke dip
- Fried pickles
- French fries
- Potato wedges
- Buffalo chips
- Beer-battered onion rings
- Big twist pretzel
- Cheddar cheese curds
- Crispy jumbo shrimp
- Chicken quesadilla
- Buffalo loaded tots
Burgers, wraps, and sandwiches:
- Screamin’ nacho burger (order a regular cheeseburger instead)
- Cheese curd bacon burger (order a regular bacon cheeseburger instead)
- Southwestern black bean burger
- Bayou Po’Boy
- Buffalo ranch chicken wrap
- Classic chicken wrap
Tenders and mac:
- Crispy tenders
- Macaroni and cheese
- Buffalo chicken salad (go with a grilled chicken salad instead)
Kids, sides and extras:
- Avoid all kids dishes
- All sauces
- All desserts
- All sweetened beverages
Buffalo Wild Wings is a great place to go to socialize with friends. But many gatherings encourage you to eat unhealthy fried foods and drink beer. You’ll want to make sure to eat something small before heading to B-dubs to make sure you aren’t starving when you get there.
Avoid alcohol and any breaded shareable dishes, such as chicken tenders, wings, and cheese sticks. Instead, go with a bunless and sauceless burger and get a side salad with oil and vinegar dressing to go with it.
You’ll want to stay away from the wings unless you can get them without sauce and grilled instead of breaded. B-dubs has a naked tenders dish that you can get without sauce and with a side salad in place of fries. Or you can just order a grilled chicken salad.
Don’t feel socially obligated to eat something you shouldn’t if you go here for happy hour or to meet friends/coworkers. We always recommend that you eat all your meals at home if you’re on a strict keto-diet to avoid accidentally kicking yourself out of ketosis. If you’re looking for a strict keto plan, check these free meal plans with PDF download!
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