Low-Calorie, High-Protein Options at Wingstop
Wingstop is a paradise for chicken wing lovers, but if you’re not careful, your protein-packed meal can turn into a deep-fried calorie bomb real fast. The good news? You can still enjoy all the bold flavors of Wingstop while keeping it high-protein and relatively low-calorie—as long as you make the right choices.
Here are the best macro-friendly options so you can hit your protein goals without feeling like you need to run a marathon afterward.
1. Plain Grilled Chicken Tenders (5 Pieces, No Sauce)
Calories: 330 kcal
Protein: 60g
This is hands-down the leanest, most protein-packed option on the menu. Grilled chicken tenders skip the grease and extra calories from frying, while still delivering insane amounts of protein. If you want flavor, opt for a dry rub instead of a heavy sauce.
2. Bone-In Wings (10 Pieces, Plain or Dry Rub)
Calories: 550 kcal
Protein: 68g
Bone-in wings are a great high-protein choice if you go with dry rubs or keep them plain. Fried, yes—but without the sugar-heavy sauces, they’re still a solid option. The key here is avoiding sugary glazes like Hawaiian or BBQ.
3. Boneless Wings (10 Pieces, Plain or Dry Rub, No Ranch)
Calories: 480 kcal
Protein: 70g
Boneless wings have even more protein per calorie, but they’re also battered and fried, so portion control is key. Going sauce-free or sticking to dry rubs keeps them relatively macro-friendly. If you want a dip, mustard or a light vinaigrette is a better choice than ranch or bleu cheese.
4. Lemon Pepper Bone-In Wings (10 Pieces)
Calories: 590 kcal
Protein: 65g
Lemon Pepper is one of the best flavor options for keeping calories in check because it doesn’t have the sugar and fat of sticky sauces. You still get bold flavor, tons of protein, and crispy goodness without extra junk calories.
5. Plain Boneless Wings (6 Pieces, No Sauce, No Ranch)
Calories: 310 kcal
Protein: 52g
For a quick, high-protein meal, six boneless wings pack serious protein without blowing your calorie count. Again, skipping the sauce and creamy dips makes a big difference.
6. Garlic Parmesan Bone-In Wings (10 Pieces, No Extra Dipping Sauce)
Calories: 600 kcal
Protein: 64g
If you need a bit of indulgence, Garlic Parmesan wings deliver solid protein with just a bit more fat. They’re still better than sugar-heavy sauces, but watch portion sizes and avoid extra dipping sauces.
7. Cajun Bone-In Wings (10 Pieces)
Calories: 580 kcal
Protein: 66g
Cajun is another fantastic dry rub option that brings big flavor without excess calories. If you like spicy food, this is one of the best choices—and you don’t have to worry about hidden sugar.
8. Mild Boneless Wings (6 Pieces, No Ranch)
Calories: 340 kcal
Protein: 55g
Mild sauce keeps the calories lower than hotter, oil-based sauces, and skipping ranch saves hundreds of unnecessary calories. Still flavorful, still satisfying, but much leaner.
9. Atomic Bone-In Wings (10 Pieces, No Ranch)
Calories: 570 kcal
Protein: 67g
If you love extra spicy wings, Atomic is one of the best high-protein, low-calorie choices because it’s just heat and seasoning without sugar or fat-heavy ingredients.
10. Louisiana Rub Bone-In Wings (10 Pieces)
Calories: 590 kcal
Protein: 65g
Another solid dry rub choice that delivers serious protein without unnecessary calories. Pair it with veggie sticks instead of fries for a balanced meal.
How to Eat Smart at Wingstop
Wings don’t have to be a diet disaster. If you stick to grilled tenders, bone-in wings with dry rubs, and avoid sugar-heavy sauces and creamy dips, you can still enjoy all the flavor while keeping it high-protein and relatively clean.
Next time you hit Wingstop, go for lean proteins, keep the sauce light, and make sure your meal is helping—not hurting—your gains.
