Dietitians Share the Healthiest Chain-Restaurant Chicken Wings

Whether it’s game day or your go-to Friday night order, chicken wings are a comfort food classic. But if you’re trying to eat healthier, you might wonder whether they can still fit into your routine. Good news: Wings can absolutely be a part of a balanced eating pattern. 

We asked registered dietitians to weigh in on the healthiest chain-restaurant chicken wings and share a few small tweaks to make your meal more nutritious. Their top choice? Buffalo Wild Wings’ Traditional Naked Wings, a protein-packed option that skips the breading and heavy sauces. 

Here’s why these wings might just become your new favorite order.

Why Buffalo Wild Wings’ Traditional Naked Wings Are a Top Pick

Here’s the nutrition information for Buffalo Wild Wings’ Traditional Naked Wings Nutrition (6 traditional wings, plain):

• Calories: 430
• Total Fat: 24 g
• Saturated Fat: 8 g
• Protein: 53 g
• Carbohydrates: 0 g
• Sugar: 0 g
• Cholesterol: 215 mg
• Sodium: 160 mg

They’re Lower in Calories and Fat

Hailey Gorski, RDN, recommends these wings because they skip the breading and deep-frying, which helps to cut down on the excess fat and calories compared to breaded versions. Skipping the breading also means fewer refined carbohydrates, making them a smarter choice for those watching their blood sugar or overall calorie intake.

They Have No Added Sugar

Since these wings are served without sauce, Buffalo Wild Wings’ naked wings help you avoid overdoing it on hidden sugars and keep the focus on satiating protein. If you prefer a sauce on the side, go for options like their classic mild, medium or hot sauces as well as their signature wild, spicy garlic and hot BBQ flavors, which tend to be lower in sugar and calories.

They’re High in Protein

If you’re looking for a wing order that delivers big on protein without going overboard on calories, fat or sugar, Buffalo Wild Wings’ Traditional Naked Wings are a solid choice. With an impressive 53 grams of protein per six wings, they can help support muscle maintenance and can help you fuller for longer. 

“Chicken wings are a complete protein source, meaning they provide all the essential amino acids your body needs. Protein has been shown to promote satiety and help preserve lean muscle mass,” adds Gorski.

They’re Customizable

These classic bone-in wings come plain—no breading, added sugars and sauces—so you have full control over what goes on them. “Order plain wings and sauce on the side so you’re in charge of how much you use—or even better, ask for dry rubs instead of sauce, like salt & vinegar, lemon pepper or Buffalo,” says Dawn Jackson Blatner, RDN. 

This way, you can still enjoy different flavors while keeping added sugar and sodium in check.

Strategies to Order the Healthiest Chicken Wings

Next time you’re out for wings, try these dietitian-approved tips to make your order a little healthier without sacrificing flavor or satisfaction:

• Go Bone-In. Blatner and Gorski both agree that seeing the bones on your plate helps you visually track portions. You can even ask a friend to help you stay mindful—set a number you plan to stick to before you start eating and check in with each other as you go.
• Choose Grilled or Baked When Available. Many chain restaurants offer non-fried cooking methods you can request. You can also ask if they have naked chicken tenders, which Gorski notes are higher in protein and lower in fat and sodium compared to sauced wings.
• Control the Sauce. Some sauces can add up to 200 extra calories per six-wing serving. Ask for sauce on the side so you can control how much you use.
• Ask for Dry Rubs. Dry rubs are an easy way to cut back on calories without compromising flavor. Dry seasonings like lemon pepper, Buffalo or chipotle BBQ offer bold flavor for a mere 5 calories per six wings. In comparison, their lemon pepper sauce has 250 calories.
• Eat Your Veggies. You know that side of carrots and celery that come with your wings? Eat them! Adding veggies to your plate helps balance out the meal and adds some extra fiber and crunch.

Our Expert Take

Just because you’re trying to eat better doesn’t mean you have to give up your favorites—including chicken wings. For a healthier choice, try Buffalo Wild Wings’ Traditional Naked Wings, which come without any added sauces or breading to keep you in full control. Wherever you order your wings, balance your meal by choosing naked wings, pairing them with fiber-rich sides like veggies and keeping sauces on the side—or choosing a dry rub. With a few smart ordering strategies, you can still enjoy your favorite wings for any big night.