The sauce with an odd name that really has nothing to do with an actual buffalo is also utterly delicious. It is a velvety sauce with a bit of spice and is FODMAP friendly. Creating a Low FODMAP Buffalo Sauce without garlic was exactly what I needed—bringing buffalo flavor back into my world.
Buffalo sauce can be found as a menu item in chicken sandwiches, as a buffalo chicken dip at game night, on buffalo wings on the big game day, and even on a salad with buffalo chicken bites, blue cheese, and low FODMAP ranch dressing. Whichever way you enjoy your buffalo sauce, use this homemade recipe to keep it Low FODMAP. Spicy foods can be a trigger for people with irritable bowel syndrome, even if there are no FODMAPs. It is important to make the best choices for your digestive issues and work with a registered dietitian.
Homemade Buffalo Sauce Ingredients
Hot Sauce - I’ll admit this ingredient can be tricky to find without garlic or onion listed in the ingredients. I found a brand from Amazon called Louisana Hot Sauce. The best part is that there is no garlic listed in the ingredients.
Butter - Butter is the classic ingredient, but if you need a dairy free option, avocado oil will work.
Worcestsherie Sauce - Just a bit to keep it low FODMAP and add some flavor. It does contain trigger ingredients for some. However, Monash University has tested it safe at two tablespoons per meal.
Tabasco Sauce - Adds heat, just a bit.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash University FODMAP App at the time of publishing. As always, follow your gut and modify as needed.
How To Make Homemade Buffalo Sauce
Using a small saucepan over low heat, gently melt the butter.
Once the butter is melted, remove it from heat. Whisk in the hot sauce, Tabasco sauce, and Worcestershire sauce. Use immediately and store in an airtight container in your refrigerator for up to four days.
Franks Hot Sauce - If you want a more authentic taste, feel free to use Franks Hot Sauce. It is worth noting that listed in the ingredients is garlic powder. If you can tolerate small amounts of garlic powder and are not in the elimination phase of the low FODMAP diet, try it out!
Soy Sauce - If you cannot tolerate Worcestsherie sauce, swap it out and use a gluten free soy sauce instead.
Buffalo Sauce Heat Flavor Profiles
If your taste buds love spice but your gut does not, customizing the heat level of buffalo sauce is a great way to enjoy buffalo sauce. On the flip side, if you can tolerate spice and want to make your own low FODMAP buffalo sauce hot and spicy, you can do that too!
The key to this customization is to decrease the amount of butter or avocado oil if you need a dairy free option and increase the hot sauce.
Medium Spice Buffalo Sauce: Use 6 Tablespoons of Butter, 1 ½ cups of Hot Sauce, and a dash of Worcestshire's Sauce and Tabasco sauce.
Hot Spice Buffalo Sauce: Use 4 Tablespoons of Butter, 1 ¾ cups of Hot Sauce, and a dash of Worcestshire's Sauce and Tabasco sauce.
Unfortunately, at this time, Frank’s Buffalo Sauce has not been tested by Monash University, so we do not have a certified amount. However, since garlic powder is listed as the last ingredient, it may be worth testing to know your tolerance.
Low FODMAP Recipes Using Buffalo Sauce
Low FODMAP Buffalo Sauce
- 1 cup Louisiana Hot Sauce Any Low FODMAP Hot Sauce
- ½ cup 1 Stick Butter
- ⅛ teaspoon Worcestershire Sauce
- ⅛ teaspoon Tabasco Sauce
- Melt butter in a medium pan over medium-low heat until melted. Remove the pan from the heat to prevent the sauce from breaking.
- Whisk in Frank’s, Worcestershire, and Tabasco until smooth and well combined.
- Use immediately or store in an airtight container and keep in the refrigerator.