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 to to bring buffalo flavor back into my diet.
Making homemade low FODMAP sauce recipes from scratch is a great way to enjoy your favorite sauces again. You are in control of the ingredients and can build it just the way you like it!
This is exactly why buffalo sauce can be customized. 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.
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Featured 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.
Step-By-Step Instructions
Step 1: Using a small saucepan over low heat, gently melt the butter.
Step 2: Once the butter is melted, remove it from heat. Whisk in the hot sauce, Tabasco sauce, and Worcestershire sauce.
It is ready to use immediately or store in an airtight container in your refrigerator for up to four days.
Tips
Double the recipe and freeze it! Buffalo sauce will keep in the freezer for up to four months.
Ingredient Swaps
- Franks Hot Sauce - If you want a more authentic taste, feel free to use Franks Hot Sauce. It is worth noting that garlic powder is listed in the ingredients. 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 worcestershire sauce, swap it out and use a gluten-free soy sauce instead. The La Choy brand is one of my favorites.
Heat Flavor Profiles
If your taste buds love spice but your gut does not, customizing the heat level is a great way to enjoy buffalo sauce. On the flip side, if you can tolerate spice and want to make it hot and spicy, you can do that too!
The key to this customization is to decrease the amount of butter or avocado oil 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.
How To Use Buffalo Sauce
This homemade low FODMAP buffalo sauce will work in any recipe calling for buffalo sauce. A few of our favorite low FODMAP recipes that use buffalo sauce:
FAQs
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.
Yes! Use a freezer-friendly container and freeze for up to four months. Defrost it and stir it well before using it.
Use it as a dip for chicken nuggets, as a salad dressing mixed with ranch dressing, or add it to taco meat for a different flavor profile.
More Low FODMAP Sauce Recipes
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Buffalo Sauce
Equipment
Ingredients
- ½ cup butter, salted 1 stick
- 1 cup Louisiana Hot Sauce (Note 1)
- ⅛ teaspoon Tabasco sauce
- ⅛ teaspoon Worcestershire sauce
Instructions
- Melt butter in a medium saucepan over medium-low heat until melted. Remove the pan from the heat to prevent the sauce from breaking.
- Add the hot sauces, and worcestershire sauce to the saucepan until smooth and well combined.
- Use immediately or store in an airtight container and keep in the refrigerator.
Venessa Mandelkow says
Love using this low FODMAP version of buffalo sauce in recipes.