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Home » Dressings and Sauces

Low FODMAP Homemade Buffalo Sauce

Modified: Apr 3, 2025 · Published: Nov 17, 2023 · by Venessa Mandelkow · This post may contain affiliate links · 1 Comment

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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.

mason jar of buffalo sauce alongside hot sauce.

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.

Jump to:
  • Featured Ingredients
  • Step-By-Step Instructions
  • Tips
  • Ingredient Swaps
  • Heat Flavor Profiles
  • How To Use Buffalo Sauce
  • FAQs
  • More Low FODMAP Sauce Recipes
  • Love This Recipe?
  • Recipe

Featured Ingredients

three bottles and a stick of butter.
  • 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

a stick of butter melting on a stovetop in a saucepan.

Step 1: Using a small saucepan over low heat, gently melt the butter.

buffalo sauce with a whisk on a saucepan.

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:

  • Buffalo Chex Mix
  • Instant Pot Shredded Buffalo Chicken
  • Buffalo Chicken Rice Bowls with Cilantro Lime Rice
  • Baked Buffalo Chicken Bites
  • Buffalo Chicken Casserole With Tater Tots
plate of buffalo chicken casserole drizzled with ranch dressing and buffalo sauce.

FAQs

Is Frank’s Buffalo Sauce Low FODMAP?

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.

Can I freeze homemade buffalo sauce?

Yes! Use a freezer-friendly container and freeze for up to four months. Defrost it and stir it well before using it.

Best ways to use up leftover buffalo sauce?

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

  • Enchilada Sauce
  • BBQ Sauce
  • Pizza Sauce

Love This Recipe?

Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa

Recipe

mason jar full of buffalo sauce with two bottles of hot sauce.

Low FODMAP Buffalo Sauce

5 from 4 votes
It is a velvety sauce with minimal prep time, with a bit of spice or a lot if you prefer.
Prep Time: 5 minutes minutes
Total Time: 5 minutes minutes
Servings: 8 Servings
Author: Venessa Mandelkow
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Equipment

  • Saucepan

Ingredients

  • ½ cup butter, salted 1 stick
  • 1 cup Louisiana Hot Sauce (Note 1)
  • ⅛ teaspoon Tabasco sauce
  • ⅛ teaspoon Worcestershire sauce
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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.

Notes

Note 1: Use a low FODMAP hot sauce. 
Low FODMAP Notes: 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.

Nutrition Information

Serving: 1 ServingCalories: 102kcalCarbohydrates: 0gProtein: 0gFat: 12gSugar: 0g
Love this recipe?Tag Us @Loveable_Lemons or #loveablelemons

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Comments

    5 from 4 votes (3 ratings without comment)

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    Recipe Rating




  1. Venessa Mandelkow says

    April 05, 2025 at 4:37 pm

    5 stars
    Love using this low FODMAP version of buffalo sauce in recipes.

    Reply
Writer sitting on rocks

Hello, I'm Venessa! After a diagnosis that would change how I cook and eat meals, I had to adapt my favorite recipes to be low FODMAP—turning what was once a sour lemon into something loveable. So join me on a delicious journey to falling in love with food again.

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homemade buffalo sauce in a saucepan.

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