For those on the keto diet, finding the right condiments and sauces to flavor your food while staying low-carb can be a challenge. But if you’re a fan of buffalo wings, you’re in luck. Buffalo sauce is a perfect way to add a spicy, tangy kick without kicking you out of ketosis.
The classic combination of hot sauce and butter that makes buffalo sauce so craveable fits right into a keto eating plan. With the right homemade recipe or careful label reading, you can enjoy buffalo flavor on everything from chicken wings to salads and more.
Just be wary of store-bought sauces, as some add unnecessary sugars that can quickly raise the carb count. Stick to simple recipes with keto-approved ingredients like hot sauce, butter or ghee, garlic, and
The versatility of buffalo sauce makes it easy to work into your keto menu. So go ahead and give your foods a spicy upgrade. Buffalo sauce lets you infuse flavor while maintaining ketosis. A keto diet doesn’t mean sacrificing excitement for your tastebuds!
Buffalo Sauce Ingredients Are Mostly Keto-Approved
Classic buffalo sauce contains just a few simple ingredients:
- Hot sauce
- Butter
- Vinegar
- Garlic
- Onion
- Spices
The main components of hot sauce, butter, vinegar, and spices are keto-friendly. They add plenty of flavor without significant carbs.
Some store-bought sauces also include higher-carb ingredients like sugar, MSG, preservatives, and inflammatory oils. Check the nutrition label and ingredients list carefully when buying pre-made.
But when made at home, you can control the exact low-carb ingredients. Let’s look closer at how to keep buffalo sauce keto:
Choose Keto-Friendly Hot Sauce
The hot sauce you choose makes a big difference. Many common hot sauces like Tabasco, Cholula, and Frank’s RedHot are carb-free and keto-approved.
Avoid sweet chili sauces or ones with added sugars. Read labels to verify 0g net carbs.
Making your own hot sauce is an option too. Use peppers like jalapeño or habanero blended with vinegar and seasonings. This lets you customize the heat and flavors.
Opt for Butter or Ghee
Butter and ghee are healthy keto fats. Stick to unsalted butter to avoid added carbs from dextrose or sugar. Clarified ghee works well too.
Stay away from vegetable or canola oils, which are highly processed and inflammatory.
Add Low-Carb Flavor Boosts
In addition to hot sauce and butter, include keto-friendly flavor additions:
- Vinegar like apple cider or white
- Minced garlic
- Onion powder
- Salt and pepper
- Cayenne or paprika
Vinegar adds tanginess without carbs. Spices like garlic, onion, and cayenne provide a flavor punch.
Steer Clear of Pre-Made with Added Sugars
The main reason store-bought buffalo sauce may not be keto-friendly is added sugars. Labels like “honey” or “teriyaki” often signal extra carbs.
Avoid pre-made buffalo sauce with these ingredients:
- Brown sugar
- Honey
- High fructose corn syrup
- Maple syrup
Stick to simple hot sauce-based brands or make your own to control what’s added.
Keto Buffalo Sauce Recipes
Making buffalo sauce at home takes just minutes. Here are some keto-friendly recipes to try:
Basic Buffalo Sauce
Combine 1/2 cup hot sauce, 1/4 cup unsalted butter, 1 tsp garlic powder, 1/4 tsp onion powder, and a pinch of salt. Melt over low heat until smooth.
Spicy Buffalo Sauce
Melt 4 tbsp butter with 2 tbsp distilled white vinegar, 1 tbsp cayenne pepper, 1 tsp paprika, and 1/2 tsp sea salt. Remove from heat and stir in 1/4 cup hot sauce.
Ranch Buffalo Sauce
Whisk together 1/3 cup hot sauce, 2 tbsp ranch dressing, 1 tbsp unsalted butter, 1 tsp onion powder, 1 garlic clove minced, and a pinch of pepper.
Tips for Storing Buffalo Sauce
Made extra buffalo sauce? Here are some storage tips:
- Refrigerate for up to 1 month.
- Freeze for up to 3 months.
- Store in airtight containers to prevent drying out.
- Reheat gently before serving.
Properly stored buffalo sauce maintains its flavor and freshness longer while avoiding waste.
Keto-Friendly Ways to Use Buffalo Sauce
Buffalo sauce isn’t just for dunking wings! Get creative with these low-carb recipe ideas:
- Buffalo chicken salad
- Buffalo cauliflower bites
- Buffalo chicken dip
- Buffalo chicken pizza with fathead dough
- Buffalo chicken meatballs
- Buffalo chicken stuffed avocados
- Buffalo chicken burgers
- Zucchini fries with buffalo sauce
Add buffalo flavor to everything from appetizers to entrees. Buffalo sauce livens up veggies, salad, eggs, or cauliflower rice too.
Shop Smart and Make Your Own
When shopping, examine nutrition labels to watch added sugars that sabotage ketosis. Stick to trusted hot sauce brands or make your own.
Choose unsalted butter, apple cider vinegar, garlic, and zero-carb spices to craft flavorful keto-approved buffalo sauce.
With the right ingredients, buffalo sauce can absolutely be included in a low-carb keto eating plan. This versatile condiment infuses a tangy kick of flavor into any dish while keeping carbs low.
FAQs About Buffalo Sauce on a Keto Diet
1. Does buffalo sauce affect ketosis?
As long as you choose a keto-friendly recipe or brand without added sugars, buffalo sauce will not knock you out of ketosis. The classic ingredients like hot sauce, butter, and vinegar are low-carb.
2. Is Frank’s RedHot buffalo sauce keto approved?
Yes, Frank’s RedHot original cayenne pepper sauce has 0g net carbs, making it a good keto-friendly choice. But check labels, as some Frank’s flavored sauces may contain sugars.
3. What’s the best oil to use instead of butter in buffalo sauce?
For a dairy-free option, avocado oil and refined coconut oil work well in place of butter. Avoid inflammatory vegetable and seed oils like canola, soybean, and cottonseed.
4. How can I make buffalo sauce thicker for dipping?
To thicken buffalo sauce, try mixing in a spoonful of xanthan gum or guar gum. You can also simmer it for 10-15 minutes until reduced. Adding a bit of cream cheese helps too.
5. Is buffalo sauce AIP compliant?
The autoimmune protocol (AIP) restricts nightshades and dairy, so classic buffalo sauce with hot peppers and butter is not AIP compliant. However, ghee and coconut aminos can be subbed in an AIP-modified recipe.
With some adjustments, buffalo sauce can be enjoyed on a ketogenic diet as well as modified for autoimmune protocols. Be sure to check labels and ingredients.
