Buffalo Sauce is so easy to make, and it makes everything taste so much better. That’s why we love it. So, when changing diet and shifting to a healthier, low-carb path, it’s natural to wonder if there is such a thing as keto buffalo sauce.
And although many food manufacturers just love to add sugar and artificial sweeteners in any product they make, you can always tweak the recipe and make the buffalo sauce yourself. Or just be aware of what you should look for when shopping for your local grocery store’s condiment section.
Do you have a particular question about keto and buffalo sauce? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page.
Here's what we'll cover:
What is buffalo sauce made of?
The buffalo sauce base includes butter, vinegar, hot and Worcestershire sauces, and various spices, depending on the recipe and the brand. So overall, those ingredients don’t seem very dangerous if you are following the ketogenic diet. Although, in my case, since I am more into a cleaner, plant-based version of keto, the basic recipe won’t be good enough.
Which buffalo sauce is keto-friendly?
There are many keto buffalo sauce brands. And sometimes, it can be challenging to distinguish how different they are from each other, not talking about choosing one to eat.
However these store-bought keto sauces are super safe even for the most strict version of the ketogenic diet so you can stick with one of the brands below:
This option by New Primal is made of water, distilled vinegar, cayenne pepper, salt, extra virgin olive oil, habanero pepper, tapioca starch, and xanthan gum.
One serving of the sauce (1 tablespoon) contains 15 calories, 1g of fat, 1g of carbs (zero sugars and fiber), and 350mg of sodium.
It’s quite nice since it’s not just HOT but also adds some flavors to your favorite dishes. And the formula is quite good. No trans fats, artificial fillers, preservatives, etc.
For those who like it hot, this Tabasco buffalo style hot sauce might be the option.
The serving size is smaller since it’s way hotter. And the ingredients list is shorter. Just red cayenne pepper, distilled vinegar, water, salt, and garlic.
1 teaspoon (that’s the serving size in this case) contains 0 calories, 0g of fat, 0g of carbs, and 190mg of sodium. You can eat it as it is – it’s great with wings (cauliflower or chicken), or you can mix it with olive oil and some spices and use it as a marinade. Very simple and perfectly clean vegan keto-friendly.
Next on the list is Frank’s RedHot Original Buffalo Wings Sauce.
This product is CLASSIC. And although based on this buffalo sauce’s nutritional value, it’s perfectly keto-friendly (1 tablespoon contains 0 calories, 0g of fat, 0g of carbs (zero sugars and fiber), and 460mg of sodium) I always have some doubts about the ingredient list.
Distilled vinegar, aged cayenne red peppers, salt, water, canola oil, paprika, xanthan gum, natural butter type flavor and garlic powder.
Canola oil and GMO debates aside, “natural butter type flavor” also didn’t sound too vegan or healthy to me.
However, rumor has it that this product is 100% plant-based. And that “natural butter type flavor is made with natural ingredients derived from sources other than milk and butter.” Thank you, Reddit. Still, it’s one of America’s favorites. And I am happy to conclude that it’s clean keto safe.
The last store-bought keto-friendly buffalo sauce option is my personal favorite.
This option with avocado oil by Primal Kitchen has an AMAZING recipe.
It’s made with cayenne pepper sauce (aged red cayenne peppers, distilled vinegar, salt, garlic), cashew butter, avocado oil, organic garlic powder, organic paprika. So there are zero questionable ingredients in the list, which is fantastic.
It’s a bit higher in calories. 1 tablespoon contains 35 calories, 3.5g of fat, 1g of carbs (zero sugars and fiber), and 370mg of sodium. But it’s also more flavorful. It’s just the right amount of everything. Just healthier.
How to make keto buffalo sauce?
If you are determined to make a keto-friendly version of buffalo sauce at home – say no more.
I actually prefer cooking things from scratch rather than purchasing something at the supermarket. At least I know what exactly went to my sauce and when exactly it was made.
So here’s a quick recipe you might want to try if you are anything like me.
Thanks for the graphics: Canva.com
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