This recipe was originally posted March 31, 2017; Updated July 22, 2021.
What is Buffalo Sauce?
Buffalo sauce is a spice-forward savory sauce that gives foods an appealing flavor kick from the mix of pepper sauce, vinegar, and spices. There is definitely not any buffalo in this sauce, so you may be wondering how this popular sauce got its name. Like many famous recipes, the origins are a little fuzzy and several people lay claim to being the originator. Buffalo sauce seems to have first been served at a bar in Buffalo, New York sometime in the 1970s. The appealing taste helped make chicken wings a mainstay on menus ever since! Prior to the discovery that wings are delicious when doused in this peppery sauce, the wing part of a chicken had little use and was used mainly just to make chicken stock. We all have buffalo sauce to thank for that!
Is Buffalo Sauce Healthy?
Research has shown the capsaicin, the active ingredient in spicy peppers has health benefits. And especially so when capsaicin (a fat-soluble molecule) is paired with some fat, as it is in this Homemade Buffalo Sauce recipe. In one study, a link was found between frequent consumption of spicy foods and significantly increased life expectancy. Other research has uncovered a connection between regular intake of capsaicin and improved digestion, fewer headaches, lowered blood pressured, and boosted metabolism.
The Secret Ingredients in our Homemade Buffalo Sauce Recipe
We employ two secret ingredients to make the best-tasting homemade buffalo sauce that is also Whole30 compliant. The first is ghee, and the other is coconut aminos. Ghee: This clarified butter is made from cow’s milk and is traditionally used in Indian cooking. We love ghee for its rich, nutty flavor and high-smoke point, which makes it perfect for sautéing, searing, frying, and roasting. In the process of making ghee, the milk solids and impurities are removed, which makes it a Whole30 and Paleo-compliant ingredient. Learn more about the difference between ghee and butter in this post. Coconut Aminos: If you have yet to try coconut aminos as a substitute for soy sauce, we recommend that you do. It’s a staple in our kitchens and an ingredient we use often. Using coconut aminos in place of soy sauce, shoyu, or tamari is an easy way to reduce sodium. Plus it’s Whole30-friendly, flavorful (it doesn’t taste anything like coconut), and made from just two ingredients (coconut sap and sea salt). Two of our favorite brands are Coconut Secret and Thrive Market.
Ingredients to Make Homemade Buffalo Sauce
All you need is five ingredients (and an optional sixth) to make this easy homemade buffalo sauce.
Frank’s Red Hot Original Sauce: We swear by using Frank’s original sauce as the base for this recipe because it is made simply from dried cayenne red peppers, distilled vinegar, water, salt, and garlic powderGhee: This wonder ingredient is simply clarified butter, where all of the impurities and milk solids in butter have been strained out. Using ghee makes for a nice clear buffalo sauce that is cleaned up and less greasy. We like the Organic Valley Ghee, or you can check out our recipe for how to make homemade gheeCoconut Aminos: You can use low-sodium soy sauce, shoyu, or tamari; however, for gluten-free, sodium sensitivity, or Whole30, we do recommend using coconut aminos since it is lower in sodium and made from just two ingredientsApple Cider Vinegar: Or you can use distilled white vinegar or white wine vinegarGarlic Powder: This helps create that familiar garlic flavor undertone in buffalo sauceCayenne Pepper: This ingredient is optional, but if you want to get the spiciest kick in your buffalo sauce, be sure to include it
How to Make Whole30 Buffalo Sauce
This one-pan recipe for homemade buffalo sauce is as easy as heat and stir. To make it, simply add the ingredients to a saucepan over medium heat, then heat and whisk until the ingredients are combined. That’s it! What makes our buffalo sauce Whole30 friendly? Most buffalo sauce recipes call for Worcestershire sauce, which is a many-ingredient condiment that includes added sugar, salt, and often added soy sauce or gluten. Since sugar and gluten are no-no ingredients on Whole30, our cleaned-up buffalo sauce recipe is made without any Worcestershire sauce or any other sources of added sugar or salt. Also, many purchased buffalo sauces contain undesirable additives, such as gums, fillers, preservatives, and added sugars. If you are doing a Whole30, then you already know the importance of having a flavorful meal. This Homemade Buffalo Sauce recipe will ignite your excitement for all kinds of delicious dishes. Read on for the many Whole30-friendly ways we love to serve it.
Healthy Recipes with Buffalo Sauce
This easy Homemade Buffalo Sauce recipe makes a generous 1 cup of sauce. Give it a try in some of our most popular recipes, including:
Crispy Baked Buffalo WingsBuffalo Chicken Stuffed Spaghetti SquashHealthy Buffalo Chicken MeatballsCrockpot Buffalo Chicken Dip (Dairy Free)Buffalo Chicken Egg MuffinsCauliflower Buffalo BitesCreamy Buffalo Chicken CasseroleSlow Cooker Buffalo Chicken
Delicious Ways to Enjoy Homemade Whole30 Buffalo Sauce
In addition to using our easy Whole30 Homemade Buffalo Sauce in recipes like those shown above, we also love to enjoy this pungent, spice-forward sauce over
roasted vegetables and sautéed greensgrilled meats and shredded chickenscrambled eggs and egg saladbaked sweet potatoes and oven friesstirred into our Ranch Dressing for an awesome dairy-free dip
How to Store Homemade Buffalo Sauce
After you’ve melted and whisked together the ingredients, remove the saucepan from the heat and transfer the buffalo sauce to a glass storage container (we like these 0.25 liter Weck jars). Cover and store in the refrigerator for up to 2 weeks. If you’d like to make a lot of buffalo sauce, you can easily double or triple the recipe. Buffalo sauce can be frozen in a freezer-safe bag for up to 6 months.
Pin It Now, Make It Later!
**A note on coconut aminos: If you have yet to try coconut aminos as a substitute for soy sauce, we recommend that you do. It’s a staple in our kitchens and an ingredient we use often. Using coconut aminos in place of soy sauce, shoyu, or tamari is an easy way to reduce sodium, plus it’s Whole30-friendly, flavorful (it doesn’t taste anything like coconut) and made from just two ingredients (coconut sap and sea salt). Two of our favorite brands are Coconut Secret and Thrive Market. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!
