With just 3 ingredients, this Low FODMAP Buffalo Sauce recipe is an easy way to add FODMAP-friendly flavor to chicken wraps, salads, and more!
Whether you're making buffalo wings, buffalo chicken wraps, or buffalo mayo for chicken tenders, this simple, Low FODMAP Buffalo Sauce is an easy way to add low FODMAP flavor without the typically added (high FODMAP) garlic powder.
Shopping list
To make this easy low FODMAP condiment, add these three ingredients to your shopping list:
- Butter - ¼ cup
- Tabasco® Original Red Sauce - 3 tablespoons
- Worcestershire sauce - 1 teaspoon
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Tabasco® Original Red Sauce has not been laboratory-tested for FODMAPs, however, it appears to be low in FODMAPs by ingredients. The ingredients are red chili peppers, vinegar, and salt. Double-check ingredients before purchasing because other hot sauces may contain high-FODMAP garlic or onion.
Worcestershire sauce has been laboratory-tested for FODMAPs by Monash University (the creators of the low FODMAP diet). Although typically made with higher FODMAP ingredients (like garlic or molasses), Worcestershire sauce is considered low FODMAP in servings of 2 tablespoons or 42 grams.
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Low FODMAP Buffalo Sauce
- Total Time: 5 minutes
- Yield: 6 1x
- Diet: Low Lactose
Description
With just three simple ingredients, this Low FODMAP Buffalo Sauce recipe is easy, easy, easy! A great way to add FODMAP-friendly flavor to salads, wraps, and more!
Ingredients
- ¼ cup butter (or ghee), melted
- 3 tablespoons Tabasco® Original Red Sauce
- 1 teaspoon Worcestershire sauce
Instructions
- Whisk together all ingredients until well combined
- Serve or place in an airtight container and store in the refrigerator for up to one week.
Notes
Separation: Sauce may separate after storage in the refrigerator. Allow the sauce to come to room temperature again before whisking to mix.
Worcestershire Sauce: Even though this food typically contains high FODMAP ingredients (like molasses or garlic powder), Worcestershire sauce has been tested and is considered low FODMAP by Monash University. A low FODMAP serving is 2 tablespoons or 42 grams.
- Prep Time: 5 minutes
- Category: Condiment
- Method: Stove-Top
- Cuisine: American
ANGELA BACHMANN says
I thought butter was not good on the fodmap diet. Am I wrong?
Em Schwartz, MS, RDN says
Hi Angela, Butter is low in FODMAPs. In general, it should be tolerated by most folks with IBS. However, higher fat foods, like butter, can sometimes be a non-FODMAP trigger for some with IBS. -Emily
Kelsey Reid says
I’ve made this 3 times. I’ve been craving buffalo sauce nonstop since starting the low fodmap diet so this was perfect for me. It didn’t seem to give me any GI trouble either. 🙂
Anna Ficht-Kowalczyk says
Not low FodMap. I tried it and was in GI pain for 2 days. Plus, I didn't use a lot of it. Garlic in it!
Em Schwartz, MS, RDN says
Hi Anna, I'm sorry you experienced symptoms. IBS is tricky because there are a lot of factors. Tolerance is also very individual. This recipe is designed in alignment with Monash University's low FODMAP data and is designed such that *most* people with IBS should be able to tolerate it. However, I recognize that everybody has unique tolerance levels and every recipe may not work for every person. To expand on your comment, Worcestershire sauce often *does* contain a small amount of garlic, however, Monash (the researchers behind FODMAPs) has tested it and deemed it be low FODMAP in servings up to 2 tablespoons per serving (at the time of this comment). There are different Tabasco products, however, the one I suggest using, does not have garlic listed as an ingredient. Friendly reminder to double-check labels before purchasing. With all that said, some people with IBS find they experience symptoms to food components that are not FODMAP-related but that are found in spicy foods (like Tabasco sauce) and higher-fat foods (like butter/ghee). If possible, I highly recommend finding a FODMAP-trained or GI dietitian to help navigate the low FODMAP diet and design a personalized IBS-friendly plan. -Emily
K says
It is low fodmap. Worchestershire sauce, according to Monash is low enough in garlic and molasses that you can have 2 Tbs and this recipe only calls of 1 tsp. Just because you reacted to something doesn't make it high fodmap. Clearly there is something else that is making you have a GI response to this.
Julia says
I didn’t think Worcestershire sauce was low fodmap? I’d love to make this for my husband but don’t want to make him sick.
Emily says
Hi Julia! Worcestershire sauce has been tested and is considered low FODMAP by Monash University in 2 Tablespoon (or 42 gram) servings. It should be "safe" for most individuals with IBS to include. 🙂