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.
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 certain ingredients that are either frequently asked about or that 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.
Low FODMAP Buffalo Sauce
- Total Time: 5 minutes
- Yield: 4 1x
- Diet: Low Lactose
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!
- ¼ cup butter (or ghee), melted
- 3 tablespoons Tabasco® Original Red Sauce
- 1 teaspoon Worcestershire sauce
- Whisk together all ingredients until well combined
- Serve or place in an airtight container and store in the refrigerator for up to one week.
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
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.
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. 🙂