Low sodium spicy buffalo sauce recipe
If you love buffalo wings but need to keep your sodium intake in check, you know how challenging it can be to find a suitable sauce. Traditional buffalo sauce recipes often rely on Frank’s RedHot, a popular but high-sodium hot sauce. For those following a low-sodium diet, this can pose a significant problem.
This recipe aims to provide a low-sodium alternative that doesn’t sacrifice flavor. Below, you’ll find the steps to create a tasty and healthier buffalo sauce. You can also learn how to adapt this recipe so it’s dairy-free and vegan for your game-day spicy cauliflower bites.
Low-sodium spicy buffalo wing sauce
Ingredients
- 1 cup adapted homemade cayenne hot sauce OR any low-sodium hot sauce you like
- ½ cup butter unsalted or a low-sodium variety
- 2 tbsp lemon juice
- 1 tsp cayenne powder
- 1 tsp garlic powder
- ½ tsp butter extract optional
Instructions
- Place all ingredients into a saucepan and warm over medium heat, consistently stirring with a whisk.
- Remove the saucepan from the heat immediately when you notice simmering around the edges.
How much sodium does buffalo sauce have?
The sodium content in buffalo sauce can vary widely depending on the recipe and ingredients used. A typical buffalo sauce made with Frank’s RedHot contains about 500 mg of sodium per serving, just from the hot sauce alone. Some recipes add even more salt on top of that. For context, this amount of sodium is approximately 22% of the recommended daily intake for an average adult. Eating just a few wings with traditional buffalo sauce can quickly use up a large portion of your daily sodium allowance.
How is buffalo sauce made?
Buffalo sauce is traditionally made from a few key ingredients: cayenne hot sauce, vinegar, and butter. Some recipes also include additional seasonings like garlic, Worcestershire sauce, paprika, and extra salt. These ingredients combine to create the spicy, tangy, and rich flavor that buffalo sauce is known for. However, the high sodium content of these ingredients, particularly the hot sauce, can be a concern for those on a low-sodium diet.
Is there a low-sodium version of Frank’s RedHot?
Frank’s RedHot comes in several varieties, including Xtra Hot, RedHot Dill Pickle Sauce, and RedHot Teriyaki Wing Sauce, but none of them are low in sodium. Each variety contains at least 100 mg of sodium per serving, which is higher than what is considered low-sodium. Unfortunately, this means that those looking to reduce their sodium intake will need to seek alternatives or modify recipes to lower the sodium content.
Buffalo sauce vs. hot sauce
Frank’s RedHot has a distinctive flavor profile that many associate with authentic buffalo wing sauce. Its blend of distilled vinegar, aged cayenne pepper, and added flavors like butter and garlic powder gives it a unique taste. While you can use other hot sauces as a base, the result may not have the same familiar buffalo flavor. This recipe aims to replicate the classic buffalo sauce taste with significantly less sodium by using a low-sodium cayenne hot sauce and adding butter extract.
How to make low-sodium homemade hot sauce
Creating a low-sodium version of homemade cayenne hot sauce is relatively straightforward. One option is to omit the salt entirely, so the only sodium in the sauce comes from natural sources like peppers, garlic, and vinegar. Another approach is to use a low- or no-sodium salt substitute to maintain the traditional taste. The total sodium content will vary depending on the substitute used. You can also follow your usual hot sauce recipe but reduce the amount of salt to find the right balance between flavor and sodium content.
Other low and no-sodium hot sauces
Feel free to substitute the homemade hot sauce in this recipe with a low- or no-sodium hot sauce of your choice. If you’re in search of recommendations, there are excellent low-sodium hot sauces available. However, it’s important to note that traditional buffalo sauce is characterized by its unique blend of aged cayenne peppers, garlic, and butter flavor. Opting for a different hot sauce may alter the classic buffalo sauce taste.
More tips for low-sodium buffalo wings
With your low-sodium buffalo sauce ready, the next step is the wings. Your best bet for controlling sodium is to make the wings from scratch. Avoid using store-bought, frozen, pre-made wings, as they often contain added sodium.
Traditional buffalo wings are generally not breaded, just fried. This makes it simpler to keep the sodium content low. However, be vigilant when purchasing chicken wings; many frozen options include broth and salt, even if they look unflavored.
If you prefer breaded boneless buffalo wings, consider making them at home. Store-bought frozen strips are typically high in sodium, making homemade the safer choice.
This low-sodium buffalo sauce recipe provides a way to enjoy the classic flavor of buffalo wings without the high sodium content. By making a few simple adjustments, you can enjoy a healthier version of this popular dish that fits within your dietary needs. Whether you’re watching your sodium intake for health reasons or just looking for a lighter option, this recipe allows you to indulge in your favorite spicy treat without the guilt.
