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Home » All posts » Condiments

Low Sodium Buffalo Sauce

Published: Apr 19, 2023 by Laura Yautz · This post may contain affiliate links · 2 Comments

Jump to Recipe Print Recipe

Buffalo sauce is delicious and iconic, and usually is very high sodium, and sometimes high fat. A tablespoon of one popular brand has almost 500mg sodium! My Low Sodium Buffalo Sauce, though, boasts just 67mg sodium per tablespoon, and a secret ingredient makes it creamy and tangy without all the butter!

Buffalo sauce in a small jar, with celery sticks in the background.

This low sodium Buffalo sauce is great for making your next Buffalo chicken dip just a little healthier, or as a low sodium wing sauce for your next football party, or for slathering on whatever you like it on!

It drives me a little nuts when I'm wanting to make a healthier recipe, and all the ingredients have great substitutes, but the sauce is basically a salt lick! That's why I love making a variety of low sodium condiments, like this low sodium Buffalo sauce, to keep around for such occasions!

You might also be interested in how to cook with less salt.

Because of the healthy ingredients we're using, our sauce turns out to be not only low sodium, but also fat free, sugar free, and very low calorie.

Jump to:
  • Ingredients
  • Instructions
  • Variations
  • Storage
  • Top tip
  • FAQ
  • Related
  • 📖 Recipe
  • Food safety

Ingredients

We're using a handful of basic ingredients for our healthy Buffalo sauce.

Ingredients for making low sodium buffalo sauce.
  • Low sodium hot pepper sauce
  • Nonfat Plain Greek Yogurt (or a plant-based alternative)
  • Apple cider vinegar
  • Garlic powder
  • (optionally) Chipotle chile powder or cayenne pepper

See recipe card for quantities.

Instructions

Our sauce comes together lickety split in a few short steps.

All ingredients for buffalo sauce in a sauce pan.

Combine all the ingredients into a small saucepan.

Sauce ingredients whisked together.

Whisk to combine all the ingredients.

Sauce ingredients simmering in a sauce pan.

Bring to a simmer, and allow to reduce about 5-10 minutes.

Finished sauce in a pan.

Remove from heat and refrigerate until ready to use.

Hint: be sure to whisk frequently when your sauce is simmering to avoid it burning on the bottom.

Variations

In the mood for something different? Try one of these options.

  • Sweet - add a tablespoon or two of honey or 100% pure maple syrup
  • Smokey - add a couple drops of liquid smoke
  • Less spicy - don't use either the cayenne or chipotle powders, and use a little less hot sauce

You can also add a little to this Low Sodium BBQ Sauce for a delicious Buffalo BBQ Sauce!

Storage

Cool your healthy Buffalo sauce completely, and store it in an airtight container in the refrigerator for up to a week. This version is a little more perishable because of the yogurt.

This sauce can be frozen for up to 6 months. It may seem more watery when thawed. If this happens, put it back in a saucepan and simmer gently until the consistency seems right.

Top tip

Heat the sauce gently to a simmer, and no more. If you bring the sauce to a full boil, the yogurt may begin to separate and appear grainy.

FAQ

What are low sodium hot sauce brands?

I use Tabasco brand because it's easy to find, and relatively low sodium. However, there are some brands that are even lower sodium. A few of those are: Doc's Salt Free Hot Sauce, Mr. Spice Salt Free Hot Sauce, and Jersey Girl Sizzlin' Salt Free Hot Sauce. All are available on Amazon.

Related

Looking for other low sodium sauces? Try these:

  • Small jar of green sauce, with ingredients around it.
    Cilantro Lime Sauce (dairy free)
  • Close up of a jar of BBQ sauce.
    Low Sodium BBQ Sauce
  • Close up of small glass bowl of ketchup.
    Low Sodium Ketchup (sugar free too!)
  • Red sauce in a jar, with enchiladas being made in the background.
    Low Sodium Enchilada Sauce

📖 Recipe

Buffalo sauce in a small jar, with celery sticks in the background.

Low Sodium Buffalo Sauce

Laura Yautz
Everything you want in a Buffalo sauce without all the butter and sodium!
5 from 1 vote
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Prep Time 2 minutes mins
Cook Time 10 minutes mins
Total Time 12 minutes mins
Course Condiment
Cuisine American
Servings 22
Calories 5 kcal

Ingredients
  

  • 1 cup Low Sodium Hot Pepper Sauce
  • ½ cup Nonfat Plain Greek Yogurt
  • 2 teaspoon Apple Cider Vinegar
  • 1 teaspoon Garlic Powder
  • optional ¼-1/2 teaspoon Cayenne or Chipotle Chile Powder

Instructions
 

  • Add all the ingredients to a small sauceplan.
  • Whisk well.
  • Bring to a simmer over medium heat.
  • Reduce heat to low, and continue to simmer, whisking frequently to avoid burning, for 5-10 minutes.
  • Remove from heat, and refrigerate in an airtight container until ready to use.

Nutrition

Serving: 1TablespoonCalories: 5kcalProtein: 1g (2%)Sodium: 67mg (3%)Potassium: 77mg (2%)Vitamin A: 8.5IUVitamin C: 0.5mg (1%)Calcium: 7.5mg (1%)Iron: 0.13mg (1%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy buffalo sauce
Tried this recipe?Let us know how it was!

Food safety

Always remember to keep your food safe for consumption, no matter what it is!

  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Sauce that meat has been marinated in should be discarded, and never reused
  • Wash hands after touching raw meat
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended

See more guidelines at USDA.gov.

Buffalo sauce in a small jar, with celery sticks in the background. Text overlay: Low Sodium Buffalo Sauce.

More Condiments

  • Strawberry sauce in a small glass creamer, with fresh strawberries scattered around.
    Healthy Strawberry Sauce {no added sugar}
  • Jar of avocado salad dressing, with avocado, limes, and parsley in the background.
    Avocado Lime Ranch Dressing
  • Small jar of pumpkin spice syrup.
    Healthy Pumpkin Spice Syrup
  • Glass bottle of salad dressing
    Low Sodium Italian Dressing & Marinade

Comments

    5 from 1 vote (1 rating without comment)

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    Recipe Rating




  1. Amber says

    December 26, 2023 at 4:21 pm

    I love buffalo sauce, but now have to watch my salt intake. I came across this recipe and was a little skeptical about the yogurt. But I gave it a try and it seriously tastes just like my favorite brand of buffalo sauce! Thanks so much for the recipe.

    Reply
    • Laura Yautz says

      January 01, 2024 at 7:26 pm

      Thanks for the awesome review, Amber! I'm so glad you love the Buffalo sauce, and found something better for your heart, too!

      Reply
Laura Yautz in her kitchen

Hi, I'm Laura!

I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

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