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!
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.
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Ingredients
We're using a handful of basic ingredients for our healthy 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.
Combine all the ingredients into a small saucepan.
Whisk to combine all the ingredients.
Bring to a simmer, and allow to reduce about 5-10 minutes.
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
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:
Pairing
These are my favorite dishes to use this Buffalo sauce in:
Reader Review
"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."
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📖 Recipe
Low Sodium Buffalo Sauce
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 saucepan.
- 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
*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.
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
Amber says
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.
Laura Yautz says
Thanks for the awesome review, Amber! I'm so glad you love the Buffalo sauce, and found something better for your heart, too!