You’re on the Keto diet and you’re looking for sauces to safely consume without going out of ketosis. That would be a shocker, right? But is Buffalo sauce still on the menu or is this something you are going to need to avoid? Let’s find out!
So, is Buffalo sauce keto? Almost all brands and recipes of Buffalo sauce are naturally keto-friendly, with the average tablespoon serving having a mere ~1g of net carbohydrates. That being said, some store-bought brands of buffalo sauce should be used in moderation due to the presence of canola oil.
We will get into the Canola issue topic a little later.
But for now, let us see why Buffalo sauce, by and large, is actually a keto-friendly option and how to enjoy it on your keto diet, guilt and risk-free!
Why Is Buffalo Sauce Keto Friendly?
Buffalo sauce is keto-friendly because you can consume it without intaking much, if any, carbohydrate. Thus, you can safely stay in ketosis even with several servings.
That being said, there is going to be a limit on how much buffalo sauce you are going to want to consume.
You have a limited ‘budget’ of carbohydrates to work with. And you don’t want those being ‘spent’ on sauce.
Chances are, you know the macronutrients you need to hit.
But here is a reminder, for reference purposes:
A ketogenic diet primarily consists of high fats, moderate proteins, and very low carbohydrates. The dietary macronutrients are divided into approximately 55% to 60% fat, 30% to 35% protein, and 5% to 10% carbohydrates. Specifically, in a 2000 kcal per day diet, carbohydrates amount up to 20 to 50 g per day.
Source: NCBI Research Paper
So, with this information in mind, you can see why most brands and recipes of Buffalo sauce should not pose an issue.
Here is the ingredient list of Franks, RedHot Wings Buffalo sauce – perhaps the most popular brand:
Distilled Vinegar, Aged Cayenne Red Peppers, Salt, Water, Canola Oil, Paprika, Xanthan Gum, Natural Butter Type Flavor and Garlic Powder.
And here is the nutritional content, for this particular version of the sauce:
| Name | Amount |
| Calories | 5 |
| Total Fat | 0g |
| Carbohydrates | 0g |
| Protein | 0g |
| Fiber | 0g |
| Sodium | 400mg |
So as you can see, hits a lot of the boxes for your keto diet requirements; low carbohydrate, protein, and calories too for that matter.
But just because it ‘fits’ doesn’t necessarily mean you should still have it.
As we will now discuss below.
What Brands Of Buffalo Sauce Are Keto?
Most of the popular brands of Buffalo sauce are keto; including Franks, Wing-Time, Primal Kitchen, Blonde Beards, and Sweet Baby Rays.
All of which, do adhere to the guidelines set out for the keto diet.
That being said, there is one caveat to consider here.
The canola oil.
You know, the one I mentioned earlier.
Now, while canola oil is considered ‘keto-friendly’ by some, it is not by all.
And in fact, it’s an oil you probably want to limit in your diet altogether.
Here is what Dr. Anthony Gustin DC, MS (who writes over at PerfectKeto) has to say on this oil:
“When you take a closer look, canola oil isn’t everything it was once cracked up to be. In fact, consuming it could increase inflammation and affect your gut health, among other side effects.”
In fact, in his medically reviewed article, he makes a pretty strong argument against Canola oil based on the latest research, before concluding.
Vegetable oils, in general, are detrimental to your health and canola is no exception.
So, this may rule out Franks, and perhaps some of the other brands of Buffalo sauce.
I say may, it mat not for all of you reading.
It depends on your views and the rest of your diet.
But if it does, do consider the Primal Kitchen brand which you can get with an additional 10% off with my discount code. Just use ‘wewantthesauce’ at checkout.
Not only is it dairy-free, but instead of canola oil – it is based on the unanimously healthy avocado oil, instead.
In fact, its full ingredient list is pretty spectacular:
Cayenne Pepper Sauce (Aged Red Cayenne Peppers, Distilled Vinegar, Salt, Garlic), Organic Cashew Butter, Avocado Oil, Organic Garlic Powder, Organic Paprika
How To Make Keto-Friendly Buffalo Sauce
Keto Buffalo Sauce
This keto-friendly Buffalo sauce recipe is quick, easy and best of all - delicious!
Ingredients
- 1 cup of salted butter
- 1 cup of Tabasco
- 3 minced garlic cloves
- 1 teaspoon of paprika
- 1 teaspoon of sea salt
- 1 teaspoon of cracked black pepper
- 1/2 teaspoon of cayenne pepper
Instructions
- Add your butter to a small saucepan and gently simmer over low heat.
- Once your butter has melted, stir all of the remaining ingredients in and turn off the heat. Let the mixture sit for several minutes - 3-5, in total.
- Serve, or add to an airtight container where you can refrigerate for up to 7 days.
Finally
Buffalo sauce is almost as keto-friendly as you can get.
Especially if you make your own or stick to non-canola oil recipes.
Besides, the purpose of keto is health. You simply don’t want to be putting rancid oils in your body.
And the latest research suggests canola oil, is not particularly health-promoting.
Nevertheless, if you do not see an issue with canola oil, or are only intending to use a small amount, you’ll be pleased to learn that pretty much all brands can fit into your diet.
Besides, buffalo sauce is essentially a combination of bottled hot sauce and fat.
Just to check the ingredient lists first, to check.
You don’t want to exist ketosis because of a sauce.
That would just be a real shame.
Wondering what other sauces you can have while on keto? Check out my following guides to find out!
Hello, I’m Jeremy, a sauce enthusiast and taste trailblazer! My endless pursuit of new flavors has led me on a journey to master sauce making at home, along with try out a range of exciting brands and sauce offerings. Now I share my recipes, tips and recommendations on WeWantTheSauce to help fellow foodies find the perfect sauces.