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–+ servings
An aerial sunlit image of white ceramic mug filled with low FODMAP Buffalo sauce on a white marble table. A spoon dips into the Buffalo sauce

Low FODMAP Buffalo sauce

This recipe can easily be scaled up to serve more.
Makes approximately 3/4 cup, but this depends on how much hot sauce you add
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Prep Time 5 minutes
Cook Time 5 minutes
Course Condiment
Cuisine Food Intolerance Friendly
Servings 0.75 cup

Ingredients
  

For the Buffalo sauce:

  • 1 stick (113g) butter (I like salted but use what you prefer) (Google says that 1 stick is anywhere from 110-115g, any amount in that range is fine)
  • 1/4 - 1/3 cup+ hot sauce without garlic (see notes in the body of the post, I used Tabasco Original) to your tastes
  • Pinch asafoetida powder (optional, see notes)
  • 1/2 - 1 teaspoon maple syrup (optional, see notes)

Optional ingredients:

  • 1/2 - 1 teaspoon Worcestershire sauce (see notes)

Instructions
 

  • Melt the butter in a small saucepan over the lowest possible heat. Melting the butter slowly ensures that the sauce will emulsify and thicken later.
  • Once melted, take the butter off the heat and grab your whisk. Measure out approximately how much hot sauce you want to use.
  • A tablespoon at a time, whisk the hot sauce into the butter. Adding the hot sauce gradually will help the sauce emulsify and prevent it splitting.
  • Add the hot sauce to taste. The sauce should thicken slightly and become a vibrant orange hue. A few shiny spots of butter might be visible on the top of the sauce.
  • When you're happy with the flavour of the hot sauce, add your remaining flavours to taste. Whisk, taste and adjust as necessary.
  • If your sauce is looking a bit thin, return it to a very low heat and whisk constantly until it thickens a little. Keep in mind it doesn't become super thick - it should coat a spoon but drip back into the pot if you flip the spoon over.
  • Use immediately and keep leftovers in an airtight container in the fridge. To reuse, repeat the process of heating the sauce over a very low heat. Some solidified butter is expected prior to reheating the sauce.

Notes

  • Asafoetida powder is a powder made from a species of giant fennel. It has a cooked onion and garlic flavour that is brilliant at replacing the flavour complexity of garlic or onion powder. It is low FODMAP in 1/4 teaspoon serves per person and Monash doesn't currently specify an upper limit.
  • You only need a small amount of asafoetida to pack a punch. I used 1/4 teaspoon for the whole batch of Buffalo sauce. 
  • Make sure you choose a gluten free brand if you need to. Asafoetida is super strong so it is generally cut with a flour. Some brands use wheat flour and others use rice flour. 
  • If you're using pure asafoetida, use way less and to taste.
  • A lot of recipes use a small amount of honey as a way to balance the flavour of Buffalo sauce. You can use honey as we are using a very small volume. However, maple syrup also works well and is much lower FODMAP.
  • Worcestershire sauce, even with all the high FODMAP ingredients, is low FODMAP in 42g (2 tablespoon) servings. If you need this to be vegetarian, choose a vegetarian brand (they are harder to find but they do exist). 
  • Keep in mind that capsaicin, the compound in chilli, can also cause digestive issues separate to FODMAPs. Assess your tolerance before scarfing down a big batch of Buffalo sauce! 
  • Tabasco is sold in 60ml bottles as well as larger sizes. Get the larger size so you can have flexibility - 60ml is only 1/4 cup, which makes for a much milder Buffalo sauce. 
Keyword Homemade Buffalo sauce, Low FODMAP Buffalo sauce
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