This keto buffalo sauce is a simple 'measure-mix-and-serve' kind of recipe. It's also the same sauce we use in our keto meal plan, and personally, I use it at home too. This sauce stays true to the keto and buffalo profiles - bringing the perfect amount of silky and spicy flavor to your meal prep while also keeping the fat high (13g of fat!).
Buffalo sauce is relatively simple to make. However, to increase the fat and make this recipe keto friendly, I added a mixture of coconut oil, avocado oil and unsalted butter. By mixing these three kinds of fats, this recipe becomes tons healthier. A small amount of butter was left in the recipe to give this buffalo sauce that much needed silky and distinguished buttery taste known in every buffalo sauce.
To sweeten (a sweetener is always necessary to balance the spice and fat), I suggest both apple cider vinegar and erythritol. Erythritol is a non-calorie sweetener that you can get online or in some supermarkets. Ideally, get the liquid version for easier mixing.
I suggest making this sauce in advance and keeping it in your fridge to use at any given point!
If you are starting or have been following a ketogenic diet, understanding how to count your macros to track your carb intake is key.
If you need some extra help with this feel free to use our keto macro calculator to help you get started.
The ketogenic diet, in a nutshell, is the lowest carb diet out there, suggesting an intake of only 20 grams of carbs or less per day while also requiring a high fat intake. Actually, a majority of your calories come from fat on a keto meal plan. And it is this combined macro approach that allows your body to switch from carbs as the main source of fuel to fat (aka ketosis), through a process called ketogenesis.
In a medium bowl, large enough to hold all ingredients, combine the coconut oil, Frank's hot sauce, apple cider vinegar, and erythritol.
If using tabasco, add the tabasco along with garlic powder, paprika, black pepper, and cayenne pepper (if using). Whisk all ingredients in bowl to incorporate.
Taste for seasoning. Add small amounts of vinegar and keto sweetener if spice is too strong, or if flavor doesn't seem balanced.
Transfer sauce to your preferred storage container. Cover and store in fridge until needed.
The beautiful thing about this sauce is that you are in control of the spice level. I personally love spice that makes me cry... err, sweat. If you are more of a mild person, eliminate the cayenne pepper and only add a small dash of Tabasco.
If you want to add some smokiness, Tabasco has a Tabasco Chipotle line, that is (in my humble opinion) absolutely delicious. You can also add smoked paprika and that will do the trick.
Traditional buffalo sauce uses butter, but this recipe uses coconut oil to provides a beautiful layer of MCT's (medium chain triglycerides) for your keto diet. Feel free to substitute the coconut oil with butter, or do a 50/50 split for the best of both worlds.
If you don't like spice that much, use smoked paprika or regular paprika instead of cayenne pepper, and also eliminate the tabasco.
Store it in the fridge in an airtight container and it will last up to two weeks.
This sauce can be eaten hot or cold. To reheat, toss it in small saucepan over low-medium heat and taste for seasoning - the salt level will diminish when the sauce is heated! If necessary, add a pinch of salt.
This sauce was created so you can use it in your meal prep. Make a x2 batch once and keep it in your refrigerator to whoop a quick lunch or dinner at any given point. Use the nutrition guidelines on the nutrition card below and feel free to use our Trifecta Chicken or Shrimp A La Carte for a quick and delicious meal!
Ready to take your keto meal prep up a notch? Learn how to cut carbs and burn more fat with this free meal prep toolkit for keto. Your new game plan for starting keto, complete with a keto macro meal planner and approved food lists.