Is Buffalo sauce healthy for weight loss?

Buffalo sauce has become a popular condiment for chicken wings and other foods, prized for its spicy, vinegary flavor. As interest in healthy eating and weight loss has grown, many people wonder: can you enjoy Buffalo sauce without sabotaging your diet?

What is Buffalo sauce?

Buffalo sauce originated in Buffalo, New York, where it was first served on chicken wings. Traditional Buffalo sauce contains just a few ingredients:

  • Hot sauce – Usually cayenne pepper-based hot sauce like Frank’s RedHot.
  • Butter – Traditionally unsalted butter, but sometimes replaced with margarine or vegetable oil.
  • Vinegar – Cider or white vinegar adds tanginess.
  • Garlic – Optional but often included for additional flavor.

The ingredients are melted together and tossed with chicken wings or tenders to coat them. The ratio of hot sauce to butter can be adjusted to make the sauce mild or extra spicy.

Nutritional profile of Buffalo sauce

The nutritional value of Buffalo sauce depends on the specific ingredients and ratios used. In general, a typical Buffalo sauce contains:

  • Calories – Around 20-60 calories per tablespoon, from the butter or other fats.
  • Fat – 5-15 grams of fat per serving, mostly from the butter or oil.
  • Carbs – Around 1 gram of carbs per tablespoon.
  • Protein – Negligible protein.
  • Sodium – 150-300 milligrams sodium per tablespoon, from hot sauce.
  • Sugar – Under 1 gram sugar.

So the main nutrients in Buffalo sauce are fat and sodium. The sauce itself is low in carbs, sugar, and protein.

Is it healthy for weight loss?

When eaten in moderation, Buffalo sauce can be part of a healthy diet and won’t necessarily lead to weight gain. However, there are a few things to keep in mind:

  • High in calories – The calories can add up quickly if you use a lot of sauce.
  • Contains fat – The butter or oil is high in saturated fat.
  • Often paired with fried foods – Wings are fried.
  • High in sodium – Excess sodium causes water retention.

To enjoy Buffalo sauce as part of a healthy diet:

  • Measure out a tablespoon or two of sauce instead of drowning food in it.
  • Choose lean baked or grilled chicken instead of fried.
  • Opt for vinegar-based sauce without butter.
  • Balance it out with low-calorie vegetables and sides.

As an occasional treat, Buffalo sauce can fit into a diet for weight loss. But overdoing it could lead to excessive calories, fat, and sodium. Moderation is key.

Making healthy Buffalo sauce at home

To lighten up Buffalo sauce:

  • Replace butter with Greek yogurt or avocado.
  • Use hot sauce with no added sugar or carrots for sweetness.
  • Flavor it with herbs and spices instead of salt.
  • Mix in pureed cauliflower or butternut squash.
  • Thin it out withchicken broth instead of oil.

Here is a recipe for a healthier baked Buffalo cauliflower using almond milk-based Greek yogurt:

Baked Buffalo Cauliflower


  • 1 head cauliflower, cut into florets
  • 1/4 cup hot sauce
  • 1/4 cup plain nonfat Greek yogurt
  • 1 tbsp white vinegar
  • 1 tsp garlic powder
  • 1/2 tsp paprika
  • Pepper to taste


  1. Preheat oven to 450°F.
  2. In a baking dish, toss cauliflower florets with hot sauce.
  3. In a small bowl, mix Greek yogurt, vinegar, garlic powder, paprika, and black pepper.
  4. Pour Greek yogurt sauce over cauliflower and toss to coat evenly.
  5. Roast for 15-20 minutes until cauliflower is tender.
  6. If desired, broil cauliflower for 1-2 minutes at very end to crispen it up.
  7. Serve immediately, adding more hot sauce if desired.

This lightened up Buffalo cauliflower uses just 1/4 cup of hot sauce and swaps butter for Greek yogurt, cutting down on calories, fat, and sodium. Roasting instead of frying reduces fat as well. Paired with proteins and veggies, it can be part of a healthy, balanced meal.

Benefits of ingredients in Buffalo sauce

While Buffalo sauce is high in sodium and fat, some of its ingredients offer potential health benefits:

Hot sauce

  • Provides capsaicin, which may boost metabolism slightly
  • Contains antioxidants including vitamin C and carotenoids
  • May help improve cholesterol and heart health

Butter/Greek yogurt

  • Contains conjugated linoleic acid (CLA) linked to fat burning
  • Provides satiating protein (in Greek yogurt)


  • Helps control blood sugar response
  • May suppress appetite and fat production

So while dousing food in Buffalo sauce isn’t exactly a healthy habit, incorporating a tablespoon or two into your diet now and then may provide some benefits.

Healthier ways to enjoy Buffalo flavor

Besides lighter Buffalo cauliflower, here are more ways to get Buffalo flavor using healthy ingredients:

  • Buffalo chicken lettuce wraps – Shredded chicken with Buffalo sauce in lettuce cups.
  • Buffalo turkey burgers – Brush patties with Buffalo sauce before grilling.
  • Buffalo sweet potato fries – Toss baked fries in Greek yogurt Buffalo sauce.
  • Buffalo roasted chickpeas – Toss chickpeas with Buffalo sauce and roast.
  • Buffalo tempeh – Marinate and roast tempeh in a yogurt Buffalo sauce.

So you can definitely still enjoy the delicious flavor of Buffalo sauce as part of a healthy diet – just focus on lean proteins and veggie preparations rather than deep fried wings. Moderating sauce portions and choosing lower fat options keeps calories and fat in check.

Potential downsides of Buffalo sauce

While an occasional splurge on Buffalo wings likely won’t harm your health or diet, there are a few potential downsides of overdoing it with Buffalo sauce:

  • High in sodium – Excess sodium increases risk of high blood pressure and fluid retention.
  • High in fat – Large amounts of buttery Buffalo sauce boosts saturated fat intake.
  • Acidic – The vinegar can irritate digestion in some people.
  • Spicy – Capsaicin can cause discomfort and indigestion.
  • Hidden sugars – Some Buffalo sauces have added sugars.

Sticking to a tablespoon per serving helps minimize these risks. Water retention from sodium and fat is the main concern for weight loss. Moderation, as always, is key.


Buffalo sauce can be enjoyed in moderation as part of a healthy diet and weight loss plan. A tablespoon or two provides a flavor kick without too many calories. Choosing lower fat versions like Greek yogurt Buffalo sauce reduces fat and calories. Pairing it with lean proteins and roasted veggies instead of fried foods keeps it relatively healthy.

Overdoing Buffalo sauce can increase your sodium, fat, and calorie intake, so portion control is important. Drenching foods in buttery Buffalo sauce or constantly snacking on wings can cause weight gain. But used sparingly to add flavor, Buffalo sauce can fit into a balanced, healthy diet. Focus on good ingredients and healthy preparation methods for the best results.

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