Wicked Buffalo Wing Sauce (Paleo, Whole30, Keto)
Looking for an insanely delicious and easy buffalo wing sauce, well this is it! Made with only whole food ingredients that supports Paleo, Whole30 and keto lifestyles, you can feel good about dousing everything you want in it! My favorite is grilling up some chicken wings and tossing them in this tangy and spicy sauce, and you know what, it is so good you’ll want to keep a jar of this on hand for sandwiches, wings, wraps, grilled chicken, buffalo dip and pretty much everything you can think of!
Why Unrefined Ingredients vs. Refined Ingredients?
Refined foods are foods that have been processed and altered from their natural state. These include foods from organic whole milk that has been pasteurized to increase shelf life to PopTarts, which contain nothing but highly refined and artificial ingredients. Foods that are not refined include eggs, raw milk, and fresh produce.
In our culture, there is virtually no way around processed foods, so my recommendation is to make the best choices with what you have. When choosing foods and ingredients, try to look for items that are less processed as they will contain more nutrients and are not as inflammatory to the body.
Categories of Processed Foods and a few examples of each :
- Unprocessed/Minimally Processed foods: fresh produce, whole grains, meats, nuts and seeds and whole milk.
- Processed Ingredients: flour, pasta, oils from plants, seeds, and nuts .
- Processed Foods: canned fruits and vegetables, canned fish, some cheeses (American, Velveeta), and bread.
- Ultra Processed Foods: potato chips, some lunchmeat candy, soda, cookies, crackers, breakfast cereals/pastries, and frozen meals.
Some examples of inflammatory Ultra Processed/Refined ingredients:
- Bleached white flour
- White Sugar/Castor Sugar
- Cooking oils: vegetable, canola, sunflower, safflower, certain seed oils
- White table salt
Alternatives to Consider:
- Unbleached Organic Whole Wheat Flour vs. Bleached White Flour
- Sea Salt/Pink Salt vs. White table salt
- Coconut Sugar/Pure Maple Syrup vs. White sugar/Castor sugar
- Grass-Fed butter or ghee vs. Margarine
- Cold Pressed Unrefined EVOO/Avocado Oil vs. Vegetable/Canola/Seed Oils
- Whole Milk vs. Skim Milk
- Sprouted Whole Grain Bread vs. White Bread
- Sparkling Water vs. Soda
Choosing to cook with and consume foods that are minimally processed ensures that what you eat is more nutritionally dense and a better option in supporting health and wellbeing.
Why Ghee instead of Butter?
Although I love my grass-fed butter, it contains dairy solids that for me, just don’t do as well in this wicked buffalo wing sauce. I have found that ghee is less solid at room temperature and doesn’t solidify as quickly as butter, so when I make wings for Super Bowl or as an appetizer that will probably sit out for a short bit, the sauce has a much better consistency. That being said, if you refrigerate the sauce, the ghee will solidify, which means you’ll need to heat the sauce to use it. If you are not planning on using the sauce all at once, or don’t want to have to heat the sauce to use it moving forward, you can replace the ghee with EVOO or avocado oil and still get that amazing buffalo sauce flavor!
Wicked Buffalo Wing Sauce (Paleo, Whole30, Keto)
- In a medium saucepan over low-medium heat, combine all of the ingredients and stir well to combine.
- Bring to a low simmer and cook for approximately 5-7 minutes, stirring every few minutes, to allow all the spices to meld together.
- Stir well and serve over grilled wings, chicken, or sandwiches.
- Store in an airtight container in the refrigerator up to 3-weeks!
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Q: I added the maple syrup, but the wing sauce is still too hot, is there anything else I can do to make the buffalo sauce less spicy?
A: Next time omit the hatch chili or chipotle chili powders, these are both pretty spicy, or just add more maple syrup or honey. If you don’t want to add more sweetener, you can add some acid to help temper the spice as well, try some apple cider vinegar or fresh lemon juice, but keep in mind the sauce is already pretty acidic.
Q: How long will buffalo wing sauce keep?
A: Store buffalo wing sauce in and airtight container in the fridge up to 2-weeks.
Q: Can I use a different hot sauce besides Frank’s to make the buffalo sauce?
A: You really can use whatever you like, however, Frank’s is distinctive and is the typical base for several variations buffalo sauce.
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I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.
Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.