Sauces

Lighter Buffalo Sauce

Classic cayenne hot sauce tamed with Greek yogurt and a little olive oil instead of butter.

SaucesHot / Spicy SauceAmericanHeat: Hot

How to Use This Sauce

Primary use: Chicken and cauliflower
Best with: Baked chicken, Roasted cauliflower, Wraps
Other ways to use it: Sliders, Vegetable dip mixed with yogurt, Bowls
Suggested amount: 1 tablespoon per serving of chicken or cauliflower
Flavor: Spicy · Tangy
Texture: Smooth, pourable
Batch yield: About 125 g prepared (8 servings of 1 tablespoon (about 15 g))
Serving size: 1 tablespoon (about 15 g) · 8 servings per batch

Allergens: Milk. Always check the labels of the products you buy.

Use This Sauce With

8 min Serves 2 Hot / Spicy Sauce · American

SaucessaucecomponentSpicy & TangyHot / Spicy SauceAmericanSpicyTangyChickenVegetablesSandwiches & WrapsGrain BowlsUnder 15 minLower sodiumVegetarian Freezer-Friendly

Full recipe: About 125 g prepared (8 servings of 1 tablespoon (about 15 g))
Serving size: 1 tablespoon (about 15 g)
Servings per batch: 8

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Contains: Milk

Ingredients

Prepare 2

Preparing: 2 servings

Tick anything you already have.

Sweetness choices — tap to lower sugar

Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.

Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — 1 tablespoon (about 15 g)

Calories	13
Total fat	1.1 g
Saturated fat	0.1 gKeep low
Sodium	151 mgLow
Total carbohydrate	0.4 g
Fiber	0.1 g
Total sugars	0.3 g
Added sugars	Not available
Protein	0.6 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Set your carbohydrate targets to check meal-plan fit

This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

Use selected screens

Calculation basis & sources

Per-serving estimates from every weighed ingredient divided by 8 servings of 1 tablespoon (about 15 g). Sauce, ready-to-serve, pepper or hot: 45 g; https://fdc.nal.usda.gov/food-details/174527/nutrients; Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program): 40 g; https://fdc.nal.usda.gov/food-details/170894/nutrients; Oil, olive, salad or cooking: 8 g; https://fdc.nal.usda.gov/food-details/171413/nutrients; Spices, garlic powder: 1 g; https://fdc.nal.usda.gov/food-details/171325/nutrients; Vinegar, cider: 10 g; https://fdc.nal.usda.gov/food-details/173469/nutrients; Beverages, water, tap, drinking: 20 g; https://fdc.nal.usda.gov/food-details/173647/nutrients; Spices, paprika: 1 g; https://fdc.nal.usda.gov/food-details/171329/nutrients. Cholesterol, potassium and added sugars are not calculated. Not laboratory verified; no diabetes, heart-health or weight-loss claim is made.

USDA SR Legacy weighed ingredient estimates

Source data checked 2026-10-29; no professional review documented.

Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

Heart-healthy tips

Use about 1 tablespoon per serving of chicken or cauliflower. Nutrition below is for 1 tablespoon (about 15 g), not the whole batch.
Includes a prepared product (such as soy sauce, mustard, broth or mayonnaise) whose added sugars are not reported separately; check your product label.
Wear gloves when handling hot peppers and keep hands away from eyes. Use less pepper for a milder sauce.

Storage & Meal Prep Tips

Applies to: Cooked sauce, after cooking. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After cooking: refrigerate and use within 3–4 days. Cool promptly in small, shallow containers and refrigerate within 2 hours (1 hour above 90°F / 32°C).

Freezer: Freezer-Friendly. Best quality within 2–3 months.

To thaw: Thaw in the refrigerator — never on the counter.

To reheat or serve: Bring sauces to a rolling boil, stirring, before serving warm. Stir or re-blend if it separates.

After thawing: After thawing in the refrigerator: use within 3–4 days.

Meal prep tip: Freeze in ice-cube trays or small containers with headspace, then bag the cubes. Label packages with the recipe name, portion, and date frozen.

Raw dough / unbaked option: Coconut or yogurt-finished sauces may separate after thawing; whisk or re-blend.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.