Sugar-Free Vegan Buffalo Sauce (Easy + Healthy)

by Alena
Jul 25, 2020
table with a yellow towel, bowl of hemp seeds and jar filled with orange red buffalo sauce
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From ketchup to plant-based mayo or cheese sauce, there are many ways to make healthy meals taste amazing! Sure to be next on your list of toppings to try is this easy and sugar-free vegan buffalo sauce that makes for the most delicious cauliflower wings.

But instead of the traditional fat-laden heavy buffalo sauce, our recipe features just enough essential fatty acids to make it nice and creamy while not skimping on the flavor at all. It’s truly a game-changer for making veggies taste awesome while still keeping it whole food plant-based.

Although we have no problem using store-bought vegan condiments, they are often loaded with added sugar, oil and salt — after all, that’s what makes them taste so irresistibly great.

We’re all for following an overall healthy and balanced eating pattern, which certainly leaves room for some processed food! Anything that helps you eat more fruits and vegetables is usually a win.

But this ridiculously easy 8-ingredient recipe for a healthy vegan buffalo sauce takes a simple blender and barely 5 minutes to make — how can you say no to that? Just whip up a larger batch and keep in your fridge for the coming week to enjoy in a plethora of ways.

Use this sugar-free buffalo sauce to dress up any plant-based dinner bowl, baked potato skins, sliders or casserole dishes! So many dishes can be enhanced and even transformed into a culinary masterpiece by this dairy-free condiment.

Once you’ve made it from scratch and tasted the result, there’s no going back. This low-fat vegan buffalo sauce is so delicious, savory and spicy!

woman in apron standing by a table and pouring homemade Buffalo sauce from a glass into a sauce boat

Is Buffalo Sauce Usually Vegan?

Buffalo sauce is usually made with dairy (tons of melted butter) and is therefore not vegan. You also need to look out for Worcestershire sauce.

However, there are some brands like Frank’s RedHot Sauce that you can use to make your own vegan buffalo sauce at home by mixing it with vegan butter.

Our spicy buffalo sauce recipe doesn’t require this processed vegan food, though — not only is it dairy-free and gluten-free, we’ve also kept it sugar-free and oil-free. 

Just like all of our recipes, this easy condiment is made from easy-to-find real food ingredients that pack a whole lot of flavor and nutrients. 

Why We Love This Recipe

This vegan buffalo sauce will hook you with the very first bite and doesn’t leave you with that heavy feeling in your belly that usually follows a fatty meal.

It’s a traditional comfort food gone healthy and fully plant-based!

Dairy-Free Beginner’s Guide
blender jar filled with spices and condiments in which tomato paste is being put

How to Make Healthy Vegan Buffalo Sauce

Our vibrantly red vegan buffalo sauce isn’t like most others out there — totally on the low-fat side, it features a rich tomato flavor and a good pinch of spicy chili powder.

Together with the vinegar and soy sauce, this makes it deliciously bold with hints of tangy and a touch of sweetness.

All you need to do is to blend it for a couple of seconds (no high-speed blender required if you soak your dry dates first!), adjust to taste and desired spiciness, then smother your food with it.

top view of table with a bowl of hemp seeds, two dates, a bowl of soy sauce and tomato paste

Sugar-Free Buffalo Sauce Ingredients

  • Tomato Paste — our whole food plant-based replacement for store-bought hot sauce.
  • Hemp Seeds — adding some creaminess & healthy omega-3’s!
  • Dates — for a touch of natural sweetness to balance out the flavors.
  • Apple Cider Vinegar — simple vegan staple food that adds a hint of tanginess.
  • Soy Sauce — we want some deep & savory Umami in this sauce!
  • Chili, Garlic & Smoked Paprika — the perfect spice combination to round out the rich flavors of the vegan buffalo sauce

If you don’t have any dates at home (which would be a shame because they are a fantastic plant-based staple and natural sweetener!), you can use a hint of maple syrup or sugar.

While hemp seeds are incredibly healthy and versatile, they might not be super easy to come by — you can replace them with some cashews or blanched almonds. Add more of these healthy fats for a creamier vegan buffalo sauce.

Vegan Buffalo Sauce Tips & Questions

Let’s go over some more insights about this vegan buffalo sauce recipe and answer the most common questions.

top view of blender jar containing freshly blended red vegan buffalo sauce

How to Thicken Buffalo Sauce

What’s usually used to thicken buffalo sauce is some kind of starch (often cornstarch or arrowroot powder) that is being mixed with cold water and then heated on the stove.

If you’re not set on an authentic buffalo sauce recipe, simply use some whole nuts or seeds to replace both the butter and starch but still end up with a thicker consistency. In our recipe, we use whole dates which are nicely sticky and fibrous, adding even more thickness.

Is This Buffalo Sauce Spicy?

Slightly spicy and perfectly flavored, if you ask us! But your own spice tolerance must be considered, so we recommend that you start with just half a teaspoon of chili powder and work your way up from there.

Additionally, if you are looking for a spicy vegan buffalo sauce, you can add some Frank’s RedHot Sauce (check the label to make sure it’s vegan!) or another vegan-friendly brand.

woman in apron standing by a table and pouring homemade Buffalo sauce from a spoon into a jar

Best Uses for Vegan Buffalo Sauce

Buffalo sauce (even if it’s secretly healthy) is a must during football season, but you can serve it for many different occasions and even use it during an average workweek. 

Cauliflower Buffalo Bites
white speckled bowl with baked cauliflower bites that are being drizzled with homemade vegan buffalo sauce

Nutrition Facts for This Recipe

Compared to traditional buffalo wing sauce recipes (no matter if they’re using dairy-based or vegan butter), our oil-free recipe is much lower in fat and calories.

Other buffalo sauces are made up of around 90% calories from fat (or 10 grams of fat per 100 calories), while our wholesome version has just over half that — 54% calories from fat, or 6 grams per 100 calories. 

Now that’s a weight loss-friendly way of dressing up your veggies, right?

More Easy Vegan Condiments

We’d love for you to check out other whole food plant-based condiments we’ve created and shared on our blog to help you devour all those healthy foods on your plate.

Let’s hop over to this easy recipe! We hope you’ll find a few delicious ways to serve our healthy vegan buffalo sauce to the delight of your whole family.

Did you try this recipe and like it? Be sure to share your experience with us in the comments below and leave a rating. You can also Pin the vegan buffalo sauce here and tag us on Instagram if you’ve made it — we’d love to see your creations.

table with a yellow towel, bowl of hemp seeds and jar filled with orange red buffalo sauce

Sugar-Free Vegan Buffalo Sauce

Yield: 6 Servings
Prep Time: 5 minutes
Total Time: 5 minutes

Completely whole food plant-based vegan buffalo sauce made with 8 everyday ingredients in a matter of seconds! Surprisingly nutritious, naturally sweetened and sugar-free, this flavorful condiment is really versatile, healthy and easy to make. Serve with crispy cauliflower chicken wings or over a simple plant-based bowl.

Ingredients

  • 3 tbsp tomato paste
  • 2 dry dates, pitted
  • 2 tbsp hemp seeds
  • 1 tbsp apple cider vinegar
  • 1 tbsp low sodium soy sauce
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • ½-1 tsp chili powder
  • 1 cup water (240 ml)
  • ½ tsp salt

Instructions

  1. Add all the ingredients for the vegan buffalo sauce into a blender and blend on high until smooth.
  2. Starting with just a little bit of chili powder, taste-test the sauce once blended and see if you want more spiciness, salt or tanginess. Adjust accordingly.
  3. Use immediately or place in an airtight container and store in the fridge for up to one week.
  4. Try the vegan buffalo sauce with some delicious cauliflower bites!

Notes

  • For a low carb vegan buffalo sauce, replace the dates with any calorie-free sweetener. 
  • If you want a spicier sauce, use more chili powder or add some Frank’s RedHot!
  • Instead of hemp seeds, you can use soaked almonds or cashews.
  • For a creamier and higher fat buffalo sauce, simply use more hemp seeds or add some tahini.
  • If you don’t have a high-speed blender, we recommend you soak your dates for at least 30 minutes before making the sauce.

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 37Total Fat: 2gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 193mgCarbohydrates: 4gFiber: 1gSugar: 3gProtein: 2g

Nutrition information is a rough estimate calculated automatically, their accuracy is not guaranteed. Just focus on whole plant-based foods and eat until satiety!

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

Alena enjoying a bowl of fresh plant-based food and coffe in a restaurant
Alena Schowalter is a Certified Vegan Nutritionist (CPD) who has been a vegetarian since childhood and vegan since 2012. Together with her husband, she founded nutriciously in 2015 and has been guiding thousands of people through different transition stages towards a healthy plant-based diet. She’s received training in the fields of nutrition, music therapy and social work. Alena enjoys discussions around vegan ethics, walks through nature and creating new recipes.
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