Understanding Whole30 and Sauces
The Whole30 program is a 30-day plan to help you see how different foods affect your body.
When it comes to sauces and condiments, the main rules are:
- No Added Sugar: This includes honey, maple syrup, and artificial sweeteners.
- No Dairy: Butter, cream, and other dairy products are not allowed, except ghee.
- Avoid Unhealthy Additives: Ingredients like MSG, sulfites, and carrageenan should be avoided.
- No Legumes or Soy: Soy sauce and peanut-based ingredients are not permitted.
Frank's RedHot: Buffalo Wings vs. Original
It's important to know the difference between the two main Frank's RedHot sauces because their ingredients and Whole30 status are different.
Frank's RedHot® Buffalo Wings Hot Sauce: Not Compliant
Frank's RedHot® Buffalo Wings Hot Sauce usually does not meet Whole30 rules. It often has "Natural Butter Type Flavor," which is from dairy.
Frank's RedHot® Original Cayenne Pepper Sauce: Compliant
The Frank's RedHot® Original Cayenne Pepper Sauce is generally considered Whole30 compliant. Its ingredients are Aged Cayenne Red Peppers, Distilled Vinegar, Water, Salt, and Garlic Powder. It has no sugar, dairy, or other restricted ingredients. This is the Frank's sauce most often called for in Whole30 recipes.
Frank's RedHot Sauces Compared
| Feature | Frank's RedHot Buffalo Wings Hot Sauce | Frank's RedHot Original Cayenne Pepper Sauce |
|---|---|---|
| Whole30 Status | NOT COMPLIANT | COMPLIANT |
| Key Non-Compliant Ingredient | Natural Butter Type Flavor (dairy-derived) | None |
| Flavor Profile | Buttery, less spicy | Classic, vinegar-based |
| Common Uses | Chicken wings, dips | Seasoning, marinades |
| Added Sugar? | Some varieties | No |
| Dairy? | Contains dairy | No |
| Best Practice | Avoid | Check label to be sure, but usually safe |
Make Your Own Whole30 Buffalo Sauce
Making buffalo sauce at home is a good way to ensure all ingredients meet Whole30 standards. Using Frank's Original hot sauce is a great base.
Here is a simple recipe for Whole30 buffalo sauce:
- Ingredients:
- 1/2 cup Frank's RedHot Original Cayenne Pepper Sauce
- 1/3 cup ghee
- 1/2 tsp paprika
- Pinch of cayenne pepper (optional)
- Instructions:
- Melt ghee in a saucepan over low heat.
- Add Frank's Original, paprika, and cayenne (if using), whisking to mix.
- Use on your favorite dishes, such as wings or cauliflower bites.
Whole30 Compliant Store-Bought Alternatives
Some brands offer Whole30-approved options.
- Primal Kitchen: Offers a Dairy-Free Buffalo Sauce with avocado oil.
- Noble Made: This brand has sauces with simple, compliant ingredients. Find their sauces on the Whole30 website.
- Tessemae's: They have dressings and marinades that often meet Whole30 standards.
Checking Sauce Labels for Whole30 Compliance
Reading the ingredient list is the best way to see if a sauce is compliant. Follow these tips:
- Always Check the Label: Don't assume all sauces from a brand are Whole30-approved. Recipes can change.
- Look for Sugar: Check for sugar, as well as honey and agave.
- Look for Dairy: Avoid sauces with butter, cream, or dairy-derived flavors.
- Watch for Additives: Check for carrageenan, sulfites, and MSG.
- Look for the Whole30 Approved Logo: This logo means the product meets the program's requirements.
Conclusion
Frank's RedHot® Buffalo Wings Hot Sauce is not recommended for Whole30 because of its natural butter-type flavor and possible added sugars. However, Frank's RedHot® Original Cayenne Pepper Sauce is a good option. By understanding these rules, you can choose the right sauces or make your own with ingredients like ghee and Frank's Original.
For more information, visit the Whole30 website: https://whole30.com/whole30-program-rules/.
