Buffalo wings are a popular appetizer or snack made of deep-fried chicken wings that are coated in a spicy sauce called buffalo sauce. This tangy, vinegar-based hot sauce gives buffalo wings their signature zing. However, for people with celiac disease or gluten sensitivity, enjoying these spicy snacks often comes with concerns about the potential gluten content of buffalo wing sauce.
What is Buffalo Wing Sauce?
Traditional buffalo wing sauce contains just a few simple ingredients: hot sauce or cayenne pepper, distilled vinegar, and butter or margarine. Most classic recipes call for Frank’s RedHot sauce, which is made from aged cayenne peppers and distilled vinegar. The butter helps balance out the heat and gives the sauce a rich, creamy texture.
There are many variations on buffalo sauce today, with recipes calling for additional ingredients like brown sugar, garlic, Worcestershire sauce, hot pepper flakes, or other seasonings. Commercial brands of buffalo wing sauce also come in a range of heat levels and flavors. However, the core ingredients tend to be vinegars, hot peppers, and fats like butter or oil.
Do Traditional Ingredients Contain Gluten?
The main ingredients that give buffalo sauce its classic flavor are naturally gluten-free:
- Hot sauce – Most standard hot sauces are gluten-free, though some contain gluten as a seasoning. Frank’s RedHot original hot sauce does not contain gluten.
- Vinegar – Distilled white, cider, rice, and wine vinegars are gluten-free. Malt vinegar contains trace gluten.
- Butter – Pure butter or margarine do not contain gluten. However, some butter spreads have additives that can contain gluten.
- Cayenne pepper – Ground cayenne pepper spice is naturally gluten-free.
So if you are making buffalo sauce at home using basic ingredients like Frank’s RedHot, vinegar, and butter, you can be confident it does not contain any gluten. Homemade sauces allow you to control all the ingredients.
Risk of Cross-Contamination
Even if the ingredients in buffalo sauce are gluten-free, there is still a risk of cross-contamination during processing and preparation:
- Shared equipment – If a facility uses the same equipment to manufacture gluten-containing and gluten-free foods without adequate cleaning in between, cross-contamination can occur.
- Shared ingredients – Some facilities store gluten-containing and gluten-free ingredients together, which introduces a risk of contamination through scoops or containers.
- Airborne particles – Gluten particles can become airborne and settle onto surfaces of gluten-free foods during processing.
- Fryer oil – Chicken wings are typically deep fried, so shared fryer oil could potentially transfer gluten to otherwise gluten-free wings or sauce.
To avoid cross-contamination risks, buffalo sauce and wings should be prepared in a gluten-free facility or kitchen with dedicated equipment and ingredients.
Gluten-Containing Ingredients in Some Recipes
While classic buffalo sauce recipes are gluten-free, some modern recipe variations call for ingredients that do contain gluten:
- Soy sauce – Some recipes add soy sauce for extra umami flavor. Soy sauce contains wheat.
- Worcestershire sauce – Traditional Worcestershire sauce contains barley malt vinegar. Some brands make gluten-free versions.
- Flour – Thickening the sauce with wheat flour is sometimes recommended.
- Beer – A small amount of beer is added by some cooks for flavor. Most beers contain gluten.
- Flavorings – Onion or garlic powder and other seasonings can contain anti-caking agents with gluten.
Always inspect the ingredients lists of recipe components like Worcestershire sauce and flavorings to ensure they do not contain questionable ingredients. Stick to traditional recipes to be safest.
Risk from Store-Bought Buffalo Sauces
If you opt for commercial buffalo wing sauce brands instead of making it from scratch, the gluten-free status becomes less clear. Here are some considerations when choosing a pre-made buffalo sauce:
- Ingredients – Check for any thickening agents, soy sauce, malt vinegar, or seasonings that could contain gluten.
- “Natural flavors” – This vague ingredient could potentially hide sources of gluten.
- Labeling – Look for “gluten-free” labeling, indicating less than 20ppm gluten.
- Processing – Choose brands processed in dedicated gluten-free facilities when possible.
- Cross-contamination – Even if made without gluten-containing ingredients, shared equipment could be an issue.
Some buffalo wing sauce brands clearly labeled “gluten-free” include:
- Frank’s RedHot Buffalo Wings Sauce
- Tessemae’s Organic Buffalo Sauce
- Cholula Hot Sauce
- Primal Palate Buffalo Sauce
However, always check with each brand to understand their facilities and processing procedures whenever possible.
Buffalo Wings from Restaurants
Ordering buffalo wings at a restaurant poses additional considerations regarding gluten exposure:
- Sauce ingredients – Ask about ingredients, or look up recipes online for sauces at chain restaurants.
- Fryer oil – Request wings fried in dedicated, uncontaminated oil.
- Grill option – Grilled wings have lower cross-contamination risk.
- Naked wings – Order wings without sauce to have with your own gluten-free sauce.
- Prep surface – Ask that wings be prepped on a clean surface with fresh tools.
Some restaurant chains with known gluten-free buffalo wing options include:
- Pizza Hut gluten-free wings + buffalo sauce
- Chili’s gluten-free buffalo wings if requested
- Applebee’s Wing Sauces (naked wings recommended)
Keep in mind kitchen mistakes can always occur. Emphasize the severity of your gluten allergy to staff to promote extra care when preparing your order.
Testing for Gluten
If you remain unsure about potential gluten content in buffalo sauce, home gluten test kits can provide added assurance. These options allow you to swab a small sample of food and test it for the presence of gluten:
| Test Kit | Detection Level | Test Time |
|---|---|---|
| EZ Gluten Home Test Kit | 10 ppm | 2 minutes |
| GlutenTox Pro Test Strips | 10 ppm | 5 minutes |
| GlutenTox Home Test Kit | 5 ppm | 10 minutes |
Using one of these test kits on buffalo sauce samples before consuming can provide added peace of mind if you remain concerned about potential sources of gluten. Testing each new bottle or batch is recommended.
Tips for a Gluten-Free Buffalo Sauce
Here are some best practices for ensuring your buffalo sauce is gluten-free:
- Make it yourself using basic gluten-free ingredients – Frank’s RedHot sauce, vinegar, butter
- Read labels carefully and avoid sauces with soy sauce, malt vinegar, flour, beer, or hydrolyzed wheat protein
- Look for brands that are labeled “gluten-free” and made in a dedicated facility
- Ask restaurants to fry in fresh, designated fryer oil without contamination
- Order grilled or naked wings with sauce on the side to control gluten exposure
- Consider using a gluten testing kit for added assurance if concerned
Gluten-Free Substitutes for Buffalo Wings
If you wish to avoid the uncertainty around buffalo wings entirely, these are some gluten-free recipes you can make instead:
Baked Chicken Wings
Skip the fryer and make baked buffalo wings at home. Bake chicken wings brushed with olive oil, then toss them in Frank’s RedHot or other gluten-free buffalo sauce.
Cauliflower Buffalo Bites
For a vegetarian take, roast bite-sized cauliflower florets with olive oil and spices. Toss them in gluten-free buffalo sauce for a tasty, veggie option.
Buffalo Chicken Meatballs
Make flavorful chicken meatballs incorporating Frank’s RedHot sauce in the mixture. Bake the meatballs and toss them in more buffalo sauce to serve.
Buffalo Chicken Dip
Blend shredded chicken, buffalo sauce, cream cheese, and shredded cheese to make a creamy and protein-packed gluten-free buffalo chicken dip.
The Bottom Line
Classic homemade buffalo wing sauce recipes using just hot sauce, vinegar, and butter should not contain gluten. However, some modern recipe variations call for ingredients like soy sauce, malt vinegar, or Worcestershire sauce that do contain gluten. Store-bought sauces also run the risk of cross-contamination during processing at shared facilities. Requesting buffalo wings and sauce prepared carefully at restaurants with dedicated fryer oil is recommended, or order grilled/naked wings. Home gluten testing kits provide an extra layer of assurance. Ultimately, your safest options are to make buffalo sauce yourself or choose certified gluten-free pre-made brands.