Make a batch of this sweet and savory low FODMAP BBQ sauce to enjoy in recipes, as a topping, or as a dip! It has all the flavor of traditional purchased barbecue sauce but without the high FODMAPs. Making this sauce perfect for anyone on a low FODMAP diet.
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Why You'll Love This Recipe
- Homemade BBQ Sauce Without Ketchup
- Comes Together in Under Twenty Minutes
- Gluten Free, Dairy Free, Vegan, and Low FODMAP
Featured Ingredients
- Tomato Puree - Tomato base in the simplest form. Build your BBQ sauce from the ground up.
- Brown Sugar - Light or dark brown sugar will work.
- Apple Cider Vinegar - This adds that tangy BBQ sauce flavor.
- Worcestershire Sauce - Brings a great umami flavor.
- Smoked Paprika - Adds some smoky spice flavor notes.
- Ancho Chili Powder - Brings a great earthy, fruity flavor to the sauce.
- Salt - Kosher is my favorite.
- Black Pepper - Ground black pepper blends perfectly in the background.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: In a medium-sized saucepan, add the tomato puree, brown sugar, apple cider vinegar, worcestershire sauce, smoked paprika, ancho chili powder, salt, and pepper. Stir.
Step 2: Cook over medium-low heat on the stovetop for 10-15 minutes or until sugar is fully dissolved and the sauce is thick.
Tips and Tricks
Make a double batch and freeze half. The other half will be kept in the freezer and be ready to use after it is defrosted.
Ingredient Swaps
- Unrefined Sugar Options: Swap out brown sugar for pure maple syrup.
- Vinegar Options: Swap out apple cider vinegar for white vinegar. It will have a bit more of a bite, but still delicious.
- Spice Swap: Switch the ancho chili powder for chipotle powder for a smokier BBQ sauce.
Variations
Smoky BBQ Sauce: Add 1 teaspoon of liquid smoke to the BBQ sauce for a wonderful smoky flavor!
Spicy BBQ Sauce: Add ¼ teaspoon cayenne powder and a few dashes of your favorite hot sauce to add a spicy flavor to the sauce. Expert tip - add small amounts and taste. It is easier to add versus take out spice!
Recipes That Use BBQ Sauce
Not only is this homemade BBQ sauce delicious as a low FODMAP condiment, it is also great in these recipes:
- Pulled Pork in Slow Cooker
- BBQ Pulled Pork With Cilantro Lime Rice
- Low FODMAP BBQ Bacon Chicken
- Gluten Free Chicken Nuggets
Need more low FODMAP sauces or dressings in your life? Check out more delicious options!
Storing and Freezing
Store: Keep BBQ sauce in an airtight container in the refrigerator for seven - ten days. Give it a good stir before using.
Freeze: Once BBQ sauce is cool, put it in a freezer-friendly container and store in the freezer for up to four months. Defrost before using.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Tomato Puree - Safe at 2 tablespoons or 36 grams per meal.
- Brown Sugar - Safe at ¼ cup or 40 grams per meal.
- Apple Cider Vinegar - Safe at 2 tablespoons or 42 grams per meal.
- Worcestershire Sauce - Safe at 2 tablespoons or 42 grams per meal.
- Smoked Paprika - Safe at 1 teaspoon or 2 grams per meal.
- Ancho Chili Powder -Safe at 1 teaspoon or 2 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
BBQ sauce will keep in the fridge for ten days. If you need it to last longer, freeze it and defrost it overnight before you need it.
First, smell it. Your nose knows. If it smells off, there is mold on the cover, or on the top of the sauce, toss it. Making a fresh batch is better than eating it and regretting it. Toss it out if you are not sure.
If you look at the ingredients listed on a bottle of BBQ sauce in the grocery store, you may find high fructose corn syrup, garlic powder, onion powder, apple juice concentrate, and more.
Yes! Smoke and Sanity offers a couple of certified low FODMAP BBQ sauces. You can grab a bottle or two from Amazon.
Meal Planning
BBQ sauce is one of my FAVORITE condiments! I love to add it to gluten free chicken burgers or dip low FODMAP chicken nuggets into it - with dairy free ranch too. Best of both worlds, ranch dressing and BBQ sauce!
Additional Low FODMAP Sauce Recipes
- Low FODMAP Buffalo Sauce - Enjoy the classic buffalo sauce flavor without FODMAPs. Customize spice level, too!
- Low FODMAP Pasta Sauce in Slow Cooker - Make a delicious slow cooker pasta sauce to top gluten free noodles and so much more!
- Low FODMAP Enchilada Sauce - Skip the canned enchilada sauce and make this hearty, rich, flavorful sauce for low FODMAP enchiladas.
- Low FODMAP Pizza Sauce - Use this fresh, uncooked pizza sauce on low FODMAP pizza crust.
- Low FODMAP Tarter Sauce - A homemade tarter sauce for baked cod or any seafood dish.
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Recipe
Low FODMAP BBQ Sauce
Ingredients
- 29 ounces tomato puree canned
- 1 cup brown sugar (Note 1)
- ½ cup apple cider vinegar
- 2 tablespoons worcestershire sauce
- 1 teaspoon smoked paprika
- ½ teaspoon ancho chili powder
- 2 teaspoons kosher salt
- 2 teaspoons ground black pepper
Instructions
- In a medium saucepan, add tomato puree, brown sugar, apple cider vinegar, worcestershire sauce, smoked paprika, ancho chili powder, salt, and pepper. Stir until combined.
- Cook over medium heat. Allow the sauce to come to a slow boil, stirring constantly.
- Lower the heat to low and simmer for 10-15 minutes or until it thickens and comes together.
- Cool the BBQ sauce for fifteen minutes. Store in an airtight container in the refrigerator for up to ten days. Or freeze for up to four months and defrost before using.
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