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Home » All Recipes » Sauces & Dips » Healthy Homemade BBQ Sauce (Gluten Free, Vegan, Refined Sugar Free)

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Healthy Homemade BBQ Sauce (Gluten Free, Vegan, Refined Sugar Free)

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A delicious, healthy alternative to the additive laden commercial versions, this Healthy Homemade BBQ Sauce is super easy to whip up and way more tasty!

A delicious, healthy alternative to the additive laden commercial versions, this Healthy Homemade BBQ Sauce is super easy to whip up and way more tasty!

Healthy Homemade BBQ Sauce (Gluten Free, Vegan, Refined Sugar Free)

I have a confession to make…most of the time I can’t stand BBQ sauce…all too often it is sickly sweet and kind of chemical tasting. I nearly always avoid it when I am in a restaurant or at a BBQ for fear of having something totally delicious completely and utterly ruined by it!

Not to mention the fact that so many commercial BBQ sauces are packed full of additives and absolutely laden with sugar!!

Healthy Homemade BBQ Sauce (Gluten Free, Vegan, Refined Sugar Free)

The thing is though, barbecue sauce can be absolutely lovely…homemade BBQ sauce in particular, if made right, tastes complete and utterly delicious and has the total opposite effect of the sickly sweet versions – making a lovely dish taste even better!

But even good homemade BBQ sauces can be quite high in sugar and/or include ingredients that are full of additives. I wanted to create a BBQ sauce that was totally delicious, but much lower in sugar (and completely free from refined sugar), as well as being full of natural healthy ingredients and suitable for as many different dietary needs as possible.

Healthy Homemade BBQ Sauce (Gluten Free, Vegan, Refined Sugar Free)

The result is my Healthy Homemade BBQ Sauce – which I think is just a wonderful BBQ sauce in its own right, but the fact that it’s healthy too is a total bonus! I’ve used tinned tomatoes as the base of my recipe (rather than tomato ketchup, as so many recipes use), I’ve then added onion and garlic, which are pretty standard in most barbecue sauce recipes, a little maple syrup for sweetness, apple cider vinegar for sharpness, smoked paprika for that gorgeous smoky flavour, and just a touch of cayenne pepper for a little peppery kick (you can leave the cayenne pepper out if you don’t like it, or add in a little chilli instead).

I’ve used tamari (gluten free soy sauce) for depth and that umami flavour, rather than Worcestershire sauce, as most recipes tend to use. This is partly because I prefer it and partly to make this BBQ sauce suitable for those following a vegetarian/vegan diet (Worcestershire sauce generally contains anchovies) and / or a gluten free diet (many brands of Worcestershire sauce contain gluten). Feel free to use Worcestershire sauce or normal soy sauce instead of tamari if that works better for you.

Healthy Homemade BBQ Sauce (Gluten Free, Vegan, Refined Sugar Free)

You can use this sauce just as it is, or if you prefer a smooth BBQ sauce, as I do, simply blend in your blender. Used my Froothie Optimum G2.3 Blender, which turned this into a super smooth sauce in less than 2 minutes on the Fruit and Veg setting (check out my Froothie review for more details).

This delicious Healthy Homemade BBQ Sauce is perfect with all your barbecue favourites, from burgers to sausages, kebabs to slow cooked pulled pork, and of course delicious with veggie burgers too! But I made this batch especially to go with my Slow Cooker BBQ Chicken Sliders…

Slow Cooker BBQ Chicken Sliders

This Healthy Homemade BBQ Sauce will keep in an airtight container for about a week in the fridge. (I like to use an old jam jar or passata bottle.) It won’t keep as long as the commercial barbecue sauces, due to the low sugar content and because it doesn’t contain preservatives  – a short shelf life is a good thing in this case! Though this BBQ sauce is so yummy, you will probably find it won’t be around long enough for you to be worrying about shelf life! If you need this BBQ sauce to last longer (perhaps because you’ve made a massive batch), simply freeze it.

Healthy Homemade BBQ Sauce (Gluten Free, Vegan, Refined Sugar Free)

 

Healthy Homemade BBQ Sauce (Gluten Free, Vegan, Refined Sugar Free)
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5 from 2 votes

Healthy Homemade BBQ Sauce (Gluten Free, Vegan, Refined Sugar Free)

A delicious, healthy alternative to the additive laden commercial versions, this Healthy Homemade BBQ Sauce is super easy to whip up and way more tasty! (Serves 8-20, depending on what you are using it for!)
Prevent your screen from going dark
Course Sauce
Cuisine American, British
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 20 people
Calories 20kcal
Author Eb Gargano

Ingredients

Metric - US Customary
  • 1 tablespoons olive oil coconut oil or rapeseed oil
  • 1 onion finely chopped
  • 3 garlic cloves finely chopped or crushed
  • 3 teaspoons smoked paprika
  • ¼ - ½ teaspoon cayenne pepper
  • 400 g tin chopped tomatoes / passata
  • 2 tablespoons maple syrup
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons tamari

Instructions

  • Place the oil and onions in a medium saucepan and fry gently over a low heat, covered with a lid, for 5 minutes or until softened.
  • Add the garlic and fry for one more minute, then add the paprika and cayenne pepper and fry for a further minute – add a little water if it seems too dry.
  • Add all the rest of the ingredients and bring to the boil then reduce and cook on a low heat for 20-30 minutes until thick and syrupy
  • Serve just as it is, or blend in your blender for 1-2 minutes until smooth. (If using a Froothie Optimum 2.3, blend on the Fruit and Veg setting)
  • Serve with all your BBQ favourites.

Notes

Nutrition information is approximate and meant as a guideline only.

Nutrition Facts
Healthy Homemade BBQ Sauce (Gluten Free, Vegan, Refined Sugar Free)
Amount Per Serving
Calories 20
% Daily Value*
Sodium 129mg6%
Potassium 62mg2%
Carbohydrates 3g1%
Sugar 1g1%
Vitamin A 170IU3%
Vitamin C 2.4mg3%
Calcium 11mg1%
Iron 0.3mg2%
* % Daily Values are based on a 2000 calorie diet
Tried this recipe?I'd love to hear about it! Leave a review in the comments below.

 

Need more BBQ inspiration? Check out my collection of easy peasy BBQ recipes!

Easy Peasy BBQ Recipes

 

Pin Healthy Homemade BBQ Sauce for later

A delicious, healthy alternative to the additive laden commercial versions, this Healthy Homemade BBQ Sauce is super easy to whip up and way more tasty! #glutenfree #vegan #refinedsugarfree #bbq #bbqsauce

 

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Disclosure

I am a Froothie ambassador and this post contains affiliate links, which means if you buy a Froothie product using my links, I will get a small commission, but it will not cost you a penny more. Please rest assured I only recommend products that I like and find helpful in the kitchen and think my readers will like too.

For more information on collaborative posts please read my disclosure page.

 

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26 Comments

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Comments

  1. Kate | Veggie Desserts says

    24th July 2017 at 12:29 pm

    A healthy bbq sauce? Yes please! This sounds amazing.

    Reply
    • Eb Gargano says

      24th July 2017 at 12:59 pm

      Thanks Kate! I was really amazed how few recipes for healthy bbq sauce there are out there…and this tastes so amazing, you’d never guess how healthy it is! Eb x

      Reply
  2. jacqui says

    25th July 2017 at 11:44 am

    Another fab recipe Eb. I love the flavour smoked paprika adds to sauces although last time I managed to buy a hot paprika so now all my sauces have a real kick, I prefer the milder one myself.

    Reply
    • Eb Gargano says

      25th July 2017 at 11:52 am

      Thanks Jacqui – I have to say I am smoked paprika obsessed! Ever since a friend of mine gave me a massive tin from Spain! I love the stuff, and it works so well in BBQ sauce. Eb x

      Reply
  3. Nico @ yumsome says

    25th July 2017 at 2:30 pm

    This definitely looks and sounds so much nicer than the stuff you can buy in the shops (why is it always so brown, too?!). I don’t think this one would leave me clutching my chest, and gasping for air, due to the excessive amount of vinegar, nor feeling as though my teeth are going to fall out because of all the sugar!

    Well done, Eb – I shall be trying this one. And shall share too, of course! xx

    Reply
    • Eb Gargano says

      26th July 2017 at 5:40 pm

      Thanks Nico! Yes – the brown always intrigues me too!! Much prefer the bright red of my sauce 😀 Haha – no definitely no chest clutching or fear over teeth to be had with my BBQ sauce. Thanks for sharing and let me know how you get on if you try it 🙂 Eb x

      Reply
  4. Angela / Only Crumbs Remain says

    25th July 2017 at 2:57 pm

    It’s amazing how so many shop bought foods are high in sugar (and salt) … other than things you expect to be sweet like cakes etc. I love the sound of this mix Eb, and as you suggest there’s no need for all of that additional sugar in a homemade one because it’s not going to last long anyway.

    Angela x

    Reply
    • Eb Gargano says

      26th July 2017 at 5:44 pm

      Oh it really is! So many savoury foods have added sugar and I always think most bought sweet foods still have far too much, but then I don’t have much of a sweet tooth… I very rarely add any kind of sugar to savoury food, but I do think BBQ sauce needs a little, which is why I’ve added the maple syrup…but not the usual truckload!! Eb x

      Reply
  5. Kirsty Hijacked By Twins says

    27th July 2017 at 12:40 pm

    Homemade sauces are always so much tastier and healthier than mass produced shop versions. This sauce is no exception, it sounds perfect. Thank you for sharing with #CookBlogShare x

    Reply
    • Eb Gargano says

      27th July 2017 at 1:32 pm

      Totally agree, but especially with BBQ sauce – sooooo much nicer homemade! Thanks for your kind comments 🙂 Eb x

      Reply
  6. Choclette says

    27th July 2017 at 9:03 pm

    I am so with you on this. The first BBQ sauce I ever liked was the one I made myself earlier this summer – what a revelation. Yours looks quite different, but equally delicious.

    Reply
    • Eb Gargano says

      27th July 2017 at 9:18 pm

      Oooh I’ll have to check yours out and see how you’ve done it. Totally agree that homemade BBQ sauce is miles better than any bought sauce I’ve had – I’m sure there MUST be good healthy BBQ sauces out there somewhere, but I’ve never seen or tasted one…or maybe it’s a gap in the market that needs filling!! Eb x

      Reply
      • Choclette says

        15th August 2017 at 3:10 pm

        Great idea. I need a business opportunity 😉

        Reply
        • Eb Gargano says

          17th August 2017 at 3:40 pm

          Oh you should do it! A lovely range of healthy vegan and gluten free sauces…I am sure you’d be onto a winner 😀 (and if you don’t I might!!) Eb x

          Reply
  7. Jo Allison - Jo's Kitchen Larder says

    27th July 2017 at 9:58 pm

    I love homemade sauces but have never tried BBQ one and I think it’s time to fix that oversight real quick with your recipe Eb! 🙂 Love the colour too! x

    Reply
    • Eb Gargano says

      28th July 2017 at 11:23 am

      Oh you definitely need to fix that!! 😀 Thanks for your kind comments. Let me know what you think if you make it! Eb x

      Reply
  8. Corina says

    28th July 2017 at 2:45 pm

    I love homemade bbq sauce although I have to admit that my homemade ones are not quite as healthy as this one. I also don’t like most of the bottled sauces as they taste far too artificial and the brown can be off-putting, although I have made homemade ones with soy sauce, balsamic vinegar and dark sugar that do turn out brown! I’d love to try this one so thanks for sharing with #CookOnceEatTwice

    Reply
    • Eb Gargano says

      28th July 2017 at 6:23 pm

      Haha – it seems I am not alone in my dislike of BBQ sauce…you should definitely give this one a go – it is full of goodness, but doesn’t actually taste ‘healthy’, just yummy 🙂 Eb x

      Reply
  9. Vicky | The Flourishing Pantry says

    28th July 2017 at 6:37 pm

    My boyfriend slathers BBQ sauce on everything and I always hate the idea of how much sugar and additives are in it! This sounds like a fantastic alternative, definitely giving it a try. Thanks so much for sharing – found you on #RecipeOfTheWeek

    Reply
    • Eb Gargano says

      31st July 2017 at 10:25 pm

      Oooh yeah, so many BBQ sauces have scary amounts of sugar and additives and just kind of taste weird and chemically!! Glad you like my recipe – let me know how you get on if you try it! 😀 Eb x

      Reply
  10. Mel says

    28th July 2017 at 9:49 pm

    Your BBQ sauce sounds absolutely divine, Eb! I love the fact you’ve used only a small amount of natural sugar. Thanks for joining in with #FreeFromFridays.

    Reply
    • Eb Gargano says

      31st July 2017 at 10:27 pm

      Thanks Mel! It does taste super yummy 🙂 I ummed and ahhed about putting any sugar in it (I generally try to avoid it in savoury food), but I just felt BBQ sauce wouldn’t be BBQ sauce without a touch of sweetness – this feels like I’ve got the balance right! Eb x

      Reply
  11. Nat - Awaybies says

    1st August 2017 at 2:23 pm

    Can’t wait to try this out and I think I even have all the ingredients at home! #brillblogposts

    Reply
    • Eb Gargano says

      1st August 2017 at 5:49 pm

      Yes, that’s one great thing about this sauce, pretty much all storecupboard basics, so easy to whip up at the drop of a hat! Hope you enjoy it!! 😀 Eb x

      Reply
  12. Sammie says

    10th August 2017 at 6:42 pm

    I had to come and see how this delicious looking BBQ sauce is made. I too am not a fan of BBQ sauce made commercially. My daughter however, is. I’m going to make this and see how she likes it. From the ingredients I already know I will!

    Reply
    • Eb Gargano says

      12th August 2017 at 8:59 pm

      Thanks Sammie! It’s a yummy one – personally I waay prefer it to the commercially available ones which always taste a little artificial to me…I do hope your daughter likes it…let me know what she thinks! 😀 Eb x

      Reply

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Hi and welcome to Easy Peasy Foodie! I’m Eb – a professional blogger, busy mum and passionate foodie and it is my mission in life to make cooking EASIER and MORE DELICIOUS! READ MORE

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