Our Low-Fodmap BBQ Sauce is both flavorful and gut friendly! Don't sacrifice flavor at your next backyard barbeque. Keep reading to find out how to make this bbq sauce from scratch.
If you love summer cookouts and barbeques but suffer from digestive discomfort, my low-fodmap bbq sauce is perfect!
This simple bbq sauce comes together quickly and is delicious! Molasses and brown sugar are used for sweetness.
We selected our spices carefully without the use of garlic and onion powders.
How do I know if an ingredient is low-fodmap?
The best way to find out is to download the Monash App. There you will find a guide on which foods are high in FODMAPs.
What makes this recipe so good
- Gut-friendly ingredients: We carefully selected ingredients that are low-fodmap. Enjoy a sweet and tangy bbq sauce without potentially triggering ingredients.
- Homemade Deliciousness: Unlike many store-bought sauces with preservatives, our ingredients are handpicked for freshness.
- Great summer condiment: This is a great sauce to slather your chicken, pulled pork, and smoked brisket with.
Here is a visual overview of the ingredients used in this recipe. Scroll down to the recipe card for exact quantities.
- Molasses - Used for a deep and sweet flavor!
- Tomato Sauce - Gives the bbq sauce a tomato base without the need for ketchup. Sometimes ketchup comes sweetened, and I like to control the sweetness of my barbecue sauce.
- Worcestershire - Combination of sweet, tangy, salty, and savory flavors that are great in bbq sauce.
- Apple Cider Vinegar - Used to make this sauce tangy. Apple and barbeque sauce is a classic combination.
- Spices - Cumin, nutmeg, mustard, chili powder, ginger, and paprika are the spices we used.
Substitutions and Variations
- Whole30 - Blend bbq sauce with 4-5 pitted dates and remove the molasses and brown sugar from the recipe.
- Gluten-Free - Remove the Worcestershire sauce for a gluten-free option.
- Sugar-Free - Pineapple juice, apples, apricots, and dates can naturally sweeten your sauce.
Follow along to make the best low-fodmap bbq sauce, and if you have any questions drop them in the comment section below!
Step 1: Combine all bbq sauce ingredients in a medium saucepan.
Step 2: Bring to a simmer and cook for 15 minutes over medium-low heat.
Quick Tip - Add 2 ounces of water before cooking the sauce to prevent it from becoming too thick.
- This bbq sauce can be enjoyed right away, but will taste better if you let the flavors meld together for a day.
- Serve this sauce with pulled pork, brisket, chicken, tofu, and hamburgers.
- If the sauce ends up being too thick, add a tablespoon of water at a time until the desired thickness.
- Not all tomato sauces are low-fodmap friendly. Read the ingredients to make sure there is no onion or garlic in the sauce.
Most store-bought brands are not because they contain a high amount of sugar, garlic, and onions. Making a homemade bbq sauce is your best bet, and check the Monash App to see what ingredients are low-fodmap friendly.
To make a good bbq sauce you need a savory, salty, sweet, smoky, and tangy flavor profile.
Yes! BBQ sauce can be frozen for 3-4 months. The taste and texture don't typically change.
Tomato puree is quickly cooked, strained, and pureed. Tomato sauce usually has flavor additions like garlic, onion, and herbs.
How to store homemade bbq sauce?
Cool bbq sauce down to room temperature and transfer it to an airtight container like a mason jar. Place in the refrigerator for up to two weeks.
Can you freeze bbq sauce?
Yes! BBQ sauce can be frozen for 3-4 months and the taste and texture don't typically change.
Other sauces to try
LOW FODMAP BBQ SAUCE
- 2 cups tomato puree no garlic or onion added
- ⅓ cup brown sugar
- ⅓ cup molasses
- ¼ cup apple cider vinegar
- 1 tablespoon worcestershire sauce
- 3 ounces water
- 1 teaspoon cumin
- ½ teaspoon chili powder
- ½ teaspoon smoked paprika
- ½ teaspoon ground ginger
- ½ teaspoon ground mustard powder
- ⅛ teaspoon ground nutmeg
- salt and pepper too taste
- Prepare the sauce by placing all of the barbecue sauce ingredients in a medium saucepot.
- Bring to a boil, stirring constantly, and turn the heat down to a simmer.
- Simmer for 15 minutes. Serve bbq sauce hot to cool it down to room temperature and refrigerate.