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    Frizzled Leek » Recipes » Sauces

    Published: Jun 12, 2021 •Modified: Apr 9, 2022 by Mike Cleavenger • This post may contain affiliate links, which can earn us a commission • 3 Comments

    Low FodMap BBQ Sauce

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    ↓ Jump to Recipe

    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.

    Overhead picture of a spoon being dipped in a jar of bbq sauce. this recipe

    If you love summer cookouts and barbeques but suffer from digestive discomfort, my low-fodmap bbq sauce is perfect!

    Toss this sauce with ground beef to make my Sloppy Joe Stuffed Sweet Potatoes. Discover What to Serve with Sloppy Joes with 21+ of the best side dishes.

    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.

    If you are looking for more sauce suggestions, check out our Sauce Recipes. There you'll find recipes like Paleo Mayo, Whole30 Marinara Sauce, and a Whole30 Ranch Dressing.

    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.

    Ingredients

    Here is a visual overview of the ingredients used in this recipe. Scroll down to the recipe card for exact quantities.

    Molasses, worcestershire sauce, brown sugar, apple cider vinegar, tomato sauce and spices displayed in a visual picture.

    Ingredient Notes

    • 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.

    Step-By-Step Instructions

    Follow along to make the best low-fodmap bbq sauce, and if you have any questions drop them in the comment section below!

    A picture of bbq sauce sauce ingredients inside of a saucepan.

    Step 1: Combine all bbq sauce ingredients in a medium saucepan.

    Stirring bbq sauce with a wooden spoon.

    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.

    Chef Tips

    • 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.
    Overhead photo of bbq sauce in a small glass jar with a brush covered in bbq sauce.

    Recipe Faq's

    Is BBQ sauce low-fodmap?

    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.

    What makes bbq sauce taste like bbq sauce?

    To make a good bbq sauce you need a savory, salty, sweet, smoky, and tangy flavor profile.

    Can you freeze bbq sauce?

    Yes! BBQ sauce can be frozen for 3-4 months. The taste and texture don't typically change.

    What's the difference between tomato sauce and tomato puree?

    Tomato puree is quickly cooked, strained, and pureed. Tomato sauce usually has flavor additions like garlic, onion, and herbs.

    Storage

    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.

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    Did you make this recipe? Leave a ⭐️ review below and tag @thefrizzledleek on Instagram, Facebook, and Pinterest!

    📖 Recipe

    Close up picture of bbq sauce in a glass mason jar.

    LOW FODMAP BBQ SAUCE

    Mike Cleavenger
    With our LOW FODMAP BBQ SAUCE elevate your grilling game minus the digestive discomfort!
    5 from 4 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Cook Time 15 minutes mins
    Total Time 20 minutes mins
    Course how-to, sauces, Side Dish
    Cuisine American, LOW FODMAP
    Servings 3 cups
    Calories 282 kcal

    Ingredients
      

    • 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

    Instructions
     

    • 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.

    Notes

    Use tomato puree or tomato sauce and not tomato paste in this recipe.  Tomato paste is very thick and concentrated. 
    Adding a few ounces of water to your bbq sauce will prevent it from becoming too thick. 
    Check out the Monash App to see which ingredients are high in FODMAPs. 

    Nutrition

    Calories: 282kcal | Carbohydrates: 70g | Protein: 3g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.2g | Sodium: 153mg | Potassium: 1437mg | Fiber: 4g | Sugar: 61g | Vitamin A: 1167IU | Vitamin C: 19mg | Calcium: 145mg | Iron: 6mg
    DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on instagram. Tag @thefrizzledleek and hashtag it #thefrizzledleek.

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    Comments

    1. Sherry Browning says

      October 30, 2023 at 9:57 pm

      5 stars
      Great recipe! Thank you! Since I like mine a little more sweet and sour, I added a little yellow table mustard and a couple tablespoons maple syrup.

      Reply
      • Mike Cleavenger says

        October 31, 2023 at 3:27 am

        Thanks Sherry!
        I am happy you liked my recipe and modified it to your liking!

        Reply
    2. mikecleavenger says

      April 12, 2023 at 1:04 am

      5 stars
      This Whole30 BBQ recipe is delicious on just about everything. I like to use this sauce on my pulled chicken.

      Reply
    5 from 4 votes (2 ratings without comment)

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    Wearing a chef jacket standing with my arms crossed in front of floating shelves.

    I'm a chef, husband, and father of two beautiful girls. The Frizzled Leek is a blog about getting families back in the kitchen. Here you won't just follow recipes, you will be developing your cooking skills too!

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