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–+ servings
Close up picture of bbq sauce in a glass mason jar.
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5 from 4 votes

LOW FODMAP BBQ SAUCE

With our LOW FODMAP BBQ SAUCE elevate your grilling game minus the digestive discomfort!
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: how-to, sauces, Side Dish
Cuisine: American, LOW FODMAP
Servings: 3 cups
Calories: 282kcal
Author: Mike Cleavenger

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