The Ultimate Homemade Low FODMAP BBQ Sauce

Are you a barbecue lover on a low-FODMAP or keto diet? Look no further! This homemade low-FODMAP BBQ sauce is the perfect blend of tangy, slightly sweet, and bursting with flavor. It’s not only sugar-free but also suitable for low-carb diets. Get ready to elevate your barbecue game with this incredible sauce.

BBQ Sauce

Why Choose a Low-FODMAP BBQ Sauce?

While there are many barbecue sauces on the market, they often contain ingredients that aren’t FODMAP-friendly. This homemade sauce, however, uses all low-FODMAP ingredients, making it suitable for those with dietary restrictions. Whether you follow a low-FODMAP diet or not, this sauce is guaranteed to delight your taste buds.

What Makes This Recipe Special?

This low-FODMAP BBQ sauce takes ordinary dishes and transforms them into extraordinary culinary experiences. Its incredible flavor will leave you wanting more. Here’s why this sauce is an absolute must-have:

  • It’s quick and easy, ready in just 15 minutes.
  • There’s no refined sugar or high-fructose corn syrup.
  • It’s a healthy choice that you can feel good about.
  • Making your own sauce from scratch saves you money.
  • This recipe doesn’t use ketchup, so you’re covered even if you don’t have any low-FODMAP ketchup on hand.
  • You can customize the ingredients to suit your taste preferences.


To make this delicious sauce, you’ll need the following low-FODMAP ingredients:

  • Tomato sauce (choose a brand without garlic and onion)
  • Molasses (opt for blackstrap for a rich flavor)
  • Red wine vinegar or apple cider vinegar
  • Sweetener of choice (powdered stevia is a great low-carb option)
  • Worcestershire sauce (adds incredible umami flavor)
  • Smoked paprika (a fantastic liquid smoke substitute)
  • Mustard powder (or regular mustard)
  • Allspice (for amazing depth of flavor)
  • Cumin powder (nutty, warm, and slightly smoky)
  • Powdered clove (adds a pungent sweetness)
  • Powdered coriander (optional, imparts a light, sweet citrus flavor)
  • Red pepper flakes or Aleppo pepper (for a gentle kick)
  • Salt and pepper (to bring all the flavors together)
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BBQ Sauce Ingredients

How to Make the Sauce

Making this BBQ sauce is a breeze. Here’s a quick rundown of the process:

  1. Combine all the ingredients in a pot.
  2. Season to taste.
  3. Simmer for 15 minutes, allowing the flavors to meld together.
  4. Store the sauce in an airtight container in the refrigerator.

TIP: For the best flavor, make the sauce a day ahead of time and let it sit overnight. The flavors will continue to develop and combine, creating an even more incredible taste.

Serving Suggestions

This versatile sauce can be used in various ways. Here are some serving suggestions to get your creative juices flowing:

  • Slather it on ribs, barbecue chicken, shrimp skewers, or even tofu.
  • Use it for pulled pork, chicken, or beef.
  • Spoon it over sliders or hot dogs.
  • Dip a toasted cheese sandwich, fries, or chicken strips into it for a low-FODMAP treat.
  • Brush it on flank steak or use it as a steak dipping sauce.

The possibilities are endless!

How to Store

Store the sauce in an airtight container in the refrigerator for up to 10 days. Mason jars work great for this purpose. If you can’t use it all within that time, consider freezing it for later use.


Looking to switch things up? Here are some delicious variations you can try:

  • Add some cayenne, chipotle powder, or extra red pepper flakes for a spicy kick.
  • Incorporate a splash of Kentucky bourbon for a bold flavor.
  • Enhance the richness by adding a couple of tablespoons of port wine.
  • Make a low-sodium version by reducing or omitting Worcestershire sauce and salt.
  • Transform it into a Whole30-friendly sauce by using coconut aminos instead of Worcestershire sauce and pureed sweet fruit like mango or pineapple as a sweetener.
  • Play with warming spices like cinnamon or turmeric for unique flavor profiles.
  • For a hint of garlic flavor, add up to 2 tablespoons of garlic-infused olive oil.
  • Experiment with smoky flavors using smoked paprika, chipotle powder, or smoked salt.
  • Boost umami with anchovy paste or add a citrus-like tang with tamarind paste.
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This homemade low-FODMAP BBQ sauce is a game-changer for barbecue enthusiasts seeking a healthier option. With its irresistible flavor and versatile usage, it’s a must-have condiment for every barbecue lover. So fire up the grill, slather on the sauce, and get ready for a tantalizing culinary experience. Try it today and taste the difference!

Rowdy Hog Smokin BBQ