Slather Your Pig…Or
Barbecue sauce, or BBQ sauce as we refer to it around here, stirs debate. From what goes into it – tomato based or not – to whether it should be primarily spicy or sweet and then there is the issue of amount. My DH (dear husband) hails from Memphis.
Any so-called barbecued meat drowned in sauce is a travesty in his book.
He also keeps bringing up this sauce he used to make based upon Dr. Pepper, but I keep pointing out that the carbonated beverage is not only not tested for FODMAPs but I personally find it offensive, so that one is on the back burner for development.
I will concede that within a BBQ sauce it could work, but I digress.
1.0 to 2.0 and Beyond
So, why do I call this BBQ Sauce 2.0? Because I created a basic version for my book, The Low-FODMAP Diet Step by Step, but knew that I needed to create one just for you while there was still plenty of grilling and barbecue weather in front of us.
This version is a little more complex and a tad spicier. It is easy to make and keeps well. I use it on chicken and pork the most, but it has even made its way onto salmon tacos for a mash-up of cuisines or slathered on tofu.
The recipe doubles well. I made a huge batch for a July 4th celebration and even all the non-FODMAPers were quite happy. Actually, I have even quadrupled the recipe and it still works very well. Good to know for very large parties.
As always, remember to try small amounts first to assess your tolerance. Monash finally tested chipotle peppers and they do have some fructose content, so if you are sensitive, be prudent.
More BBQ Sauces
Make sure to check out these additional BBQ sauce recipes:
- Low FODMAP Hot and Tangy BBQ Sauce
- Low FODMAP Sweet and Sticky BBQ Sauce
- Low FODMAP Pineapple Whiskey BBQ Sauce
- Low FODMAP Blackberry Maple BBQ Sauce
- Low FODMAP Orange Marmalade BBQ Sauce
- Low FODMAP Rhubarb BBQ Sauce
BBQ Sauce 2.0
You can always use another BBQ sauce and this one is low FODMAP.
Low FODMAP Serving Size Info: Makes about 2 ½ cups (600 ml); serving size ¼ cup (60 ml)
- 2 cups (480 ml) canned tomato sauce (without any kind of garlic or onion)
- 1/2 cup (120 ml) apple cider vinegar
- 1/2 cup (120 ml) pure maple syrup
- 1/4 cup (54 g) firmly packed light brown sugar
- 1 tablespoon plus 1 teaspoon Worcestershire sauce, use gluten-free, such as Lea & Perrins brand, if following a gluten-free diet
- 2 teaspoons to 2 tablespoons Chipotle Peppers in Adobo Sauce, or to taste
- 2 teaspoons Dijon mustard, use gluten-free if following a gluten-free diet
- 1 teaspoon ground cumin
- 1/2 teaspoon celery seed
- 1/2 teaspoon smoked paprika
- Kosher salt
- Freshly ground black pepper
- Cayenne pepper
Whisk the tomato sauce, vinegar, maple syrup, brown sugar, Worcestershire sauce, chipotle in adobo, mustard, cumin, celery seed and smoked paprika together in a medium-size saucepan until very well combined. Season with salt and pepper and cayenne, to taste but be aware that the flavors will change, so season lightly for now.
Simmer over medium heat for about 15 to 20 minutes, whisking occasionally, until the sauce is slightly thickened.
Season again with salt and pepper, if needed. If you would like more spice, add more chipotles in adobo sauce or a more cayenne. Cook for 1 minute more to blend the flavors. Remove from the heat, allow to cool to room temperature, then refrigerate in an airtight container for up to 1 week.
If You Can Tolerate
- Fructans: If you passed the fructan garlic and onion challenges, feel free to use a commercially prepared tomato sauce that contains them. If you passed the fructan garlic challenge, you have the option of using canned chipotle in adobo sauce, which contains garlic.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.