Recipes | Sauces, Salsas & Condiments

Low FODMAP Blackberry Maple BBQ Sauce

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This Low FODMAP Blackberry Maple BBQ Sauce is a little sweet, but also has complexity from fresh blackberries. Maple syrup and brown sugar, both low FODMAP sweeteners, are used in this recipe along with Worcestershire sauce, mustard, paprika and both FreeFod Onion Replacer and the Garlic Replacer. These are powders that work very similarly to garlic and onion powder. Heat comes from a little cayenne.

side view of low FODMAP Blackberry Maple BBQ Sauce in clear pitcher, dark table

Blackberries & FODMAPs

I was inspired to make this BBQ sauce when I read about FODMAP Friendly’s lab testing of blackberries.

Blackberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly has lab tested blackberries and gives them a “Pass” at 1 cup (150 g). Monash lab results state that 1 small berry at 4g is Green Light low FODMAP. Obviously, this is a large discrepancy.

We are using the FODMAP Friendly lab tested findings for blackberries for this recipe. As always, eat to your tolerance. For a more in-depth conversation on blackberries, you can read more in our Slablova recipe.

low FODMAP Blackberry Maple BBQ Sauce in clear pitcher, dark table; blackberries scattered about

Ketchup & FODMAPs

Monash has lab tested both ketchup with and without high fructose corn syrup. Their low FODMAP serving size is the same, which is 13 g portions for both. Monash says this is equal to “1 sachet”, which we have weighed and measured, and 13 g is equal to 2 ¼ teaspoons.

If you stick with our serving size for this Low FODMAP Blackberry Maple BBQ Sauce, the ketchup will remain in a low FODMAP amount.

The serving size for this Low FODMAP Blackberry Maple BBQ Sauce is small – 1 ½ tablespoons. Does this mean this is all you can eat without triggering symptoms? Not necessarily.

For additional educational background in regard to the blackberries and the ketchup, and calculating FODMAP tolerance in general, please read our articles, What Is A Low FODMAP Serving Size? and also Ask The Right Question: Is It Low FODMAP vs. Can I Tolerate This?

BTW, we use Heinz Ketchup in the Test Kitchen for recipe testing.

low FODMAP Blackberry Maple BBQ Sauce in clear pitcher, dark table

Garlic & Onion Flavor

Garlic and onions contain fructans, which can be major IBS triggers. The FreeFod Garlic Replacer and the Onion Replacer are powdered and can be used similarly to garlic and onion powders. And they are lab tested and certified low FODMAP by FODMAP Friendly! You can make this Low FODMAP Blackberry Maple BBQ Sauce without them, but it will pale in comparison for general flavor and balance. 

Ingredients for Low FODMAP Blackberry Maple BBQ Sauce

Maple syrup is a low FODMAP sweetener, but make sure you are using pure maple syrup. “Table syrup” and “pancake syrup” are maple flavored and typically contain high fructose corn syrup, which is high FODMAP.

 Ingredients for Blackberry Maple BBQ Sauce 

How To Make Low FODMAP Blackberry Maple BBQ Sauce 

Place the blackberries in blender carafe.

looking down in blender at blackberries on bottom

Measure out your water and whisk in the FreeFod Garlic Replacer and FreeFod Onion Replacer until dissolved, then pour into blender. Purée the blackberries and water.

Pour the liquified berries through a fine-meshed strainer into a bowl. Press firmly to extract as much liquid as possible.

straining blackberry purée into a measuring cup

Discard seeds remaining in strainer.

using spatula to press pureed blackberries through a strainer, leaving seeds behind

You will be left with a GORGEOUS colored purée!

strained blackberry purée in measuring cup

Pour the berry mixture into a saucepan and whisk in the ketchup, brown sugar, maple syrup, Worcestershire sauce, dry mustard, paprika, salt, pepper and cayenne.

Ingredients for Blackberry BBQ sauce in saucepan, ready to be whisked together

Whisk together until combined. Bring to a simmer over low-medium heat and cook for 5 minutes, whisking often.

Ingredients for Blackberry BBQ sauce in saucepan, whisked together and simmering

Cool the sauce. BBQ sauce is ready to use, or you may refrigerate it in an airtight container for up to 1 week. Whisk before using.

looking down into small pitcher of blackberry maple BBQ sauce on gray surface

Using Your BBQ Sauce

You can use our various BBQ sauces in so many ways.

See this sauce in action on our Low FODMAP Blackberry Maple BBQ Ribs

low FODMAP Blackberry Maple BBQ Ribs on wooden board; extra sauce alongside

And it works wonders for our craveable BBQ Pork Sliders… 

closeup photo of BBQ Pork Slider with coleslaw on metal tray

Or how about drizzled over tacos or Tostadas?

closeup image of low FODMAP pork BBQ tostadas on sheet pan; zig zag of BBQ sauceMore BBQ Sauces

Make sure to check out these additional BBQ sauce recipes:

side view of low FODMAP Blackberry Maple BBQ Sauce in clear pitcher, dark table
5 from 1 vote

Low FODMAP Blackberry Maple BBQ Sauce

This Low FODMAP Blackberry Maple BBQ Sauce is a little sweet, but also has complexity from fresh blackberries. Both maple syrup and brown sugar, both low FODMAP sweeteners, are used in this recipe along with Worcestershire sauce, mustard, paprika and both FreeFod Onion Replacer and the Garlic Replacer. These are powders that work very similarly to garlic and onion powder. Heat comes from a little cayenne.

Low FODMAP Serving Size Info: Makes about 2 ½ cups (600 ml); serving size 1 ½ tablespoons; approximately 26 servings

Makes: 26 Servings
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Place the blackberries in blender carafe. Measure out your water and whisk in the FreeFod Garlic Replacer and FreeFod Onion Replacer until dissolved, then pour into blender. Purée the blackberries and water. Pour the liquified berries through a fine-meshed strainer into a bowl. Press firmly to extract as much liquid as possible. Discard seeds remaining in strainer.
  2. Pour the berry mixture into a saucepan and whisk in the ketchup, brown sugar, maple syrup, Worcestershire sauce, dry mustard, paprika, salt, pepper and cayenne. Whisk together until combined. Bring to a simmer over low-medium heat and cook for 5 minutes, whisking often. Cool the sauce. BBQ sauce is ready to use, or you may refrigerate it in an airtight container for up to 1 week. Whisk before using.

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Blackberries: Blackberries have been lab tested by both Monash University and FODMAP Friendly. The Monash lab results state that 1 small berry at 4g is Green Light low FODMAP. FODMAP Friendly has lab tested blackberries and gives them a “Pass” at 1 cup (150 g).
  • Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Basic, Condiment, Sauce
Cuisine: American

Nutrition

Calories: 44kcal | Carbohydrates: 11g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 245mg | Potassium: 56mg | Fiber: 1g | Sugar: 9g | Vitamin A: 138IU | Vitamin C: 1mg | Calcium: 8mg | Iron: 1mg

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.