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.
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.
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.
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.
How To Make Low FODMAP Blackberry Maple BBQ Sauce
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.
You will be left with a GORGEOUS colored purée!
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.
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…
And it works wonders for our craveable BBQ Pork Sliders…
Or how about drizzled over tacos or Tostadas?
More BBQ Sauces
More BBQ SaucesMake sure to check out these additional BBQ sauce recipes:
- Low FODMAP Sweet and Sticky BBQ Sauce
- Low FODMAP Hot and Tangy BBQ Sauce
- Low FODMAP Rhubarb BBQ Sauce
- Low FODMAP Orange Marmalade BBQ Sauce
- Low FODMAP BBQ Sauce 2.0
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
Ingredients:
- 1 cup (150 g) fresh blackberries
- ½ cup (120 ml) water
- ½ teaspoon FreeFod Garlic Replacer
- ½ teaspoon FreeFod Onion Replacer
- 1 ¼ cups (340 g) ketchup
- ½ cup (107 g) firmly packed light brown sugar
- ½ cup (120 ml) pure maple syrup
- 1 tablespoon Worcestershire sauce, such as Lea & Perrins
- 2 1/2 teaspoons dry mustard
- 2 teaspoons smoked paprika, or regular paprika
- 1 ½ teaspoon kosher salt
- 1 teaspoon freshly ground black pepper
- 1/8 teaspoon cayenne
Preparation:
-
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.
-
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.
Notes:
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.
Nutrition
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.
