In our effort to bring you enticing condiments and barbecue sauces, this Low FODMAP Pineapple Whiskey BBQ Sauce is another addition to our arsenal ( and your). Based upon low FODMAP amounts of ketchup, brown sugar and chopped pineapple, it also includes whiskey, which has been lab tested for FODMAPs. This sauce, like our Blackberry Maple BBQ Sauce, Hot and Tangy BBQ Sauce and our Sweet and Sticky BBQ Sauce, is incredibly easy to make; just simmer in one pot and you are done.
Whiskey & FODMAPs
We have an entire article for you on Mocktails & Cocktails, which details all kinds of drinks that you can enjoy while following the low FODMAP diet – including mixers.
We also suggest that you read our article on Alcohol and The Low FODMAP Diet.
Whiskey has been lab tested and according to Monash University is low FODMAP in amounts of 30 ml per serving. Our serving size of Low FODMAP Pineapple Whiskey BBQ Sauce is well below that.
Pineapple & FODMAPs
Monash and FODMAP Friendly have both lab tested fresh pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g).
Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans. If you are stable and digest fructans pretty well, check out our Tropical Biscotti that uses a small amount of dried pineapple.
Ketchup & FODMAPs
Monash has lab tested both ketchup with and also without high fructose corn syrup. Their low FODMAP serving size is the same, which is 13 g portions for either one. Monash says this is equal to “1 sachet”, which we have weighed and measured, and 13 g is equal to 2 ¼ teaspoons.
By the way, we use Heinz Ketchup in the Test Kitchen for recipe testing.
If you stick with our serving size for this Low FODMAP Pineapple Whiskey BBQ Sauce, the ketchup will remain in a low FODMAP amount.
The serving size of this BBQ sauce is a small 1 tablespoon amount. Does this mean this is all you can eat without triggering symptoms? Not necessarily – and the answer will be different for everyone.
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?
Ingredients For Low FODMAP Pineapple Whiskey BBQ Sauce
How To Make Low FODMAP Pineapple Whiskey BBQ Sauce
Simply place all of the ingredients in a saucepan…
…then whisk together, and simmer gently.
After about 20 minutes the sauce will darken and thicken. Keep cooking!
After 30 minutes and some whisking, the pineapple will break down on its own.
TA DA! Your sauce is ready to use.
See this sauce in action in our Low FODMAP Pineapple Whiskey BBQ Ribs. Serve with a side of potato salad or slaw and DIG IN!
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 Blackberry Maple BBQ Sauce
- Low FODMAP Rhubarb BBQ Sauce
- Low FODMAP Orange Marmalade BBQ Sauce
- Low FODMAP BBQ Sauce 2.0
Low FODMAP Pineapple Whiskey BBQ Sauce
In our effort to bring you enticing condiments and barbecue sauces, this Low FODMAP Pineapple Whiskey BBQ Sauce is another addition to our arsenal ( and your). Based upon low FODMAP amounts of ketchup, brown sugar and chopped pineapple, it also includes whiskey, which has been lab tested for FODMAPs. This sauce, like our Blackberry Maple BBQ Sauce, Hot and Tangy BBQ Sauce and our Sweet and Sticky BBQ Sauce, is incredibly easy to make; just simmer in one pot and you are done.
Low FODMAP Serving size Info: Makes 1 ½ cups (360 ml); about 22 servings; serving size is a generous 1 tablespoon
Ingredients:
- 1 cup (240 ml) ketchup
- 1 cup (213 g) firmly packed light brown sugar
- ¾ cup (150 g) very finely chopped fresh pineapple, with any juices
- ¼ cup (60 ml) whiskey
- 3 tablespoons unsulphured molasses
- ½ teaspoon FreeFod Garlic Replacer
- ½ teaspoon FreeFod Onion Replacer
- ½ teaspoon ground chipotle
- Kosher salt
- Freshly ground black pepper
Preparation:
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Whisk all of the ingredients together in a saucepan and bring to a boil. Adjust heat and simmer gently for 30 minutes, whisking occasionally, until thick, darkened and reduced. About halfway through simmering time, taste the sauce and add salt and pepper to taste, then keep cooking. The pineapple will have broken down almost to a sauce by the end of 30 minutes; no need to purée.
-
Cool and sauce is ready to use. Alternatively, scrape into an airtight container and refrigerate up to 1 week.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Pineapple: Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.
- 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.
These products of FreeFod onion & garlic replacer are news to me. It would be nice to have this option rather than having to make my garlic and onion infused oils frequently for a variety of recipes. Thanks for the heads up.
Hi Jerilyn, we look at the FreeFod products as very different from infused oils. There are many times when a dish needs a dry seasoning and others where oil comes into play anyway. We look at these as additions to our pantry, not substitutions. In this case I wanted garlic flavor and no extra fat. We hope you give them a try!
Not a huge fan of pineapple and mostly likely would not buy a whole one bc I wouldn’t use it all. I would use a small can of crushed pineapple. Some of them come in their own juice. Would I be able to use that instead?
Hi Annie, if you are not a pineapple fan, why not try the Blackberry Maple BBQ Sauce? As for pineapple, here is more info: Pineapple: Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). Monash has lab tested both syrup packed and juice packed canned pineapple and their low FODMAP amounts are nearly identical. Canned pineapple packed in juice, drained, is low FODMAP in 90 g servings. Canned pineapple packed in syrup, drained, is low FODMAP in 84 g servings. Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.