We are huge BBQ sauce lovers around here and have several low FODMAP options for you. This Low FODMAP Strawberry Chipotle BBQ Sauce is sweet, spicy, tangy, with fantastic depth of flavor. You will love it on poultry, pork (try it with ribs!), shrimp – we have even whisked a little bit into salad dressing. Please take note that this dressing is not suitable for the Elimination Phase of the low FODMAP diet.
The low FODMAP diet is a three phase diet for individuals with Irritable Bowel Syndrome (IBS), and this recipe is appropriate for those who have completed their Challenge Phase and know that they can digest fructose well. Please note the “F” icon at the top of the recipe, which signified fructose content. More information below.
Low(er) FODMAP Chipotle in Adobe Sauce
Purchased chipotle peppers in adobe sauce contain garlic (and therefore fructans) and are not low FODMAP. We have a recipe that eliminates the garlic, however chipotles are fairly high in fructose, which is why this recipe is recommended for those who have completed their Challenge Phase and know that they digest fructose well.
Think Low FODMAP, Not “No” FODMAP
Learning Lesson: The low FODMAP diet is not a “no” FODMAP diet. It is a diet that is lowered in FODMAPs. An ingredient or recipe can be “low FODMAP” and still contain FODMAPs. Reactions to FODMAPs are about thresholds. There are thresholds that are clinically proven to be low enough to not trigger IBS – but you are all individuals and may lay outside of those parameters.
That’s why there is no shortcut. This is why asking someone else how they digest something doesn’t help you with your tolerances. This is why the shortest and most direct way to assess your tolerances is to move through a structured low FODMAP diet (all 3 phases). It takes time and attention to detail. But what awaits is symptom control and enjoyment of food!
Frequently Asked Questions
You are probably aware that onions, including leeks, contain fructans. While the greens of leeks I have a very generous low FODMAP serving size, the tender white leek bulbs are more enjoyable to cook with and eat because they are more similar to onion.
Luckily for us, 14 grams of leek bulb are low FODMAP. While there is 150 g of leek bulbs in this recipe, the whole recipe makes 32 servings. You definitely have to get comfortable with math if you are following tomorrow FODMAP diet.
The recipe calls for 150 g of chopped leek bulb, and if you divide that by 14 g you will see that the recipe needs to be divided into almost 11 servings in order to have a low FODMAP amount of leek bulb. The recipe serves 32, so this is how this recipe is low FODMAP. The diet is very much about serving size.
Both Monash University and FODMAP Friendly lab test foods, retest them from time to time, and publish the results in their smart phone apps.
For quite a while strawberries were lab tested and listed as containing no FODMAPs on the Monash University app. Then they were re-tested, and strawberries came up with FODMAP content. This sent a lot of you into the tizzy, but we are here to tell you that there is no need to be confused.
Please refer to our article on why lab test amounts differ, because we go into this in detail.
What you need to know now is that what all of the various lab testing has shown us is that strawberries can have varying FODMAP content. They can contain no FODMAPs. They can contain FODMAPs. And the strawberries that you buy today, or next week, or next year, will be different from any of the strawberries that were lab tested by either of the testing bodies. Instead of making your head spin, just use the results in the apps as guides. All the lab testing is correct, even when it contradicts former testing. The lab tests are simply a reflection of what is tested at the time which, again, will be different from the strawberries that you buy.
The best way to use the apps is to use the lab tested results as a guide from which to begin your exploration of your relationship to FODMAPs.
How To Make Low FODMAP Strawberry Chipotle BBQ Sauce
In a large saucepan over low-medium heat add garlic-infused oil and heat until shimmering. Add leek bulb and chopped scallion greens and sauté until softened.
Stir in strawberries, ketchup, brown sugar, chipotle chilis with sauce, Worcestershire sauce, ground mustard, salt, and pepper. Bring to a boil. Reduce heat and simmer for about 5 minutes, stirring occasionally to help break down the chipotles.
Use an immersion blender to purée the sauce right in the pot, or transfer to a blender.
Purée until smooth. You want the sauce to be a nice thick, but pourable and fluid, BBQ sauce texture.
If it needs thickening, return sauce to the heat and simmer another 5 minutes, or until thickened to your liking. Cool completely and refrigerate in an airtight container for up to 5 days.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
- Chipotle chilli, whole, dried: Monash University has lab tested chipotle and they do not provide a low FODMAP amount in the app, however it has been used in several lab tested and certified products, so we do know there is a low FODMAP amount. It would be less than 1 teaspoon (3 g) as that amount tests as Moderate. This is a large amount per serving. Our recipes contain much less and are modeled after prepared foods that contain chipotle that have been certified as low FODMAP.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Leeks: Both Monash University and FODMAP Friendly have lab tested leeks – greens (leaves) and bulbs. Monash University recommends a low FODMAP serving size of 100 g for the greens, and 14 g for the bulb. FODMAP Friendly suggests a serving size of leek greens of 37 g, with a low FODMAP max serve of 83 g. Their recommended low FODMAP leek bulb amount is 46 g. The green parts of leeks are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking. Monash also states that 2 Australian tablespoons, or 14 g, of leek bulb are low FODMAP.
- Scallions: Monash University lab testing found no FODMAPs detected in scallion greens; they suggest a 75 g serving size. FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving of 161 g. They have also tested the bulb and it is low FODMAP in 19 g portions, which is about 2 tablespoons finely chopped.
- Strawberries: This popular berry has been lab tested by both Monash University and FODMAP Friendly. Monash lab testing initially reported that no FODMAPs were detected in strawberries. They suggested 10 medium berries (150 g) as a serving. Subsequent lab tests in 2021 state 5 strawberries or 65 g as low FODMAP and the “no FODMAP” language has been removed; they show fructose content. FODMAP Friendly initially gave strawberries a “pass” and pegged 10 medium berries at (140 g) as a serving. They retested in 2021 and now state that their lab results show that a low FODMAP serving size is 50 g (or 4 berries). We suggest that you test your own tolerance (as always) and eat to your personal limit. Remember, the varieties, ripeness etc. of the berries that were lab tested will be different from those that you eat. Use the lab tests as a guide.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.
More BBQ Sauce Love
Here are some of our other low FODMAP BBQ sauces. Enjoy!
- Low FODMAP Sweet & Sticky BBQ Sauce
- Low FODMAP Blackberry Maple Sauce
- Low FODMAP Pineapple Whiskey BBQ Sauce
- Low FODMAP 2.0 BBQ Sauce
- Low FODMAP Orange Marmalade BBQ Sauce
- Low FODMAP Vinegar BBQ Sauce
- Low FODMAP Mustard BBQ Sauce
- Low FODMAP Hot & Tangy BBQ Sauce
Low FODMAP Strawberry Chipotle BBQ Sauce
We are huge BBQ sauce lovers around here and have several low FODMAP options for you. This Low FODMAP Strawberry Chipotle BBQ Sauce is sweet, spicy, tangy, with fantastic depth of flavor. You will love it on poultry, pork, shrimp – we have even whisked a little bit into salad dressing. Please take note that this dressing is not suitable for Elimination. The low FODMAP diet is a three phase diet, and this recipe is appropriate for those who have completed their Challenge Phase and know that they can digest fructosewell. More information below.
Low FODMAP Serving Size Info: Makes 4 cups (960 ml); 32 servings; 2 tablespoons per serving
Ingredients:
- 1 1/2 tablespoons Garlic-Infused Oil, made with vegetable oil, or purchased equivalent
- 1 cup (150 g) chopped leek bulb
- ½ cup (32 g) chopped scallion, green parts only
- 1- pound (455 g) fresh strawberries, hulled and chopped
- 2 cups (480 ml) ketchup, such as Heinz Simply Tomato Ketchup
- 1 1/3 cups (284 g) firmly packed light brown sugar
- 6 chipotle low FODMAP chiles in adobo sauce, chopped
- 2 tablespoons Worcestershire sauce
- 1 tablespoon plus 1 teaspoon ground mustard
- 2 teaspoons low FODMAP garlic powder, such as FreeFod Garlic Replacer
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
Preparation:
-
In a large saucepan over low-medium heat add garlic-infused oil and heat until shimmering. Add leek bulb and chopped scallion greens and sauté until softened.
-
Stir in strawberries, ketchup, brown sugar, chipotle chilis with sauce, Worcestershire sauce, ground mustard, salt, and pepper. Bring to a boil. Reduce heat and simmer for about 5 minutes, stirring occasionally to help break down the chipotles.
-
Use an immersion blender to purée the sauce right in the pot, or transfer to a blender. Purée until smooth. You want the sauce to be a nice thick, but pourable and fluid, BBQ sauce texture. If it needs thickening, return sauce to the heat and simmer another 5 minutes, or until thickened to your liking. Cool completely and refrigerate in an airtight container for up to 5 days.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
• Chipotle chilli, whole, dried: Monash University has lab tested chipotle and they do not provide a low FODMAP amount in the app, however it has been used in several lab tested and certified products, so we do know there is a low FODMAP amount. It would be less than 1 teaspoon (3 g) as that amount tests as Moderate. This is a large amount per serving. Our recipes contain much less and are modeled after prepared foods that contain chipotle that have been certified as low FODMAP.
• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
• Leeks: Both Monash University and FODMAP Friendly have lab tested leeks – greens (leaves) and bulbs. Monash University recommends a low FODMAP serving size of 100 g for the greens, and 14 g for the bulb. FODMAP Friendly suggests a serving size of leek greens of 37 g, with a low FODMAP max serve of 83 g. Their recommended low FODMAP leek bulb amount is 46 g. The green parts of leeks are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking. Monash also states that 2 Australian tablespoons, or 14 g, of leek bulb are low FODMAP.
• Scallions: Monash University lab testing found no FODMAPs detected in scallion greens; they suggest a 75 g serving size. FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving of 161 g. They have also tested the bulb and it is low FODMAP in 19 g portions, which is about 2 tablespoons finely chopped.
• Strawberries: This popular berry has been lab tested by both Monash University and FODMAP Friendly. Monash lab testing initially reported that no FODMAPs were detected in strawberries. They suggested 10 medium berries (150 g) as a serving. Subsequent lab tests in 2021 state 5 strawberries or 65 g as low FODMAP and the “no FODMAP” language has been removed; they show fructose content. FODMAP Friendly initially gave strawberries a “pass” and pegged 10 medium berries at (140 g) as a serving. They retested in 2021 and now state that their lab results show that a low FODMAP serving size is 50 g (or 4 berries). We suggest that you test your own tolerance (as always) and eat to your personal limit. Remember, the varieties, ripeness etc. of the berries that were lab tested will be different from those that you eat. Use the lab tests as a guide.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.
