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:
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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.
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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.
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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 1/4 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.