Low FODMAP Mustard BBQ Sauce
BBQ sauce is a must in our repertoire, and we have several. This recipe for Low FODMAP Mustard BBQ Sauce is tangy and adds loads of flavor to your cooking. You do need to make our Low FODMAP Chipotle Chiles in Adobo Sauce first, so plan accordingly. This recipe for Low FODMAP Mustard BBQ Sauce most likely does contain some amounts of FODMAPs; we wouldn’t know exactly unless lab tested. Please see the sections below on fructose tolerance, and also on Monash’s testing of various types of mustards. Follow recommendations for serving sizes, and also please check out our icons at the top of the recipe dictating types of FODMAPs. Several of our other BBQ Sauces are much more low FODMAP compliant.
Low FODMAP Serving Size Info: Makes 2 cups (480 ml); serving size 2 tablespoons; 16 servings
Ingredients:
- 1 cup (240 ml) apple cider vinegar
- 2 teaspoons low FODMAP Garlic Powder, such as FreeFod Garlic Replacer
- 2 cups (498 g) yellow mustard, such a French’s
- ½ cup (120 ml) honey
- ½ cup (107 g ) firmly packed light brown sugar
- 2 tablespoons Low FODMAP Chipotle Chiles in Adobo Sauce
- 2 tablespoons ketchup
- 1 tablespoon plus 1 teaspoon Worcestershire sauce
- Freshly ground black pepper
Preparation:
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Whisk together the apple cider vinegar and the low FODMAP garlic powder in a nonreactive medium size saucepan until the powder is dissolved. Then, whisk in the mustard, honey, brown sugar, chipotle chiles, ketchup and Worcestershire sauce. Bring to a simmer over medium heat, whisking occasionally, and remove from heat; it doesn't really need to be "cooked". Taste and adjust seasoning with black pepper as desired.
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Cool and pour into a storage container. Sauce may be refrigerated for up to two weeks.
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. • Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
• Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
• Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
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.
