Low FODMAP Sweet and Sticky BBQ Sauce
This Low FODMAP Sweet and Sticky BBQ Sauce is just what the name says: a little sweet, a bit sticky, with an adjustable heat level. It is very easy to make and is based upon “copycat” recipes for the beloved Sweet Baby Ray’s BBQ Sauce, which unfortunately contains high FODMAP high fructose corn syrup. Ours has all the texture and flavor you want in a sweet and sticky BBQ sauce using low FODMAP ingredients.
Low FODMAP Serving Size Info: Makes about 3 cups (720 ml); serving size scant 2 tablespoons; approximately 24 servings
Ingredients:
- 1 cup (140 g) pineapple chunks
- ¼ cup (60 ml) water
- ½ teaspoon FreeFod Garlic Replacer
- 1 ¼ cups (340 g) ketchup
- 1 cup (213 g) firmly packed light brown sugar
- ¼ cup (60 ml) unsulphured molasses
- 1 tablespoon Worcestershire sauce, such as Lea & Perrins
- 2 ½ teaspoons dry mustard
- 2 teaspoons smoked paprika, or regular paprika
- 1 ½ teaspoons kosher salt
- 1 teaspoon freshly ground black pepper
- 1/8 teaspoon cayenne pepper, or more to taste
Preparation:
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Place pineapple chunks in blender. Whisk the FreeFod Garlic Replacer together with the water and add to the blender. Blend until liquified. Pour through a fine-mesh strainer and measure out ¼ cup (60 ml) of juice to use in the recipe. You will most likely have extra to drink or for another use.
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Place the pineapple juice, ketchup, brown sugar, molasses, Worcestershire sauce, dry mustard, paprika, salt, pepper and cayenne in a non-reactive saucepan. Whisk together to combine. Bring the sauce a simmer over medium heat, whisking often, and simmer for 5 minutes. Cool. BBQ sauce is ready to use. You may refrigerate it in an airtight container for up to 1 week. Whisk before using.
Notes:
Tips
- Low FODMAP Sweet, Sticky & Smoky BBQ Sauce: Add 1 teaspoon or more of liquid smoke, such as Wright’s brand. Look for brands that just contain smoke and water. Just whisk in at the very end of cooking.
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 1/4 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.
