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BBQ Sauce 2.0

You can always use another BBQ sauce and this one is low FODMAP.

Low FODMAP Serving Size Info: Makes about 2 1/2 cups (600 ml); serving size 1/4 cup (60 ml)

Course: Basic, Condiment, Sauce
Cuisine: American
Prep Time: 5 minutes
Cook Time: 11 minutes
Total Time: 16 minutes
Makes: 10 servings
Calories: 94 kcal
Author: Dédé Wilson



  1. Whisk the tomato sauce, vinegar, maple syrup, brown sugar, Worcestershire sauce, chipotle in adobo, mustard, cumin, celery seed and smoked paprika together in a medium-size saucepan until very well combined. Season with salt and pepper and cayenne, to taste but be aware that the flavors will change, so season lightly for now.
  2. Simmer over medium heat for about 15 to 20 minutes, whisking occasionally, until the sauce is slightly thickened.
  3. Season again with salt and pepper, if needed. If you would like more spice, add more chipotles in adobo sauce or a more cayenne. Cook for 1 minute more to blend the flavors. Remove from the heat, allow to cool to room temperature, then refrigerate in an airtight container for up to 1 week.


If You Can Tolerate

  • Fructans: If you passed the fructan garlic and onion challenges, feel free to use a commercially prepared tomato sauce that contains them. If you passed the fructan garlic challenge, you have the option of using canned chipotle in adobo sauce, which contains garlic.
Nutrition Facts
BBQ Sauce 2.0
Amount Per Serving
Calories 94 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g5%
Sodium 29mg1%
Potassium 17mg0%
Carbohydrates 24g8%
Fiber 1g4%
Sugar 17g19%
Protein 1g2%
Vitamin A 50IU1%
Vitamin C 0.2mg0%
Calcium 5mg1%
Iron 0.3mg2%
* Percent Daily Values are based on a 2000 calorie diet.