This sweet and tangy low FODMAP BBQ sauce is easy to make and great for weeknight dinners, game night appetizers, and summer barbecues. It's also Paleo compliant and refined sugar-free. Make it a day in advance to achieve even better flavor!
- 2 cups strained tomatoes
- 3/4 cup pure maple syrup
- 1/2 cup pineapple juice
- 1/4 cup apple cider vinegar
- 1/4 cup coconut aminos
- 2 tablespoons garlic-infused olive oil
- 2 tablespoons tomato paste
- 1 teaspoon smoked paprika
- 1 teaspoon dry mustard
- 2 teaspoons salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon cayenne (optional, lessen or omit for less heat)*
- 1/2 teaspoon liquid smoke (optional)**
- In a medium sauce pan (mine is 2 quarts), whisk together all of the ingredients.
- Set sauce pan over medium-high heat and bring to a low boil; reduce heat to low and simmer for 20 minutes, whisking occasionally, or until your desired thickness.
- Remove from heat, and once it's cool enough, taste the sauce and adjust seasonings to your taste.
- Let cool for about 10-15 minutes before applying to meat; cool to room temperature before refrigerating.
- Apply to your favorite meats, like my Low FODMAP Instant Pot Pulled Pork or my Low FODMAP Instant Pot BBQ Pork Ribs. Store in an air-tight container in the refrigerator for 7-10 days.
- *While it hasn't yet been tested for FODMAPs, cayenne pepper is believed to be low FODMAP, although contains capsaicin, which may trigger symptoms in some people with IBS.
- *While it has not yet been tested by Monash University for FODMAP content, certain brands of liquid smoke only contain water and hickory smoke concentrate, which is a natural byproduct of burning wood. See the post above for additional information.
- This barbecue sauce recipe makes about 4 cups or 32 ounces of barbecue sauce. This makes about 16 - 1/4 cup sized servings.
- Update: 6/22/21 - tweaked ingredients and instructions to improve the flavor and viscosity of the sauce.
- Prep Time: 5 minutes
- Cook Time: 30 minutes
- Category: Condiment & Seasoning Mix
- Method: Simmer
- Cuisine: American
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