Low FODMAP BBQ Sauce Recipe – Healthy Call

The Low FODMAP BBQ Sauce recipe is a delicious, digestive-friendly alternative to traditional BBQ sauces, ideal for those with sensitive stomachs.

It pairs perfectly with grilled meats, veggies, or roasted potatoes. I first tried this Low FODMAP BBQ Sauce recipe after learning about the low FODMAP diet, and I decided to make it for a family BBQ.

I wanted a sauce that everyone could enjoy, especially those who struggle with digestive issues. The sauce was a hit with my friends and family, and it became a go-to for outdoor meals.

I made it because I wanted a homemade, healthy option that didn’t compromise on flavor. It’s the perfect blend of tangy, sweet, and smoky!

Why Peoples Like Low FODMAP BBQ Sauce Recipe?

People love the Low FODMAP BBQ Sauce Recipe because it offers a delicious, flavorful alternative to traditional BBQ sauces, without the digestive discomfort.

By eliminating common high-FODMAP ingredients like garlic and onions, this sauce caters to those with IBS or sensitive stomachs while still delivering a rich, smoky, and tangy taste.

Low FODMAP BBQ Sauce recipe easy to make, versatile, and perfect for anyone looking to enjoy BBQ dishes without worrying about gut irritation.

Low FODMAP BBQ Sauce recipe a healthier, homemade option that’s free from additives and preservatives found in many store-bought sauces.

Low FODMAP BBQ Sauce recipe

Recipe Details

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Total Time: 15 minutes

Course: Condiment

Cuisine: BBQ, Low FODMAP

Calories: Approx. 40 per tablespoon (depending on specific ingredients used)

Yield: About 1 1/2 cups (12-16 servings)

Kitchen Utensils

• Small saucepan
• Whisk or spoon for stirring
• Measuring cups and spoons
• Storage container (if saving for later use)

Ingredients

• 250 ml of low FODMAP tomato sauce
• 1/4 cup of apple cider vinegar
• 2 tablespoons of maple syrup (or a low FODMAP sweetener of your choice)
• 1 tablespoon of Dijon mustard (check for FODMAP-friendly ingredients)
• 1 tablespoon of gluten-free and low FODMAP Worcestershire sauce
• 1 teaspoon of smoked paprika
• 1/2 teaspoon of ground cumin
• 1/4 teaspoon of smoked sea salt
• 1/4 teaspoon of chili powder (optional, for a mild kick)

Instructions

1. Combine Ingredients:

In a small saucepan, add the low FODMAP tomato sauce, apple cider vinegar, maple syrup, Dijon mustard, Worcestershire sauce, smoked paprika, ground cumin, smoked sea salt, and chili powder (if using). Stir together until well combined.

2. Simmer:

Place the saucepan over medium heat. Bring the mixture to a gentle simmer, stirring occasionally. Allow it to cook for about 10 minutes or until it thickens slightly. You can adjust the heat level by adding more chili powder or a sweetener to your liking.

3. Taste and Adjust:

Taste the sauce and adjust any seasoning if needed. If you want it sweeter, add more maple syrup. If you’d like it tangier, add a little more apple cider vinegar.

4. Cool and Store:

Once the sauce has thickened to your desired consistency, remove it from the heat and let it cool. You can use it right away or store it in an airtight container in the fridge for up to a week.

5. Serve:

Use the BBQ sauce as a dip, marinade, or topping for your favorite dishes like grilled meats, vegetables, or even roasted potatoes!

How to Use Your Low FODMAP BBQ Sauce

Now that you’ve made this delicious Low FODMAP BBQ Sauce Recipe, it’s time to put it to use! Here are a few ways you can enjoy this sauce:

1. Grilled meats: Brush it onto chicken, beef, or pork before grilling for a tasty finish.

2. Marinade: Use it as a marinade for your favorite meats. Simply coat the meat and refrigerate for a few hours before cooking.

3. Dipping sauce: Serve alongside grilled vegetables, shrimp, or any dish that needs a flavorful dip.

4. Veggie burgers or wraps: Add a generous drizzle to veggie burgers or wraps for extra flavor.

This BBQ sauce is not only Low FODMAP, but it’s also versatile and can be used in a wide range of dishes for those with sensitive stomachs.

Health Benefits

The Low FODMAP BBQ Sauce Recipe offers several essential health benefits, particularly for those with digestive sensitivities.

By excluding high-FODMAP ingredients like garlic and onions, this sauce helps reduce bloating, gas, and discomfort often associated with IBS and other digestive conditions. It’s also free from artificial additives and preservatives, making it a cleaner, healthier option.

The inclusion of ingredients like apple cider vinegar and smoked paprika provides antioxidant properties, while the natural sweetness of maple syrup offers a healthier alternative to refined sugars.

Enjoying this Low FODMAP BBQ Sauce Recipe can promote better gut health without sacrificing flavor.

Expert Tips for Making

1. Always choose pure, unadulterated ingredients—like high-quality tomato paste and apple cider vinegar—to ensure a cleaner, more flavorful sauce without hidden additives.

2. Taste your sauce as it simmers. If you want more sweetness, add a bit more maple syrup; if you prefer more tang, add extra apple cider vinegar. Adjust seasoning to fit your personal preferences.

3. Let the sauce simmer on low heat for 10-15 minutes to allow the flavors to meld together. The longer you cook it (without burning), the richer the taste will be.

4. Some Worcestershire sauces contain high-FODMAP ingredients like onion or garlic powder. Always read the label or opt for a certified Low FODMAP version.

5. If you like a spicy kick, add a dash of cayenne pepper or your favorite Low FODMAP-approved hot sauce. Just be mindful of the heat level to maintain a balanced flavor.

6. Double the recipe to have extra BBQ sauce on hand for the week. It stores well in the fridge for up to 2 weeks and can even be frozen for longer storage.

7. While this BBQ sauce keeps well, fresh-made BBQ sauce often has a more vibrant flavor. If possible, make it just before using it on grilled meats or veggies for the best taste.

What Is The Low FODMAP Diet?

The Low FODMAP diet is designed to help people with digestive disorders manage their symptoms. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can be poorly absorbed in the small intestine, leading to bloating, gas, and discomfort.

This BBQ sauce recipe eliminates common high-FODMAP ingredients like garlic and onions, so it’s safe for anyone following a Low FODMAP diet.

How To Avoid An Acidic Sauce

To avoid an overly acidic BBQ sauce, balance the acidity with sweet and savory ingredients. Reducing the amount of vinegar and using natural sweeteners like maple syrup or brown sugar can help counteract the tartness.

Additionally, adding a small amount of olive oil or a mild, Low FODMAP-friendly mustard can create a smoother texture and tone down the acidity.

Taste the sauce as you go, and gradually adjust the ingredients to ensure a perfect balance of tangy, sweet, and savory flavors.

Proper Storage

To properly store your Low FODMAP BBQ Sauce Recipe, transfer it to an airtight container or jar once it has cooled to room temperature.

Store it in the refrigerator, where it will keep for up to 2 weeks. If you want to keep it longer, you can freeze the sauce in a freezer-safe container or bag for up to 3 months.

When you’re ready to use it, simply thaw in the fridge overnight and stir before serving. Proper storage helps maintain the sauce’s flavor and ensures it stays fresh for multiple uses.

Conclusion

This Low FODMAP BBQ Sauce Recipe is a game-changer for anyone who loves barbecue but needs to follow a Low FODMAP diet.

With a combination of tangy, smoky, and slightly sweet flavors, this sauce is perfect for grilling season, or any time you crave a tasty sauce that won’t upset your stomach.

I decided to try it after learning about the low FODMAP diet and wanted a sauce that my whole family could enjoy.

After making it, I found that it became a new favorite at our gatherings. If you’re looking for a tasty, stomach-friendly sauce, I definitely recommend giving this recipe a try!

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