This Low Sodium BBQ Sauce recipe offers a healthier alternative to traditional BBQ sauces without sacrificing flavor.
Packed with rich tomato paste, tangy apple cider vinegar, and a balance of sweet and smoky ingredients like honey, molasses, and smoked paprika, this homemade sauce is perfect for anyone looking to reduce their sodium intake.
It’s incredibly versatile, allowing you to adjust the sweetness or heat to match your taste preferences. It’s perfect for anyone looking to cut back on salt while still enjoying the smoky, tangy flavors of their favorite barbecue sauce.
In this post, I’ll walk you through everything you need to know, from the ingredients to the final steps of cooking. Let’s dive in!
Why Make Low Sodium BBQ Sauce?
Store-bought Low Sodium BBQ Sauce recipe are often loaded with sodium, sugar, and artificial preservatives.
While delicious, these ingredients aren’t always the healthiest option, especially if you’re managing high blood pressure, heart disease, or other health conditions that require a low-sodium diet.
By making your own BBQ sauce, you have complete control over the ingredients. This Low Sodium BBQ Sauce Recipe uses natural, wholesome ingredients to provide the same satisfying flavor without excess salt.
How To Prepare Low Sodium BBQ Sauce Recipe?
Recipe Details
Preparation Time: 5 minutes
Cooking Time: 30 minutes
Total Time: 35 minutes
Course: Condiment, Sauce
Difficulty: Easy
Cuisine: American
Yield: About 1.5 cups of BBQ sauce
Equipment Needed
- Medium saucepan
- Wooden spoon or whisk
- Measuring spoons
- Measuring cups
- Storage jar or container
Ingredients
To make this delicious low-sodium BBQ sauce, you’ll need a few simple ingredients that pack a punch in flavor while keeping the sodium levels down:
- 1 cup tomato paste
- 1/4 cup apple cider vinegar
- 1/4 cup honey (you can also substitute with maple syrup or agave for a different sweetness)
- 1 tablespoon molasses
- 1 tablespoon Worcestershire sauce (low-sodium)
- 1/2 teaspoon smoked paprika (for that smoky flavor)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon ground mustard
- 1/4 teaspoon cayenne pepper (optional, for some heat)
- 1/2 cup water (adjust as needed to reach your preferred consistency)
Step-by-Step Instructions
Step 1: Combine All Ingredients
In a medium saucepan, combine the tomato paste, apple cider vinegar, honey, molasses, Worcestershire sauce, smoked paprika, garlic powder, onion powder, black pepper, ground mustard, and cayenne pepper.
Step 2: Stir and Heat
Whisk the ingredients together until the mixture is smooth. Add the water gradually, stirring to ensure everything is fully incorporated.
Step 3: Simmer
Place the saucepan over medium heat. Bring the sauce to a gentle simmer, stirring occasionally. Allow it to cook for about 20-30 minutes. You want the sauce to thicken and the flavors to meld together.
Step 4: Adjust Consistency
If the sauce gets too thick for your liking, add a little more water to achieve the desired consistency. If it’s too thin, let it cook a bit longer to thicken up.
Step 5: Taste and Adjust Seasoning
Once the sauce has thickened, taste it. You can adjust the sweetness with more honey or molasses if you prefer a sweeter sauce, or add more cayenne for a spicier kick.
Step 6: Cool and Store
Once the sauce is ready, remove it from the heat and let it cool before using. Store the leftover sauce in an airtight jar or container in the refrigerator. It should last up to 2 weeks.
Notes
❖ Storage: Store your Low Sodium BBQ Sauce Recipe in an airtight container in the fridge. It will last for up to two weeks, but I doubt it will last that long because it’s just so delicious!
❖ Consistency: The sauce will thicken as it cools, so if you plan to use it right away, it might be a bit runnier than you expected. Just give it a quick stir before using, and it will thicken up.
❖ Sweeteners: Feel free to experiment with different sweeteners based on your preference. Honey is the traditional choice, but maple syrup or agave can offer unique flavor profiles.
❖ Spice Level: Adjust the cayenne pepper to control the heat of the sauce. You can omit it entirely for a milder version or increase the amount for extra kick.
Nutrition Facts (Per Serving – 2 tbsp)
| Nutrition | Amount |
|---|---|
| Calories | 35 |
| Fat | 0g |
| Carbohydrates | 8g |
| Sugars | 6g |
| Protein | 0g |
| Sodium | 120mg |
| Potassium | 100mg |
Serving Suggestions
This Low Sodium BBQ Sauce Recipe pairs well with a variety of dishes. Here are a few of my favorite serving ideas:
✔ Grilled Chicken: Brush it on grilled chicken thighs, breasts, or wings for a delicious, smoky flavor.
✔ BBQ Tofu: Coat grilled or baked tofu cubes in this BBQ sauce for a plant-based BBQ treat.
✔ Pulled Pork Sandwiches: Use this low-sodium sauce as the perfect topping for pulled pork sandwiches, whether you’re using regular or plant-based pulled pork.
✔ Grilled Vegetables: Use this sauce as a dip or glaze for your favorite grilled veggies like zucchini, mushrooms, or bell peppers.
Health Benefits
This low sodium BBQ sauce recipe offers several health benefits compared to traditional BBQ sauce options:
1. Reduced Sodium: By making your own BBQ sauce, you can control the amount of salt. High sodium intake is linked to increased blood pressure, so this is a great option for anyone needing to cut back on sodium.
2. Antioxidants: Tomato paste is rich in lycopene, an antioxidant that helps fight free radicals in the body and may reduce the risk of certain cancers and heart disease.
3. No Unnecessary Additives: Homemade BBQ sauce means you’re avoiding artificial preservatives and high-fructose corn syrup, common in commercial sauces.
4. Balanced Sweetness: The honey or maple syrup adds natural sweetness, providing an alternative to refined sugars that spike your blood sugar.
Conclusion
Making your own low sodium BBQ sauce recipe is incredibly easy, and it allows you to enjoy the bold, tangy flavor of BBQ without worrying about high sodium levels.
This low sodium BBQ sauce recipe is customizable, so you can adjust the sweetness or spice to suit your preferences. This BBQ sauce will elevate your dishes while supporting a healthier lifestyle.
Enjoy it with confidence, knowing you’re choosing a flavorful yet heart-healthy option! If you give this low sodium BBQ sauce recipe a try, let me know how it turns out!
I’d love to hear about your own personal twists or any tips you have for even more flavor. Happy cooking!
Here Are Some Best Recipes You Might Enjoy
Chocolate Chip Cookies Without Brown Sugar | Perfect Treat
Japanese BBQ Sauce Chicken Recipe | Umami-Packed
Passover Chocolate Cake || A Festive Treat
Chocolate Cherry Cake – A Sweet Treat
Low Sodium BBQ Sauce Recipe
Equipment
- Medium saucepan
- Wooden spoon or whisk
- Measuring spoons
- Measuring Cups
- Storage jar or container
Ingredients
- 1 cup tomato paste
- 1/4 cup apple cider vinegar
- 1/4 cup honey you can also substitute with maple syrup or agave for a different sweetness
- 1 tablespoon molasses
- 1 tablespoon Worcestershire sauce low-sodium
- 1/2 teaspoon smoked paprika for that smoky flavor
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon ground mustard
- 1/4 teaspoon cayenne pepper optional, for some heat
- 1/2 cup water adjust as needed to reach your preferred consistency
Instructions
Step 1: Combine All Ingredients
- In a medium saucepan, combine the tomato paste, apple cider vinegar, honey, molasses, Worcestershire sauce, smoked paprika, garlic powder, onion powder, black pepper, ground mustard, and cayenne pepper.
Step 2: Stir and Heat
- Whisk the ingredients together until the mixture is smooth. Add the water gradually, stirring to ensure everything is fully incorporated.
Step 3: Simmer
- Place the saucepan over medium heat. Bring the sauce to a gentle simmer, stirring occasionally. Allow it to cook for about 20-30 minutes. You want the sauce to thicken and the flavors to meld together.
Step 4: Adjust Consistency
- If the sauce gets too thick for your liking, add a little more water to achieve the desired consistency. If it’s too thin, let it cook a bit longer to thicken up.
Step 5: Taste and Adjust Seasoning
- Once the sauce has thickened, taste it. You can adjust the sweetness with more honey or molasses if you prefer a sweeter sauce, or add more cayenne for a spicier kick.
Step 6: Cool and Store
- Once the sauce is ready, remove it from the heat and let it cool before using. Store the leftover sauce in an airtight jar or container in the refrigerator. It should last up to 2 weeks.