Low FODMAP BBQ Sauce Recipe
The Low FODMAP BBQ Sauce is a flavorful and easy-to-make sauce that caters to those who need to follow a low FODMAP diet, especially individuals with digestive issues like IBS. Traditional BBQ sauces often contain high FODMAP ingredients, such as garlic and onion, which can trigger symptoms.
Equipment
- 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
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.
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.
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.
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.
Serve:
- Use the BBQ sauce as a dip, marinade, or topping for your favorite dishes like grilled meats, vegetables, or even roasted potatoes!