Healthy BBQ Sauce is a flavourful, low sugar condiment made from natural ingredients like tomatoes, applesauce, and spices.
It’s free from artificial additives, offering a nutritious alternative to traditional BBQ sauces. Made with wholesome ingredients like olive oil, unsweetened applesauce, and natural sweeteners such as honey and molasses.
This Healthy BBQ Sauce delivers rich taste without artificial additives or excess sugar. The inspiration for creating this sauce came from watching different recipes that focused on clean, healthy cooking.
Its main speciality lies in combining smoky, tangy, and sweet flavours while keeping it nutritious and light. Now, I will guide you step-by-step through the process of making this delicious Healthy BBQ Sauce at home.
Why We Love This Healthy BBQ Sauce?
This Healthy BBQ Sauce is loved for its rich and balanced flavour that combines sweetness, smokiness, and a hint of tang.
It uses natural ingredients that create a wholesome taste without unnecessary additives. The Healthy BBQ Sauce adds depth to dishes while keeping them light and nourishing.
It brings a satisfying flavour boost to meals, making them more enjoyable and healthy at the same time. The careful blend of spices and natural sweeteners creates a delicious and wholesome experience.
How To Prepare Healthy BBQ Sauce?
Recipe Overview
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Total Time: 25 minutes
Course: Condiment / Sauce
Difficulty: Easy
Cuisine: American
Yield: About 2 cups of sauce
Kitchen Utensils
- Medium saucepan
- Wooden spoon or whisk
- Measuring spoons and cups
- Knife and chopping board (for mincing garlic)
Ingredients
- 2 tablespoons apple cider vinegar
- 2 tablespoons tomato paste
- 1 tablespoon olive oil
- 1 tablespoon onion powder
- 2 cloves garlic, minced
- 1 cup pasta (tomato puree) or tomato sauce
- 2 tablespoons honey or pure maple syrup
- 3 tablespoons unsulphured molasses
- ¼ teaspoon chilli powder or cayenne pepper
- 1 cup water
- ½ cup unsweetened applesauce
- 1 teaspoon yellow mustard
- 1 teaspoon smoked paprika
- ½ teaspoon ground black pepper
- 1 teaspoon liquid smoke
- 1 teaspoon salt
- 2 tablespoons Worcestershire sauce
Instructions
1. Warm the olive oil in a medium saucepan over medium heat until it starts to shimmer.
2. The minced garlic and onion powder, stirring often for 1 to 2 minutes until you can smell the aroma but the garlic hasn’t browned.
3. Pour in the pasta, unsweetened applesauce, tomato paste, honey (or maple syrup), molasses, apple cider vinegar, Worcestershire sauce, yellow mustard, and liquid smoke. Stir to combine.
4. Sprinkle in the smoked paprika, black pepper, chilli powder (or cayenne), and salt. Mix everything thoroughly.
5. Add the water and bring the sauce to a gentle simmer. Lower the heat and let it cook uncovered for about 15 minutes, stirring now and then, until it thickens and the flavours blend.
6. Taste the sauce and adjust the seasoning add more salt, sweetness, or spice if needed.
7. Take the pan off the heat and allow the sauce to cool slightly. Transfer it to a jar or airtight container and refrigerate.
Note
If your pantry lacks passata, blend canned tomatoes or use ketchup but watch sugar content. Adjust simmer time to control consistency, and taste and tweak before cooling.
Nutrition Facts Per Serving
| Nutrition | Amount |
|---|---|
| Calories | 45 kcal |
| Fat | 1 g |
| Carbohydrates | 10 g |
| Sugar | 8 g |
| Fiber | 1 g |
Usage Suggestions Healthy BBQ Sauce
➣ Brush the sauce on grilled chicken during the last minutes of cooking for a flavourful glaze.
➣ Use as a dipping sauce for roasted vegetables or sweet potato fries to add a smoky sweetness.
➣ Spread on sandwiches or burgers to replace heavier condiments and add a healthy twist.
➣ Mix into ground turkey or beef before forming patties to infuse flavour throughout.
➣ Stir into baked beans to enhance richness and depth.
Expert Tips Healthy BBQ Sauce
➢ Use unsulphured molasses to add deep sweetness and rich minerals.
➢ Simmer the sauce gently to allow all spices and ingredients to blend fully.
➢ Taste and adjust seasoning during cooking to balance sweetness, acidity, and spice perfectly.
➢ Adjust the liquid smoke carefully to avoid overpowering the sauce’s natural flavours.
➢ Choose unsweetened applesauce to keep the sauce healthy while adding natural thickness.
How To Make Healthy BBQ Sauce Tastier?
Enhance the flavour of Healthy BBQ Sauce through slow simmering to deepen the taste and allow ingredients to meld well.
Incorporate a splash of apple cider vinegar for added tanginess that brightens the Healthy BBQ Sauce. Use fresh minced garlic instead of powder to boost aroma and complexity.
Adjust sweetness carefully using natural sweeteners like honey or molasses to suit personal preference. Adding a pinch of smoked paprika intensifies the smoky flavor, making the Healthy BBQ Sauce richer and more satisfying.
How To Store The Finished Healthy BBQ Sauce?
Store the finished Healthy BBQ Sauce in an airtight container or glass jar to maintain freshness. Keep it refrigerated to preserve flavour and prevent spoilage.
The Healthy BBQ Sauce will stay good for up to one week when stored properly. Before using, give it a good stir to recombine any settled ingredients.
For longer storage, freezing in small portions works well, allowing easy thawing when needed. Proper storage helps retain the Healthy BBQ Sauce delicious taste and texture over time.
Frequently Asked Questions
Is This BBQ Sauce Suitable For Vegetarians?
Yes, it contains no animal products and is vegetarian friendly.
Can I Adjust The Sweetness?
Absolutely, sweetness can be modified using honey, maple syrup, or molasses.
Does This Sauce Contain Allergens?
It is generally free from common allergens but check Worcestershire sauce ingredients if concerned.
Can I Use Fresh Tomatoes Instead Of Pasta?
Yes, fresh tomatoes can be blended and cooked down as a substitute.
Is Liquid Smoke Necessary?
It adds authentic smoky flavour, but the sauce still works without it.
I hope you found this Healthy BBQ Sauce easy to follow and enjoyed the delicious results as much as I did! It’s a simple, nutritious way to add amazing flavour to your meals without the extra sugar and preservatives found in many store bought sauces.
I’m sure once you try making it yourself, you’ll love how fresh and tasty it is. Give it a go soon, and don’t forget to tell me how delicious it turned.
Here Are Some Quick BBQ Sauce Recipes You Might Enjoy
Low Calorie BBQ Sauce || Simple And Healthy
Kentucky BBQ Sauce || Deep Flavour
Lexington Style BBQ Sauce | A Southern Classic
Healthy BBQ Sauce
Ingredients
Equipment
Method
- Warm the olive oil in a medium saucepan over medium heat until it starts to shimmer.
- The minced garlic and onion powder, stirring often for 1 to 2 minutes until you can smell the aroma but the garlic hasn’t browned.
- Pour in the pasta, unsweetened applesauce, tomato paste, honey (or maple syrup), molasses, apple cider vinegar, Worcestershire sauce, yellow mustard, and liquid smoke. Stir to combine.
- Sprinkle in the smoked paprika, black pepper, chilli powder (or cayenne), and salt. Mix everything thoroughly.
- Add the water and bring the sauce to a gentle simmer. Lower the heat and let it cook uncovered for about 15 minutes, stirring now and then, until it thickens and the flavours blend.
- Taste the sauce and adjust the seasoning add more salt, sweetness, or spice if needed.
- Take the pan off the heat and allow the sauce to cool slightly. Transfer it to a jar or airtight container and refrigerate.
Notes
Nutrition Facts
Calories: 45 kcal | Fat: 1 g | Carbohydrates: 10 g | Sugar: 8 g | Fiber: 1 g“Hi, I’m Samia, a passionate recipe creator with 5 years of experience in crafting delicious, unique dishes. My love for cooking has led me to explore a variety of cuisines, combining flavors to create memorable meals for every occasion. Whether it’s a simple weeknight dinner or an elaborate feast, I believe in making every dish special. Join me on my culinary journey as I share easy-to-follow recipes and tips that will inspire your cooking and bring joy to your kitchen!”