FODMAP BBQ Sauce

Samia

FODMAP BBQ sauce offers a delicious, gut friendly alternative to traditional BBQ sauces. It balances smoky, sweet, and tangy flavors using FODMAP ingredients like garlic infused oil and maple syrup. Ideal for those with digestive sensitivities, it enhances grilled meats, vegetables, and more without causing discomfort. Simple to prepare and store, this sauce brings bold taste and comfort to any meal.

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Prep Time 5

Cook Time 15

Total Time 20

Servings: 2 cups

Course: Condiment / Sauce

Cuisine: American/BBQ

Calories: 30

Ingredients Equipment Method Notes

Ingredients

2 tablespoons apple cider vinegar
2 tablespoons pure maple syrup
1 teaspoon smoked paprika
1 teaspoon dry mustard powder
½ teaspoon ground cumin
⅓ teaspoon cayenne pepper
¼ teaspoon freshly ground black pepper
¼ teaspoon sea salt
1 cup plain tomato puree
½ cup light brown sugar packed
1 teaspoon garlic infused olive oil
1 tablespoon FODMAP friendly Worcestershire sauce

Equipment

Medium saucepan
Wooden spoon or silicone spatula
Whisk
Measuring spoons and cups
Jar or airtight container (for storage)

Method

In a medium saucepan over medium heat, add the tomato puree, maple syrup, apple cider vinegar, brown sugar, Worcestershire sauce, and all the dry spices. Stir in the garlic infused olive oil to infuse flavor without FODMAPs.
Bring the mixture to a gentle simmer, stirring frequently. Reduce the heat to low and let it cook for 10–15 minutes, stirring occasionally, until the sauce thickens to your desired consistency.
Taste the sauce and adjust seasoning if needed. Add more maple syrup for sweetness or vinegar for ranginess, according to preference. Remove from heat and let it cool. Transfer to a sterilised jar or airtight container.

Notes

I use garlic infused oil instead of fresh garlic to keep FODMAPs low. Maple syrup adds natural sweetness without driving the FODMAP load too high just keep it moderate for servings.

Sauce chills well and flavors meld overnight. Warm it before serving for softer texture. Try adding a few drops of liquid smoke for deeper flavor. Or stir in chopped chives at serving FODMAP safe and fresh.

Nutrition Facts