by Olena

Hawaiian BBQ Sauce

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Olena Osipov
5 from 5 votes

Hawaiian BBQ Sauce

As I was turning kebabs generously smothered with Hawaiian BBQ sauce on the grill, I couldn’t stop thinking how far I have come. OK, me and Alex. Not only “I”. My bare feet were warm from pavers Alex installed year, the ones we couldn’t afford 5 years ago. My meat was organic chicken breasts which is double the price of conventional. A Coleman grill with even heat we debated buying for 15 years because of a $300 price tag. I was thinking about our coming up trip to Osoyoos.

Simple things in life. You know that American comfortable life. Life so many people take for granted. I know many people own way more than us but how many people do not own much? Majority of the world.

grilling meat kabobs

So, as dinner was sizzling I couldn’t stop thinking about the balcony we had in Kiev. You know, I think a lot. I spend a lot of time by myself or with kids at playgrounds and parks where I read, dream or think.

When mom finally managed to buy our own apartment I was 15. Our balcony was 10 feet long and 3 feet wide. When your entire apartment is 320 sq.ft, what do you do with a balcony? Use it as a storage and clothes dryer. Grill? What grill?

Meat kabobs covered in Hawaiian BBQ Sauce served with grilled pineapple on a plate

Needless to say, every time we grill, me and Alex feel like royalty. Eventually, we will become that old immigrant couple telling grandkids scary stories with a thick Eastern European accent. I can see that. Nasty grandpa and grandma.

So, from time to time, I like to make my own condiments. Last year I made simple clean eating BBQ sauce which has been a staple in our fridge. I do not buy Baby Ray’s – pure sugar, fillers and GMOs. This summer make this healthy Hawaiian BBQ sauce and keep in the fridge for weeks whenever you feel like a sweet potato burger with BBQ sauce, an oatmeal pizza crust with BBQ chicken or use leftovers to make slow cooker BBQ baked beans.

pineapple bbq sauce in blender

To make the pineapple barbecue sauce I used frozen pineapple chunks from Costco. I rarely buy pineapple (I should) so frozen is the way to go. To sweeten the BBQ sauce I used organic molasses which are byproduct of processing sugar cane and sugar beets into table sugar. Unlike refined sugar which contains zero nutritional value molasses are rich in essential minerals, vitamins and antioxidants. Thus, I am offering you refined sugar free BBQ sauce recipe. You could substitute molasses for honey or maple syrup. I tried, the sauce was great. A bit better with molasses though.

Enjoy! I am off to Osoyoos with a jar of Hawaiian BBQ sauce, of course. We booked a resort room with full kitchen and pool located on a gorgeous winery’s property. Everything exhausted parents need. Living a dream, my friends. Cooking, cleaning and babysitting while on vacation. Have a blessed weekend!

Hawaiian BBQ Sauce

Hawaiian BBQ Sauce

Hawaiian BBQ Sauce

Healthy Hawaiian BBQ Sauce Recipe - Homemade pineapple barbecue sauce with molasses, pineapple, tomato paste and liquid smoke. Refined sugar free.
5 from 5 votes
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Prep Time: 5 minutes
Cook Time: 20 minutes
Servings: 14 servings
Calories: 62kcal
Author: Olena Osipov



  • In a blender or food processor, add all ingredients and process until smooth.
  • Transfer to a medium sauce pan, cover half way with a lid to prevent splashing and simmer on low for 20 minutes. Transfer to a glass jar and let cool. Use as you would use a store bought BBQ sauce.

Store: Refrigerate in a mason jar for up to a month. Maybe can be frozen. Our BBQ sauce seems to be used faster than any of these recommendations.



    Serving: 2tbsp | Calories: 62kcal | Carbohydrates: 15g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 342mg | Potassium: 162mg | Fiber: 2g | Sugar: 12g | Vitamin A: 44IU | Vitamin C: 31mg | Calcium: 20mg | Iron: 1mg
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    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

    10 comments on “Hawaiian BBQ Sauce

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    1. 5 stars
      I love ur recipe it not totally sugar free, unless u find sugar free molasses. There is a maple sugar free pancake syrup.

      I personally think Agave Nectar would work & better for diabetics.

      Thanks for letting me offer my idea!

    2. I’m in on this variation too! I do make my own to avoid all of the garbage in store bought, or the high cost of organic, but a sweet tropical one would be a great change from mine! Thank you so much for doing so work for us.

    3. 5 stars
      Love this!! Thanks so much for sharing this recipe! It’s SO much healthier than the store-bought versions, which means I don’t have to avoid BBQ sauce this summer. 🙂 Can’t wait to try it!

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