This Healthy BBQ Sauce is thick, sweet and tangy, with a hint of smoke and contains 3 times less sugar than a store-bought BBQ sauce. It’s amazing to slather on grilled BBQ chicken, ribs or pulled pork!
After making slow cooker pulled pork I realized I created a healthy BBQ sauce.
I’m not saying you can’t buy organic or natural barbecue sauce. I realize turning your fridge and freezer into “from scratch” oasis is time consuming.
But if you have time and more likely all ingredients in the pantry (I did), then you should make your own homemade BBQ sauce for about 6 times cheaper than store-bought. It’s really easy, too!
Why You Will Love This BBQ Sauce
- Easy: All you have to do is just throw a few simple ingredients and simmer them on the stove for 20 minutes. That’s it!
- Flavorful: This healthy BBQ sauce recipe has the sweetness and spice but most importantly it does taste smoky like store-bought BBQ sauce.
- Healthier: Compared to popular Baby Ray’s BBQ sauce which has 14 grams of sugar per 2 tablespoons, mine contains only 5 grams of sugar. Also 2.5 times less sodium and no high fructose corn syrup.
- Budget friendly: It’s no secret that healthier barbecue sauce costs more, save some money and make this!
- Customizable: Need more heat? Add more cayenne. Want it sweeter? Add a pinch more honey.
Reader’s Review
Love this BBQ sauce recipe. I usually do a double batch then freeze so I can just pull out when needed. We use this all the time for Pulled Jack Burgers. Because of this recipe I don’t buy BBQ sauce anymore.
Stephanie
Ingredients for Healthy BBQ Sauce
To make a flavorful BBQ sauce from scratch, you need just a few pantry and fridge staples. No ketchup is required!
- Tomato paste: Thick and flavorful, paste adds a concentrated tomato taste that can’t be matched if you were to use a tomato sauce.
- Applesauce: Adds a sweet taste from natural fructose.
- Molasses: Bittersweet taste that really boosts the flavor in the barbecue sauce.
- Apple cider vinegar and mustard: Sweet ACV and tangy mustard is like yin and yang, you need both for the perfect sauce pairing.
- Honey or maple syrup: Liquid sweetener dissolves well and just a touch adds the right amount of sweet taste.
- Liquid smoke: Gives it a caramel smoky flavor without ever touching the grill or smoker!
- Pantry spices: Onion powder, garlic powder, salt and cayenne for maximum flavor.
Add-ins and Variations
While we love it as is, there are a few ways you can change or add to the flavor.
- Worcestershire sauce: Adds additional burst of flavor. Use coconut aminos for a gluten-free option.
- Chili powder or hot sauce: Gives additional layer of heat for a spicy BBQ sauce.
- Lemon juice: Use instead of apple cider vinegar. Remember lemon is a bit more tart and well, lemon-y!
- Smoked paprika: For additional smoky flavor or as a substitute for liquid smoke, although the result will not be as smoky as the liquid concentrate.
- Brown sugar: Substitute for molasses plus maple syrup. Only recommended as a substitute if you are out of the recipe ingredients though.
- Chipotle in adobo: If you really want to ramp up that Southwest flavor. I would use only 1 finely chopped chipotle pepper and a tiny bit of its sauce as the heat can really intensify quickly!
- Black pepper: Instead of cayenne pepper for a mild, peppery flavor.
- Splash of bourbon: Boozy BBQ, why not?!
- Orange juice or orange marmalade: Adds a sweeter orange taste. If you love citrus, this could be your new favorite.
- Sweetened applesauce: If all you have on hand is sweetened applesauce, your BBQ sauce will be sweeter or you can reduce the amount of maple syrup used.
How to Make Healthy Barbecue Sauce
It is easy to make in only 2 steps!
- In a small saucepan, add all ingredients and whisk until well combined.
- Bring to a boil, cover half way with a lid to prevent splashing and simmer for 20 minutes. Stir a few times to prevent burning on the bottom. Let cool and transfer to a glass jar.
Recipe Tip
Make once, eat twice: Double the recipe and store it in small batches in the freezer, that way you will always have healthy BBQ sauce on hand!
Ways to Use It
While a spoonful of bold and tangy BBQ sauce is delicious, it’s even better when slathered on your favorite foods!
- Chicken: I like to use it to make BBQ chicken like Instant Pot BBQ chicken breast, baked BBQ chicken breast or even BBQ chicken salad.
- With other meats: Make crockpot BBQ chicken or cranberry turkey meatballs with it during colder months.
- For dipping: Try it with fried tofu or healthy chicken nuggets.
- Burgers: Jazz up chicken burgers or turkey burgers with a BBQ sauce drizzle.
- Potatoes: Skip the butter and sour cream on baked potatoes and add some BBQ sauce! Especially great when making a stuffed potato with shredded chicken and green onions.
- Pizza: Use it along with pineapple to top oatmeal pizza crust, Greek yogurt pizza crust or cottage cheese pizza crust.
How to Store
Make ahead and store: Cook, cool completely (to avoid condensation and thus spoilage) and refrigerate BBQ sauce in an airtight glass jar or any airtight container for 1-2 weeks.
To make it last longer, make sure to use clean utensils each time when serving. If BBQ sauce starts to smell sour, separates oddly or has mold in it, it’s better to discard it.
Freeze: In an airtight freezer safe glass jar or container, leaving some room for expansion, up to 3-4 months.
More Healthy Condiments Recipes
- Hawaiian BBQ sauce
- Healthy honey mustard dressing
- Chimichurri sauce
- Thai sweet chili sauce
- Basil pesto
- Spicy mustard
Be sure to check out all of my healthy sauce and seasonings.
Homemade Healthy BBQ Sauce
Ingredients
- 1 cup water
- 6 ounces can tomato paste
- 1/2 cup applesauce, unsweetened
- 3 tablespoons molasses, unsulphured
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey or maple syrup
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- 1 teaspoon yellow mustard
- 1 teaspoon liquid smoke
- 1 teaspoon salt
- 1/8 teaspoon cayenne pepper
Instructions
- In a small saucepan, add water, tomato paste, applesauce, molasses, apple cider vinegar, honey, onion and garlic powders, mustard, liquid smoke, salt and cayenne pepper. Whisk until well combined.
- Bring to a boil, cover half way with a lid to prevent splashing and simmer for 20 minutes. Stir a few times to prevent burning on the bottom.
- Let cool and transfer to a glass jar. Makes about 2.5 cups.
- Use as you would use a store bought BBQ sauce or when making Instant Pot ribs.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Love this recipe!!! (And SO much healthier than store bought!) Thank you!
My pleasure, Lisa!
Excited to try this recipe! What is the purpose of the apple cider vinegar? Can it be omitted?
Vinegar adds flavor and oomph. I do think it matters in this recipe but you can try without it and see how you like it. You can also use any other vinegar.
This website makes me hungry; What’s your top tip for barbecue? Thanks
Buy a good bbq.:)
This is a terrific recipe. I omitted the liquid smoke and added another Tbs of molasses.
Much healthier than bottled sauces.
Give it a try!!
Agreed! So glad you enoyed!
Love this BBQ recipe. I usually do a double batch then freeze so I can just pull out when needed. We use this all the time for Pulled Jack Burgers. Because of this recipe I don’t buy BBQ sauce anymore.
That’s a fantastic way to meal prep Stephanie. Thanks for sharing.