Low FODMAP BBQ Sauce
This homemade low FODMAP BBQ sauce recipe is so rich, smoky and delicious that you'd never guess it was free from garlic and onion.
Servings: 300 mls
Equipment
- 1 Heavy bottom non-stick pot
- 1 Well fitting lid
- 1 Glass bottle or jar minimum 300 mls and suitable for heat sterilising
Ingredients
- 250 ml low FODMAP tomato sauce I used my homemade tomato sauce recipe
- 1 teaspoon smoked paprika
- ¼ teaspoon ground cumin
- 1/16 teaspoon ground chilli powder Ensure pure ground chillis, free from garlic and onion
- ¼ teaspoon smoked sea salt Coarse ground
- ¼ teaspoon black pepper Freshly cracked for maximum aroma
- 1 tablespoon Dijon mustard Ensure gluten free if required
- 1 tablespoon maple syrup Pure, grade A and free from syrup or sweeteners
- 2 teaspoon Vegemite/Yeast extract Ensure gluten free if required
- 125 ml filtered water
- 1 tablespoon bourbon/scotch/whiskey Optional
Instructions
- Add 250 ml low FODMAP tomato sauce to a heavy bottomed pot with a well-fitting lid.
- Sprinkle in 1 tsp smoked paprika, ¼ tsp ground cumin, 1/16 tsp ground chilli powder, ¼ tsp smoked sea salt and ¼ tsp black pepper.
- Add 1 Tbsp Dijon mustard, 1 Tbsp maple syrup, 2 tsp Vegemite/Yeast extract, 125 ml filtered water and 1 Tbsp bourbon/scotch/whiskey if using.
- Stir everything together until the liquids and spices are fully mixed into a thick, smooth sauce.
- Allow the sauce to come to a low boil. Reduce the heat to as low as possible and simmer for 20 minutes. Cover with a vented lid or splatter screen to stop yourself and everything else from being sprayed by the sauce. This is not optional! This stuff is mad hot and splatters everywhere, even on the lowest heat setting. Be careful as you’ll need to stir frequently as it simmers.
- Pour the BBQ sauce into a sterilised glass bottle or jar and seal with a tight-fitting lid. Store in the coldest part of the fridge for 7 days. Shake the bottle before each use.
- Alternatively, freeze the sauce for a maximum of 3 months.
Notes
Top Tip: Whilst you can eat this sauce straight away, I recommend making it the day before to allow the flavours to mature and develop.
Food Safety Notes: I recommend using glass storage bottles for storing homemade acidic, tomato-based sauces.
Please note that this is not a canning recipe and is not suitable for long-term preservation or room-temperature storage.
FODMAP Notes: See the full blog post for detailed FODMAP ingredient notes. FODMAP values, portions and classifications can and do change over time.
I use standard UK metric measurements in all of my recipes:
- 1 cup = 250 ml
- 1 tablespoon = 15 ml
- 1 teaspoon = 5 ml
