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Healthy BBQ Sauce

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BBQ Sauce Recipe

Although some of you may think it a stretch to make your own condiments, I make almost everything from scratch, which includes my healthy BBQ sauce. Yes, I sometimes buy store-bought condiments, but I generally limit the ingredients to 4 or 5 depending on what they are. And, I personally like my BBQ sauce recipe better than the store-bought version.

Now that I've been plant-based for over a decade, I'm shocked I used to buy store-bought sauces and dressings!  Do you have any idea what's in that stuff? When I first became plant-based, I figured if any product was vegan, it was all good. NOPE! I could use the excuse that I can't see the labels now, without my reading glasses on, but that would be a lie. Not the part about needing the reading glasses, but actually reading the labels before I buy products. Instead, I used an app, which very conveniently told me if a product was vegan or not. 

Of course, now I read every label before I buy anything, but I usually just shop in the produce section and leave. 

Even though I do often try store-bought products, to rate them for you, I prefer homemade over store-bought any day. And healthy BBQ sauce is no exception. The fun of making your own condiments is you can change up the flavors easily and make it unique each as every time. 

BBQ cauliflower wrap

(BBQ CAULIFLOWER)

THE REASONS WHY YOU MAKE YOUR OWN BBQ SAUCE

Let's be honest, buying store-bought condiments is more convenient and sometimes cheaper. But, at what risk? Even though I always look for fat-free, or oil-free brands, I realized salt, sugar, and preservatives replace the fat. Basically, when you eat store-bought products, especially those that have ingredients you can't pronounce, you have no idea what you are putting into your body. 

For the sake of argument, I took a popular vegan BBQ Sauce, Sweet Baby Rays, and checked out the 21 ingredients. 

  • Water
  • Tomato Paste
  • Distilled Vinegar
  • Allulose (sugar substitute)
  • Salt
  • Corn Starch
  • Apple Cider Vinegar
  • Garlic
  • Caramel Color
  • Natural Smoke Flavor (liquid smoke)
  • Natural flavor (mystery ingredient)
  • Potassium Sorbate(a chemical additive used as a preservative)
  • Sodium benzoate (chemical pickling agent)
  • Spice (uncertain)
  • Xanthan Gum (food additive for thickening and stabilizing)
  • Mustard flour (dry mustard)
  • Paprika
  • Onion
  • Sucralose (no-calorie artificial sweetener)
  • Citric Acid (commonly used as an additive in food, cleaning agents, and nutritional supplements)
  • Sodium Citrate (used as a food additive, usually for salty flavor or as a preservative)

Of course, they claim it is sugar-free, but it somehow has 1 gram of sugar per serving. But, there isn't any added sugar? It is a gluten-free food with only 1 gram of carbs. Despite all this spender, it is vegan, so it has that going for it. In a nutshell, this is why I like to make a healthy BBQ sauce instead of buying a bottle at the store. 

WHAT INGREDIENTS ARE IN HOMEMADE HEALTHY BBQ SAUCE

Making BBQ tempeh sandwiches

(BBQ TEMPEH)

BBQ SAUCE INGREDIENTS

But, I also have a second BBQ sauce recipe I love that only has a few ingredients. We'll call it the quick and easy BBQ sauce version. I use it, for instance, with my Pulled Pork Sweet Potato Sandwich!

Pulled Pork Sweet Potato Sandwich

QUICK AND EASY BBQ SAUCE INGREDIENTS

  • Organic Tomato Sauce
  • Chipotle Pepper in Adobo Sauce
  • Grape Jelly
  • Apple Cider Vinegar

BBQ tofu with vegan coleslaw

(BBQ TOFU)

VARIATIONS AND SUBSTITUTIONS FOR HEALTHY BBQ SAUCE RECIPE

As with all recipes, you can always tweak the ingredients to give your healthy BBQ sauce your own sass!

  • Liquid smoke (hickory or mesquite)
  • Agave instead of maple syrup
  • Use dates instead of molasses 
  • Add sriracha for a little kick
  • Add pineapple juice for a fruity blend
  • For more tang, replace yellow mustard with dijon mustard

BBQ Grilled Tempoeh kabobs

(TEMPEH KABOBS)

grilled peach salad recipe

(SALAD WITH GRILLED PEACHES)

So, the next time you are shopping and reading labels, remember, sometimes it's better to just make healthy BBQ sauce at home! 

BBQ Sauce Recipe
Yield: 12 servings

Healthy BBQ Sauce

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Healthy BBQ Sauce is fresh and tangy without any added preservatives or additives. Make your own healthy BBQ sauce and skip the storebought brands.

Ingredients

Quick and Easy BBQ Sauce (Option 2)

  • 1 15 ounce can Organic Tomato Sauce 1 Chipotle Pepper in Adobo Sauce 2 Tablespoons Grape Jelly 2 Tablespoons Apple Cider Vinegar
  • 1 15 ounce can Organic Tomato Sauce
  • 1 Chipotle Peppers in Adobo Sauce
  • 2 Tablespoons Grape Jelly
  • 2 Tablespoons Apple Cider Vinegar

Instructions

  1. Sauté the onions and garlic in a medium in a saucepan until translucent.
  2. Combine all other ingredients
  3. Bring to a boil.
  4. Reduce to simmer.
  5. Cook 20 minutes on simmer.

QUICK AND EASY BBQ SAUCE OPTION

  1. Combine all the ingredients in a high-speed blender
  2. Blend until smooth
  3. Pour contents into a saucepan
  4. Warm to the desired temperature

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Nutrition Information

Yield

12 servings

Serving Size

1
Amount Per Serving Calories 23Total Fat 0gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 210mgCarbohydrates 10gFiber 1gSugar 6gProtein 1g

Nutrition facts may not be 100% accurate.

Did you make this recipe?

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© Kathy Carmichael
Cuisine: American / Category: Sauces, Dips & Dressings

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