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  • Jack Wilson

Healthy BBQ Sauce

Last updated on August 27th, 2019 at 03:38 pm

BBQ sauce is a staple at any barbecue and a must have condiment in every fridge. Why not try making this Healthy BBQ Sauce Recipe yourself and keeping it lower in sugar and salt, and no unnecessary ingredients. Perfect for people that have to have sauce on everything! Less than 10 ingredients, all of which you probably have in your kitchen already!

BBQ Sauce Recipe

If you are anything like us, you have a whole shelf in your fridge dedicated sauces. Pickles, chutneys, mayo and a couple of different bottles of BBQ sauce and ketchup that you can’t remember when you opened.

Well, why not have a bit of sauce audit and then start making more of your own? Save money, save calories, sugar and salt and save the hassle of having to clear that shelf out every 8 weeks by making a jar of this delicious healthy barbecue sauce. It has the same bold flavour you know and love, just healthier!

Why should you try it?

✔ Super simple to make

✔ You can make only as much as you need, so no waste

✔ Just 17 calories a portion

✔ You probably already have the ingredients in your kitchen

✔ Low in salt and sugar

✔ Kid friendly

Healthy BBQ Sauce

Healthy is a bit of a buzz word isn’t it. But what does it really mean? Well, it’s different to everyone and ultimately to us it means balance. But when it comes to our recipes, it’s about finding ways to make your favourite meals, and sauces, that little bit healthier by making them yourself.

The great thing about BBQ sauce is the sweetness. But I find store bought BBQ sauce to be way too sweet (the first ingredient is usually sugar), so by making it yourself you can adjust the sweetness. We have used honey to sweeten ours, but you can keep it vegan by using maple syrup too.

Also, we haven’t used any salt in this healthy BBQ sauce recipe, so it’s a good sauce alternative to give kids. We went through a stage with our toddler when she wanted sauce on all her meals and this made me feel much less guilty about it.

Ways To Use Healthy Barbecue Sauce

Well, apart from smothering a burger or hot dog in it, there is so much that you can do with this BBQ sauce. It’s not just a sauce, but a marinade too. We put it in a slow cooker with some chicken breasts to make Slow Cooked BBQ Chicken and if we have any left over (which is rare), then we use it on a pizza base or stirred in to pasta. We also use it in our BBQ Chicken Stuffed Sweet Potatoes.

I *may* have just eaten it out of the jar too, but I can’t confirm that and you have no proof, so let’s speak no more about it! Also, when Dave is not in the mood for vegetables (but I still make him eat them, because that’s what I do), he puts some of this on them. Hey, whatever gets the veggies eaten!

Can You Freeze BBQ Sauce?

Yes, you can freeze this BBQ sauce if you make too much. Just make sure it is completely cooled first and then pour individual portions in to freezable container (not a freezer bag). Don’t fill the container all the way to the top, as it will expand a little. It will keep for around 3 months in the freezer.

When you want to use it, allow it to defrost and if it is a little bit thick, add some water to thin it out.

How To Make Healthy BBQ Sauce – Step by Step:

One: Add a little oil to a pan and put the onions in and gently cook for 3-4 minutes until softened. Two: Add the rest of the ingredients and stir. Three: Simmer for around 10 minutes. Four: If you want a smooth sauce, wait for it to cool and then blend to the desired consistency.

Extra Tips

  1. Keep this BBQ sauce vegan by swapping the honey for maple syrup. You can use any liquid or granulated sweetener you like, but you may need to adjust the measurements.

  2. Change things up a bit and go for a spicy BBQ sauce. Add a tsp of cayenne or a few drops of chilli sauce to spice things up a bit.

  3. We like our BBQ sauce nice and smokey, which is why we use smoked paprika in it, but you can easily leave it out.

  4. This sauce has been blended to make it really smooth like a store bought BBQ sauce, but you could skip that stage and just leave it chunky.

  5. If you aren’t making this for kids, feel free to add a pinch of salt for some extra flavour.

Other Sauce and Dressing Recipes To Try

Restaurant Style Salsa Healthy Ranch Dressing Healthy Tomato Ketchup Roasted Red Pepper Dressing Honey and Mustard Salad DressingDo you want to be kept up to date on more delicious posts like this? Please subscribe to the blog mailing list (it takes 30 seconds). Click here to sign up.

If you’ve tried this Healthy BBQ Sauce or any other recipe on the blog then let us know how you got on in the comments below, we love hearing from you!

Tag us in your creations on Instagram @hungryhealthyhappy – we love sharing photos when people make our recipes. You can use the hashtag #hungryhealthyhappy too.

DON’T FORGET TO RATE THE RECIPE ↓



4.71 from 71 votes

Healthy BBQ Sauce

We are bringing you a healthier homemade recipe, so you never have to buy a store bought bottle again. You will want this Healthy BBQ Sauce on everything!

Prep Time2 mins

Cook Time8 mins

Total Time10 mins

Course: Sauce/Spread

Cuisine: American

Keyword: barbecue sauce recipe, bbq sauce recipe, healthy sauce

Servings: 30 tablespoons

Calories: 17kcal

Author: Dannii

Ingredients

  1. 1 Small onion, very finely diced

  2. 500 g Passata (2 cup)

  3. 2 Cloves of garlic, crushed

  4. 4 tbsp Tomato puree

  5. 2 tbsp Honey

  6. 1 pinch Black pepper

  7. 1 tbsp Paprika

  8. 3 tbsp Balsamic vinegar

  9. 1 tbsp Worcestershire sauce

UK measures - US measures

Instructions

Add a little oil to a pan and put the onions in and gently cook for 3-4 minutes until softened.

Add the rest of the ingredients and stir.

Simmer for around 10 minutes.

If you want a smooth sauce, wait for it to cool and then blend to the desired consistency.

Video


Notes


Some Extra Tips For This Health BBQ Sauce:

  1. Keep this BBQ sauce vegan by swapping the honey for maple syrup. You can use any liquid or granulated sweetener you like, but you may need to adjust the measurements.

  2. Change things up a bit and go for a spicy BBQ sauce. Add a tsp of cayenne or a few drops of chilli sauce to spice things up a bit.

  3. We like our BBQ sauce nice and smokey, which is why we use smoked paprika in it, but you can easily leave it out.

  4. This sauce has been blended to make it really smooth like a store bought BBQ sauce, but you could skip that stage and just leave it chunky.

  5. If you aren't making this for kids, feel free to add a pinch of salt for some extra flavour.

Nutrition

Serving: 1tbsp | Calories: 17kcal | Carbohydrates: 4g | Protein: 1g | Sodium: 25mg | Potassium: 18mg | Sugar: 3g | Vitamin A: 50IU | Vitamin C: 1.7mg | Iron: 0.2mg

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