A Houseful of Love

I don’t know about you, but to me, summer means time spent outdoors with friends and family, often gathered around a grill!

While barbeques can be full of ultra-processed foods (chips, buns, etc.), they don’t have to be! Start with some small and simple swaps, like this healthy BBQ sauce!

Full disclosure, I’m a BBQ sauce fiend. It’s my favorite condiment by leaps and bounds. And I don’t just add a little. I smother my food in it.

Unfortunately, with most BBQ sauces, that’s a recipe for a sugar overload that leaves me feeling gross and sluggish before I even get to dessert. That’s why I came up with this BBQ sauce that’s completely free of sweeteners (natural or artificial). Now I can get my fix without the crash!

Unlike most BBQ sauces (homemade or store-bought), it’s not loaded with sugar or artificial sweeteners. Instead, it takes a tomato base and adds vinegar and spices for a delicious, tangy BBQ sauce. It complements any meat, from grilled chicken to ribs to pulled pork. It’s the perfect real-food swap that’s easy, quick to whip up, and won’t break the bank!

Ready for your healthiest barbeque season yet? Pair this delicious BBQ sauce with a homemade rub (also no natural or artificial sweeteners) for the ultimate real food grill out.

How can you make a BBQ sauce with no sweeteners?

It sounds crazy, I know. Most recipes start with a ketchup base – already loaded with sweeteners of one sort or another – and add even more sugar. In contrast, this recipe takes advantage of the natural sweetness of its (unsweetened) tomato base, subtly enhanced by a touch of cinnamon. Rather than trying to be sweet, it leans into savory and tangy with a mix of apple cider vinegar and white vinegar, with just a hint heat from spices.

How should I use a BBQ sauce with no sweeteners?

Use this BBQ sauce just like any other BBQ sauce! It’s delicious on ribs, grilled chicken, pulled pork, burgers, or whatever else you like to pour BBQ sauce on.

Do I need to use smoked paprika, or is normal paprika okay?

It depends on what you plan to do with the BBQ sauce and how much you like a smoky flavor. I’m a big fan of smokiness, but if the sauce is going on something grilled on a charcoal grill, normal paprika is fine because the meat is plenty smoky on its own. However, if the meat itself wont’ be as smoky, I would use smoked paprika so that it has that iconic barbeque flavor. But if smoky isn’t your thing, feel free to swap it for normal paprika. That’s delicious too!

How long does this BBQ sauce stay good for in the fridge? In the freezer?

You can store this BBQ sauce in the fridge for up to about a month in the refrigerator. In the freezer, it’s best eaten if within about 6 months.

Ingredients

• 29oz can tomato sauce – not pasta sauce or pizza sauce, just plain tomato sauce with no added sweeteners! You can also make your own with fresh tomatoes, though you’ll need to cook it a bit longer to reach the same consistency.
• 1/4 cup tomato paste
• 1/2 cup apple cider vinegar
• 1/2 cup white vinegar
• 1/4 cup smoked paprika – normal paprika is fine if you don’t want a smoky flavor or if your meat will be smoky on its own.
• 1/4 cup soy sauce – make sure that you find one without junky additives. It should just be water, soybeans, wheat, and salt. You can substitute tamari sauce if you’re gluten-free.
• 1 tbsp hot sauce – any hot sauce will do! The hotter the hot sauce, the hotter your BBQ sauce will be. You can also add more or less, depending on your spice tolerance.
• 1 tbsp Old Bay or Cajun seasoning – again, make sure that this doesn’t have any added sugars. Seasoning blends can be notoriously bad about sneaking in sugar so read the ingredient label!
• 1 tsp cinnamon – Sounds weird, but it brings out the natural sweetness in the tomatoes and the meat without really tasting like cinnamon!

Directions

Step 1: Combine all ingredients in a large saucepan over medium heat. Stir to combine, until no lumps remain.

Step 2: Bring to a boil, stirring occasionally. Reduce heat and simmer 10 minutes, until sauce thickened.

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Nutrition Facts

Amount Per 1/4 Cup Serving
Calories: 28 kcal
Fat: 0g
Total Carbohydrates: 4g
Fiber: 1g
Protein: 1g

The nutrition data provided here is for informational only and is only an estimate based on an online nutrition calculator. It cannot be verified or guaranteed, and should not be used in the treatment of medical conditions. It should not be considered a substitute for a professional nutritionist’s advice This data should be interpreted and used at your own risk.