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Homemade Healthy Barbecue Sauce

Posted Sep 23 2012 2:43am

My, my. It sure has been too long.


I have distant yet fond memories of downing vats of barbecue sauce at cookouts many years ago. Not right off a spoon, of course. I am much to civilized for that.

I would simply use other vehicles of transportation to get that liquid barbecue-flavored gold from the bowl into my mouth such as french fries and fried chicken. Much more nutritious than eating barbecue sauce right off a spoon, right? Sure.

During those carefree cookout days, little did I know (or care) about all the grossness hiding inside that sweet, rich sauce. I mean, what is barbecue sauce anyway? It’s just tomatoes, liquid smoke, salt, pepper, oh, and high fructose corn syrup. Or lots of sugar if you’re lucky.

But don’t you miss barbecue sauce? Maybe just a little? Don’t you wish you could take (insert edible transportation vehicle here) and slather it in barbecue sauce until is it unrecognizable in its original state? Of course you do. I know you too well.


We’re two peas in a pod, you and me. And us peas got to stick together, through thick and thin. But I like my barbecue sauce thick, so we’ll be sticking together through thick today. I’m here for you, and I brought barbecue sauce.

So… why exactly am I so excited by this? Why is this bbq sauce any different? Excellent questions. This sauce is actually quite similar to the one of your childhood, except in that this one is vegan, gluten free, sugar free, low carb, fat free, and only about 7 calories a tablespoon!

And you can pronounce every single one of the ingredients. Unless you’re not good at pronouncing words like tow-may-tow or dee-jon. In which case I can’t help you.

Pronouncability aside, I must advice you to proceed with caution. After your first try of this stuff, you may want to make a quintuple batch and take a bath in it. I don’t recommend bbq baths, but do I know they can be tempting.

How ’bout this? Make the quintuple batch, but save it for the transportation vehicles into your mouth. Capisce?


    Print This!    

Homemade Healthy Barbecue Sauce (Vegan, Fat Free, Low Calorie, Sugar Free, Low Carb)

Talk about versatility! Put a slather of this stuff on anything your heart desires to add a healthy barbecue twist, without all the junky gunk that comes with regular barbecue sauce.

Makes about 1 1/2 cups

Nutritional Comparison

Serving size: 2 Tablespoons

Calories: 60

Fat: 0 grams


The World’s Healthiest Barbecue Sauce

Serving size: 2 Tablespoons

Calories: ~15

Fat: 0 grams


1 (8 ounce) can tomato sauce

2 Tablespoons dijon mustard

2 Tablespoons low sodium tamari  (You can use regular soy sauce if you want, or coconut aminos for a soy and grain free option.)

1 teaspoon molasses

1 Tablespoon apple cider vinegar

1 teaspoon garlic powder

3 packets stevia (You can use more or less, depending on how sweet you want your sauce.)

1 teaspoon liquid aminos

salt and pepper, to taste


In a medium-large bowl, whisk all ingredients together until thoroughly combined. Add salt and pepper to taste.



Yup. That was really difficult. Alright, for that little effort exerted, promise me you’ll make this? Promise?


-Kelly M.

The post Homemade Healthy Barbecue Sauce appeared first on Foodie Fiasco .

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