Low-Sugar BBQ Sauce

This Low-Sugar BBQ Sauce is sweet, smoky, tangy, and super tasty! Made with wholesome ingredients to keep it low in sugar. It's incredibly easy to make too and perfect for salads, grilling, baking, or the crockpot!

When I experienced problems with my hormones a few years ago I started realizing what I put in my body was so much more than calories. The quality of foods plays an important role in health. As I get older I start to have a greater appreciation for this as my body changes.

Now I inspect food a lot more to ensure I'm fueling my body with quality ingredients. A true test of this came when I tried to find a clean BBQ Sauce.

I was baffled that every BBQ sauce in the store was drowning in sugar. I guess that is the trend in our food so I shouldn't be surprised. I'm not anti-sugar by any means, but I do like to control the amount of sugar I put in my body.

The results are flavors that are sweet, tangy, and spicy. Everything you need in a BBQ sans the buckets of sugar! Even better, it's a breeze to make. Just toss the ingredients in a pan, simmer together then store in a glass jar in the refrigerator until you're ready to use it in meals.

This sauce is perfect to go with summer party recipes, grilling, and in my case, crockpot using when it's a thousand degrees out! I love to use it to make this shredded chicken and low sugar BBQ sauce, salads, sandwiches, and even for making chicken wings.

Why You Will Love This Low-Sugar BBQ Sauce Recipe

• So Many Ways to Use It! The options are really endless with what you can do with BBQ sauce. Honestly, I toss it on anything that's slightly flavorless to give it a punch of flavor.
• Wholesome Ingredients. All you need are five ingredients plus some water to make this homemade low-sugar BBQ sauce. You may even have all of them in your pantry.
• Meal Prep Friendly. It keeps for a bit in the fridge but is also suitable to freeze! Make a big batch so you have some around to add a flavor kick to meals whenever the mood strikes.

Ingredients

Here's a look at the simple ingredients needed to make a batch of low-sugar BBQ sauce.

• Tomato Paste: Many BBQ sauce recipes use ketchup as a base which contains tons of sugar. Instead, we're using tomato paste made from tomatoes and cooked until concentrated. This makes the flavor naturally sweet without any added sugar.
• Apple Cider Vinegar: Just a bit to give our low-calorie BBQ sauce some zing. Apple cider is my favorite but you can also use white vinegar if that's all you have.
• Worcestershire Sauce: Adds some savory and spicy flavors to the sauce.
• Coconut Sugar: It's slightly less processed than brown sugar and has a slightly lower glycemic index making it better for blood sugar levels. It has a similar flavor to brown sugar.
• Garlic Powder: For deepening the savory flavors and giving it a more complex essence.

Variations

• Sugar-free barbecue sauce: You can swap the coconut sugar for your favorite sugar-free alternative though they will add a different flavor profile to the sauce. Use a sugar alternative you like and make sure you adjust the amount as some may be sweeter. You can also use regular sugar if you prefer. Just note the calories will be higher.
• Spicy: Add some red pepper flakes or cayenne pepper if you prefer a bit of spice.
• Smoky: If you like a smokiness to your low-carb barbecue sauce, add some liquid smoke or a bit of smoked paprika. If you like it spicy and smoky you can also add some blended chipotle peppers in adobo sauce.
• Sweeter: If you prefer a sweeter sauce you can add more coconut sugar or another sugar you prefer until it's at your preferred level of sweetness. The nutrition is based on using one tablespoon of sugar for the entire batch.

How to Make Low-Calorie BBQ Sauce

Step 1: Add all the ingredients to the saucepan.

Step 2: Use a whisk to mix all the ingredients together.

Step 3: Lower the heat and cook on low for 20 minutes.

Step 4: Use the sauce immediately or transfer it to a glass jar to store in the refrigerator.

Expert Tips

• Simmer low and slow. Cooking your low-calorie barbecue sauce over low heat gives the flavors time to develop and thickens the sauce naturally.
• Make a big batch. Double all the ingredients to make some to use now and later on!
• Avoid substitutions. For the best flavor and consistency I recommend sticking with the recipe as written. Making changes may also change the nutrition.

How to Use Homemade BBQ Sauce

Keep a batch of this healthy barbecue sauce to add flavor to all types of dishes!

Add some of this gluten-free barbecue sauce to these BBQ Chicken Taco Bowls and Healthy Crockpot BBQ Chicken when you're craving some barbecue chicken.

It's a great alternative for party foods like these Paleo BBQ Meatballs or you can use it as a dip for some Zucchini Parmesan Fries. Or mix it with this Greek Yogurt Ranch Dressing to make a creamy barbecue ranch sauce.

Enjoy simple dinners like this BBQ Salmon & Green Beans or add a spoonful to these Chicken Burgers for a tangy kick.

Storage Directions

• Refrigerator: Allow the sauce to cool completely and then store it in an airtight container or jar in the fridge for up to thirty days.
• Freezer: If you want to extend the shelf-life, place it in a freezer-safe container and store it for up to three months. Store in smaller amounts if you have a lot as you won't want to refreeze it once it's thaw out. Allow it to thaw in the fridge overnight.
• Reheat: Add it to recipes straight from the jar or heat it to serve on the side. Place the sauce in a small saucepan and heat over low heat until heated through. Add more water if you want a thinner consistency as it may thicken during storage.

Recipe FAQs

More Healthy Sauce Recipes

If you tried this healthy BBQ sauce recipe or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.

Healthy BBQ Sauce (Gluten Free, Low Carb, Low Calorie)

Megan Olson

This Low Sugar BBQ Sauce is sweet, smoky, tangy & super tasty! Made with wholesome ingredients in just minutes. Perfect for salads, grilling, baking, or the crockpot!

5 from 3 votes

Print Recipe Pin Recipe

Cook Time 20 minutes mins

Total Time 20 minutes mins

Course Dinner, Sauce, Side

Cuisine American

Servings 8 servings

Calories 30 kcal

Ingredients

 

US CustomaryMetric

 

1x2x3x

• ▢ 6 oz Tomato Paste
• ▢ 2 tablespoons Apple Cider Vinegar or white vinegar
• ▢ 4 tablespoons Worcestershire Sauce I use Annie's
• ▢ ½ cup Water
• ▢ ½ teaspoon Garlic Powder
• ▢ 1 tablespoon Coconut Sugar adjusted as needed or use another sugar you prefer

Instructions

 

• Heat a small saucepan over medium heat.
• Add all ingredients to the saucepan and stir to combine. Once bubbling, reduce to a simmer.
• Simmer on low 20 minutes.
• Use immediately, or transfer to a glass jar to store in the refrigerator.

Video

Notes

• 1 serving equals 4 tablespoons
• Keep sauce in a glass mason jar in the refrigerator 30 days or store in the freezer up to 3 months.
• More BBQ recipes to try: Paleo BBQ Meatballs, BBQ Chicken Taco Bowls, Healthy Crockpot BBQ Chicken, Sugar BBQ Sauce, Crockpot BBQ Wings, BBQ Salmon & Green Beans

Nutrition

Serving: 1servingCalories: 30kcalCarbohydrates: 7gProtein: 1gFat: 0.1gSaturated Fat: 0.02gPolyunsaturated Fat: 0.03gMonounsaturated Fat: 0.01gSodium: 283mgPotassium: 289mgFiber: 1gSugar: 4gVitamin A: 331IUVitamin C: 6mgCalcium: 18mgIron: 1mg

Tried this Recipe? Let me know!Let us know how it was!

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.