BBQ sauce is a staple at any barbecue and a must have condiment in every fridge. Why not try making this Healthy BBQ Sauce yourself and keeping it lower in sugar and salt, and no unnecessary ingredients. Perfect for people that have to have sauce on everything!
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!
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.
We also 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.
BBQ Sauce Recipe
Growing up, an old friend’s Dad made the best BBQ sauce and he kept his recipe close to his chest and said he would never share. It was chunky, had the perfect blend of flavours and I have been trying to recreate it ever since. This recipe is the closest I have gotten and it’s taken years of perfecting.
What makes this so special? For a start how easy it is – you just let it simmer away. It also only has the essential ingredients, the perfect amount of sweetness and it’s easy to customise too if you want it chunky or smooth or even a little bit spicy. It’s a low calorie bbq sauce that your whole family will love.
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.
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!
Ingredients to make this Healthy BBQ Sauce (Serves 25)
- 1 small onion, peeled and diced
- 500g carton of passata
- 2 garlic cloves, diced
- 4 tbsp tomato puree
- 2 tbsp honey (or more to taste)
- A pinch of black pepper
- 1 tbsp smokey paprika
- 3 tbsp balsamic vinegar
- 1 tbsp Worcestershire sauce
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.
Other Sauce and Dressing Recipes To Try
Some Extra Tips For This Health BBQ Sauce
- 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.
- 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.
- We like our BBQ sauce nice and smokey, which is why we use smoked paprika in it, but you can easily leave it out.
- 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.
- If you aren’t making this for kids, feel free to add a pinch of salt for some extra flavour.
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! You can also FOLLOW US on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST to see more delicious recipe ideas, behind the scenes shots and also what we are getting up to.
DON’T FORGET TO RATE THE RECIPE ↓
- 1 Large onion, very finely diced
- 540 g Passata (2 cup)
- 4 tbsp Tomato puree
- 2 Cloves of garlic, crushed
- 1 tbsp Paprika
- 4 tbsp Honey or pure maple syrup
- 3 tbsp Balsamic vinegar
- 1 tbsp Worcestershire sauce
- A pinch of sea salt and black pepper
- 1 tsp Red chilli flakes (optional if you want a little spice)
Add a little oil to a pan and add the onion and cook on low for 5 minutes until softened.
Add the rest of the ingredients to the pan and simmer for 3 minutes
You can either use it like it is if you like a chunkier BBQ sauce, or you can blend it for a smoother sauce.
The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.