This easy homemade and healthy BBQ sauce comes together quickly and easily in one pot. Perfect to mix with pulled pork, add to meat loaf or use as a dip. Made with no refined sugar and ready to use in less than 30 minutes! {Gluten-free, paleo & vegan}
Table of Contents
Healthy BBQ Sauce
I love the tangy, sweet and smokey flavour that BBQ sauce adds to so many meals, but I’m not so keen when it’s loaded with sugar and preservatives. This healthier homemade version is super delicious but without all of those unnecessary add-ins.
Some of our favourite ways to use this sauce is in this Slow Cooker Pulled Pork, these Beef & Quinoa BBQ Meatloaf Muffins and BBQ Chicken Tostadas!
Why Make this Recipe
- No refined sugar: Yep, you read that right! There is no refined sugar in this sauce, but don’t worry, it doesn’t compromise on flavour. Because there is no refined sugar, this sauce is paleo-friendly and also a lower carb option.
- All natural ingredients: This made-from-scratch BBQ sauce is made from all natural minimally processed ingredients, no preservatives or funky ingredients that you can’t pronounce.
- Make-ahead: This sauce has a fairly long shelf life and also freezes really well, so it’s perfect for meal prep!
Ingredient Notes
- Canned tomato sauce – the one I used just had tomato paste, garlic, spices and salt. Look for one that’s lower in sodium with minimally processed ingredients.
- Maple syrup – you can also sub in another liquid sweetener such as honey or agave nectar if desired.
- Apple Cider Vinegar – look for one with “the mother” for added health benefits.
- Tamari sauce – you can also sub in coconut aminos or low sodium soy sauce.
- Dijon mustard – use the non-grainy kind for a smoother sauce.
See the recipe card below for a complete list of ingredients and quantities.
Step by Step Instructions
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Place a medium-sized saucepan over medium high heat.
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Add tomato sauce, tomato paste, garlic, maple syrup, apple cider vinegar, tamari and mustard to the pan. Stir to combine.
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Add in spices including the onion powder, chili powder, paprika, salt, pepper, cayenne pepper and cinnamon. Stir to combine.
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Allow mixture to come to a simmer over medium-low heat and cook for about 12-15 minutes, stirring frequently. Monitor it carefully because if the heat is too high, the mixture will start to boil and splatter.
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Use the sauce immediately or allow it to cool and store in the fridge for later use.
Recipe Tips:
- The tomato sauce used should just consist of tomato paste, water, garlic and spices.
- I recommend storing this BBQ sauce in a mason jar since it’s freezer-friendly or divide into an ice cube tray if you want to take out only small portions at a time. Simply pop out the required number of cubes and use as desired!
- Sir the sauce frequently when preparing it over the stove so that it doesn’t stick to the pan and burn.
Recipe FAQs
What can I use homemade BBQ sauce for?
This BBQ sauce is such an easy way to add flavour to your meals. It’s great stirred into shredded chicken or pork to make sandwiches or as a filling for tacos. You can also use it as a base for pizza or as a marinade for these Grilled BBQ Chicken Thighs.
Similarly, you can brush it on to chicken breasts, chicken wings or ribs for grilling, or simply use it as a dip for chicken tenders, like these Almond Coconut Crusted Chicken Fingers, or for Sweet Potato Fries. It’s also perfect incorporated into these Beef and Quinoa BBQ Meatloaf Muffins or burgers (like these Spicy Black Bean Burgers)!
What does BBQ sauce taste like?
BBQ sauce is tomato based, but it’s so much more than your regular ketchup. The blend of spices and seasonings meld together to form a wonderfully sweet and tangy sauce with smokey undertones.
How to store:
One of the best features of this sauce is that it keeps really well. The recipe makes enough for about 2 cups, so don’t worry if you aren’t planning on using it as soon as you’ve made it.
Let the sauce cool completely to room temperature before storing it in an airtight container.
Refrigerate: The sauce will keep in the fridge for up to one week.
Freeze: The sauce will keep in the freezer for up to three months. Allow it to thaw in the fridge for 24-48 hours before use.
More Sauces and Dips
- Healthy Chick-Fil-A Sauce
- Healthy Stir Fry Sauce
- Healthy Cranberry Sauce
- Healthy Steak Marinade
- Healthy Chicken Marinades
- Dairy-Free Pesto
- Easy Lemon Garlic Sauce
- Low Sodium Spaghetti Sauce
Did you make this recipe? Scroll down to leave a rating and review!

Healthy BBQ Sauce
Ingredients
- 2 cups tomato sauce (in the can)
- 2 tbsp tomato paste
- 2 garlic cloves minced
- 3 tbsp maple syrup
- 1 tsp apple cider vinegar
- 2 tsp tamari sauce or coconut aminos
- 1 tsp Dijon mustard
- 1 tsp onion powder
- 1/2 tsp chili powder
- 1/2 tsp smoked paprika
- 1/2 tsp salt
- 1/2 tsp ground pepper
- 1/4 tsp cayenne pepper
- 1/8 tsp cinnamon
Instructions
- Place a medium sized saucepan over medium high heat.
- Add tomato sauce, tomato paste, garlic, maple syrup, apple cider vinegar, tamari and mustard to the pan. Stir to combine.
- Add in spices including the onion powder, chili powder, paprika, salt, pepper, cayenne pepper and cinnamon. Stir to combine.
- Allow mixture to come to a simmer over medium-low heat and cook for about 12-15 minutes, stirring frequently. Monitor it carefully because if the heat is too high, the mixture will start to boil and splatter.
- Use immediately or store in the fridge for later use.
Notes
- The tomato sauce you use should just consist of tomato paste, water and spices.
- Store this BBQ sauce in a mason jar since it's freezer friendly or divide into an ice cube tray if you want to take out only small portions at a time.
- Sir the sauce frequently when making it so that it doesn't stick to the pan and burn.
- Makes 2 cups of BBQ sauce or 16 servings. One serving = 2 tablespoons. Nutritional information is based on 2 tablespoons of sauce.
Nutrition
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