Ditch the overly-processed store-bought sauces and make your own! This healthy BBQ sauce recipe is super simple to make, loaded with flavor, and lower in sugar. No high fructose corn syrup, gums, or thickeners here – just major flavor, all thanks to a few pantry staples! {Gluten-free}
Table of Contents
Low Sugar BBQ Sauce Recipe Without Ketchup
BBQ sauce is a staple in our house and we could easily eat it every single day on pulled pork, as a dipping sauce, on 5-Ingredient Meatloaf, and so much more. But, store-bought BBQ sauce is usually extremely high in sugar! For example, two tablespoons of Sweet Baby Ray’s BBQ sauce has 17 grams of sugar (with high-fructose corn syrup as the first ingredient). Even sugar free BBQ sauce is packed with artificial sweeteners. That’s why it’s always better if you can make your own!
This healthy BBQ sauce has a rich tomato flavor infused with sweetness and richness from molasses and maple syrup, then balanced with a little vinegar, liquid smoke, and a few extra ingredients. It’s so easy to make, lasts a while in the fridge, and tastes absolutely incredible. It’s truly the perfect sauce and a must in our fridge at all times!
Elysia’s Recipe Recap
Taste: Tastes like classic BBQ sauce, but with more flavor. It’s a tomato-based sauce with sweet notes from maple and molasses, a little smokiness, lots of spices, and plenty of umami flavor
Ease: The hardest part of the recipe is gathering all the jars from your fridge and pantry to assemble the recipe. Actually making it is super simple!
Nutritional Benefits: This recipe relies on simple, wholesome ingredients for depth of flavor and richness. The main benefit is that it uses natural sweeteners (maple syrup and molasses) instead of HFCS, brown sugar, or or any of those other sweeteners, which can help reduce how quickly your blood sugar will rise.
Would I make it again? Yes, we’ve been making and perfecting this homemade barbecue sauce for years! It’s our go-to and so handy for summer grilling.
Ingredient Notes
- Tomato sauce: This is a tomato-based sauce. I use regular canned tomato sauce. I know there are lots of tomato products on the shelf and they all look alike; just make sure it is regular tomato sauce.
- Pure maple syrup: I love using maple because you get the sweetness plus all that extra flavor! You can always try sugar-free maple syrup, if you want even less sugar.
- Worcestershire sauce: This sauce is loaded with umami flavor and helps give BBQ sauce its characteristic depth.
- Regular molasses: Molasses makes everything taste richer and more indulgent, plus it adds a little extra sweetness.
- Apple cider vinegar: Vinegar is essential and don’t worry; it won’t make your sauce sour. As it cooks down, it adds a slightly sweet, tangy flavor.
- Liquid smoke: For a hint of smoky flavor.
- Tamari or coconut aminos: These are basically different types of soy sauce and add plenty of salt and umami notes.
- Dijon mustard: For just a bit of sharpness.
- Seasonings: You’ll definitely need to add some seasonings to get just the right flavor profile. I like to use garlic powder, chili powder, smoked paprika, fine salt, and ground black pepper.
Step-by-Step Instructions
- Add all of the ingredients to a blender or food processor and blend until smooth.
- Pour the blended mixture into a pot and set it over medium heat.
- Once it starts to simmer, reduce the heat to low and let it gently simmer for 10–15 minutes, whisking every few minutes so the spices cook through and everything warms up nicely.
- Remove from the heat and let it cool for a few minutes—it’ll thicken up a bit as it cools.
- This BBQ sauce is tasty right away, but the flavors really deepen and come together after chilling overnight
Keep scrolling to the recipe card below for the full printable recipe!
Expert Tips
This BBQ sauce tastes best after it’s had a chance to sit for a while to allow all of the flavors to come together. For best results, prepare it in advance and use it wherever BBQ sauce is required.
Recipe FAQs
There are lots of options. I often like to freeze in wide-mouth pint mason jars. Be sure to leave at least 1 inch of headspace and refrigerate the jars of sauce until completely chilled before transferring to the freezer. You can also use plastic containers, like Souper Cubes, or even leftover takeout containers.
The maple syrup can easily be replaced with sugar-free maple syrup, but the molasses isn’t quite as easy to substitute. You could always add a smaller amount for that color and richness and substitute the rest with more maple syrup.
Yes! The only non-vegan ingredient in my recipe is Worcestershire sauce, but you can often find vegan Worcestershire sauce made without any fish.
Storage Guidelines
Once cooled, store any leftover BBQ sauce in an airtight container in the fridge for approximately one week. I often like to make a double batch and freeze the extra in a freezer-safe container for later! Just thaw in the fridge and use as desired.
Serving Suggestions
You probably already have lots of ideas for how to make the most of this simple homemade barbecue sauce. Think of it as the perfect substitute for store-bought sauce for any recipe:
- Use for grilled BBQ chicken thighs
- Slather on chicken wings
- Add to these BBQ meatloaf muffins
- Make BBQ chicken tostadas or pizzas
- Make BBQ pulled pork or beef
- Use on pizza crust (try this Cottage Cheese Pizza Crust) instead of pizza sauce
- Brush over ribs or brisket
- Use as a dipping sauce for chicken fingers and more
Recipe Variations
- Spice it up: Add smoked chipotle peppers, cayenne pepper, or even some hot sauce for a spicy kick.
- Adjust the sweetness: For a sweeter flavor, try adding more maple syrup or switch to honey.
- Add a splash of Bourbon: The oaky notes you find in Bourbon will take this sauce over the top. Add the alcohol towards the end of the cooking process to retain those delicate flavors.
- Amp up the flavor: Add a little tomato paste for a thicker, more intensely tomato-flavored sauce.
- Make healthy vegan BBQ sauce: Use vegan Worcestershire sauce.
More Delicious Sauce Recipes
- Healthy Stir Fry Sauce
- Low Sodium Spaghetti Sauce
- Healthy Chick Fil A Sauce
- Healthy Tzatziki Sauce
- Healthy Big Mac Sauce
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Homemade Healthy BBQ Sauce {without Ketchup}
Ingredients
- 2 cups tomato sauce (not tomato paste)
- 3 tablespoons pure maple syrup
- 3 tablespoons worcestershire sauce
- 2 tablespoons regular molasses (not blackstrap)
- 2 tablespoons apple cider vinegar
- 2 tablespoons liquid smoke
- 2 teaspoons tamari or coconut aminos
- 1 teaspoon Dijon mustard
- 1 tablespoon garlic powder
- 1/2 teaspoon regular American chili powder
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon fine salt
Instructions
- Add all of the ingredients to a blender or food processor and blend until smooth.
- Pour the blended mixture into a pot and set it over medium heat. Once it starts to simmer, reduce the heat to low and let it gently simmer for 10-15 minutes, whisking every few minutes so the spices cook through and everything warms up nicely. Remove from the heat and let it cool for a few minutes – it'll thicken up a bit as it cools.
- This BBQ sauce is tasty right away, but the flavors really deepen and come together after chilling overnight.
Notes
- The nutritional information is based on about 2 tablespoons of BBQ sauce.
Nutrition
A version of this recipe was originally posted in August 2020. Some of the ingredients were adapted and the text, formatting and photos were updated in May 2025.
Featured Comment
Great recipe, full of complex flavors and easy to make! – Jennifer