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A glass mason jar filled with BBQ sauce on a white plate on a wooden cutting board, with a spoonful of sauce beside the jar.
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5 from 1 vote

Healthy BBQ Sauce

By: Min Kwon | MJ and Hungryman
You don’t need ketchup (or a long ingredient list) to make the sauce of your dreams. This healthy homemade BBQ sauce is quick, healthy, and has that perfect balance of smoky-sweet tang you crave.
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 8 (makes 2 cups)
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Ingredients 

  • 15 ounce tomato sauce
  • 3-4 tablespoons maple syrup
  • 2 tablespoons tomato paste
  • 1 tablespoon molasses
  • 3 tablespoons apple cider vinegar
  • 2 teaspoon dijon mustard (can also use honey dijon mustard)
  • 1 teaspoon low-sodium soy sauce
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika

Instructions 

  • Add all the ingredients to a saucepan. Stir well to combine, then place the saucepan over medium heat. Bring the mixture just to a gentle boil, stirring occasionally.
  • Once boiling, reduce the heat to low and let it simmer, uncovered, for 10–15 minutes. Stir occasionally until the sauce thickens slightly and the flavors meld together.
  • Taste and adjust seasoning as needed. Add more vinegar for tang, maple syrup for sweetness, or smoked paprika for extra smokiness. Remove from heat and let the sauce cool.

Notes

  • Adjust seasoning - Add vinegar for tang, maple syrup for sweetness, or smoked paprika for smokiness.
  • Simmer - Cook 10–15 min, stirring occasionally.
  • Optional - Blend for a smoother sauce.

Nutrition

Calories: 47kcal | Carbohydrates: 11g | Protein: 1g | Fat: 0.3g | Sodium: 322mg | Potassium: 268mg | Fiber: 1g | Sugar: 9g | Vitamin A: 415IU | Vitamin C: 5mg | Calcium: 25mg | Iron: 1mg
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