Overhead shot of low FODMAP BBQ sauce

Low Fodmap BBQ Sauce

Another classic condiment turned low FODMAP – this Low FODMAP BBQ Sauce is perfect for pulled pork, chicken tenders and more!

Bowl of low FODMAP BBQ sauce

Dump everything in a slow cooker, whisk, cover and cook to get a rich, finger-licking-good Low FODMAP BBQ Sauce! You could also make this recipe on the stove – I just prefer not having to frequently stir. 🙂

Low FODMAP BBQ Sauce

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Overhead shot of low FODMAP BBQ sauce

Low Fodmap BBQ Sauce


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 5 mins
  • Cook Time: 4 hours
  • Total Time: 4 hours 5 mins
  • Yield: 16
  • Category: Condiment
  • Method: Slow Cooker
  • Cuisine: American

Description

Another classic condiment turned low FODMAP – this Low FODMAP BBQ Sauce is perfect for pulled pork, chicken tenders and more!


Ingredients

  • 1 (28 oz.) can tomato puree
  • 1 (6 oz.) can tomato paste
  • ½ cup red wine vinegar
  • ¾ cup white sugar
  • 2 Tbsp. garlic-infused olive oil
  • 2 Tbsp. Worcestershire sauce (or liquid smoke for vegan)
  • 2 tsp. paprika
  • 1 tsp. salt
  • ½ tsp. ancho chili powder
  • ⅛ tsp. cayenne pepper, optional

Instructions

  1. Place all ingredients in a slow cooker and whisk to combine. Cover slow cooker and cook for 2 hours on high or 4 hours on low.
  2. Remove from slow cooker and refrigerate until ready to use.

Notes

Worcestershire Sauce:  May contain high FODMAP ingredients like garlic and onion, however, Monash testing considers 2 TBSP. to be a low FODMAP serving and should not trigger symptoms in most individuals with IBS.

Liquid Smoke: Use to make recipe vegan. This product has not been tested and therefore may have the potential to trigger symptoms in some individuals.

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I'm a foodie and dietitian living with IBS who loves creating easy and delicious low FODMAP recipes for you (and me)! I've been trained on the use of the low FODMAP diet for IBS by Monash University and create my recipes based on their (green) low FODMAP serving sizes.

14 Comments

  1. Hi Emily, I have been buying the Fody Foods BBQ and Kethup for my husband and while they are truly excellent tasting sauces, I am wanting to make my own since it’s much cheaper. Any suggestions on substitutes for the Worcestershire Sauce? Thanks!

  2. oh!! I need BBQ sauce for tonight, so I need to do stovetop. Any idea how long I need to cook it? I love your blog and recipes – thank you so much!

    1. Thank you, Amorette! I haven’t tried this on the stovetop, but I would suggest bringing everything to a boil and then reducing the heat and letting it simmer for 10-15 minutes until it has your desired BBQ consistency. Hope that helps!

      1. Worked perfectly on the stove (I simmered for about 14 mins) and my hubby loved it!!!!!!!

  3. Making this BBQ sauce right now. How long will it last in the fridge? Thank you ???? for all your lovely recipes. Much appreciated!

    1. Whoops! Thanks for pointing this out Maricela! I will update the recipe to include these footnotes:
      *Worcestershire sauce may contain high FODMAP ingredients like garlic and onion, however, Monash testing considers 2 TBSP. to be a low FODMAP serving and should not trigger symptoms in most individuals with IBS. If gluten free, double check ingredients.
      ** To make vegan, substitute liquid smoke. It has not been tested, however, is not believed to trigger symptoms in most individuals with IBS.

  4. Can this cook in the slow cooker at the same time as pork or chicken? So they would be made together, or should this be done separately?

    1. Ooh that’s a great idea, Erin! I have not tried it but I don’t see why it would not work? If you get to trying it out before I do, let us all know what you think! 🙂

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