Low FODMAP BBQ Sauce

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This IBS-safe sauce blends tomato puree, garlic-infused oil, and gentle spices for a classic BBQ taste without digestive discomfort. By swapping out apple cider vinegar and Worcestershire sauce, we keep the bold flavor while staying Monash-friendly. It’s a perfect addition to grilled meats, tofu, or roasted veggies for anyone following a low FODMAP diet.

Ingredients Needed:

• 2 cups tomato puree (no added onion/garlic): rich, smooth base.
• ½ cup brown sugar: adds sweetness; FODMAP-safe in this amount.
• ¼ cup rice vinegar or white vinegar: mild and low FODMAP.
• 2 Tbsp garlic-infused oil (no solids): safe way to add garlic flavor.
• ½ tsp smoked paprika: adds smoky depth.
• ⅓ tsp cayenne pepper (optional): for a kick, use only if tolerated.
• 1 tsp ground cumin (optional): earthy spice; FODMAP-safe.
• Salt & black pepper to taste: adjust for flavor and tolerance.

How To Make Low FODMAP BBQ Sauce:

Combine Ingredients:
In a medium saucepan, whisk together tomato puree, brown sugar, vinegar, garlic-infused oil, smoked paprika, cumin (if using), and cayenne (if using). Season lightly with salt and pepper.

Simmer and Stir:
Place over medium heat and simmer for about 15 minutes, whisking occasionally, until slightly thickened.

Taste and Adjust:
Remove from heat. Taste and adjust salt, pepper, or spice if needed. Let cool to room temperature.

Store:
Transfer to an airtight jar or container. Refrigerate for up to 1 week.

Recipe Tips:

• Use garlic-infused oil with no garlic pieces for FODMAP safety.
• Swap apple cider vinegar for rice vinegar to lower fermentable acids.
• Check your tomato puree—it should list only tomato as an ingredient.
• Add maple syrup for extra sweetness if needed (FODMAP-safe in small amounts).
• Use this sauce on grilled chicken, tempeh, or zucchini skewers.

How to Store & Reheat:

• Fridge: Store in airtight container for up to 7 days.
• Freezer: Freeze in small jars or ice cube trays for up to 2 months. Thaw in fridge overnight.

Nutrition Facts (approx. per 2 Tbsp serving):

• Calories: 45
• Sugar: 6 g
• Carbs: 9 g
• Fat: 1 g
• Protein: 0.5 g
• Fibre: 0.5 g
• Sodium: 120 mg

FAQs:

Is BBQ sauce allowed on a low FODMAP diet?
Yes, if made without garlic, onion, or high-fructose ingredients. This version uses only FODMAP-safe components.

What vinegar is safe for low FODMAP BBQ sauce?
Use rice vinegar or white vinegar—they’re gentler than apple cider vinegar.

Can I make BBQ sauce without Worcestershire?
Absolutely. This version skips it and still delivers bold, gut-friendly flavor.

Is tomato puree low FODMAP?
Yes, in moderate amounts. Just be sure it’s free of garlic or onion.

What can I use this BBQ sauce on?
It’s perfect for grilled chicken, tofu, veggies, or even pulled pork.

Try More Recipes:

• Low FODMAP Beef Jerky
• Low FODMAP Smoked Paprika
• Low FODMAP Pumpkin Puree