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Thick homemade bbq sauce in a glass jar with a spoonful nearby.

Healthy BBQ Sauce (No Ketchup, Vegan)

Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings:8 servings
Author: Lori Rasmussen, My Quiet Kitchen
Homemade healthy barbecue sauce is easier than you might think! It's thick, tangy, just sweet and salty enough, and made from whole-food ingredients. No refined sugar, oil, or artificial colors! This is BBQ sauce you can actually feel good about.
Yield: makes 2 cups
Adapted from Del's Basic Barbecue Sauce on forksoverknives.com.

Ingredients 
US Customary | Metric

  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • ¾ cup water - divided
  • 1 cup tomato sauce - This is just cooked, pureed tomatoes + salt; often sold in 8 oz. cans.
  • ⅓ cup maple syrup - or 4-5 large medjool dates, pitted & chopped
  • 2 Tablespoons apple cider vinegar
  • 1 Tablespoon balsamic vinegar
  • 1 Tablespoon molasses
  • 1 teaspoon smoked paprika
  • ¼ teaspoon chili powder
  • 2 teaspoon tamari (GF) or soy sauce
  • 1 teaspoon fine sea salt
  • pinch of black pepper
  • ⅛ teaspoon cayenne pepper, optional
  • 3-4 drops liquid smoke, optional

Instructions

  • Preheat a large saute pan over medium heat. Cook the onion for 7 to 10 minutes, stirring occasionally. Allow some color and caramelization to develop in the pan. You'll deglaze with water and other ingredients in a few minutes.
  • Once the onion is golden, add the minced garlic and cook for about 30 seconds, stirring constantly so the garlic doesn't burn. Deglaze the pan with ¼ cup water.
  • Add the remaining ingredients: tomato sauce, ½ cup water, apple cider vinegar, balsamic vinegar, maple syrup (or dates), molasses, smoked paprika, chili powder, cayenne, black pepper, salt, tamari, and liquid smoke, if using. Stir to combine. Bring to a simmer, and cook for 3 to 5 minutes or until slightly reduced.
  • Remove from heat and let cool 15 minutes. Transfer to a blender, and blend until smooth. Pour into a jar, and allow to cool. Cover and refrigerate until ready to use.

Notes

Homemade BBQ sauce can be stored in an airtight container in the refrigerator for up to 1 week.
*Review the tips above for adjusting the flavors.

Nutrition

Calories: 52kcal | Carbohydrates: 13g | Protein: 1g | Fat: 0g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 505mg | Potassium: 181mg | Fiber: 1g | Sugar: 10g | Vitamin A: 245IU | Vitamin C: 3mg | Calcium: 26mg | Iron: 1mg