Unsweetened BBQ Sauce

GF V DF VG NF SF Apr 15, 2023

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Most commercial BBQ sauces are loaded with high fructose corn syrup, making them insanely sweet and super bad for you. I prefer to keep mine fully unsweetened, but for a sweeter taste, you can add a little of any sweetener you desire. I love to use my BBQ sauce in my BBQ Pulled Chicken and Coleslaw, Classic BBQ Meatloaf and Lemon Roasted Broccoli, and Bean Kaled by Cheese. If you instead want some ketchup, you should see my Date Sweetened Ketchup

STEP 1
- 1 medium (110 g) Onion
- 1/2 tsp (2.5 g) Extra virgin olive oil
- 1/2 tsp (3 g) Salt

STEP 2
- 28oz can (794 g) Crushed tomatoes
- 1/2 cup (120 g) White vinegar
- 4 tbsp (60 g) Dijon mustard
- 3 tbsp (45 g) Minced garlic
- 2 tbsp (30 g) Soy sauce, low sodium, gluten free
- 8 tsp (22 g) Chili powder
- 8 tsp (18 g) Paprika
- 4 tsp (12 g) Garlic powder
- 4 tsp (10 g) Onion powder
- 2 tsp (5 g) Black pepper, ground

1. Finely dice an onion, and add to a medium metal saucepot with a spray of oil and some salt. Cover and cook on medium heat until translucent, about 8 minutes

2. Add the rest of the ingredients to the pot, and reduce heat to low

3. Optionally, you can add some mild sweetness by adding one of the following:

• 1/2 tsp (2.5 g) liquid monk fruit or stevia
• 1 tbsp (21 g) honey or maple syrup
• 1/4 cup (40 g) dates, figs, or raisins

4. Cover and simmer on low heat for 30 minutes. Remove from the heat, and allow to totally cool (about 30 minutes) before pureeing until smooth with an immersion blender. Store in the fridge for up to a week, or freeze for later use

5. I ended up with about 1,152 g of BBQ sauce, or about 32 servings of 2 tbsp (36 g) each. For comparison, the same 2 tbsp (36 g) serving of bottled BBQ sauce contains the following:

• 3x the calories
• 4x the carbs
• 11x the sugar (all added sugar)
• 2x the sodium
• No protein or fiber
• No iron or potassium
• Slightly more expensive

https://www.poormanprotein.com/recipes/bbq-sauce

Description

 Most commercial BBQ sauces are loaded with high fructose corn syrup, making them insanely sweet and super bad for you. I prefer to keep mine fully unsweetened, but for a sweeter taste, you can add a little of any sweetener you desire. I love to use my BBQ sauce in my BBQ Pulled Chicken and Coleslaw, Classic BBQ Meatloaf and Lemon Roasted Broccoli, and Bean Kaled by Cheese. If you instead want some ketchup, you should see my Date Sweetened Ketchup

Time

Prep Time:

10 minutes

Rest Time:

30 minutes

Cook Time:

40 minutes

Total Time:

1 hours 20 minutes

Cost

Total Cost:

Cost per Serving:

$0.13

Ingredients

Serving(s)

Step 1

1 medium Onion
1/2 tsp Extra virgin olive oil
1/2 tsp Salt

Step 2

28oz can Crushed tomatoes
1/2 cup White vinegar
4 tbsp Dijon mustard
3 tbsp Minced garlic
2 tbsp Soy sauce, low sodium, gluten free
8 tsp Chili powder
8 tsp Paprika
4 tsp Garlic powder
4 tsp Onion powder
2 tsp Black pepper, ground

Instructions

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1. Finely dice an onion, and add to a medium metal saucepot with a spray of oil and some salt. Cover and cook on medium heat until translucent, about 8 minutes


2. Add the rest of the ingredients to the pot, and reduce heat to low


3. Optionally, you can add some mild sweetness by adding one of the following:
   
   • 1/2 tsp (2.5 g) liquid monk fruit or stevia
   • 1 tbsp (21 g) honey or maple syrup
   • 1/4 cup (40 g) dates, figs, or raisins


4. Cover and simmer on low heat for 30 minutes. Remove from the heat, and allow to totally cool (about 30 minutes) before pureeing until smooth with an immersion blender. Store in the fridge for up to a week, or freeze for later use



5. I ended up with about 1,152 g of BBQ sauce, or about 32 servings of 2 tbsp (36 g) each. For comparison, the same 2 tbsp (36 g) serving of bottled BBQ sauce contains the following:
   
   • 3x the calories
   • 4x the carbs
   • 11x the sugar (all added sugar)
   • 2x the sodium
   • No protein or fiber
   • No iron or potassium
   • Slightly more expensive

Nutrition Facts

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Servings: 32

Serving Size: 2 tbsp (36 g)
Calories: 19

------------------------------------------
Total Fat: 0.4g (1 %)
 Saturated Fat: 0.1g (0 %)
 Polyunsaturated Fat: 0.2g
 Monounsaturated Fat: 0.2g
Cholesterol: 0mg (0 %)
Sodium: 157mg (7 %)
Total Carbohydrate: 3.8g (1 %)
 Fiber: 1.2g (4 %)
 Net Carbs: 2.6g
 Total Sugar: 1.4g
  Added Sugar: 0.0g (0 %)
Protein: 0.9g (2 %)

------------------------------------------
Vitamin B12: 0.0mcg (0 %)
Vitamin D: 0.0mcg (0 %)
------------------------------------------
Calcium: 16mg (1 %)
Iron: 0.65mg (4 %)
Magnesium: 10mg (2 %)
Potassium: 120mg (3 %)

------------------------------------------

Glycemic Index:

32.5

Glycemic Load:

1.2