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Low FODMAP BBQ Sauce

A quick, gut-friendly BBQ sauce made with low FODMAP ingredients like garlic-infused oil and maple syrup—perfect for IBS-safe grilling.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings: 1 cup
Course: Sauce
Cuisine: American
Calories: 35

Ingredients

  • Clean gut-friendly ingredients in every spoonful
  • 6 oz tomato paste no onion or garlic
  • 2 tbsp garlic-infused olive oil
  • 3 tbsp pure maple syrup
  • 2 tbsp apple cider vinegar
  • 1 tbsp tamari gluten-free soy sauce
  • 1 tsp smoked paprika
  • 1/4 tsp chipotle powder optional
  • Salt and pepper to taste
  • 2 –4 tbsp water to thin

Method

  • 1. Warm garlic-infused oil over medium heat in a saucepan.
  • 2. Stir in tomato paste, maple syrup, and apple cider vinegar.
  • 3. Add tamari, smoked paprika, chipotle powder, salt, and pepper.
  • 4. Mix until smooth and well combined.
  • 5. Thin the sauce by stirring in water, 1 tablespoon at a time.
  • 6. Simmer for 5–7 minutes, stirring occasionally.
  • 7. Cool and store in a glass jar in the fridge for up to 10 days.

Nutrition

Serving: 2tbspCalories: 35kcalCarbohydrates: 5gFat: 2gPolyunsaturated Fat: 2gSodium: 160mgFiber: 1gSugar: 4g

Notes

Use chipotle powder for extra smokiness.
Adjust sweetness by adding more or less maple syrup.
For longer storage, freeze in small portions.
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