You asked…and I did it! I created a low FODMAP BBQ sauce. This sauce is tasty, sweeeeeet and homemade (sans FODMAPs!) But, I have to admit this was NO easy task! I tried a few times until I got it right.
I am usually pretty good mastering recipes but this one was tricky.
I hope you like it. 
First start with your favorite diced tomatoes. I like to use Hunts diced tomatoes or Muir Glen Fire Roasted (READ labels FODMAPers–not all diced tomatoes are free of garlic and onion).
I added some brown sugar, rice wine vinegar, Dijon mustard, a dash of paprika and chipotle chili pepper ( I used McCormick Gourmet Collection), garlic infused oil and some grated carrots (gotta squeeze in a little more good nutrition!)
I simmered on the stove top and then let it cool down a bit.
And blended it in my Ninja blender.
Voilà!
The BBQ sauce is not the typical deep red you may find in a commercial brand as it is free of some of the ingredients that typically give it that deep red color–but it tastes just as good. 
I added it to some chicken to make some Pulled Chicken BBQ! But you could also just drizzle it over rotisserie chicken, drizzle over lean pork chops, or use to make a BBQ style pizza with Udi’s gluten free pizza crust (for the FODMAP crowd).
And here’s my pulled chicken….with a side of my zucchini ribbons! This dish got a thumb’s up from my son!
Want the zucchini ribbons too? Recipe is here!
Ingredients
- 1 14.5 ounce can diced tomatoes (check ingredients FODMAPers)
- 1 Tablespoon Maille Dijon Mustard
- 1 Tablespoon Rice wine vinegar
- 2 Tablespoons Brown Sugar
- 1/2 teaspoon paprika
- dash of McCormick's Gourmet Collection Chipotle Chili Pepper (optional)
- 1 teaspoon Garlic-infused oil
- 1/2 cup grated carrots
- salt and pepper to taste
Instructions
- In medium saucepan over medium heat add all of the ingredients except salt and pepper.
- Simmer sauce for about 5 minutes, stirring occasionally.
- Shut off heat and let cool down for a few minutes. Taste and season to your liking.
- Carefully add to your blender when no longer hot but slightly warm.
- Blend for a few minutes to smooth consistency.
- For pulled chicken, simmer sauce with 2 boneless skinless chicken breasts and 1/2 cup of water over medium low heat for 30 minutes or until chicken is cooked through. (Add more water as necessary--sauce should remain sauce-like not dried out!
- Shred chicken using 2 forks to pull chicken apart.
And Congrats to our winner, Ashley! You will be getting a low FODMAP booklet in the mail!
I don’t see brown sugar on the list of ingredients. How much brown sugar goes into this?
Thanks for all your wonderful recipes!
THANK YOU SO MUCH….for leaving a comment–it has 2 Tablespoons of brown sugar and I just updated the post!
yay!!! ive been waiting for this recipe. cant wait to try it out. i may give it a go in the crock pot. also subbing coconut sugar for brown (i favor it due to it’s low glycemic index). thanks kate!!
Unfortunately I can’t have tomatoes…
otherwise this would’ve been awesome! I miss BBQ sauce…
Just made this tonight for a BBQ chicken pizza and it was fabulous, thanks for sharing!
And for Heather, above–I can’t do tomatoes, either, but routinely use Roasted Red Bell Peppers in their place and they worked great in this, too. (Depending on the why of your no-tomatoes circumstances, it might be an option for you.)
Thanks for sharing. I love the idea of adding roasted bell peppers instead of tomatoes. GREAT idea!
Hi, this recipe looks good, and easy to make. Do you think balsamic vinegar would work in place of rice wine vinegar?
Sarah…I think it would work…you might start with a couple teaspoons and check the flavor.
[...] blog, however, is a great source for inventive recipes that are frequently low-FODMAP friendly. Her Homemade BBQ Sauce is really tasty and even includes finely-grated carrots for a bit of extra vegetables. I used it to [...]
Very tasty! Made the pulled chicken for my hubby and I last night. This has been my favorite of your recipes so far.
Hi, I just made this tonight and it’s very yummy!! Thank you for sharing your recipe! I’ve popped it in a jar and in the fridge. How long will this last?
Hi Mary, This should be safe to eat for 4-5 days in refrigerator or freeze for later use.
Cool. Thanks!