Homemade BBQ Sauce (FODMAP-friendly)

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.



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!

Homemade BBQ Sauce (FODMAP-friendly)

Category: Low FODMAP Condiments/Dips, Low FODMAP Recipes

Homemade BBQ Sauce (FODMAP-friendly)


  • 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


  1. In medium saucepan over medium heat add all of the ingredients except salt and pepper.
  2. Simmer sauce for about 5 minutes, stirring occasionally.
  3. Shut off heat and let cool down for a few minutes. Taste and season to your liking.
  4. Carefully add to your blender when no longer hot but slightly warm.
  5. Blend for a few minutes to smooth consistency.
  6. 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!
  7. 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!

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