Clean BBQ Sauce Recipes - Feasting not Fasting (2024)

FAQs

What is a healthy barbecue sauce? ›

Healthy Store-Bought BBQ Sauce

Look for brands that don't have high fructose corn syrup or some form of sugar listed as the first ingredient. It's also ideal to have less than 10 grams of sugar and 300mg of sodium per serving. There are a few brands that make healthier BBQ sauce with natural/organic ingredients.

Fruit-based sauces are a great option for people looking to cut down the acid content in tomato base sauces like the BBQ. These sauces use fruits like pineapples, mangos, apricots, apples, and even peaches to enhance the taste while doing away with the need to add granulated sugar.

To me, a good BBQ sauce has the right mix of smokiness, tanginess, sweetness, and spice. If your sauce isn't sweet enough, add some brown sugar or molasses. If the sauce isn't tangy enough, add some apple cider vinegar. If the sauce needs some heat, add your favorite hot sauce or red pepper.

Though barbecue sauce has a flavor all its own, it is made primarily from tomato sauce, which harbors a powerful antioxidant called lycopene. This carotenoid compound gives tomato products that signature red color. Research has associated lycopene intake with reduced risk of certain cancers, especially prostate cancer.

Opt For Leaner Meats

Or substitute lower-fat ground turkey for beef. You can also opt for leaner cuts of meat, using a marinade for a couple of hours to boost its flavor. Additionally, consider things like grilling chicken breast and salmon, both staples for a healthy backyard barbecue.

Asian-Inspired Sauces: Teriyaki sauce, hoisin sauce, and plum sauce are all excellent alternatives to traditional barbecue sauce. These sauces offer complex flavor profiles with notes of sweet, savory, and tangy, adding a unique Asian flair to your ribs.

Tomatoes are a great source of vitamins and antioxidants, and they can provide a range of health benefits. However, some BBQ sauces can contain high levels of added sugar, sodium, and other unhealthy ingredients.

What can I mix with barbecue sauce to make it better? ›

Sugars: The standard sauce tends to be pretty sweet to begin with, so sugar may not be necessary, but if the sauce is too spicy or tart, you can try adding brown sugar, molasses, and/or honey to even things out. Spices: With big bold flavors, the subtly of spices in bottled sauces tends to get lost.

Common condiments such as ketchup, teriyaki sauce, BBQ sauce, and some relishes may all contribute to raised blood pressure. This is because they contain high levels of salt and sugar.

Bottled barbecue sauce is far from healthy, but that doesn't mean you have to banish it from your picnic menu. Look for brands with the lowest amount of added sugars, and resist the temptation to overpour.

Barbecue sauce contains less amount of calories as compared to mayonnaise, but it is high in sodium and sugar. Two teaspoons of barbecue sauce contain 60 calories. The quantity of sodium and sugar depends on the brand of sauce you are using.

Sweet Baby Ray's also uses sodium benzoate as a preservative, which can convert to the carcinogen benzene (via Healthline). Overall, you should consider having Sweet Baby Ray's as an occasional treat, rather than as a dietary fixture.

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