This is the best healthy bbq sauce recipe! It has the most amazing flavour that is a little sweet and a little smoky. It is so easy to make without sugar or ketchup and instead is sweetened naturally with dates. You can use this sauce in so many ways!
Homemade sauces and dips like the best cashew coconut butter, dijon mustard aioli, and healthy roasted red pepper dip are some of the easiest ways to add more flavour to your meals which is why I am so excited to share the healthy barbecue sauce recipe I am sharing with you today!
Table of Contents
Why you will love this recipe:
- The taste! This healthy bbq sauce has the most amazing flavour! It's slightly sweet and a little smoky.
- It is so quick and easy to make.
- This barbecue sauce recipe is sugar-free, made without ketchup, and is sweetened only with dates making it a healthier alternative to most store bought bbq sauces. It's also Whole30 compliant, paleo, gluten free, dairy free and vegan.
- This homemade bbq sauce is cheaper than buying store bought barbecue sauce so it's a great way to save money on groceries.
If you love healthy homemade sauces you will also love my Whole30 sour cream and Whole30 Alfredo sauce!
Ingredients and substitutions:
For the full ingredient list and exact measurements refer to the recipe card later in this post.
Jump to Recipe- Tomato sauce – the base of this delicious healthy bbq sauce. You want to use plain tomato sauce rather than a flavoured tomato sauce. You can also use pureed tomatoes instead.
- Tomato paste – is used to help thicken this barbecue sauce and give it an even bolder flavour.
- Dates – give this sauce natural sweetness without actually adding any sugar to this recipe. Using dates instead of sugar also keeps this barbecue sauce refined sugar free.
- Coconut aminos – to gives this sauce a delicious smoky, bold taste.
- Vinegar - you can use apple cider vinegar, balsamic vinegar, or coconut vinegar to make this sauce.
- Dijon mustard – is used to add even more flavour to this easy bbq sauce.
- Seasonings and spices: garlic powder, paprika, onion powder, salt and pepper help give this sauce so much flavour!
Recipe variations and add ins:
- For a sweeter bbq sauce: add a few extra dates to the recipe.
- If you like a thinner bbq sauce: add a bit more tomato sauce to the recipe or a bit of water.
- Instead of paprika try using smoked paprika to give it a different flavour.
- Feel free to double or triple this recipe to make a larger batch of sauce.
How to make healthy bbq sauce:
- Step 1: Place all the ingredients into your Vitamix or other high speed blender (or a food processor) and blend well until smooth.
- Step 2: Transfer the ingredients to a pot on the stovetop over medium heat and bring the ingredients to a boil. Turn down the heat to low and let the sauce simmer for about 10-15 minutes, until it reaches the thickness that you like. Then let the sauce cool before enjoying.
How to make with an immersion blender:
First, place all the ingredients into a pot on the stovetop and bring them to a boil over medium heat. Then turn down the heat and let everything simmer for 10-15 minutes. Allow the ingredients to cool for a few minutes, and then using your immersion blender, blend everything until it's smooth.
Top tips:
- If you can't find plain tomato sauce you can puree some tomatoes in a blender or food processor instead.
- Be sure to de-pit the dates before using them, otherwise you will end up with date pits in your bbq sauce.
How to serve:
This bbq sauce can be used in so many different ways! Here are some of my favourites:
- As a topping for meat dishes like steaks, ribs, pork tenderloin, meatballs, chicken and gluten-free burgers!
- To make my Whole30 Blueberry Meatloaf or gluten free meatloaf.
- To make bbq chicken wings.
- As a dip for French fries in an air fryer, sweet potato fries from an air fryer, or potato wedges in an air fryer.
- To make bbq air fryer ribs.
Healthy bbq sauce FAQs:
I don’t recommend it. The dates add natural sweetness to this recipe and also help thicken this barbecue sauce.
You could. Simply swap the tomato sauce and tomato paste for ketchup. Just note that it will be a lot sweeter if you do this.
Store this sauce in an airtight container or jar in the fridge for up to 2 weeks.
No this bbq sauce is not low carb or keto.
Yes this bbq sauce recipe is Whole30 compliant.
Other sauces and dips you will love:
Recipe
Healthy BBQ Sauce
Equipment
Ingredients
- 1/2 cup plain tomato sauce or pureed tomatoes
- 1/2 cup tomato paste
- 8 dates (pits removed)
- 3 tablespoon coconut aminos
- 3 tablespoon vinegar (balsamic vinegar or apple cider vinegar)
- 1 tablespoon dijon mustard
- 1 teaspoon sea salt
- 1/2 teaspoon paprika
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon ground black pepper
Instructions
- Add all the ingredients to your Vitamix or other high speed blender and blend well until smooth.
- Transfer the sauce to a small pot and turn the burner to medium heat.
- Bring the sauce to a boil and then turn the heat down to low.
- Simmer for 10-15 minutes, until it reaches the thickness you desire.
- Let the sauce cool before enjoying.
Notes
- Store this sauce in the fridge in an airtight container for up to 2 weeks.
- Feel free to make a double batch so that this sauce lasts longer.
- Nutritional values are an estimate and will vary depending on the exact ingredients used.
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