Go Back
+ servings
Glass jar of homemade BBQ sauce sitting on a linen towel. Cutting board with knife blurred in the background.
Print Recipe
4.2 from 20 votes

Healthy BBQ Sauce

This healthy BBQ sauce has the same bold, sweet and spicy flavor that you love from regular BBQ sauce, just made with healthier ingredients. It's vegan, gluten-free and paleo-friendly.
Prep Time5 mins
Cook Time20 mins
Course: Condiment
Cuisine: American
Keyword: healthy, healthy bbq sauce, homemade barbecue sauce
Servings: 16
Calories: 30kcal


  • 1/2 teaspoon olive or coconut oil
  • 2 cloves garlic minced
  • 1/4 cup yellow onion chopped small
  • 1 15 oz can tomato sauce
  • 2 Tablespoons tomato paste
  • 3 Tablespoons maple syrup*
  • 1 1/2 Tablespoons molasses
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon tamari or coconut aminos
  • 1 teaspoon dijon mustard
  • 1 teaspoon sea salt
  • 1/2 teaspoon paprika
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon ground pepper
  • dash of cinnamon


  • Add oil to a medium sized saucepan and heat over medium heat. Add garlic and onion and sauté until fragrant, about 5 minutes. Make sure to stir the mixture frequently and watch the garlic because it can burn easily.
  • Add tomato sauce, tomato paste, maple syrup, molasses, apple cider vinegar, tamari and mustard into the pan. Stir to combine.
  • Add in seasonings and spices: salt, paprika, cayenne pepper, chili powder, ground pepper and cinnamon. Stir to combine.
  • Allow mixture to come to a simmer over medium-low heat and cook for about 12-15 minutes, stirring frequently. Just be careful because if the heat is too high, the mixture will start to boil and splatter.
  • Use right away or let cool and refrigerate for later use.


  • To lower the sugar content, use powdered or liquid stevia or monkfruit instead of maple syrup. Start with a little (like 1/8 teaspoon) taste and add more until the sweetness level suits your needs.


Serving: 2Tablespoons | Calories: 30kcal | Carbohydrates: 7g | Protein: 1g | Fiber: 1g | Sugar: 5g