Living in Kansas City, where we have some of the best BBQ in the country, my standards are pretty high when it comes to the sauce. I had experimented with homemade barbecue sauce before, but I was never fully satisfied with the flavor… until now.
That’s why I’m excited about this healthy BBQ sauce recipe.
It’s made with no added sugar, and I finally figured out a combination of pantry spices that work well together. (Don’t skip the ginger!) Since everyone has a different opinion on what makes BBQ delicious, I’ll also share a few tweaks you can try to make it your own.
Healthy BBQ Sauce Ingredients
Here’s what you’ll need:
- Medjool Dates. To make this sauce healthy, it’s sweetened with fruit instead of added sugar. The dates help thicken the sauce and add extra fiber, but you can’t tell in the final sauce as long as you puree them smoothly.
- Diced Tomatoes. Most barbecue sauce recipes call for ketchup or tomato sauce as the base, but I wanted this recipe to be as simple as possible, without any added sugar. Using a can of diced tomatoes (along with the juices) creates the perfect tomato base.
- Vinegar. I use apple cider vinegar to add a tangy flavor, but you could use red wine or balsamic vinegar if you prefer.
- Mustard. Not all BBQ sauce recipes include this, but I love the depth of flavor that spicy or Dijon mustard adds. You can use more than this recipe calls for (or even replace the vinegar with extra mustard) to achieve a more pronounced Carolina-style BBQ flavor.
- Molasses. This is a common ingredient in Kansas City barbecue sauce, so I had to add it here. (It’s also a natural source of iron, according to the ingredient label.) If you don’t keep molasses on hand, I don’t think it’s a deal breaker for the flavor.
- Pantry Spices. Smoked paprika helps add a smoky flavor, without using liquid smoke. The garlic, cumin, and ginger add a greater depth of flavor, and you can use them more liberally if you prefer. If you keep celery salt on hand, you can replace some of the salt in this recipe with that for a hint of celery taste. (I can tell that celery is added to one of the BBQ sauces that is famous here in KC.)
This recipe is not particularly spicy, so if you prefer a spicy kick, consider adding a pinch of cayenne pepper as well.
How to Make Healthy BBQ Sauce
Step 1:
Split the dates apart with your fingers and remove the pits in the center. If you’re using large, squishy dates, you’ll need about 8 of them to get 4 ounces in weight. (Or a 1/2 cup tightly packed).
Add the dates to a high-speed blender, along with the canned tomatoes and spices. There’s no need to drain away the juices from the canned tomatoes. That liquid will help the sauce blend.
Step 2:
Secure the lid and blend until the mixture looks smooth. It will likely need to blend for 1 to 2 minutes to sufficiently pulverize the dates. Stop and scrape down the sides of the blender to make sure everything is incorporated evenly.
Once it’s smooth, taste the sauce and make any necessary adjustments. Sometimes I like to add a tablespoon of tamari for an extra salty flavor, or I add an extra pinch of salt to boost the overall flavor. If you’d like to add a little more sweetness quickly, you can blend in another date or add a splash of maple syrup.
For a more tangy flavor, add extra mustard or a teaspoon of vinegar.
Storage & Serving Tips
You can use this BBQ sauce right away on your favorite sandwiches, over shredded chicken, or as a dip for baked French fries.
When you’re ready to store it, transfer it to a 16-ounce jar with a lid. It can be stored in the fridge for up to 2 weeks.
- ½ cup pitted Medjool dates (see notes)
- 15 oz. can diced tomatoes , with juices
- 1 tablespoon apple cider vinegar
- 1 tablespoon blackstrap molasses
- 1 tablespoon spicy brown mustard
- 1 teaspoons fine sea salt , plus more to taste
- 1 teaspoon smoked paprika
- ½ teaspoon ground black pepper
- ½ teaspoon garlic powder
- ½ teaspoon ground cumin
- ¼ teaspoon ground ginger
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Add the pitted dates, canned tomatoes, vinegar, molasses, mustard, salt, pepper, paprika, black pepper, garlic, cumin, and ginger to a high-speed blender. Secure the lid and blend until the dates are pulverized. This may take up to 2 minutes, stopping to scrape down the sides of the machine as needed.
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When the mixture appears smooth, taste the sauce and make any necessary adjustments. (My mixture is usually warm in the blender from the friction.) You can add another date for added sweetness, or a squeeze of mustard for a tangier flavor. If you keep tamari on hand, add a tablespoon for extra salty, umami flavor. Transfer the sauce to a 16-oz jar with a lid and store it in the fridge until you’re ready to use it. This should keep well in the fridge for up to 2 weeks.
Medjool Date Note: This recipe works best with soft, squishy dates. You’ll know you have good ones when you can easily split them apart with your fingers to remove the pits. I prefer to measure dates with a food scale: 1/2 cup = 4 ounces or roughly 111 grams.
Calories: 46kcal | Carbohydrates: 11g | Protein: 1g | Fat: 0.2g | Saturated Fat: 0.03g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 318mg | Potassium: 217mg | Fiber: 1g | Sugar: 9g | Vitamin A: 203IU | Vitamin C: 5mg | Calcium: 31mg | Iron: 1mg
More Recipes to Try
If you try this recipe, please leave a comment and star rating below to let me know how you like it.
