Low FODMAP BBQ Sauce Recipe

In my neighborhood, there’s been an explosion of BBQ places that have popped up recently. As you walk by, the smell is just incredible! I am not sure if this is a nationwide trend or something that’s only happening in Chicago, but it got my taste buds excited about that unique BBQ flavor.

Unfortunately, those on the low FODMAP diet can’t rely on bottled BBQ sauces due to the spices and high fructose corn syrup in most. However, homemade low FODMAP BBQ sauce is extremely easy to make… and extremely delicious, too.

Low FODMAP BBQ Sauce Recipe

Low FODMAP BBQ Sauce Recipe


    • 2 Tablespoons Cornstarch
    • 1/2 Cup Cold Water
    • 1/2 Cup Hot Water
    • 3 Tablespoons Brown Sugar
    • 1 Cup Red Wine Vinegar
    • 1 Tablespoon Dijon Mustard
    • 1 Tablespoon Garlic Infused Olive Oil
    • 1 Tablespoon Paprika
    • 1 teaspoon Cayenne Pepper
    • 1 teaspoon Salt
    • 1 teaspoon Pepper
    • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)


  1. Mix Cornstarch with Cold Water and set aside.
  2. In a sauce pan, combine Hot Water and Brown Sugar and stir until dissolved.
  3. Bring to boil and cook for 5 minutes.
  4. Stir in Cornstarch and all remaining ingredients and mix well.
  5. Bring to a boil, reduce heat and simmer uncovered for 5 minutes.
  6. Remove from heat and cool to room temperature.
  7. Use immediately or refrigerate in an airtight container up to 1 week.

Makes approximately 2 Cups.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.


15 thoughts on “Low FODMAP BBQ Sauce Recipe

  1. Hi! I’ve been experimenting with BBQ sauces too… will definitely try yours…. I’m really curious about it because it doesn’t have any tomatoes in it…. Thanks for the suggestion – I’m glad there’s lots of us sharing and supporting each other!

  2. Hi, I have never heard of asafoetida powder. Could I leave it out of the recipe for BBQ sauce? Or even substitute something in its place. I have just started this diet and I am really hoping it can help me. Thank you, Lisa Schreiber

  3. The asafoetida powder on myspicesage.com has gluten in it :(. Is there anything else that you would recommend? I am so disappointed. I’m really yearning for that garlic and onion combo! Thank you so much for all the information on your site. I don’t know where I would be without it.

  4. We made this yesterday but had no garlic-infused oil nor Asafoetida. Instead we substituted plain olive oil, and a heaping tablespoon of tomato paste. Sauce was delicious with a great texture, as we also inadvertently left out the hot water so it was a bit thicker but more like a commercial sauce.

    • Think I’ll try your adapted version! I’m so sensitive to a lot of different things – even 100% lactose free milk taken with 2 lactaid tablets! So, I hesitate before using ANYTHING new. Everything here is “tried & true,” so thank you for giving me back BBQ sauce!

  5. Just made the sauce now and found it too vinegary, so I added extra brown sugar.
    I also reduced the cayenne as I’m making this for a crowd and want a more even spice to match the varied tastes.

  6. Wow, that was just awful. So overpowered with vinegar, hardly any sweetness. I literally gagged as I breathed in vinegar fumes when I went to taste it

  7. I think we are finding the difference between Texas type BBQ sauce and Carolina style. Texas style BBQ sauce is more of a tomato based sauce. If it has vinegar its only a bit. Its usually sweet and smoky, so liquid smoke is a good addition. Carolina type sauce is thinner and, yes, its vinegar based. The sauce pictured with the recipe doesn’t appear to be Carolina type BBQ sauce.

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