Blueberry BBQ Sauce (Sugar-free and FODMAP-friendly)

Berries are a wonderful addition to barbecue sauce recipes.  They add a sweetness and unique flavor that really make barbecue recipes shine.

This recipe can be used with any meat, poultry, fish or veggies.  I really enjoy serving it alongside Smoked Turkey Breast.

Since blueberries contain a decent amount of pectin, the mixture can become quite thick the longer it cooks, making a rich, thick BBQ dipping sauce.  And, it can be used as more than just a dipping sauce for BBQ – I love serving it up like Cranberry Jam, with Roasted Chicken or even Roast Holiday Turkey.

Why you'll love this recipe

• Quick and easy – the instructions are so simple and takes under an hour to make
• Simple ingredients – you can make this with ingredients you probably already have in your fridge and pantry
• Versatile and delicious – serve as a finishing sauce on BBQ or grilled meats or use as a dip.  It’s really that good!
• Special diet friendly – this is one of my best no onion no garlic recipes and it’s a sugar-free sauce, making it low-carb, keto and low-FODMAP.  I even include super easy variations for paleo and Whole30 BBQ sauces.

Ingredients

• Blueberries – use fresh or frozen blueberries
• Ketchup – use your favorite sugar-free or low-FODMAP ketchup
• Sweetener of choice – I recommend using a ‘brown’ sweetener like Swerve Brown or brown sugar if you’re not following a low-carb diet.  If you don’t have brown sweetener, consider adding a touch of molasses.  Or, just use the sweetener you have on hand.
• Balsamic vinegar – this adds a little bit of acid, sweetness and savoriness
• Worcestershire sauce – just a touch lends so much umami.  And, yes, it’s FODMAP-friendly.
• Lemon juice – fresh squeezed is best
• Ginger – I use powdered ginger, but you can use a 1 inch slice of ginger root, finely minced
• Bay leaves – lends herbal, pine and pepper notes
• Allspice – adds hints of cinnamon and clove, without being overpowering
• Chipotle powder (optional) – just a little adds a nice touch of heat and smokiness.  If you don’t want a spicy blueberry chipotle sauce, leave this out.  You can use regular chili powder, cayenne or red pepper flakes for a little extra kick.
• Salt – balances out the sweet and heat

Instructions

Put all ingredients in a medium sauce pan.

Simmer partly covered over medium-low heat for 20 minutes. See Expert Tips below.

Let cool for 10-20 minutes before blending.

Remove the bay leaves and place the mixture in a blender (I love to use my Nutribullet for small batches) and blend for about 5-10 seconds, or until thick and smooth.  For larger batches, I find my Vitamix works best.

Expert tips

• Partially cover when cooking – this does two things.  Using a lid protects your kitchen environment from colorful blueberry splatter and it keeps much of the liquid from evaporating.  To keep the sauce thin enough, partially covering the pot to let a little steam escape is a good idea.
• Let the sauce cool – blending hot liquids in a blender takes a little care.  When blending, pressure from hot ingredients builds in the blender and can lead to an explosive situation either during blending or upon opening.  Let cool to where it’s warm, rather than hot.  It happens pretty fast – only about 20 minutes.
• Use care with an immersion blender – if you choose to use an immersion blender to blend in the pot, use extra care.  Blueberries tend to stain and the splatter may add extra color to your walls!
• Don’t cook too long – only cook until the blueberries are soft and mashable, about 20 minutes.  Blueberries contain a fair amount of pectin, which can lead to a very thick sauce.  The longer it’s cooked, the thicker it will become.  If you want more of a jam consistency, then cook longer, to desired consistency and there’s no need to use a lid to cover the pot.
• Always rinse and pick through the berries – rinse off any debris and look for mushy, moldy or dried berries to toss out.  Sometimes there are stems and leaves still attached to the berries that should be removed.

How to use

This recipe is versatile and can go beyond being used on barbecue or grill recipes.

• Apply as a finishing sauce – it’s best to brush smoked or grilled foods just before serving.  Pectin in blueberries thickens as it cooks and can appear lumpy on your grilled masterpiece if applied before and during cooking.
• As a dip – this is an amazing dipping sauce for Smoked Flank Steak, shrimp, crispy wings and more
• Use like jam or chutney – if you keep it thick, it’s amazing on crackers with cream cheese, on a sliced baguette or serve like you would cranberry sauce

How to store

Store in an airtight container in the refrigerator for up to two weeks, or consider freezing.

Variations

• Thick and chunky – don’t blend for a thicker and chunky sauce – not blending gives more texture and makes it more like a chutney especially if you choose to add sautéed onion, shallots or garlic (see below)
• Add herbs – my favorite flavors that combine with sweet blueberries are lavender, thyme and tarragon
• Replace the lemon with orange – use orange juice in place of lemon juice.  Or, consider other juices like pomegranate, pineapple or cranberry.  Keep in mind that these will add more carbs to the recipe.
• Use different berries – replace the blueberries with blackberries, raspberries, marion berries, strawberries or use a combination
• Onion, shallot or garlic – if you don’t follow a low-FODMAP diet and want to add onion, garlic or shallots, they are delicious additions.  Finely chop and sauté in the pot with oil or butter until translucent.  Then add the remaining ingredients and cook according to the instructions.
• Whole30 BBQ sauce – eliminate the sweetener and consider adding chopped dates for extra sweetness. Be sure the ketchup and Worcestershire brands are compliant or consider making them homemade.
• Paleo BBQ Sauce – use your favorite sweetener - honey and coconut sugar are great options

FAQ

More fruity sauces