Here’s a terrific recipe for a delicious low sodium barbecue sauce that you will want to use again and again. It features all the flavor of traditional barbecue sauces without all the unnecessary sodium.
Approximate sodium content: 7mg per serving
What is Barbecue Sauce?
Barbecue sauce varieties and flavors vary greatly from region to region. Most commonly, traditional barbecue sauce is a combination of a tomato base (such as ketchup), vinegar, brown sugar or molasses and various herbs and spices. You’ve probably heard of Memphis BBQ, North Carolina BBQ, Kansas City BBQ and Texas BBQ. They feature flavor profiles that range from sweet to savory to some that are more thin and vinegar based. We won’t get too caught up in all that. For our purposes, we want to make a good general purpose BBQ sauce that can be enjoyed on a variety of meats and dishes.
We don’t have to look much farther than our pantry for most of our ingredients including onion powder, garlic powder, chili powder (with no salt), ground mustard, paprika, and brown sugar. For our liquid base we’ll use no-salt added tomato paste, apple cider vinegar, no-salt added ketchup and some water. Ingredients such as no-salt added tomato paste and no-salt added ketchup are now readily available in most supermarkets. They are great additions to everyday grocery items for those seeking lower sodium diets.
Sodium Notes By Alex G., Registered Dietitian
Traditional barbecue sauce flavor comes from a variety of ingredients, but it’s undeniable that store bought brands contain too much salt for a low sodium diet. Common household name brands of barbecue sauce can have as much as 230-370 mg per 2 tablespoon serving, so this quick recipe will save you hundreds of milligrams of sodium. The no salt added seasoning powders in this recipe like chili, onion, garlic, and ground mustard pack in rich flavor without adding any significant sodium. Apple cider vinegar adds tangy flavor and the brown sugar balances out the savory ingredients with a little sweetness and no extra salt.
Making our BBQ sauce is as simple as mixing all the ingredients in a pot and simmering over a low flame for about 30 minutes. Start by whisking together all the dry ingredients in a small bowl. Then in the pot, whisk together the liquid ingredients and tomato paste until it’s as smooth as you can get it. Mix in the dry mix, cover, and let simmer for 30 minutes.
Make it Your Own
If you’re looking to spice things up a bit, you can always add some cayenne pepper powder. If you’re looking for more flavor from the onion or garlic – simply add more. This recipe will give you a base to start with which will be delicious. Feel free to experiment a little if you like. And most of all, enjoy barbecue sauce without all the unnecessary sodium!
This low-sodium barbecue sauce can be stored in airtight jars in the refrigerator for up to 5 days. You can also freeze in airtight freezer containers for up to 3 months.Print