Low FODMAP Memphis Style Barbecue Sauce

by Anna Bonesteel

This barbeque sauce is rich and savory with a bit of a spicy kick from the chili powder and red pepper flakes. It makes a big batch, about 4 cups worth and is perfect for eating up grilled or smoked proteins. It is delicious with chicken, brisket, brats or pulled pork.

Ingredients:

  • 28 oz tomato puree
  • 2/3 cup brown sugar
  • 1/2 cup maple syrup
  • 4 tablespoons butter
  • 1/4 cup mustard
  • Juice of 1 lemon
  • 1 tablespoon garlic flavored oil
  • 1 tablespoon shallot flavored oil
  • 1 tablespoon coconut aminos
  • 1 tablespoon molasses
  • 1 tablespoon salt
  • 1/2 tablespoon beef stock concentrate
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon freshly cracked black pepper
  • 1 teaspoon cumin
  • 1 teaspoon chipotle chili powder
  • 1 teaspoon red pepper flakes
  • 1 teaspoon smoked paprika
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon asafoetida powder

Directions:

  1. Add all ingredients to a small or medium saucepan and place on medium high heat.
  2. Bring to a gentle boil stirring occasionally to combine everything well.
  3. Reduce heat to low and simmer for at least 1 hour but up to 4 hours. Enjoy!

Recipe tips and FODMAP thoughts:

  1. Be careful where you get your garlic and onion flavored oils. Some brands add garlic powder or do not filter out the garlic carefully. I buy mine from FODY foods, a low FODMAP food company, because I feel that it’s safer and haven’t had any issues with them. You can also make your own.
  2. Reminder to read your labels: there is often hidden garlic and onion in tomato puree, mustards, and beef stock concentrate.