Healthy BBQ Sauce

BBQ season is upon us! With Memorial Day kicking summer off this next week, it's definitely time to dust off those grills and fire pits and set your tastebuds to summer! Watermelon, sweet corn, strawberries and spicy barbecue are all flavors that get my tastebuds warmed up and ready to go when I think of the summer days ahead.

I love grilled chicken thighs with a generous slather of spicy yet sweet barbecue sauce. And if that sauce happens to drip all over my sweet corn or potato salad, that's just an added bonus. However, most store bought BBQ sauces have TONS of sugar or corn syrup in them. Not really what I want to be eating when I know I am going to be slipping into a bikini in the very near future! 

In an effort to fit in my bikini but still enjoy that addicting barbecue flavor, I whipped up a low sugar sweet and spicy barbecue sauce that you can use on everything. Grilled chicken, pulled pork, veggies and salads are all excellent choices to drown in this sauce. I used honey as my sweeter and only added enough to balance the tart flavors of the vinegar and mustard. I also added smoked paprika to help enhance that smoky just off the grill flavor.

The real magic behind this barbecue sauce is that it takes next to no time to make and will save in your fridge for two weeks. The ingredients list is minimal, in fact I am pretty sure you have all the ingredients to make this barbecue sauce in your fridge and pantry right now!

Take this recipe for a spin and let me know how you like it! 

Healthy BBQ Sauce

Makes 1 cup


  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 teaspoons chili powder
  • 1 teaspoon smoked paprika
  • 1 pinch cayenne pepper
  • 1 cup ketchup, reduced-sugar
  • 1/4 cup honey
  • 1 teaspoon pomegranate molasses (optional)
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons whole grain mustard
  • 1 tablespoon low sodium soy sauce
  • Salt and pepper to taste 


Combine all ingredients in a small pot. Stir to combine and cook over low heat for 15 minutes until hot an bubbly. Adjust consistency of your sauce, if it's too thick add a little water to thin it out. Store in a covered container in your fridge for up to two weeks.