Syn Free Barbecue Sauce with no added sugar for those days with you fancy something smokey but without the syns.
Since moving to Canada I've been amazed by the breadth and depth of BBQ sauces available on this continent. They take BBQ sauces very seriously, especially in the US.
There's regular competitions to see who can make the best with many many competitors. These range from competitions based on just the sauce to ribfests where it's smothered on juicy fall off the bone ribs.
Restaurants can build a reputation purely on the strength of their BBQ sauce - coming from the UK that seems hard to believe, but it's totally true, like I said, it's serious business!
Every year the ribfest comes to town, my son demands we have to go, he just loves finger licking ribs all smothered in a sticky sweet BBQ Sauce and will easily devour an entire rack of ribs or two, which baring in mind he is only 10 years old, that's pretty impressive if you ask me.
Tasting all these different sauces inspired me to try making my own, naturally it had to be Slimming World friendly, so that made the challenge greater. I'll admit, it took a few attempts to get right, but I think you'll agree I nailed it.
This Syn Free Barbecue sauce is delicious, the butternut squash gives it a natural sweetness that means it doesn't have to be ladened with lots of sugar for a sweet and tangy flavour to accompany all kinds of things from Chicken to Pulled Pork or even this amazing BBQ Chicken Pita Pizza, not forgetting I also have these amazing Sweet Potato Pizza Crust and Cauliflower Pizza Crust all of which would be great smothered with some of this and your choice of toppings instead of the regular pizza sauce we are all used to.
As well as the butternut squash, I also add some sukrin gold, (which is a natural tasting brown sugar type sweetener) you can use another sweetener of choice is you can't get this.Per the new rules regarding sweetener, you should syn it when using more than 1 tbs. I haven’t synned the sweetener because one serving of this Syn Free BBQ Sauce is less than a tablespoon.
For those following paleo/whole30 omit the sweetener and add 4 medjool dates to the sauce as it is simmers for some additional sweetness. Also use coconut aminos instead of the soy sauce.
This sauce is also gluten (when use Tamari - a gluten free soy sauce) and dairy free and suitable for vegetarians.
Also don't forget if you are happy to spend a few syns, this Slow Cooker Pulled Pork or Stove Top Pulled Pork takes the flavour up one more notch in the taste department.
Syn Free Barbecue Sauce
Prep
Cook
Total
Yield 1.5 cups
This recipe is gluten free, dairy free, vegetarian, paleo, Whole30, Slimming World and Weight Watchers friendly
- Extra Easy - syn free per ¼ cup (60ml)
- Green/Vegetarian - syn free per ¼ cup (60ml)
- Original/SP - syn free per ¼ cup (60ml)
- WW Smart Points - 0
- Paleo/Whole30 - omit sukrin and use 4 medjool dates
Ingredients
- 1 onion, chopped
- 1 clove of garlic, crushed
- 1 cup of butternut squash, cubed
- ½ cup (120ml) of tomato paste
- 2 tsp of paprika
- 2 tsp of smoked paprika
- 1 tsp of onion powder
- 4 tbs of soy sauce (or Tamari or Coconut Aminos)
- 3 tbs of balsamic vinegar
- ½ tsp of mustard powder
- ½ tsp of ground ginger
- 2 cups (480ml) of water
- 3 tbs of sukrin gold (or other sweetener of choice)
- spray oil
- salt and black pepper to season
Instructions
- Spray a saucepan with some spray oil
- Fry the onion and garlic for approx 5 mins to soften.
- Add in all other ingredients (except salt and pepper)
- Bring to a boil, then simmer with lid off for 20-25 mins (you want it to still bubble slightly for the sauce to reduce down the water.
- Season to taste with salt and black pepper
- Pour through a sieve to drain off sauce from vegetables.
- Place in a sealable jar and keep in the fridge for up to a week
Notes
This recipe is suitable for freezing
Nutritional information is an estimate and is to be used for informational purposes only.
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Nutrition Facts
Serving Size ¼ cup
Amount Per Serving | ||
|---|---|---|
Calories 53 | ||
% Daily Value | ||
Total Fat 0.5 g | 1% | |
Sodium 804 mg | 34% | |
Total Carbohydrates 11.5 g | 4% | |
Dietary Fiber 2.5 g | 10% | |
Sugars 3.6 g | ||
Protein 2.4 g | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How long can you keep it in the fridge for?
Hi Siobhan
Is tomato paste the same as uk tomato purée?
Hi there Lisa, yes they are the same.
If the veg were blended into the sauce does than then mean it’s not syn free?
Hi Laura, that only applies to fruit, vegetables are free in any form (apart from vegetable juice) 🙂
This sauce is amazing! I left the veg in and blended it.... it’s delicious!
This is delicious. I didn’t sieve the sauce but blended it all up with the vegetables and it worked a treat. Thank you for your lovely recipes.