This Sweet Hawaiian Barbecue Sauce (Huli Huli Sauce) brings bright pineapple, savory soy, and sticky sweetness to grilled meats and vegetables. It is easy to make and works well as a glaze, dipping sauce, or marinade.
INTRODUCTION
Sweet Hawaiian Barbecue Sauce (Huli Huli Sauce) is a classic sauce that shines on chicken, pork, tofu, and grilled veggies. It has sweet and tangy flavors from brown sugar, ketchup, and pineapple juice. This sauce can turn a simple meal into a balanced plate. Use this sauce to top a chicken and sweet potato rice bowl for a tasty, healthy meal that is great for meal prep and weeknight dinners. The recipe is simple enough to make in 20 minutes and keeps well in the fridge or freezer.
WHY YOU WILL LOVE THIS RECIPE
You will love this Sweet Hawaiian Barbecue Sauce because it is quick to make and very versatile. It is a lighter option compared to store-bought sauces that hide extra preservatives and high fructose corn syrup. With a few simple swaps, you can make a healthy version that is lower in added sugar and fits a diabetic-friendly plan or a low carb diet. When paired with lean chicken or tofu, it helps make a high protein meal that supports weight loss and balanced eating. It is also great for meal prep: cook a batch, store in jars, and use for several meals across the week. For a bowl-style dinner, try it over a chicken sweet potato buddha bowl to add flavor without extra effort.
HOW TO MAKE Sweet Hawaiian Barbecue Sauce (Huli Huli Sauce)
This sauce is a one-pot recipe. You only need a saucepan and a whisk. The method is simple and reliable, giving you a glossy, well-melded sauce in minutes.
EQUIPMENT NEEDED
- Medium saucepan
- Whisk
- Measuring cups and spoons
- Spoon or spatula
- Heatproof jar or container for storage
Ingredients You’ll Need :
1 cup brown sugar, 3/4 cup ketchup, 3/4 cup soy sauce, 1/2 cup pineapple juice ((Use from a can of pineapple in a pinch!)), 1/2 tsp chicken bullion powder, 1 tsp ground ginger, 1-1/2 tsp minced garlic
STEP-BY-STEP INSTRUCTIONS :
In a medium saucepan, whisk all ingredients together.
Bring to a light boil over medium-high heat.
Reduce heat to medium and let simmer for 10 minutes, stirring frequently.
Let cool for 15 minutes, then drizzle over your meat!
HOW TO SERVE Sweet Hawaiian Barbecue Sauce (Huli Huli Sauce)
Serve this sauce as a glaze on grilled chicken, baked salmon, pork chops, or tofu. Keep portion size in mind: 1–2 tablespoons per serving adds flavor without too many extra calories or sugar. For a healthier version, use 1 tablespoon per portion and serve with lots of vegetables and a whole grain like brown rice or quinoa. This sauce also works as a dip for roasted vegetables or as a finishing drizzle for bowls. For a low calorie meal, pair a small amount of sauce with a big serving of leafy greens and grilled lean protein to make a balanced plate.
Tips for portion control:
- Measure your sauce: use a tablespoon to limit servings.
- Use sauce as a finishing touch rather than a cooking base to reduce sugar absorbed into the meat.
- Combine with grilled vegetables and salad to keep the meal light.
STORAGE & FREEZING : Sweet Hawaiian Barbecue Sauce (Huli Huli Sauce)
Store the sauce in an airtight glass jar in the fridge for up to 2 weeks. For longer storage, freeze in ice cube trays and transfer the frozen cubes to a freezer bag for up to 3 months. Thaw cubes in the fridge overnight or warm gently in a small saucepan. Proper storage makes this sauce a great option for meal prep. Label jars with the date so you can track freshness.
SERVING SUGGESTIONS
- Lean protein: Brush on grilled chicken breasts or thighs for a high protein meal.
- Vegetables: Toss roasted carrots, peppers, and broccoli with a small amount of sauce for a sweet-savory side.
- Bowls: Drizzle over rice bowls with roasted sweet potato, black beans, and greens for fiber and protein.
- Low-carb plate: Use as a small glaze on grilled fish served with cauliflower rice and steamed greens for a low carb and diabetic-friendly plate.
- Holiday twist: Serve a small amount alongside a sweet potato casserole to complement roasted flavors and add tang.
This sauce pairs nicely with a simple green salad or roasted vegetables to keep the meal heart healthy and balanced. It can also be used sparingly on a classic sweet potato casserole for a smoky-sweet finish that complements fall dishes; try it with a classic sweet potato casserole during holiday gatherings.
VARIATIONS
- Healthier version: Replace brown sugar with a sugar substitute like erythritol or a monk fruit blend at a 1:1 ratio. Use low-sodium soy sauce or tamari to reduce sodium. Swap regular ketchup for a no-sugar-added variety. These swaps create a lighter option that is lower in calories and better for blood sugar control.
- High-protein or low-carb version: Use the sauce as a marinade for chicken breasts, turkey, or tempeh and grill. Serve over cauliflower rice or roasted vegetables to keep carbs low. You can also add cooked, shredded chicken directly to the sauce to make a saucier high protein topping for bowls.
- Air fryer or oven-baked version: Brush the sauce onto chicken thighs or wings and cook in the air fryer at 380°F for 18–22 minutes, flipping and brushing once halfway through. For oven-baked chicken, roast at 400°F for 20–25 minutes, brushing with sauce in the last 5–10 minutes so it caramelizes without burning. These methods create a sticky, charred glaze that works well for easy dinners or party trays.
FAQs
FAQs
Q: Is this sauce gluten free?
A: The base recipe uses regular soy sauce, which contains gluten. For a gluten free version, use tamari or a certified gluten free soy sauce. This change preserves flavor while making the sauce safe for those avoiding gluten.
Q: Can I make this sauce diabetic-friendly or low sugar?
A: Yes. Swap brown sugar for a no-calorie sweetener like erythritol or a monk fruit blend and use no-sugar ketchup. Reduce pineapple juice or use unsweetened pineapple juice to lower natural sugars. These changes help make a diabetic-friendly, low calorie option.
Q: How long does the sauce last in the fridge?
A: Stored in an airtight container, the sauce keeps for about 10–14 days in the fridge. For longer storage, freeze in small portions for up to 3 months.
Q: Is this sauce good for weight loss?
A: The sauce can be part of a weight loss plan when used in controlled portions. Use it as a flavor enhancer, not a main sauce pool. Pair small amounts with lean protein, vegetables, and whole grains to make meals that are high protein and lower in calories — a good strategy for weight loss.
Q: Can I use this sauce for meal prep?
A: Yes. It is great for meal prep. Make a batch, store it in jars, and brush on proteins or vegetables during the week. This saves time and keeps meals flavorful.
Q: Can I add extra heat?
A: Yes. Add red pepper flakes or a teaspoon of sriracha for a spicy version. Keep the rest of the recipe the same to balance heat and sweetness.
MAKE-AHEAD TIPS FOR Sweet Hawaiian Barbecue Sauce (Huli Huli Sauce)
- Make the sauce up to two weeks before; keep refrigerated in a sealed jar.
- Freeze portions in silicone molds or an ice cube tray for single-use amounts. This is ideal for quick meal prep and to control portions.
- Marinate meats overnight in the sauce to deepen flavor. For a lighter option, marinate for just 1–2 hours.
- Prepare a complete meal box: grilled chicken (high protein), a serving of brown rice or cauliflower rice, steamed broccoli, and a small container of sauce. This makes a balanced, meal prep-friendly plate for busy weeks.
This sauce is easy to adapt to many diets and lifestyles. Use the healthier version tips if you prefer lower sugar or low carb meals. The bold, sweet-tangy profile makes it a favorite to brighten simple proteins and vegetables while letting you keep meals balanced and on plan.
Sweet Hawaiian Barbecue Sauce
Ingredients
Method
- In a medium saucepan, whisk all ingredients together.
- Bring to a light boil over medium-high heat.
- Reduce heat to medium and let simmer for 10 minutes, stirring frequently.
- Let cool for 15 minutes, then drizzle over your meat.