INTRODUCTION
Sweet & Smokey BBQ Sauce is a rich, tangy sauce that balances honey sweetness with a deep smoked taste. This sauce fits many meals and can lift simple dishes fast. It also works as a lighter option when you cut the sugar a bit. Use it on grilled chicken, tofu, roasted vegetables, or as a dip for snacks. Pair this sauce with a balanced bowl like the chicken and sweet potato rice bowl to make a healthy and filling plate.
This version is easy to make and stores well. It is great for meal prep and makes weeknight cooking quick. You can also change it to make a low carb or gluten free sauce, which is good if you watch carbs or need diabetic-friendly choices.
WHY YOU WILL LOVE THIS RECIPE
- It is simple and fast to make.
- It makes a large batch that lasts in the fridge, so it is great for meal prep.
- You can adjust sugar and vinegar to make a lighter option that is lower calorie or diabetic-friendly.
- It pairs well with protein-rich foods to make a high protein meal.
- It is versatile: use it as a glaze, sauce, or dip on many dishes.
This sauce helps you build balanced meals. Use it with lean meat, legumes, or roasted vegetables for more fiber and protein. The bottle of sauce becomes a quick way to turn plain food into a filling plate that supports weight loss goals when used in portion control.
HOW TO MAKE Sweet & Smokey BBQ Sauce
This sauce cooks in one pan and takes about 10–15 minutes. You can make a healthy version by lowering the honey and brown sugar or swapping them for a sugar substitute. For a lighter option, reduce the oil and use low-sodium ketchup. For a low carb version, try a sugar-free ketchup and a low-carb sweetener. The basic method keeps all the smoky, sweet flavor with less fuss.
EQUIPMENT NEEDED
- Medium saucepan
- Wooden spoon or whisk
- Measuring cups and spoons
- Airtight jar or container for storage
- Blender or chopper (optional, for very smooth texture)
Ingredients You’ll Need :
1/4 cup canola oil, 3/4 cup blended or finely diced sweet or yellow onion ((we pulsed ours through the ninja chopper so it was just about smooth)), 2 Tbsp finely minced garlic, 1-1/2 cups ketchup, 1/2 cup honey, 1 Tbsp tomato paste concentrate ((in the tube)), 1/4 cup apple cider vinegar, 1/4 cup plus 2 Tbsp packed brown sugar, 1/4 cup Worcestershire sauce, 1 Tbsp prepared Dijon mustard OR 2 tsp ground mustard ((the ground mustard gives it a little bit more of a kick)), 1 tsp cayenne, 1 tsp freshly ground black pepper, 1 tsp liquid smoke, 2 Tbsp Applewood grill seasoning ((or you could sub your favorite BBQ rub))
STEP-BY-STEP INSTRUCTIONS :
In medium saucepan, heat the oil over medium heat.
Add the onion and sauté until translucent,( about 3 mins if you blended it like we did).
Add the garlic and cook for 1 minute.
Add the ketchup, honey, tomato paste, vinegar, brown sugar, Worcestershire, mustard, cayenne, black pepper and liquid smoke and stir well.
Add the Applewood seasoning, stir well and simmer for 4-5 minutes.
If the sauce is too thick for your liking, you can slowly whisk up to ½ cup water in until the sauce reaches the consistency you like, bringing it back to a simmer.
Cool and store in an airtight container in the refrigerator.
HOW TO SERVE Sweet & Smokey BBQ Sauce
Serve this sauce as a glaze or dipping sauce. Brush it on grilled chicken breasts, pork chops, or salmon in the last minutes of cooking. Use it on roasted sweet potatoes, or toss with air fryer tofu for a quick, high protein meal. For portion control, use 1–2 tablespoons per serving. This gives flavor without many extra calories.
To keep meals healthy, pair the sauce with lean protein, a whole grain, and a large portion of vegetables. A small drizzle goes a long way. If you want a lower calorie plate, use the sauce as a light brush rather than as a thick coating.
STORAGE & FREEZING : Sweet & Smokey BBQ Sauce
Store the sauce in an airtight jar or container in the fridge for up to 2 weeks. Always cool it to room temperature before sealing. For longer storage, freeze in small portions in ice cube trays or small jars. Once frozen, pop out cubes and seal in a freezer bag for up to 3 months. Thaw in the fridge overnight and reheat gently on the stove.
If you plan to use the sauce often for meal prep, freeze single-use portions so you can thaw only the amount you need. This helps keep the sauce fresh and supports food safety.
SERVING SUGGESTIONS
- Brush on grilled chicken and serve with a side of steamed broccoli and brown rice for a balanced, high protein meal.
- Toss with roasted vegetables and chickpeas for a fiber-rich vegetarian bowl.
- Use as a dip for raw veggie sticks or grilled shrimp for a lighter option.
- Make a quick sandwich with pulled chicken and a small spoon of sauce, served with a side salad for a low calorie meal.
Try it on a bowl like the chicken sweet potato buddha bowl for a full plate that is tasty and balanced. This pairing is great for meal prep and keeps lunch interesting and healthy.
SERVING SUGGESTIONS (portion control tips)
- Use a tablespoon measure when glazing or serving to keep portions steady.
- Pair 2 tablespoons of sauce with 4–6 ounces of protein, a cup of veggies, and 1/2 cup of whole grain for a balanced plate.
- For weight loss goals, reduce the sugar ingredients in the sauce and use a thinner spread across proteins to cut calories.
VARIATIONS
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Healthier version: Reduce the honey to 2 tablespoons and brown sugar to 2 tablespoons. Use low-sodium ketchup and low-sodium Worcestershire. This version cuts added sugar and salt and makes a lighter option that still tastes good.
(Tip: Add a splash more vinegar for brightness if you remove sugar.) -
High-protein or low-carb version: Use the sauce with grilled chicken breast, turkey, or tempeh to make a high protein meal. To make the sauce itself low carb, substitute the honey and brown sugar with a brown sugar replacement like erythritol or monk fruit sweetener and use sugar-free ketchup. This makes it diabetic-friendly and low carb while keeping the smoky flavor.
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Air fryer or oven-baked version: Toss chicken thighs or tofu in a little oil and season. Cook in the air fryer at 380°F for 12–18 minutes, flipping halfway, then brush the sauce on and air fry 2 more minutes to set the glaze. For oven-baked, bake at 400°F on a sheet pan for 20–25 minutes, brush on sauce in the last 5 minutes. Both ways are easy and great for meal prep.
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Gluten free option: Use a gluten free Worcestershire sauce and check your spices to ensure the sauce is fully gluten free.
For a warm side dish that pairs well with this sauce, try a classic sweet potato casserole; the sauce can add a nice contrast to the dish when used sparingly as a glaze or dip for savory sides like chicken. See this example for a comforting side: classic sweet potato casserole.
FAQs
Q: Is this sauce healthy?
A: The base recipe is flavorful but has honey and brown sugar. To make a healthy version, cut the honey and brown sugar or swap for a low-calorie sweetener. Use low-sodium ketchup to reduce salt. This creates a lighter option that fits a healthy plan.
Q: Can I make this sauce diabetic-friendly or low carb?
A: Yes. Use sugar-free ketchup and a low-carb sweetener instead of honey and brown sugar. Also watch the portion size. The sauce can be a good fit for a low carb meal when used in small amounts.
Q: How long does the sauce last in the fridge?
A: Stored in a clean airtight jar, it lasts up to 2 weeks. Freeze in small portions for up to 3 months. Thaw in the fridge overnight before reheating.
Q: Is this sauce gluten free?
A: The sauce can be gluten free if you use a gluten free Worcestershire sauce and check all labels. Most other ingredients are naturally gluten free.
Q: Can I use this sauce on vegetables and legumes?
A: Yes. Toss roasted vegetables or chickpeas with a small amount for a tasty, fiber-rich side. Use a light hand to keep it lower in calories.
Q: Does the sauce keep its flavor after freezing?
A: Yes. Freeze in small portions to keep flavor fresh. Small portions thaw faster and reduce food waste.
MAKE-AHEAD TIPS FOR Sweet & Smokey BBQ Sauce
- Make a double batch and store single-use portions in ice cube trays. Freeze then store cubes in a bag for quick use.
- Keep a jar in the fridge for up to 2 weeks for easy weeknight meals. This makes dinner fast and is great for meal prep.
- Prep the protein and veggies separately. When you reheat, brush the protein with sauce and finish on the grill or in the air fryer for a fresh glaze.
- For meal prep bowls, portion the sauce into small containers. This helps control portions and keeps each meal lower calorie if you want to support weight loss plans.
Sweet & Smokey BBQ Sauce
Ingredients
Method
- In medium saucepan, heat the oil over medium heat.
- Add the onion and sauté until translucent, about 3 minutes.
- Add the garlic and cook for 1 minute.
- Add the ketchup, honey, tomato paste, vinegar, brown sugar, Worcestershire, mustard, cayenne, black pepper, and liquid smoke, stirring well.
- Add the Applewood seasoning, stir well, and simmer for 4-5 minutes.
- If the sauce is too thick, whisk in up to ½ cup water until desired consistency is reached, bringing it back to a simmer.
- Cool and store in an airtight container in the refrigerator.