Recipe: Low Sugar BBQ Sauce

Finding low sugar condiment options can be hard. We all know sugar isn't great for us- and I'm all about balance-- but avoiding sugar is especially important for us ladies with PCOS because added sugar is the ultimate blood sugar nemesis! Learning to keep my blood sugar stable was key to put my PCOS into remission and it's so important to control hunger and cravings, and reduce risk of chronic disease- even for ladies without PCOS. It's actually one of the first things I work on with clients- because it truly makes a world of difference in how they feel and how their bodies perform. It doesn't need to be hard- it's all about making sure your meals are balanced (the Healthy Mama Balanced Plate is a great place to start) and avoiding added sugar most of the time so it’s not a big deal when you do enjoy sugary treats from time to time (like my weekend ice cream). One of my favorite ways to do this is by making your own low sugar options- which, I KNOW can seem daunting. But really, if you have a blender, you've got this girl- all it takes is gathering a few ingredients, hitting 'start' and tasting as you go to decide when the flavor is juuuuust right (there isn't even any cooking required, for this one!). Ready for the recipe? Happy Grilling!

Kristin's Low Sugar BBQ Sauce This recipe makes 2 cups, with 1.2 g sugar per tbsp (about 2.5 per 2 tbsp serving) compared to an average of 5g per tbsp. You can further reduce the sugar content by reducing the amount of molasses, though I love the taste- and it adds a boost of minerals.

1 can plain tomato sauce (no sugar added- we use the Trader Joe's brand) 1 tbsp molasses 1 tbsp coconut aminos 2 tbsp swerve sweetener (you could swap in stevia here, instead) 4-6 tbsp Apple Cider Vinegar 1/2 tsp prepared dijon mustard 1 tsp cumin 1/2 tsp sea salt 1/2 tsp chili powder 1/2 tsp onion powder 1/4 tsp garlic powder 1/4 tsp smoked paprika 1/4 tsp black pepper

1. Add all ingredients, starting with 4 tbsp apple cider vinegar, to the bowl of a blender. Blend well and taste, adding more cider vinegar, salt and spices to your taste. Enjoy!

Do you have a favorite Healthy Mama way to use BBQ sauce?? Join is us the Healthy Mama Life Facebook Community and share with us!

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Kristin Dovbniak


I'm Kris! Founder of Healthy Balanced Mama, I'm a holistic health coach, certified intuitive eating counselor, trained chef, and mama of two, and I'm here to guide busy moms like you in stressing less and finding freedom with food through balanced eating and simplified routines around meal planning, meal prep, grocery shopping and cooking with confidence.


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