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Healthy BBQ Sauce by Dan Churchill

Healthy BBQ Sauce by Dan Churchill

Dan Churchill is our current chef crush. With his quick and easy recipes, he offers delicious, healthy alternatives to comfort foods. His adventurous spirit and fun-loving vibe inspires us to live well, and eat well. See recipes he’s shared with us here. This post is written by Dan.

Heading into grilling season is an exciting time; it means summer and communal outdoor eats are on the way! At the start of each season I love to make a big batch of my homemade BBQ sauce. Not only can it go on anything, but you guys know me – it’s free of refined sugar, which means many more healthy grilling sessions with your friends and family!

Without the usual sugars, high fructose corn syrup, and other ingredients with seriously harmful affects, this sauce still manages to be tasty. It carries that signature smokey flavor we love from barbecue sauce, and it doesn’t negatively affect our blood sugar levels. I have also included a few extra spices which are rich in particularly antioxidants. High fives all around!

PREP TIME: 5 minutes
COOK TIME: 15 minutes


2 Tbsp Olive Oil
1 can (15oz) Tomato Sauce
2 Tbsp Tomato Paste
1/2 Cup Maple Syrup
1/4 Cup Apple Cider Vinegar
2 Tbsp Dijon Mustard
Pinch of Salt & Pepper
2 tsp Garlic powder
2 tsp Onion Powder
1 tsp Cayenne Pepper
1 Tbsp Paprika
2 tsp cinnamon
1 tsp Clove


  1. Add oil to a saucepan on medium heat. Stir in tomato sauce, paste, syrup, vinegar & mustard.
  2. Fold in spices, turn heat to low and allow sauce to simmer away for 10-15 minutes. If it’s too hot, sauce will spit, so keep an eye on it.
  3. Allow to cool before pouring into glass jars or containers, seal and store.

Thank you, Dan! We hope our fans enjoy this recipe. We suggest hosting a backyard barbecue, and giving jars of this sauce away to friends as party favors.

See more of what’s going on with Dan on his website.