Sweet and Tangy BBQ Sauce: Allergen Free

Summer is just around the corner, and for many people, that means firing up the grill and enjoying some delicious barbecue. However, for those with food allergies, finding safe and tasty BBQ sauce options can be a challenge. That’s where our Sweet and Tangy Allergen Free BBQ sauce saves the day. 

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Made without the common 8 allergens as well as corn and mustard, this homemade bbq sauce is a great way to add tangy flavor to your grilled meats and veggies without the worry of an allergic reaction.

What makes a bbq sauce allergen free?

For a sauce to be allergen free, it needs be free from the common eight allergens: wheat, eggs, dairy, soy, peanuts, nuts, fish and shellfish. Government regulations dictate that these allergens be disclosed in a product’s ingredient list as they are responsible for major life threatening reactions for people who are allergic.

People suffering from a food allergy need to read ingredient labels very carefully as sometimes the allergen can be called something that they are unfamiliar with. For example, many people may not be aware that anchovy paste, a common ingredient in salad dressings and sauces is a fish allergen.

Finding allergen free bbq sauces

It is difficult to find grocery store bbq sauces that are free of all eight allergens so we created our own. And that well-loved recipe suited us for years. Then I developed a sensitivity to yellow mustard. Well, more like the turmeric that is present in commercial mustard products. (As well as countless other salad dressings, mixes and snacks). So we needed to add that to our “free from” list.

To complicate matters, our son developed an adverse reaction to corn. It was imperative that we develop a homemade barbecue sauce recipe that was free from our previous allergens and sensitivities as well as free from corn-derived products like corn syrup and cornstarch.

Creating a versatile bbq sauce

The challenge to create a delicious allergen free bbq sauce recipe got Kris excited.  And after some experimentation and human guinea pig testing, we developed one that was a big hit.

This tangy sauce is so versatile. We have used it in many different dishes. It creates a delicious caramelized glaze for grilled meat and veggies and also can be used as a dipping sauce. Here’s how we love it best:

• chicken legs
• beef steaks
• pork ribs
• pork chops
• pulled pork sandwiches (Also awesome on the vegan alternative using jackfruit)
• roasted cauliflower
• tempeh and tofu
• dipping sauce for fries (mixed with mayo)

Ingredient substitutions

We have experimented with a lot of ingredients over the years. When we first started making our own bbq sauce, I could handle cayenne pepper, chili powder, hot sauce and liquid smoke. As my IBS, food sensitivities and MCS worsened, we had to cut these spices and flavors in our recipes. What surprised us is that we don’t miss them at all. It is still possible to have a deliciously tangy bbq sauce recipe with the substitution of some common pantry ingredients. 

Soy sauce substitute: coconut aminos

Soy sauce is a widely used ingredient in many commercial bbq sauce brands. And it is an easy ingredient to substitute once you know about coconut aminos. Also called coconut nectar, this soy alternative has the perfect balance of salty, umami flavor paired with a tangy sweetness. There are different brands available commercially but we use Bragg’s. After using coconut aminos, I don’t miss soy sauce. Not even a little bit.

Using corn free ingredients

Not all ketchup is created equal! Most ketchup brands have high fructose corn syrup which we know is not good for us but is really problematic for someone sensitive or allergic to corn. Read the label to make sure that there are safe ingredients. We choose French’s ketchup as it is corn syrup free.  

​Ingredients:

• 1 green onion finely minced
• 1 clove garlic finely minced or grated
• 1 tsp olive oil extra virgin
• 1/3 cup apple cider vinegar
• 2 tbsp dark brown sugar (light brown sugar will be fine as well)
• 3 tbsp coconut aminos
• 3 tbsp tomato paste
• 1/2 cup ketchup
• 3 tbsp molasses (you could also use maple syrup)
• salt and black pepper to taste

Directions:

1. Wash a green onion and finely mince it with a sharp knife. 

2. ​Peel a clove of garlic and either mince it finely with a knife or grate it using a metal rasp.
3. Add a teaspoon of olive oil to a medium saucepan and warm it over medium low heat. Add the green onion and garlic and sauté for 1-2 minutes until it is cooked through. 
4. Deglaze the pan with apple cider vinegar. Use a wooden spoon to scrape any bits of garlic and onion that have stuck to the bottom. 
5. Reduce the temperature to low heat and add all remaining ingredients. Let simmer for ten minutes while stirring occasionally. 
6. Remove from heat and allow to cool before pouring into an airtight container.

Storage

Store-bought sauces have a longer shelf life due to all the added preservatives. Our homemade bbq sauce will keep in the fridge for about 2 weeks in an airtight container.

If you want it to last longer, I recommend using glass mason jars and following a bottling process like this one from the National Centre for Home Food Preparation. That way you can make a larger batch and store it for later. 

Take away

Once you start making your own homemade bbq sauce you won’t want to go back to store bought. So go ahead and try our recipe. Maybe you’ll want to tweak it to make your own version. Let us know how it turns out in the comments. We wish you a safe and allergen-free barbecue season with your family and friends.