Few things say summer quite like firing up the grill. Shrimp, chicken, lean meats, vegetables and even fruit seem to taste better with a little char. But while the grill itself can be a healthy cooking method, the sauces we brush on, drizzle over and dip into can make a bigger difference than most people realize.
BBQ sauce is one of those condiments that can quietly add a significant amount of sugar. Some of the most popular bottles pack 13 to 17 grams of added sugar into just two tablespoons, and most of us are using more than that without thinking twice.
We’re not saying we need to skip BBQ sauce altogether, but when we have the option, it can pay to be more selective about which ones we choose.
As a general rule of thumb, I recommend looking for sauces with no more than 4 grams of added sugar per serving. Also, I prefer to avoid high fructose corn syrup as a primary ingredient and skip options made with artificial sweeteners like sucralose and synthetic food dyes like red 40. From there, it’s about finding a flavor you enjoy.
Here are three store-bought options that strike a better balance.
Primal Kitchen Classic BBQ Sauce, Organic & Unsweetened
Primal Kitchen is my go-to brand for all types of condiments (their ingredients and nutrition facts are always among the highest quality of store-bought sauces), and their BBQ sauce doesn’t disappoint. It has zero added sugar and no artificial sweeteners, with simple, wholesome ingredients like tomato puree, apple cider vinegar, balsamic vinegar and spices. Per two tablespoons, it has 15 calories, 160 mg sodium and 3 grams of carbohydrate.
It leans more tangy and savory than sweet, making it a great fit for grilled chicken, lean burgers or vegetables. It’s also a good base if you want to customize your own sauce.
True Made Foods Central Texas Style BBQ Sauce
This is one of the more interesting options on shelves right now, especially from a nutrition standpoint. True Made Foods takes a different approach by using vegetables and fruits for natural sweetness instead of added sugar.
Per two tablespoons, it has just 25 calories, 230 mg sodium, 5 grams of carbohydrate, 4 grams of sugar and 0 grams of added sugar.
The ingredient list is incredibly clean label, with tomatoes, carrots, butternut squash, dates, apple cider vinegar, spices and a bit of beef broth for depth of flavor. There’s no cane sugar, high fructose corn syrup or artificial sweeteners.
One practical note: this isn’t as widely available on store shelves in South Louisiana just yet. It’s typically easier to find online or through specialty retailers, but it’s worth keeping on your radar as distribution continues to expand.
Stubb’s Original Barbecue Sauce
Stubb’s is a more traditional BBQ sauce, but with a more moderate sugar level than many mainstream brands. It has 4 grams of added sugar per serving, compared with double or triple that in some other options.
With a tomato, vinegar and molasses base, it delivers the familiar BBQ flavor most people expect. It’s a practical option for families who want something recognizable while still being mindful of sugar, plus it’s easy to find in most supermarkets.
Make Your Own
If you want more control over ingredients and flavor, homemade BBQ sauce is surprisingly simple. One of my favorites is from Chef Meg Bickford, executive chef of Commander’s Palace, featured in the Eat Fit Cookbook: Chef Inspired Recipes for the Home, 2nd edition.
Her Blueberry BBQ Sauce uses blueberries for natural sweetness, giving it a rich, slightly sweet and tangy flavor without relying on a heavy sugar load.
Blueberry BBQ Sauce
Serves about 2 cups
- 1 cup fresh or frozen blueberries
- 1/2 cup ketchup
- 1/4 cup apple cider vinegar
- 1/4 cup water
- 2 tablespoons tomato paste
- 2 tablespoons Worcestershire sauce
- 2 tablespoons Dijon mustard
- 1 tablespoon smoked paprika
- 1 tablespoon garlic, minced
- 1 teaspoon onion powder
- 1/2 teaspoon black pepper
- 1/4 teaspoon cayenne pepper
- Salt to taste
In a saucepan over medium heat, combine blueberries, ketchup, apple cider vinegar and water. Bring to a simmer, stirring occasionally. Add tomato paste, Worcestershire sauce and Dijon mustard, stirring to combine. Stir in smoked paprika, garlic, onion powder, black pepper and cayenne. Reduce heat to low and simmer for 15 to 20 minutes, until the blueberries have broken down and the sauce thickens. Remove from heat and blend until smooth, if desired. Season with salt to taste.
This sauce works beautifully on grilled chicken, pork, shrimp or even roasted vegetables. It’s also a good reminder that we can build flavor in ways that don’t rely so heavily on added sugar.
At the end of the day, BBQ sauce doesn’t have to be all or nothing. A few small shifts like reading the label, choosing a better option or making your own can go a long way toward keeping flavor high and added sugar in check.
Find these recipes and more in “The Eat Fit Cookbook,” available for purchase at local retailers or online at . Be sure to use promo code ADVOCATE at checkout for 10% off.
Molly Kimball, RD, CSSD, is a registered dietitian with Ochsner Health and founder of Ochsner’s Eat Fit nonprofit initiative. For more wellness content, tune in to Molly’s podcast, FUELED Wellness +Nutrition, and follow @MollykimballRD and @EatFitOchsneronsocial media. Email nutrition@ochsner.org to connect with Molly or schedule a consult with her team.