Marco Crisciotti Smoky, sweet, and only 7 calories per spoon: here’s how to make a fast, healthy, vegan barbecue sauce for your summer meals.
There’s something deeply satisfying about the smoky scent of a barbecue drifting through a summer evening. And no, you don’t need meat to enjoy that experience. Whether you’re planning a sunlit backyard party or just elevating a quiet weekday lunch, this homemade vegan barbecue sauce is about to become your new go-to.
Thick, tangy, smoky, and just sweet enough, this sauce hits all the classic notes of BBQ goodness—but it’s completely plant-based, gluten-free, refined sugar-free, low in carbs, and practically calorie-free, with just 7 calories per tablespoon. It’s also quick to make and calls for simple, everyday ingredients—nothing fancy, nothing hard to find.
Simple ingredients, bold results
This isn’t one of those complicated recipes where you have to forage for obscure items. To make about 1 ½ cups of this vegan barbecue sauce, here’s what you’ll need:
- 1 can of tomato sauce (approx. 15 oz / 425 g)
- 2 tablespoons of Dijon mustard
- 2 tablespoons of low-sodium tamari (or regular soy sauce if that’s what you have)
- 1 teaspoon of molasses
- 1 tablespoon of apple cider vinegar
- 1 teaspoon of garlic powder
- 3 packets of stevia (adjust to taste)
- Salt and pepper, to your liking
The magic of this combo is in the natural sweetness, the gentle acidity, and a subtle hit of umami. All without refined sugars or preservatives. You get full control over the flavor—and that’s something no bottled sauce can give you.
How to make it
This is about as easy as it gets.
Grab a medium-to-large bowl, toss in all the ingredients, and whisk thoroughly until everything comes together in a smooth, even sauce. Taste and adjust the seasoning with salt and pepper if needed.
Now, here’s a small trick: let it rest for a few hours in the fridge before using it. That downtime gives the flavors time to meld, creating a deeper, more layered result. You can store it in a glass jar in the refrigerator for up to 7 days—plenty of time to use it across meals.
Why bother making it at home?
Let’s be honest. Most store-bought BBQ sauces are nutritional disasters. They’re often laced with high-fructose corn syrup, preservatives, and way more sodium and sugar than you’d ever use at home.
Making it yourself means full control. You cut the junk, tailor the flavor to your taste, and keep things wholesome and clean. Plus, this sauce fits vegan, gluten-free, and low-carb diets. That’s not just healthy—it’s practical.
From a nutritional angle, the apple cider vinegar and molasses add small doses of potassium and magnesium, while garlic powder contributes sulfur compounds believed to support cardiovascular health. So yes, this sauce tastes good, but it’s also quietly doing your body some favors.
Best ways to use it
This sauce isn’t just for show—it shines across a ton of plant-based meals. Try it with:
- Veggie burgers – slather it on lentil, black bean, or chickpea patties for a smoky finish.
- Grilled tofu – brush it on as it cooks to build a rich, caramelized crust.
- Wraps and flatbreads – pair it with grilled veggies, avocado, and hummus for a full-flavored lunch.
- Oven-baked potatoes – use it as a dipping sauce for sweet potatoes or baby roasted spuds.
- Grilled veggie skewers – coat slices of zucchini, bell pepper, or mushrooms before throwing them on the grill.
Don’t let the meat-eaters have all the fun. With this sauce in your fridge, you’ve got a ticket to barbecue bliss—with none of the nutritional guilt and all of the summer vibes.
Bon appétit. Or better yet, enjoy the messiness of licking sauce off your fingers in good company.
