A sweet way to jazz up your savory grilling dishes, this low FODMAP BBQ sauce uses blueberries + spices without the irritating garlic and onion. Make ahead to enjoy all week long on chicken, seafood, and more!
Following a low FODMAP protocol can feel really restrictive, especially when it comes to grilling season. Many BBQ sauces that are most easily accessible contain garlic, onion, and other not so tummy friendly additives.
The addition of chipotle pepper + white pepper give this low FODMAP Blueberry BBQ Sauce a unique sweet and savory flavor profile, making it the perfect low FODMAP BBQ sauce for your grilled meats + seafoods. It also makes a delicious topping over your favorite vanilla ice cream!
Low FODMAP Tip: If you are in the elimination phase of the low FODMAP diet, you may want to consider omitting the dried, ground chipotle peppers as they are medium in FODMAPs (specifically fructose) at a 1 teaspoon serving size. That being said, there is only 1 tsp of dried chipotle peppers in the entire recipe, so if you do tolerate fructose in minimal amounts, then feel free to keep it in!
Highlights of this Recipe
This low FODMAP BBQ Sauce is:
- Garlic + Onion Free
- Easy to make
- Long lasting
- Delicious on both sweet + savory meals
What to pair with blueberry bbq sauce?
While this particular recipe calls for chicken thighs, you can enjoy blueberry low FODMAP BBQ sauce with chicken breasts, grilled shrimp, scallops, or even over grilled steak.
You can also enjoy this low FODMAP blueberry BBQ sauce with sweet recipes, too! Try it over vanilla ice cream or top a stack of gluten free pancakes or waffles with it for a uniquely delicious brunch.
As someone that healed SIBO successfully through the low FODMAP diet, having easy recipes for things like BBQ sauce, was so important. Food brings us together, especially during BBQ season so having a delicious tummy friendly low FODMAP BBQ sauce recipe available that was also super unique is such a treat!
Tips + Tricks
- Store in an airtight container or mason jar in the refrigerator and use within 5 days for maximum freshness.
- Omit chipotle pepper if following the elimination phase of the low FODMAP diet.
- If tolerated, substituting 1 1/2 cups of blueberries with 1 1/2 cups of blackberries makes for a delicious spin on this recipe.
- Remember to consult the Monash FODMAP App for low FODMAP serving sizes of certain foods and always listen to your body over everything!
Did you have a chance to make this recipe? If so, please leave me a rating and review below. I always love and appreciate hearing from you!
Grilled Chicken Thighs With Blueberry Low FODMAP BBQ Sauce
For the Sauce
- 3 cups blueberries
- 1/2 cup coconut sugar
- 1/2 cup apple cider vinegar
- 1 tsp sea salt
- 1/2 tsp black pepper
- 1 tsp chipotle pepper flakes
- 1 tbsp walnut oil
- 2 tbsp balsamic vinegar
- 2 tbsp maple syrup
- 1/2 tsp lemon juice
- 1/4 tsp white pepper
- 1/2 inch knob fresh ginger grated
- 2 tsp tapioca flour
For the Chicken
- 1-2 lbs skinless boneless chicken thighs
- salt + pepper to season
- Line a baking dish with chicken thighs prior to making sauce.
- In a medium sauce pan over medium-low heat, add in blueberries and all additional ingredients EXCEPT tapioca flour.
- Fold ingredients into blueberries with a silicone spatula or spoon until fully incorporated. Allow to come up almost to a boil, but do not allow to boil.
- As soon as sauce is almost at a boil, reduce heat to low, allowing to simmer and reduce down about 7-10 minutes.
- Remove sauce from heat, allow to cool, and mash blueberries slightly with a fork. If you prefer a smoother texture, use an immersion blender or pour sauce into a blender and pulse until smooth.
- If the sauce is thinner than you prefer, add tapioca flour 1/2 tsp at a time until desired thickness is reached.
- Once sauce is complete, pour about 1/2 cup over chicken thighs, cover baking dish, and marinate in the fridge at least 4 hours, up to overnight.
- When ready, grill chicken thighs or bake in the oven at 400F for 25 minutes or until internal temp reaches 165F.