• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Pretty Delicious Life
  • Home
  • Recipes
    • Breakfast
    • Entrees
    • Sides + Starters
    • Snacks
    • Soup + Sauces
    • Dessert
    • Drinks
    • Fodmap Friendly Recipes
  • Guides
  • About
    • My Story
    • Disclaimer
  • Contact
    • Work with Me
    • Privacy Policy
    • Cookie Policy
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest

Grilled Chicken Thighs with Low FODMAP Blueberry BBQ Sauce

August 6, 2020 June 8, 2021 prettydeliciouslife

Jump to Recipe Print Recipe

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!

Blueberry BBQ Sauce – Low FODMAP BBQ Sauce that is both sweet + savory!

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!

BBQ Chicken Thighs with blueberries as garnish

Grilled Chicken Thighs With Blueberry Low FODMAP BBQ Sauce

Pretty Delicious Life
Delicious low FODMAP BBQ sauce adds a touch of summer sweetness to your favorite savory grilled meats.
5 from 1 vote
Print Recipe Pin Me
Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins
Course Main Course, Sauce/Dip/Syrup
Cuisine American
Servings 2 cups

Ingredients
  

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

Instructions
 

  • 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.

Notes

Note that tapioca flour can take a little time to fully thicken the BBQ sauce. If you’re someone who enjoys a thicker BBQ sauce, you may add tapioca flour 1/2 tsp at a time, but stop just before desired thickness is reached.
Tried this recipe?Mention @prettydeliciouslife or tag #PDLrecipes!
Keyword Gluten Free, Low FODMAP, Paleo
Previous Post: « Vegan, Low FODMAP Fudgesicles
Next Post: 3 Ingredient Vegan Chocolate Peanut Butter Cups – Reese’s Copycat Recipe »

Reader Interactions

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

About Kim:

Hi! I’m Kim, the full-time recipe developer, photographer and creator behind Pretty Delicious Life, where you’ll find 100% gluten free, healthier recipes developed with a happy gut in mind. What started out as a space for me to record my favorite gut-friendly recipes has turned into a space for people like you, who absolutely LOVE food but are looking for healthier versions of their favorite recipes that make them feel amazing both inside and out.

Follow Me:

  • Facebook
  • Instagram
  • Pinterest
healthy lunch ideas high protein

25+ Healthy Lunch Ideas High Protein, Gluten Free

Copycat McChicken Recipe (Gluten Free)

creamy espresso martini recipe

Creamy White Chocolate Espresso Martini

edible brownie batter recipe

Edible Brownie Batter

Pink Gin Fizz

What To Serve with Coconut Shrimp: 30+ Healthy, Gluten Free Sides

Copyright © 2023 Pretty Delicious Life on the Foodie Pro Theme

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
Cookie settingsACCEPT
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT