AIP BBQ Sauce

Let’s talk BBQ sauce. It’s that magical condiment that makes everything better—sweet, tangy, smoky, and totally irresistible. But if you’re on the Autoimmune Protocol (AIP) or avoiding nightshades, finding a good BBQ sauce can feel like searching for a needle in a haystack. Sound familiar?

Good news: this AIP BBQ sauce recipe is here to save the day. It skips the usual tomatoes, peppers, and refined sugars but still delivers on that rich, BBQ flavor. The secret? Wholesome ingredients like pumpkin puree for the base and maple syrup for a natural touch of sweetness. The result? A thick, flavorful sauce that’s perfect for grilling, roasting, or dipping. Trust me, this recipe will become a staple in your kitchen!

Quick Highlights

Here’s what to know about this recipe before diving in:

• Time: Only 10 minutes! (5 to prep, 5 to cook.)
• Yield: Makes about 2 cups—plenty to share or freeze.
• Skill Level: Easy-peasy. Perfect if you’re new to AIP cooking.
• Storage: Keeps in the fridge for 5 days or freezes beautifully for 3 months.

What You’ll Need

Ingredients

Here’s the full ingredient list with notes for substitutions:

• 1/4 cup maple syrup: Adds sweetness. (Honey works too.)
• 1 cup pumpkin puree: The thick, creamy base. Just make sure it’s plain pumpkin, not pie filling.
• 1/4 cup coconut aminos: A savory, slightly sweet soy sauce alternative.
• 1 tbsp blackstrap molasses: Deepens the flavor with a touch of richness.
• 3 tbsp balsamic vinegar: The tangy bite every good BBQ sauce needs.
• 1 tsp garlic powder: Adds a hint of aroma.
• 2 tsp onion powder: Boosts that savory depth.
• 1/2 tsp ground ginger: Warms things up without adding spice.
• 3/4 tsp smoked sea salt: For smoky vibes. Regular sea salt works too if that’s what you have.
• 1 tbsp extra virgin olive oil: Smooths out the texture. (Avocado oil works as well.)
• 2 tbsp water: Helps adjust the consistency.

Let’s Get Cooking: Step-by-Step

Step 1: Mix It Up

Grab your saucepan and toss in all your ingredients. Yep, all of them—pumpkin, maple syrup, spices, the works. No fancy order required. Give it a quick mix to combine everything. The colors are gorgeous already, right?

Step 2: Heat It Gently

Set the saucepan on medium heat. Stir consistently as it warms up. You’ll start to smell the balsamic vinegar and maple syrup coming together. That aroma? Heavenly.

Step 3: Let It Bubble

Keep stirring until the sauce starts to bubble softly—this will take about 3-5 minutes. You’ll notice the sauce thickening as it heats. Pro tip: Don’t walk away! It can splatter if it gets too hot. Once it bubbles, take it off the heat.

Step 4: Cool It Down

Let the sauce cool for a few minutes before using. If you’re saving it for later, store it in an airtight container in the fridge or freezer.

Tips & Tweaks

Want to make this recipe your own? Here are some ideas:

• Sweeter Sauce: Add another tablespoon of maple syrup or honey.
• Brighter Flavors: Stir in a splash of apple cider vinegar or lemon juice at the end.
• Seasonal Swaps: Use butternut squash puree instead of pumpkin for a fall-inspired twist.
• More Spice: While this AIP recipe keeps things mild, feel free to add a pinch of turmeric or cinnamon for extra warmth.

How to Use Your BBQ Sauce

This sauce is ridiculously versatile. Here’s how I love to use it:

• Drizzle it over grilled chicken or baked salmon.
• Toss it with roasted veggies (sweet potatoes, carrots, you name it).
• Use it as a dip for plantain chips.
• Spread it on pulled pork for a bold, smoky finish.

Storage & Reheating

• In the fridge: Keeps for up to 5 days in an airtight container.
• In the freezer: Freeze in small portions (ice cube trays work!) for up to 3 months.
• To reheat: Warm it gently on the stovetop or in the microwave in short bursts. Stir well to keep it smooth.

That’s it—your new go-to BBQ sauce recipe. Whether you’re sticking to an AIP plan or just want a healthier BBQ option, this sauce delivers all the flavor without the compromise. Give it a try and let me know how you use it—I’d love to hear your ideas!

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