Low Calorie Homemade BBQ Sauce

Low Calorie Homemade BBQ Sauce Recipe

This low calorie homemade BBQ sauce recipe is easy, and delicious. Our 20 calorie, honey bourbon sauce is the best BBQ sauce recipe we’ve ever had, and I’m sure you’re going to love it as well!. Most barbecue sauce recipes call for a lot of sugar, a lot of oil, and often a lot of preservative packed ketchup. But our BBQ recipe has hardly any oil, just a small amount of honey, and it’s packed full of flavor.

Low Calorie Homemade BBQ Sauce Recipe

Ingredients You’ll Need:

  • Olive oil spray
  • 1 shallot minced
  • 2 garlic cloves minced
  • ¼ cup bourbon
  • ¾ cup vegetable or chicken stock
  • ½ cup tomato paste
  • 2 tablespoons chili powder
  • 1 tablespoon paprika
  • 1 tablespoon dijon mustard
  • 1 tablespoon red wine vinegar
  • 1 tablespoon Worcestershire sauce
  • 1 chili in adobo sauce minced
  • 2 tablespoons honey
  • 1 cup water

Low Calorie Homemade BBQ Sauce

Low Calorie Homemade BBQ Sauce Recipe

Healthy Homemade BBQ Sauce Meal Prep and Storage

Meal Prep: You can make this healthy recipe ahead of time and chill in the fridge for later. Combine all the ingredients in a storage container, mix well and cover. Then place in the fridge for later.
Storage: Will hold in the fridge for 5 days, does not hold well in the fridge.

Low Calorie Homemade BBQ Sauce

Low Calorie Homemade BBQ Sauce Recipe

Low Calorie Homemade BBQ Sauce

Lose Weight By Eating
This low calorie homemade barbecue sauce recipe is packed full of flavor, but just 20 calories per tablespoon.
This amazing honey bourbon barbecue sauce recipe tastes just like your favorite BBQ restaurant, but without all the added sugar, oil, and other high calorie ingredients.
Try our healthy honey bourbon barbecue sauce on all your favorite barbecue recipes, it's great on chicken, ribs, steak, corn, and kebabs.
5 from 5 votes
Prep Time 5 minutes
Cook Time 55 minutes
Total Time 1 hour
Course sauce
Cuisine American
Servings 24 servings
Calories 20 kcal


  • Olive oil spray
  • 1 shallot minced
  • 2 garlic cloves minced
  • ¼ cup bourbon
  • ¾ cup vegetable or chicken stock
  • ½ cup tomato paste
  • 2 tablespoons chili powder
  • 1 tablespoon paprika
  • 1 tablespoon dijon mustard
  • 1 tablespoon red wine vinegar
  • 1 tablespoon Worcestershire sauce
  • 1 chili in adobo sauce minced
  • 2 tablespoons honey
  • 1 cup water


  • Heat a large sauce pan over medium heat.
  • Spray with olive oil and add in the shallots, cook for 5 minutes until soft.
  • Add in the garlic and cook for 1 minute.
  • Pour in the bourbon and stock, and bring to a simmer, then reduce heat to low and cook for 10 minutes.
  • Add in the remaining ingredients and 1 cup of water. Bring to a simmer and cook, stirring often for 10 minutes.
  • Reduce the heat to low, cover and cook for 45 minutes, stirring often to avoid burning.
  • When the sauce has thickened and reduced by 1/3, remove from heat and cool (it will thicken much more as it cools!)
  • Keep the homemade barbecue sauce in an airtight container, it will hold in the fridge for up to 7 days, or in the freezer for 3 months.


Serving: 1tablespoonCalories: 20kcalCarbohydrates: 3.2gProtein: 0.4gFat: 0.2gSaturated Fat: 0.1gCholesterol: 0mgSodium: 53mgPotassium: 66mgFiber: 0.4gSugar: 2.4gCalcium: 4mgIron: 0mg
Keyword BBQ, sauce
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About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in BBQ Sauces

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Homemade BBQ Sauce Recipe

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