Tired of BBQ sauces loaded with salt and sugar? You’re not alone. Most bottled BBQ sauces can have upwards of 300–450 mg of sodium in just two tablespoons. Not up for making your own? Keep reading for my top BBQ store bought recommendations.
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Why Make a Low Salt BBQ Sauce?
Most store-bought BBQ sauces are high in sodium to preserve shelf life and enhance flavor. But for many people, especially those managing high blood pressure or diabetes that extra salt adds up quickly. A true low sodium food contains 140 mg of sodium or less per serving, according to FDA guidelines.
This is uncommon to see in most store brand options. A lot of people tend to eat more than the serving size of 2 Tbsp. This means you are consuming even more than what’s on the label in one sitting.
Making your own BBQ sauce is easy and can come in handy when hosting back yard events or parties. This low salt BBQ sauce is perfect for chicken, ribs, pork chops and beef. Keep reading for tips on how to store it, how long it lasts, and the recipe details.
How to Use This BBQ Sauce Recipe
This sauce isn’t just for ribs or chicken, it’s easy to make, full of flavor and something you can use in a variety of meals throughout the week. Whether you’re grilling, baking, or meal-prepping for the week, these simple sauces will help you add flavor without overloading on salt.
Here are some of my favorite ways to use it:
Grilled or Baked Chicken
Brush it on in the final minutes of cooking, or marinate your chicken ahead of time. It adds a rich, smoky flavor without the high sodium content found in store-bought sauces.
Pulled Jackfruit or BBQ Lentils
A plant-based twist on pulled pork that works great in sandwiches, bowls, or wraps. This low sodium BBQ sauce gives them that classic BBQ flavor.
Burgers (Turkey, Chicken, or Veggie)
This sauce is a great topping for any burger or add it inside of the meat when making them from scratch.
Check out my Spinach & Feta Turkey Burgers here!
Air-Fried Tofu or Tempeh
Toss cooked tofu or tempeh in this heart-healthy BBQ sauce for a flavorful, protein-packed plant-based meal.
Roasted Sweet Potatoes
Surprisingly delicious, drizzle the sauce over roasted wedges or rounds for a sweet-and-savory combo.
This sauce keeps well in the fridge for about 7-10 days, so make a batch on Sunday and use it throughout the week.
Store-Bought Low Salt BBQ Sauce Options
*Per serving (2 Tbsp)
This is not to demonize or label foods as good or bad, but as you can see some store bought BBQ sauces contain larger amounts of sodium and added sugar. Most of us are consuming more than the recommended serving size. For example, if you eat double the serving size or 4 tbsp of BBQ sauce, that’s double the numbers above.
Primal Kitchen Unsweetened Classic BBQ Sauce – 115 mg sodium and only 20 calories per 2 Tbsp
Simple Girl BBQ Sauce – 105 mg sodium, 5 calories per serving and 0 g sugar. It’s sweetened with stevia, a natural, no calorie sweetener. Available on Amazon.
G – Hughes Original Sugar Free BBQ Sauce — I love this brand. I get their BBQ sauce and ketchup. With 200 mg per serving (not low sodium, but lower than most) and 10 calories per serving and 0g sugar. It is sweetened with sucralose, an artificial sweetener.
Walden Farms BBQ Sauce – While this option is not low sodium, with 250 mg per serving, it has 0 sugar and 0 calories. (uses natural and artificial sweeteners specifically, monk fruit extract and erythritol)
Stubs Zero Sugar BBQ Sauce – While this option is not low sodium, with 310 mg per serving, it has 0 sugar. It is sweetened with allulose which is a great low calorie sweetener that does not have a large impact on blood sugar levels. This is a great options for diabetics or those who are trying to limit sugar intake.
You can read more about allulose and monk fruit here.
Ingredients
Equipment
Method
- Combine all ingredients in a small saucepan over medium heat.
- Bring to a gentle simmer, stirring frequently.
- Reduce heat to low and simmer uncovered for 10–15 minutes until slightly thickened.
- Adjust seasoning to taste (add more vinegar, honey, or chili powder if desired).
- Let cool, then transfer to an airtight container. Store in the refrigerator for up to 7–10 days.
Notes
- Sodium content depends heavily on the brand of tomato sauce you use. Always check labels for low sodium or no salt added.
- Molasses adds flavor depth and some iron, but can be omitted if unavailable.
- Honey provides sweetness and calories, you can substitute with maple syrup. I have not tested this recipe with low calorie sweeteners like allulose.
- Liquid smoke is optional but adds that classic BBQ aroma without sodium.
FAQ
Yes! Freeze in small containers or silicone cubes for single-use portions.
You can try monk fruit sweetener or just reduce the honey — though it may change the texture and flavor balance.
About 7–10 days in the fridge in an airtight jar. Always use clean utensils to scoop it.
Want more help managing your blood sugar? Check out my online course, The Blood Sugar Navigator!
Written by Heather Krawsek, RDN
Reviewed by Carrie Weitzel, RD