This Easy Healthy Barbecue Sauce is a low carb homemade version of this popular classic. Contains Marmite for extra savouriness and goodness. Rich, smoky and delicious, it comes together in 20 minutes!
This healthy barbecue sauce is low in sugar and made without any ketchup or other ready made sauces. It contains a handful of natural ingredients, is super quick and easy as well as quite nutritious (as far as condiments go!). This last feature is largely due to the addition of Marmite.
What is Marmite
Marmite is a spread made from yeast extract which is a by-product of beer brewing. It is fortified with Vitamins (B complex and others), folic acid and is also vegan! It has a super salty, savoury flavour that some people love while others cannot stand. When it comes to Marmite the opinions are very much black or white. You either love it or you hate it!
Since you are reading this post I am guessing you are in the Marmite lovers camp? And if you aren’t let me assure you your opinion of this product will not be the same if you decide to make this healthy barbecue sauce recipe. You absolutely cannot taste the Marmite in this sauce! What you will taste is a tangy, rich sauce with warm smoky notes. The Marmite adds depth, complexity and savouriness as well as goodness so it’s well worth using.
Marmite is sold in various countries as Vegemite or AussieMite so you will likely be able to find it wherever you are. Alternatively, use miso paste (preferably dark coloured) which is another super savoury and nutritious product, excellent in sauces, marinades and stews (not just in soup!). (I have used it in my healthy easy pulled chicken recipe as well as easy honey roasted carrots)
How to make healthy barbecue sauce
This healthy smoky bbq sauce is super quick and easy to make! Start by caramelising the onion with the sugar in a little oil for about 10 minutes. Then simply add the rest of the ingredients and continue simmering for another 10 minutes. Blitz until smooth and taste to see if it needs any more seasoning or a drop of vinegar perhaps.
It’s really as easy as that.
How much sauce will I get
The proportions used in this recipe yield 200 ml (8 oz.) of the sauce. Double the ingredients and make a big batch!
Storing and serving suggestions
This homemade barbecue sauce can be stored in a jar (once completely cooled) in the fridge for up to 2 weeks. It is delicious with fried breaded chicken tenders, or easy oven baked potato wedges. Try is also with healthy chicken meatballs or these moreish vegetarian cauliflower rice patties!
What’s your favourite way of enjoying Marmite? Mine is thinly spread on toast topped with fried egg and avocado and lots of green olives. Makes a great mid-morning snack!
Easy Healthy Barbecue Sauce with Marmite
- 1 medium onion, finely chopped
- 1 and 1/2 tbsp light brown sugar
- 2 tbsp vegetable/olive oil
- 1/2 cup tomato passata
- 1 and 1/3 tsp Marmite*
- 1 and 1/3 tbsp cider/white wine vinegar
- 2/3 tsp smoked paprika
- 1/4 tsp cayenne pepper
- 1 tsp Worcestershire sauce
- In a saucepan heat up the oil, add the onion and sugar and fry over a low heat for about 10 minutes stirring often. Add the remaining ingredients and simmer for a further 10 minutes stirring often to ensure the mixture does not stick to the pan.
- Puree the sauce until the mixture is silky smooth.
Pin Easy Healthy Barbecue Sauce with Marmite!
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RECIPE LINK PARTIES
I am bringing this easy barbecue sauce recipe to Cook Once Eat Twice.