Make your own Mango BBQ Sauce

Last week I blogged about the top sneaky sugar foods. Topping that list was my favorite barbecue sauce, Sweet Baby Ray’s. I was quite shocked to learn that it not only has 15 grams of sugar per serving, but also has five different types of sugar, including high fructose corn syrup (which is the first ingredient.)

If I’m going to eat sugar, I want a brownie or ice cream…not barbecue sauce! I tossed my store-bought barecue sauce in the trash and set out to make my own. I had never made my own barbeque sauce before and honestly, I was a little intimidated, but I found a healthy, clean and easy recipe in the May 2011 edition of Oxygen magazine for Mango Barbecue Sauce.

It was simple to whip up this barbecue sauce and my entire family loves it. I have already used it as a dipping sauce for homemade chicken nuggets, marinade and sauté. This versatile sauce is low in calories and sugar  – only 20 calories and 3 grams of sugar per serving vs. 70 calories and 15 grams of sugar for the commercially made stuff!

Give this recipe a try and let me know what you think:

Mango BBQ Sauce

1 Tbsp olive oil
1 onion chopped
4 cloves garlic minced
1 mango, peeled, pitted and chopped
2 15-oz cans diced tomatoes
1Cup Water
1 6-oz can tomato paste
1/2 Cup maple syrup
1/2 Cup molasses
1/4 Cup apple cider vinegar
2 TBS lemon juice
2 TBS Worcestershire sauce
1 tsp sea salt
1 tsp ground black pepper

1) Heat olive oil in a skillet on med/high heat

2) Add onions, garlic and mango. Saute until soft, about 3 min

3) Add all remaining ingredients and stir to combine. bring to a boil on med/high heat. reduce heat, cover and simmer on low for 30min.

4) Remove from heat and allow to cool for at least one hour.

5) Use a hand blender to puree to liquify ingredients

6. Use a funnel to transfer the barbeque sauce from the pan to sterilized mason jars.

Serving size: 2 Tbsp.: Calories: 20, Sodium: 45mg, Total Carbs: 5g, Sugars: 3g

10 thoughts on “Make your own Mango BBQ Sauce

  1. I made 4 batches of this sauce last night and made pizza with it today. Yes! it can be frozen for up to a year and they say it will be good in the fridge for at least a couple of mos.


    • That’s awesome!!! Did you make the pizza recipe that was in the magazine? Did your family like it? Yum-o, thinking about it makes me want to have it for dinner tonight! Thanks for sharing!

  2. It freezes VERY well! I’ve been using it for SO many things! I LOVE IT! I’m going to have to make more soon! The pizza is incredible…

  3. Stacy, you look great! Do you have the four or five suggested uses of the sauce? I can’t find my copy of the magazine and would love those too. There was something with shrimp, I think…

  4. I have made a lot of your recipes,and loved them , but this mango bbq sauce I am not liking too much. i think it taste a lot like sweet spaghetti sauce .i followed the recipe to the T .Is that the way it should taste , or did i miss something ? thanks……….

    • Thanks Dawn for your comment! I’m sorry that the Mango BBQ Sauce didn’t turn out like you had hoped. The BBQ is definitely not as thick as some of the commercially made sauces, so that may be why it felt like the consistency of spaghetti sauce. You could try to use less tomatoes, use only one can of diced tomatoes, and see if that lessons the “spaghetti sauce” taste. The tomato paste provides a nice thickness to it, but try substituting ketchup instead and reducing the amount of vinegar. This may give the sauce more of a BBQ flavor while reducing the tomato. Let me know if this works for you. Thanks for reading the blog!

  5. One of the best and easiest ways to diet for weight loss and good health is maintaining a whole foods diet. You can never go wrong with clean eating and staying healthy. What it means is eating whole foods in the state as found in nature or close to it. Basically, little to no processing at all! No genetically engineered, chemical filled foods. We are talking about Whole foods as Mother Nature Intended. In case you are still confused we are talking mostly organic fruits meats and veggies. No list of ingredients should be included in the previous list with grains especially.

  6. I made up your recipe tonight. It is a hearty BBQ sauce that my husband liked just the way it is. I thought it was a good base, but it needed a little more tanginess and smidgen more kick but couldn’t figure how I would change it. Do you have some ideas?

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