Searching for a delicious low sodium BBQ sauce? Look no further. This low sodium BBQ sauce is kidney healthy, flavorful, and better than store bought!
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Low Sodium Benefits
There are many health benefits to following a low sodium diet. Low sodium diets help control high blood pressure, reduce swelling, and prevent your risk of chronic diseases. Common disease conditions that benefit from a low sodium diet are:
- High Blood Pressure
- Kidney Diseae
- Liver Disease
- Heart Disease
Common Foods High in Sodium
According to the Dietary Guidelines for Americans 2020-2025, the average American consumes 3,393mg of sodium per day. This is 147% more sodium than the recommended intake of 2,300 mg or less per day.
Only a small portion of sodium consumed actually comes from salt added to foods at home in cooking or at the table, but rather the sodium found in processed foods.
Some foods commonly consumed foods high in sodium are:
- Deli Meats
- Rice and Pasta dishes
Renal Dietitian Tip- A low sodium food item will have 140 mg of sodium per serving.
Low Sodium Store Bought BBQ Sauce
Low sodium store bought BBQ sauce can be hard to find. Here are a few that are very low sodium. Be careful as some have added potassium. If you’re following a low potassium diet it may be best to make your own.
- Mr. Spice Organic Honey BBQ Sauce 5 mg of sodium per serving *Added potassium
- Mrs. Taste Zero Sodium BBQ Sauce 0 mg of sodium per serving *Added potassium
- Doc’s Salt Free BBQ Sauce 0 mg of sodium per serving *No added potassium
Why Make Your Own BBQ Sauce
Better yet, it’s just as easy to make your own low sodium BBQ sauce at home. It’s less expensive, low in sodium, and has no added chemicals or preservatives. You can also adjust the seasonings used to your own taste preferences.
Condiments have their place in a kidney healthy diet. As most everything, serving size plays a role into how it fits in one’s diet.
Low Sodium BBQ Sauce Ingredients and Variations
This homemade BBQ sauce is easy to make and only takes a few minutes.
Low Sodium Tomato Sauce is the base of the recipe and the key to making the sauce lower in sodium. If you need to limit potassium in your diet, this recipe has 93 mg in 2 tablespoons serving size.
Tomato Paste helps to thicken and give the sauce consistency.
Brown Sugar adds sweetness and balances the tangy flavor in the sauce. If you’re watching your sugar intake you can substitute regular brown sugar for Truvia Brown Sugar. I try not to add sugar to my recipes but a little can go a long way and is a necessary ingredient for bbq sauce.
Apple Cider Vinegar gives the sauce tanginess. Balsamic vinegar would also be a great option in this recipe.
Molasses is high in iron and adds depth to the sauce. Maple Syrup would be another option.
Liquid smoke is a natural seasoning that can be found in the spice aisle. It contributes to the barbeque flavor of the sauce.
Other dry spices are used to round out the flavor. If you like spicy BBQ add ⅛ teaspoon cayenne pepper to the sauce.
How to Make
Making low sodium BBQ sauce is easy to make. Just whisk all the ingredients together in a saucepan. Bring to a boil on high heat then simmer for 15 minutes. Store in an airtight container in the refrigerator for up to 3 months.
How to Serve
The sauce goes perfect with pulled pork. For a low protein option it pairs great with jackfruit sliders and veggie burgers. Use it as a condiment or marinade.
Low Sodium BBQ Sauce
- 1 saucepan
- 2 8 oz cans tomato sauce no salt added
- 1/2 cup apple cider vinegar
- 1/2 cup brown sugar
- 1/4 cup molasses
- 2 tbsp tomato paste no salt added
- 1 teaspoon liquid smoke
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon ground cumin
- 1/4 teaspoon allspice
- Whisk all ingredients in a saucepan
- Bring to a boil on high heat then simmer on medium heat half covered for 15-20 minutes. Stir occasionally.
- Let cool completely and store in an airtight container in the refrigerator