The classic BBQ sauce I used to make in my restaurants!

⏱️ Time

Prep: 10 minutes
Cook: 15 to 45 minutes depending on reduction
Storage: up to 3 weeks refrigerated

Ingredients

1 cup (25 cl) apple cider vinegar
250 g white sugar
250 g brown sugar
1 cup (25 cl) honey
60 ml Worcestershire sauce
2 tbsp mild mustard
1 bottle ketchup (~700 g)
2 tbsp chili powder
2 tbsp garlic powder
2 tbsp onion powder
1 tbsp ground black pepper
1 tbsp salt
1/4 cup classic BBQ rub
1 tbsp cinnamon
1 tsp cayenne pepper

Instructions

In a saucepan, combine the apple cider vinegar and Worcestershire sauce. Bring to a boil.
Reduce for a few minutes, then add the ketchup. Once the mixture begins to simmer, remove from heat.
Stir in all remaining ingredients and mix thoroughly.
Let simmer gently over very low heat if desired, stirring often to prevent sticking.
Optional: place the saucepan in your barbecue and smoke the sauce at low temperature for extra flavor.

Serving & Pairings

This sauce can be served warm or cold on ribs, pulled pork sandwiches, burgers, or even drizzled over roasted meats. Keeps up to three weeks in an airtight jar in the refrigerator.

Dietary Variations

Replace half of the sugar with unsweetened applesauce.
Use reduced-sugar or homemade ketchup.
Reduce the rub’s salt if following a low-sodium diet.

💪 Nutrition Facts (per ~30 g serving)

Nutrient	Amount	% DV*
Calories	62 kcal	3.1%
Total Fat	0.12 g	0.2%
Saturated Fat	0.02 g	0.1%
Omega-3	0.01 g	–
Carbohydrates	15.75 g	–
Sugars	14.85 g	16.5%
Fiber	0.2 g	–
Protein	0.15 g	–
Cholesterol	0 mg	0%
Sodium	0.74 g	12.3%
Calcium	2.1 mg	–
Iron	0.13 mg	–
Vitamin B12	0 µg	–

*DV = Daily Value for an average adult (2000 kcal)

🧬 Health sheet – Cancer + Diabetes

💡

🥗 Is this recipe healthy ?

This BBQ sauce is rich in flavor but also high in sugars. It contains no additives or preservatives, making it a better homemade choice compared to store-bought versions. Spices such as chili, curry, and garlic provide recognized health benefits. However, the high sugar and salt content requires moderate use.

🧬 Click to expand

🧬 Cancer: What to Watch Out For
Benefits: Spices like curry, garlic, and chili contain antioxidant and anti-inflammatory compounds.
Risks: The sugar + long cooking combination can promote Maillard reactions (HCAs) if the sauce is overly reduced or caramelized on very hot meats.
Tip: Avoid overcooking, use as a glaze after cooking, or as a mild marinade.

🍬 Diabetes: Impact on Blood Sugar
Benefits: When used in small amounts, the sauce doesn’t have a major impact on blood sugar.
Risks: Very sweet, it can trigger a spike if used excessively or as a heavy glaze.
Recommendation: Limit to 1–2 tablespoons of sauce per meat portion, and always pair with fiber (salad, vegetables).

🧠 Health Summary
⚖️ Calories: Moderate to high depending on portion size
✅ Positives: Antioxidant spices, additive-free, homemade
❌ To Limit: High sugar and salt content

💡 Health Tip
For a lighter version, cut the sugar in half, add some date puree or unsweetened applesauce for roundness, and opt for sugar-free ketchup.