Simple BBQ Sauce (GAPS Diet Friendly)

Thinking about some summer barbecuing? This simple sauce can be used as-is or pepped up with some additions.

In addition to the ingredients in this simple BBQ sauce, you can add ingredients like these:

  • cayenne pepper
  • smoked paprika
  • pureed pineapple or mango
  • chipotle chili pepper
  • red pepper flakes

The sweet thing about making your own condiments is that instead of buying what is generally unhealthy and damaging when store-bought, you can create something healthy and nutrient dense (when made with good, whole ingredients). If you have the time, you can even add in gut healing ingredients like bone broth or probiotics.

Condiments can be filled with damaged and rancid vegetable oils, in addition to genetically modified soybean and corn oils, fillers, thickeners, sweeteners, and other assorted chemicals. So that is why I consider condiments an excellent place to start when overhauling your diet from a S.A.D one to vibrant, whole food one. Condiments are also relatively simple to make and most of the ingredients can be kept on hand.

As always, I aim for as little fuss as possible. When feeding a family of six, the recipes I tend to use frequently, come together quickly…with more room for the fanfare of celebrating food and life.

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Simple BBQ Sauce (GAPS Diet Friendly)

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  • Author: Melanie Christner - Honest Body


Simple BBQ Sauce (GAPS Diet Friendly)


  • 2 cups tomato sauce (I recommend Bionaturae)
  • 1/2 cup honey
  • 1/3 cup raw apple cider vinegar
  • 12 teaspoons mustard
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon sea salt


Combine ingredients in a small bowl, or blend with immersion blender in wide mouth quart jar and refrigerate until serving.

 Simple BBQ Sauce (GAPS Diet Friendly)


6 thoughts on “Simple BBQ Sauce (GAPS Diet Friendly)”

    1. Melanie Christner

      Hi Kay,

      GAPS allows for certain nightshades (not potatoes). It would be the Paleo AIP diet that does not allow for nightshades.

      Thank you,

    1. Melanie Christner

      Hi Heather,

      It should freeze fine. I’m not sure how long it will keep in the fridge…it should be as long as a store-bought brand.


      1. Hi Debi,
        I’m not sure. I know there are some precautions about canning tomatoes you might want to consider, these have to do with the acid content possibly not being safe for water bath canning. You will lose the benefits of the raw honey and apple cider vinegar. The apple cider vinegar, salt, and honey should result in a sauce that keeps for quite a while in the fridge should you choose to go fresh:)

        I’d love to hear if you try it, and how it worked for you!

        Honest Body Assistant

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