This Mango BBQ Sauce gets a spicy kick from the jalapeño and is naturally sweetened with mango. There are no added sugars in this recipe, making it a great one for anyone on a low sugar, keto, or paleo diet!
Eating a No-Sugar, Low-Sugar Diet
Every January my family does a 10-day sugar detox. I know I know, these darn fad diets and challenges! But for us it’s a great way for us to start the year feeling fresh and the commitment is doable.
We eliminate all added and refined sugar. We allow ourselves naturally sweet things (like fruit, honey, plain yogurt, etc.).
One added benefit is it is teaching our kids how to read labels and helps us all become better aware of how much added sugar is in pretty much everything we eat. And it honestly felt good!
Our Definition of No Sugar Added
Many who participate in de-toxes or diets have different definitions of sugars. To some, any sweetener is a no-no (even natural sweeteners like honey). To others, things like honey and maple syrup are okay, but they say no to refined sugar, like granulated sugar or molasses, or other things like that.
We’re in the former group. For us, natural things like real fruit, dried fruit, honey, maple syrup, are all okay. But processed or refined sugars (like brown sugar, cane syrup, white sugar, etc.) are all no-no.
Please consider your own restrictions when using this recipe.
- This recipe contains no “added sugar”. Meaning every ingredient in it has no sugar added to it that is not natural (like fruit).
- The sweetness in this comes naturally from: a) the caramelized onions, which add great natural sweetness, and b) the mango.
How to Make No Sugar Added BBQ Sauce
- Caramelize onions: In a large pot set to medium heat cook onions until soft, starting to caramelize, and sweet to the taste.
- Add garlic and jalapeño and stir together for 2 minutes.
- Add remaining ingredients and bring to a simmer. Cook for 15-20 minutes, or until the mango cubes have softened.
- Blend: Using a hand immersion blender, or countertop blender, blend your sauce until smooth and there are no chunks.
- Taste and adjust seasonings to your preference. If too thick add water or more apple cider vinegar.
Variations on Mango BBQ Sauce (no sugar added)
If you’re flexible, and able to add some additional sweeteners, we recommend 2-3 tablespoons of either honey, maple syrup, or molasses. Whatever you feel comfortable with.
You can also add Worcestershire sauce for some kick (which we do), but note that most Worcestershire sauces may contain sugar as an ingredient. It’s super minimal in the grand scheme of the recipe, but feel free to leave it out if you’re going hard core!!!
Either way, whatever you may or may not add, I applaud you for trying something new and taking care of your body!
*Please not that I am nooooooo nutritionist! So take my advice and recipes with a grain of salt. If you are on a specific diet please use your own discretion or consult your own nutritionist.
Recipes for your Mango BBQ Sauce
- Smoked Ribs with Spicy Mango BBQ Sauce
- Grilled Chicken Breasts
- Smoked Pork Butt (pulled pork sandwiches)
Spicy Mango Jalapeño BBQ Sauce (with no sugar added) Recipe
Spicy Mango Jalapeño BBQ Sauce (no sugar added)
Ingredients
- 1 tablespoon butter
- 1 tablespoon olive oil
- 1 small to medium yellow onion, chopped
- 3 cloves of garlic, minced
- 1 jalapeño, stems and seeds removed, diced
- 1 cup apple cider vinegar
- 1 15 oz can tomato sauce (*with no added sugar, see notes)
- 3 oz tomato paste
- ½ teaspoon cayenne pepper
- ½ tablespoon smoked paprika
- ½ tablespoon dry mustard
- ½ teaspoon kosher salt
- ½ teaspoon ground black pepper
- ½ teaspoon fresh lime juice
- 1 cup mango cubes (I use frozen)
Optional additions (if not too strict about added sweeteners)
- 1 tablespoon Worcestershire sauce (adds great kick)
- 2 tablespoons honey, Maple Syrup, or Molasses (or a combination of 2-3 of these)
Instructions
- In a large pot set to medium heat melt 1 tablespoon butter and 1 tablespoon olive oil and add the onions. Stir occasionally until the onions are soft (golden/starting to caramelize), and sweet to the taste (at least 20 minutes). *you may need to adjust the heat and turn it down if they are browning too fast.
- Next add the garlic and jalapeño and stir together for 2 minutes.
- Add remaining ingredients and bring to a simmer. Cook for 15-20 minutes, or until the mango cubes have softened.
- Using a hand immersion blender, or countertop blender, blend your sauce until smooth and there are no chunks.
- Taste and adjust seasonings to your preference. If too thick add water or more apple cider vinegar. If you’re flexible on sweetness, add some sweeteners (honey, maple syrup, etc. to your taste preferences).
Video
Notes
Same with the Worcestershire sauce. Many of them contain added sugar.
No Sugar Mango BBQ Sauce Video
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Kevin says
Trying this this weekend with a pork shoulder I’m making. I’m wondering if adding a bit of tequila would make for an interesting twist on this…
Sean Martin says
Oh that sounds fun, I think tequila would be a nice addition.
Mike says
I make a similar sauce already, but wanted to try this one out as well- I made this 2 times- the first time was exactly as above, and it was OK, but i like a lot more kick to my food. The second time, i made it exactly as above, but then added 2 diced up habanero peppers to it. PHENOMENAL!
I am making a spicy pasta salad for a company potluck/pitch-in tomorrow and will be using this sauce with the habaneros!
Lisa says
I love mango with a kick sauces. I can’t wait to try it!
Erin @ Platings and Pairings says
This sounds SO yummy and the color on that BBQ sauce is fantastic! Yum!!!
Marlynn | UrbanBlissLife says
I bet this is delicious with grilled chicken! I prefer to make out own BBQ sauce as well to limit sugar content.
Kelsey says
This sounds great! I am a huge spice wimp and scared of jalapenos- do you think this would still have great flavor without jalapenos?
Mary says
Yes I think it will. But if you remove the ribs and most of the seeds (which come in contact with the ribs) it makes for a much less spicy and more mellow jalapeño. But if you don’t want them at all feel free to leave them out. 🙂
Amber Ogle says
Made a double batch and it’s super good! We are wanting to can some. How long do you think it could last being canned?
Mary says
That’s awesome to hear! We’ve had them stay good in the fridge for at least 2 weeks. Did you can them and properly seal them for long-term storage? I can’t say for sure, but the amount of vinegar in them would help them last for several months if you went that route. But if you just placed them in a jar and sealed by hand, I would keep them in the fridge, then stir before use, for up to at least 2 weeks (if not more. That’s just as long as it has lasted in our house.)
Pech says
I don’t use sugar in my cooking usually but don’t know if I could pull off a no sugar since who knows what is in food when I dine out. But, I appreciate that you got your kiddos to learn the importance of reading labels from it last year that’s a great life lesson to have! And yay for homemade sourdough bread!
Melissa Chee says
What a unique sauce. I admit I don’t do much spicy, but the mango sounds good!
Melissa says
What a great idea for making a BBQ sauce without sugar, I would have thought it was impossible. I have used alternative sweeteners in the past like maple syrup, honey and coconut palm sugar but sweetness from fruit sounds like the healthiest alternative.
Catherine @ Ten Thousand Hour Mama says
I’m super picky about BBQ sauce—95% of the time I don’t end up liking it, usually because it’s too sweet. I bet I’d love this recipe, though – thanks for sharing!