Primal BBQ Sauce

This recipe is a long time coming… like at least 3 years in the making. I have always wanted to make BBQ sauce but have never gotten around to actually doing it. Most conventional BBQ sauces are full of unhealthy and toxic ingredients: high fructose corn syrup (HFCS), MSG and for sure loads of sugar. So the best way to have a refined sugar-free BBQ sauce is to avoid the store bought stuff and make your own. It’s easier than you think. It takes about 10 minutes to throw together and then more time just to simmer away.

This is a primal BBQ sauce, meaning it has butter! (Yummy, fatty, healing butter). Butter in BBQ sauce, oh yeah! Throw in tomatoes, some spices and simmer and you have a quart of BBQ sauce to use on whatever you want. Perfect!

Primal BBQ Sauce Graphic



3 cloves garlic, peeled and whole

1/4 cup onion

26 ounces tomato sauce or crushed tomatoes

1/4 cup (1/2 stick) butter

2 Tablespoons organic yellow mustard

3 Tablespoons raw honey*

3 Tablespoons apple cider vinegar

1/2 teaspoon salt

1/2 teaspoon pepper

1 teaspoon smoked paprika

1 teaspoon chili powder

1/4-1/2 teaspoon cayenne powder (more or less for your spice level)

* If you want a sugar-free BBQ sauce, omit the raw honey or replace it with 1 teaspoon of Stevita stevia



  • In a blender or food processor add the garlic cloves, quarter of an onion and tomato sauce. Blend until everything is completely mixed together, about 30 seconds
  • Pour the tomato mixture  into a medium saucepan and turn the heat to medium. Add the butter and stir with a wooden spoon until melted
  • Add the mustard, raw honey, and spices and mix until everything is combined. Put the cover on and bring to a light boil
  • Once the sauce starts to bubble, turn the heat to low and simmer for 30-45 minutes (longer for a thicker sauce)
  • Serve immediately or store in the refrigerator for 7 days and use on top of baked chicken or in any dish calling for BBQ sauce


  1. 5
    Jeanne mraz says:

    Can I substitute ghee for the butter called for in the sauce? My husband is sensitive to dairy. Thanks! –Jeanne

  2. 7

    I made this today. It was the first BBQ sauce I have ever liked, and I not just liked it, I LOVED it!!!


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