Barbecue season is upon us, which means it’s time to fire up the grill and slather on the sauce. But for those with celiac disease or gluten sensitivity, finding a barbecue sauce that is safe to eat can be tricky. The good news is that there are plenty of delicious gluten-free BBQ sauce options out there. Here’s an overview of what BBQ sauces are gluten-free, as well as some tips for choosing and using them.
What Makes BBQ Sauce Gluten Free?
For a BBQ sauce to be considered gluten-free, it must not contain any wheat, rye, barley or their derivatives. Potential sources of gluten to watch out for in BBQ sauce include:
- Wheat flour – Often used as a thickening agent
- Malt vinegar – Made from barley
- Soy sauce – May contain wheat
- Beer – Most contain glutenous grains
A gluten-free BBQ sauce should be made without these ingredients. Instead, they may use potato starch, tapioca flour, xanthan gum or guar gum to thicken and bind the sauce.
Reading Labels for Gluten-Free BBQ Sauces
When selecting a store-bought BBQ sauce, it’s essential to read the label carefully to confirm it is gluten-free. Look for a “gluten-free” stamp or certification by organizations like the Gluten-Free Certification Organization (GFCO). Also check the ingredients list for any of the common culprits mentioned above. If the sauce contains “natural flavors,” consider contacting the manufacturer to find out the source. For maximum safety, choose brands that are specially made in gluten-free facilities.
Popular Brands of Gluten-Free BBQ Sauce
Here are some well-known brands that offer gluten-free BBQ sauce varieties:
- Stubbs: Their Original, Spicy and Hawaiian sauces are all gluten-free.
- KC Masterpiece: Look for their gluten-free label on sauces like Original, Sweet & Smoky and Honey Pecan.
- Annie’s: Their Organic Ketchup-Style BBQ Sauce is gluten-free and vegan.
- Trader Joe’s: Their Organic Ketchup Style Barbecue Sauce is gluten-free.
- Bone Suckin’ Sauce: Their Original, Spicy and Mustard sauces are gluten-free.
- Sweet Baby Ray’s: Several of their sauces are gluten-free like the Original and Honey flavors.
- Open Pit: Their Sweet & Smoky BBQ Sauce and Smokehouse Mesquite are gluten-free.
- Stubb’s: Their Original Bar-B-Q sauce and Citrus & Spice sauces are gluten-free.
Always confirm GF status before purchasing. Smaller artisanal brands also offer gluten-free options.
Making Your Own Gluten-Free BBQ Sauce
Another option is to make your own homemade BBQ sauce. This allows you to customize the ingredients to be safe for your specific dietary needs. Here is a basic recipe to try:
Ingredients:
- 1 cup ketchup (check for GF)
- 1/4 cup apple cider vinegar
- 2 tablespoons brown sugar
- 1 tablespoon gluten-free Worcestershire sauce
- 1 teaspoon mustard powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Whisk all ingredients together in a small saucepan.
- Bring to a simmer over medium heat.
- Reduce heat and let simmer 5 minutes, stirring occasionally, until thickened slightly.
- Remove from heat and allow sauce to cool and thicken more before using.
Get creative by adding spices like chili powder or chipotle, herbs like oregano, or fruits like mango or pineapple. The possibilities are endless for crafting your own finger-licking gluten-free barbecue sauce.
Tips for Using Gluten-Free BBQ Sauces
Here are some handy tips for incorporating gluten-free sauces into your cooking and grilling:
- When basting meats on the grill, use a dedicated gluten-free brush or mop. The same goes for dipping sauces at the table.
- Watch for cross-contamination if using the same grill or utensils that previously touched gluten. Use aluminum foil to separate cooking surfaces or wash thoroughly between use.
- If your sauce contains gluten-free soy sauce, choose a brand that is wheat-free. Or substitute tamari sauce.
- Drizzle extra sauce on the side for dipping to allow more control over servings.
- Refrigerate opened bottles for up to 4-6 weeks or freeze extras in ice cube trays for longer storage.
With so many tasty sauces to choose from, you can enjoy finger-licking barbecue flare without the gluten. Whip up a batch of ribs, chicken, or pulled pork basted and glazed with your favorite gluten-free BBQ sauce. The flavors will shine through fantastically.
Frequently Asked Questions About Gluten-Free BBQ Sauces
How can I determine if a BBQ sauce contains gluten or not?
Read the ingredient labels carefully looking for wheat, barley, rye or malt. Also look for a gluten-free certification logo or confirmation of being produced in a gluten-free facility. If uncertain, contact the manufacturer directly.
Are there gluten-free alternatives if soy sauce is an ingredient?
Yes, opt for a wheat-free tamari sauce instead or use coconut aminos for a soy-free option. Always verify the brand you choose is gluten-free.
Is it safe to use the same BBQ tools/grill for gluten-free and non-GF foods?
Cross-contamination is a risk if residue remains on grills or utensils after preparing gluten containing foods. Cover cooking surfaces with foil or thoroughly clean tools/grates between uses. Use designated GF tools when basting or serving.
Can I make my own gluten-free BBQ sauce at home?
Absolutely! Making your own allows you to control all the ingredients. Start with a basic ketchup-based recipe and customize with spices, vinegar, sweeteners and other gluten-free ingredients of your choosing.
What thickeners can be used in homemade GF BBQ sauce?
Good options are cornstarch, arrowroot, tapioca flour, potato starch or xanthan gum. Avoid wheat flour or other glutenous ingredients. Always check any pre-made condiments added for gluten as well.
Conclusion
Going gluten-free doesn’t mean giving up your favorite sticky, tangy barbecue sauce – there are plenty of delicious options to choose from. Look for certified gluten-free brands in stores or whip up your own using basic pantry ingredients. With some label reading and attention to cross-contamination risks, you can sauce on your favorite meats and sides safely. A squeeze of gluten-free sauce can bring that quintessential barbecue flavor to summer gatherings.