Barbecue sauce is a popular condiment for brushing, dipping, and slathering on all kinds of grilled meats and vegetables. But for people with celiac disease or gluten sensitivity, double-checking the ingredients list on store-bought sauces is a must. While many mainstream brands do contain gluten, there are still plenty of delicious gluten-free BBQ sauce options available.
What is Gluten and Why Does it Matter?
Gluten is a protein found in grains like wheat, barley, and rye. It provides the elastic structure that allows bread to rise and gives pasta its chewy texture. For most people, gluten poses no health issues, but those with celiac disease or non-celiac gluten sensitivity suffer both gastrointestinal and extraintestinal symptoms when they consume it.
Even small amounts of gluten can cause issues, so it’s crucial for those who are gluten free to closely inspect ingredient labels. Barbecue sauces often contain suspect ingredients like wheat flour, malt vinegar, and “natural flavors.” Thankfully, as awareness and demand for quality gluten-free products increases, there are more and more brands offering sauces verified to be 100% gluten-free.
What to Look for on Ingredient Lists
When evaluating BBQ sauces, ketchup, teriyaki marinades, and other condiments, keep an eye out for these commonly used ingredients that contain gluten:
- Wheat – This includes wheat flour, wheat gluten, wheat starch, and wheat bran. They are used as thickeners in many sauces.
- Barley – Like wheat, barley adds thickness. Barley malt is also a common ingredient.
- Rye – Rye flour may be used. Caramel coloring derived from rye is also a potential source.
- Malt vinegar – Distilled from barley malt. Cider vinegar and wine vinegar are gluten-free alternatives.
- Soy sauce – Many soy sauces contain wheat. Check for gluten-free tamari sauce instead.
- “Natural flavors” – The source is often undisclosed but could potentially include gluten.
- Hydrolyzed vegetable protein (HVP) – May be derived from wheat and contain gluten.
Safe, gluten-free thickening agents include cornstarch, arrowroot starch, potato starch, xanthan gum, and guar gum. Cane sugar and molasses offer gluten-free alternatives to malt. Apple cider vinegar and balsamic vinegar make good substitutes for malt vinegar.
How BBQ Sauces Are Thickened and Flavored
Popular barbecue sauce styles rely on different techniques and ingredients for achieving the ideal texture and taste. Here is a look at the typical base and thickening agents used in common BBQ sauce types:
Ketchup-Based Sauces
Tomato ketchup, brown sugar, and apple cider vinegar build the flavor profile of this thin, tangy sauce popular in Kansas City and other parts of the Midwest. A touch of cornstarch gently thickens and binds the mixture. Ketchup naturally contains vinegar and sugar, allowing for a sauce that clings well without needing wheat-based thickeners.
Mustard Sauces
Prepared yellow mustard blended with cider vinegar, garlic, and spices creates a zesty BBQ sauce common in South Carolina. The ground mustard seeds give the sauce some body, while apple cider vinegar offers a nice tang. Eggs, or commercial lecithin made from soybeans, also aid emulsification.
Light and Vinegary Sauces
The simple, thin sauces of North Carolina rely on the natural consistency of ketchup and cider vinegar or white vinegar for viscosity. Plenty of black pepper and hot sauce such as Texas Pete provide ample spice.
Molasses- and Honey-Based Sauces
Sticky, sweet sauces flavored with molasses or honey need a thickening agent to balance and prevent them from being too thin and runny. Cornstarch is an effective gluten-free option, while xanthan gum or guar gum can also help. Gums give the sauce more body compared to cornstarch.
Dry Rubs
Memphis-style dry rubs are gluten-free by nature, as they rely solely on spices, salt, sugar, and herbs for flavor. Common ingredients include paprika, chili powder, cumin, garlic and onion powder, black pepper, cayenne pepper, and brown sugar.
7 Delicious Gluten-Free Store-Bought BBQ Sauces
Fortunately, there are a variety of high-quality, gluten-free barbecue sauces available across mainstream grocery stores, specialty markets, and online:
1. Annie’s Original
- Tomato ketchup-based, sweetened with molasses
- Thickened with cornstarch and xanthan gum
- Certified gluten-free and vegan
2. Stubb’s
- Choice of original, spicy, and honey flavors
- Uses molasses, mustard, vinegar, spices, and natural flavors
- Thickened with evaporated cane juice syrup
3. Sweet Baby Ray’s Gluten Free
- Sweet, ketchup-based sauce flavored with molasses and honey
- Thickened with tomato puree and vinegar
- Certified gluten-free
4. Bone Suckin’ Original Sauce
- Tomato-based with honey, cider vinegar, spices, and chili
- Naturally thickened from tomato puree and honey
- Certified gluten-free
5. Sky Valley Sriracha BBQ Sauce
- Tangy blend of tomatoes, ginger, garlic, and sriracha chili sauce
- Thickened with tomato paste and vinegar
- Certified gluten-free
6. Primal Kitchen No Sugar Classic
- Tomato based with date paste for sweetness
- Thickened with tomato puree and vinegar
- Whole30 approved and certified gluten-free
7. Dinosaur Sensuous Slathering Sauce
- Tomato-based sauce flavored with dates, ginger, orange, and spices
- Thickened with guar gum
- Certified gluten-free and vegan
Beyond the classic tomato-based sauces, there are also stellar gluten-free options for exotic flavors like teriyaki, bourbon, chipotle, and more:
- Guy Fieri Bourbon Brown Sugar BBQ Sauce – Tomoto-based with a smoky, whiskey kick
- Stonewall Kitchen Gluten Free Teriyaki Sauce – Sweet soy and ginger flavored
- G Hughes Smokehouse Maple Flavored Sugar-Free Dip – Tomato-based with maple and smoke
- Bone Suckin’ Thick n’ Sticky Kansas City Style – Tomato, molasses, and spices
- Pioneer Pepper’s Cattle Drive Smoke’n Hot Chipotle – Smoked tomatoes and chipotle peppers
Tips for Spotting Gluten in Natural Flavors, Spices, and Extracts
While herbs, spices, and natural extracts at first glance appear innocuous, the sourcing is not always disclosed. Here are some clues to look for:
- Maltodextrin – Often derived from wheat or barley. Used as an additive or carrier for natural flavors.
- Caramel coloring – Can come from barley malt syrup. Check for “plain” or “burnt sugar” varieties instead.
- Natural flavor – If derived from wheat, barley, rye or malt vinegar it must specify “contains gluten” – but a brand using non-gluten sources may simply list “natural flavor.”
- Spice extracts – Malt vinegar is sometimes used to extract spices. Contact the manufacturer if unsure.
- Smoke flavor – Can come from barley malt or wheat protein. Opt for natural smoke flavor when possible.
- Dextrose – May come from wheat, although corn is more common. Contact the brand to confirm.
- Citric acid – Typically made from corn, but sometimes derived from wheat. Check sourcing.
When in doubt, contact the manufacturer directly to inquire about any ambiguous ingredients. Many are happy to provide sourcing details.
6 Tips for Making Your Own Gluten-Free BBQ Sauces
For complete certainty over what goes in, consider making homemade gluten-free barbecue sauces. This allows for full control over the ingredients while customizing flavors to your taste:
1. Start with Tomato Paste or Puree for Body
Tomato products form the thick, velvety base in many classic barbecue sauces. For those avoiding corn, arrowroot and potato starch also create nice viscosity.
2. Balance Sweet and Tangy
Molasses, maple syrup, honey, and brown sugar add a kiss of sweetness, while vinegar brings acidity. Play around to find your perfect balance of flavors.
3. Layer the Flavor Profile
Onion, garlic, mustard, soy sauce, chili puree, lemon juice, Worcestershire, hot sauce, liquid smoke, and other ingredients all help build depth.
4. Spice It Up
Barbecue sauces sing with spices and herbs like black pepper, chili powder, cumin, paprika, cayenne, oregano, basil, and parsley.
5. Thicken with Guar or Xanthan Gum
About 1/2 teaspoon of guar or xanthan gum per cup of sauce helps reach the ideal thick, clingy texture.
6. Allow Time for Flavors to Develop
Make your sauce at least 1-2 days ahead of time so the flavors have time to meld together.
Here are some tasty homemade sauce ideas to try:
- Tomato ketchup, balsamic vinegar, garlic, onion, molasses, ginger, smoked paprika, chili powder
- Tomato paste, apple cider vinegar, coconut aminos, date paste, chili puree, cumin, cayenne
- Tomato sauce, apple cider vinegar, maple syrup, Dijon mustard, basil, thyme
5 Tips for Using and Storing Leftover Sauce
With such a wide array of flavors to choose from, you may find yourself with multiple open bottles of gluten-free BBQ sauce taking up fridge space. To enjoy every last drop:
1. Transfer to Smaller Containers
Divide large bottles of sauce into small mason jars or reusable containers with tight seals for easy access without letting the rest go bad.
2. Label with Dates
Mark each container with the opening date and planned use-by timeframe. Consume within 4-6 weeks for best quality.
3. Freeze for Later
Freezingextra sauce in ice cube trays, then storing cubes in a sealed bag, keeps it fresh for 3-4 months.
4. Mix with Mayo
Stir leftover BBQ sauce into mayo for a quick sandwich spread, burger sauce, or dip.
5. Boost Flavor
Mix a spoon or two of BBQ sauce into soups, stews, baked beans, meatloaf, or anywhere you want a subtle sweet and smoky flavor.
With an array of mainstream and artisanal gluten-free barbecue sauces now available, those with celiac or sensitivity have no need to miss out on this quintessential grilling condiment. Always double-check labels to be safe, and get creative mixing up tailored homemade sauces too. A world of lip-smacking, gluten-free saucy possibilities awaits.
Frequently Asked Questions About Gluten-Free BBQ Sauces
What bbq sauce is gluten free?
Many major brands offer gluten-free barbecue sauce options, including Annie’s, Stubb’s, Sweet Baby Ray’s, Bone Suckin’, Sky Valley, Primal Kitchen, and Dinosaur. Smaller brands like Guy Fieri’s and G Hughes also provide gluten-free sauces.
What should I look for on sauce labels?
Avoid ingredients like wheat, barley, rye, malt vinegar, soy sauce, “natural flavors,” and hydrolyzed vegetable protein. Safe thickeners include cornstarch, gums, or tomato puree. Confirm gluten-free status with the manufacturer if uncertain.
Are dry rubs gluten-free?
Yes, dry spice rubs are naturally free of gluten. Common ingredients like paprika, garlic powder, cumin, salt, pepper, and brown sugar pose no issues. Always check labels on the spices themselves for gluten-containing additives.
Can I make my own gluten-free barbecue sauce?
Absolutely! Making your own allows full control over ingredients. Tomato paste, spices, vinegar, honey or molasses, and cornstarch or gums to thicken make great sauce bases.
How long does homemade BBQ sauce last?
Properly stored in the refrigerator, homemade barbecue sauce keeps for 4-6 weeks. For longer storage, divide into portions and freeze for 3-4 months.
What’s a good way to use up leftover gluten-free BBQ sauce?
Try mixing leftover sauce into mayo for a sandwich condiment, adding a spoonful to enrich soups or stews, or freezing individual portions to have gluten-free sauce ready for your next barbecue.
Conclusion
Barbecue sauce brings that perfect sweet, smoky, and tangy flavor to grilled meats, veggies, wings, baked beans, sandwiches, and beyond. Thanks to more awareness and product labeling, barbecue enthusiasts who are gluten-free have a tasty array of sauce options. Always check labels for wheat, barley, rye and questionable natural flavors. Or better yet, whip up your own customized concoctions so you control every ingredient. With an assortment of mainstream and specialty gluten-free sauces now widely available, there’s no need to miss out on this classic condiment. Slather away!