Healthy BBQ Sauce & Chicken BBQ Sandwiches


I have never been a huge fan of BBQ sauce. I know some people who would slather it on scrambled eggs they like so much.  But in yet another attempt to entice my little people into trying new flavors, I thought I would whip up a batch of healthy BBQ sauce.  And I am a total convert. Seriously loved this.

I always balked when looking at BBQ recipes when it instructs you to pour in equal amounts of ketchup and brown sugar.  I will concede to the ketchup in light of the big fans of that condiment I have in the house, but they certainly don’t need more sugar.  This recipe uses maple syrup and apple juice to balance out the vinegar. I can live with that.

This is inspired by an EatingWell recipe from their EatingWell Diabetes Cookbook.  Discovered it on their website. I modified it to make it just a tiny bit yummier and appealing to the little people.

P.S. – sorry for lack of pictures. I decided best time to shoot this dish was after I went to the bar at 5pm with 3 kids in tow on a Friday.  And got a fancy beer cocktail that I could only drink 1/3 of. Shockingly, photo shoots don’t go well post all that. Ooopsy.

Healthy BBQ Sauce & Chicken BBQ Sandwiches
  • 2 Tablespoons canola oil
  • 1 medium onion chopped
  • 3-4 chopped cloves garlic
  • 1 1/4 cup organic ketchup
  • 1 1/4 cup unfiltered apple cider vinegar
  • 1/2 cup organic apple juice
  • 1/4 cup maple syrup
  • 2 Tablespoons dijon mustard
  • 1 Tablespoon Worcestershire sauce
  • Sandwich:
  • 3-4 organic chicken breasts (in crockpot for 3 hours on high then cool and tear apart into small pieces)
  • whole wheat or potato rolls
  • mustard
  • mayonnaise
  • red onion
  • pickles
  • slices of cheese
  1. In saucepan, warm canola oil. Add onion and garlic and cook over medium heat until starts to soften, 3-4 minutes.
  2. Add ketchup, cider vinegar, apple juice, maple syrup, mustard, Worcestershire and simmer over medium low heat until thickens, about 20-30 minutes.
  3. Puree in blender and then mix into shredded chicken. It was perfect amount for 3-4 chicken breasts.
  4. Assemble sandwich – keep it simple with just bbq chicken, or jazz it up with a slice of cheese, pickles, mustard, mayo, etc.


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