Sweet and Tangy Mango BBQ Sauce: Nutrient-Packed and Full of Flavor

Fail to plan, and you plan to fail—especially when it comes to meal prep. Just like having a workout routine, keeping healthy meal options on hand makes all the difference. That’s where this versatile mango BBQ sauce comes in.

With this big-batch recipe, your last-minute meals get an instant upgrade. Simply prepare the sauce on Sunday, and let the week unfold with endless possibilities. Not only is it cost-effective—even with all organic ingredients, it costs a fraction of store-bought sauces—but it’s also free from unwanted additives like high-fructose corn syrup, stabilizers, and artificial colors.

The natural sweetness comes from antioxidant-rich molasses and maple syrup, which research suggests offer similar free-radical-fighting benefits as a serving of berries. Molasses is also packed with energy-boosting minerals, including manganese, copper, iron, calcium, potassium, magnesium, B6, and selenium.

Beyond its bold, smoky flavor, this sauce is loaded with provitamin A carotenoids from mangos and tomatoes. These powerful antioxidants help combat free radicals and reduce inflammation. Plus, a study in the Journal of Nutrition suggests that a vitamin A deficiency may cause the body to burn protein instead of fat for energy—so keeping your diet rich in vitamin A may support your fat-burning potential.

Sweet and Tangy Mango BBQ Sauce: Nutrient-Packed and Full of Flavor

Tired of store-bought BBQ sauces loaded with additives? This homemade mango BBQ sauce is naturally sweetened with molasses and maple syrup, giving you bold flavor without the junk. Packed with antioxidants, minerals, and vitamin A-rich ingredients, it’s the perfect way to elevate grilled meats, roasted veggies, or even sandwiches—all while supporting your health.

Print Recipe

Cook Time 75 mins Total Time 1 hr 15 mins Calories: 20 kcal

Ingredients

Servings

• 1 tbsp olive oil
• 1 onion (yellow onion, chopped)
• 4 cloves garlic (finely chopped)
• 1 mango (peeled, pitted and chopped)
• 2 15-oz tomatoes (diced and canned)
• 1 cup water
• 1 6-oz tomato paste (canned)
• ¹⁄₂ cup maple syrup
• ¹⁄₂ cup organic molasses (unsulfured)
• ¹⁄₄ cup apple cider vinegar
• 2 tbsp Worcestershire sauce
• 1 tsp sea salt
• 1 tsp black pepper (fresh ground black pepper)

Instructions

1. Heat olive oil in a skillet or pot set on medium-high heat.

1. Add onions, garlic and mango. Sauté until soft, about 3 minutes.

1. Add all remaining ingredients and stir to combine. Bring to boil on medium-heat. Reduce heat, cover and simmer on low for 30 minutes, stirring often.

1. Remove skillet form heat and allow to cool uncovered for 30 minutes.

1. Transer 2 cups of the cooled sauce to blender (this should fill your blender no more than half way). Purée on high to thoroughly combine and liquify all ingredients.

    

   Tip: Keep you hand on the lid while blending. Its also a good idea to hold a folded paper towel over the lid to prevent spillage. If the sauce is still warm, it may cause the lid to pop off or the sauce to squirt out from the top.

1. Once the sauce puréed, transfer to storage jars or containers. Label, date and store in the refrigerator. 

Nutrition Facts

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Amount Per Serving

Calories 20kcal

% Daily Value *

Sodium 45mg2%

Total Carbohydrate 5g2%

Dietary Fiber 0.5g2%

Sugars 3g

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Iron 0.5 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.