If you’re a fan of BBQ sauce and looking to add a probiotic twist, this lacto fermented BBQ sauce is a game-changer! Traditional BBQ sauce recipes bring the sweetness, tang, and smoky depth we all love, but lacto fermentation takes it up a notch by adding natural probiotics that support gut health. Through fermentation, the flavors deepen and mellow, creating a sauce that’s both flavorful and beneficial. Unlike typical sauces with preservatives, this homemade BBQ sauce uses wholesome ingredients and a natural fermentation process to achieve complex flavors with every spoonful. Get ready to elevate your grilling with a sauce that’s as nourishing as it is delicious!
This sauce brings a deep flavor to grilled dishes and offers the gut-health benefits of fermentation.
Lacto Fermented BBQ Sauce
Ingredients:
- 2 cups tomato paste (avoid canned tomatoes with preservatives)
- 1/2 cup apple cider vinegar (raw, with the “mother” is best)
- 1/2 cup honey or maple syrup (for sweetness; adjust to taste)
- 1/4 cup molasses (adds depth, optional)
- 2 tbsp Worcestershire sauce (optional, for extra umami)
- 1 tbsp mustard powder
- 1 tbsp smoked paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp black pepper
- 1/2 tsp cayenne pepper (optional, for heat)
- 1/4 cup liquid whey (for fermenting; from strained yogurt or store-bought whey)
- 1 tbsp salt (important for fermentation)
Instructions:
- Combine Ingredients: In a large mixing bowl, add the tomato paste, apple cider vinegar, honey, molasses, Worcestershire sauce, and spices (mustard powder, smoked paprika, garlic powder, onion powder, black pepper, and cayenne). Stir until smooth.
- Add Whey and Salt: Stir in the whey and salt thoroughly. The salt is crucial to inhibit bad bacteria and encourage lacto-fermentation.
- Transfer to Jar: Pour the mixture into a clean glass jar, leaving about an inch of headspace.
- Ferment: Cover the jar loosely with a cloth or lid to allow gas to escape. Let it sit at room temperature for 2-3 days. Taste it daily; it should develop a tangy flavor.
- Refrigerate: Once it reaches your desired tanginess, seal the jar and move it to the fridge. It will keep for up to 3 months, and the flavor will continue to develop over time.
Enjoy this BBQ sauce as a marinade, glaze, or dipping sauce!
We hope this lacto fermented BBQ sauce recipe brings a new, healthy twist to your favorite grilled dishes! Not only is it packed with rich, tangy flavors, but it also offers the added benefits of natural probiotics, making it a delicious and nutritious choice for any BBQ lover. Whether you’re using it as a marinade, glaze, or dipping sauce, this homemade BBQ sauce is sure to be a hit. If you give it a try, let us know in the comments below how it turned out or if you made any creative tweaks. Happy fermenting, and enjoy the burst of flavor in every bite!
Frequently Asked Questions
What is lacto fermented BBQ sauce, and how is it different from regular BBQ sauce?
Lacto fermented BBQ sauce is a tangy, flavorful sauce made with a natural fermentation process that introduces probiotics, which are great for gut health. Unlike regular BBQ sauce, which is usually cooked and may contain preservatives, lacto-fermented BBQ sauce develops its unique flavor from beneficial bacteria, salt, and time. This process adds a depth of taste that’s both savory and slightly tangy, giving you all the BBQ flavor you love with an added probiotic boost.
How long does it take to make lacto fermented BBQ sauce?
The hands-on prep time is quick—about 10–15 minutes to mix the ingredients. But the fermentation process usually takes 2–3 days at room temperature, depending on the temperature of your kitchen and how tangy you want it to be. Once it reaches your preferred taste, pop it in the fridge to slow the fermentation.
Is lacto fermented BBQ sauce safe to make at home?
Yes, it’s safe and easy to make at home! Just make sure to use fresh, quality ingredients and follow the instructions closely. Salt is crucial here, as it creates an environment where only beneficial bacteria can thrive. Also, keeping everything clean and using a jar that allows gas to escape during fermentation will ensure you get a delicious and safe final product.
