Are you someone who loves grilling but has to be extra careful about ingredients because of gluten? You’re not the only one. Many people suffer from gluten intolerance and therefore cannot pick up BBQ sauce off the shelf. Almost every BBQ sauce looks safe at first glance, but many of them contain hidden gluten in the form of soy sauce, modified starch, malt vinegar, or vague ingredients like natural flavours.
Therefore, it’s essential to look at the ingredients before you buy any gluten free BBQ sauce, especially if you can’t digest gluten.
Below, I have listed a few things that you should consider when buying a gluten free BBQ sauce.
Check the Label Carefully
It does not matter whether you’re buying a BBQ sauce from a local shop or a reputable store—reading labels carefully always matters. BBQ sauces often contain ingredients like soy sauces, malt vinegar, thickeners, or flavouring agents—and many of these may contain gluten.
So, when you read labels, be sure to check whether these types of ingredients are used. Also, check if there’s a gluten free certification or seal on the bottle, as this means that the sauce meets strict standards (typically containing less than 20 ppm of gluten).
Look Out for Hidden Gluten Ingredients
Many BBQ sauces contain ingredients that hide gluten. Modified food starch, natural flavours, caramel colouring, soy sauce, distilled vinegar blends—all these are hidden sources of gluten.
So if you find any of the ingredients on the label without a clear gluten free statement from the brand, it’s better to avoid purchasing.
Look for Sauces Made With Simple, Clean Ingredients
It’s not necessary that a good gluten free sauce should contain a long list of ingredients. In fact, the sauces made with simple and clean ingredients are often real.
Look for sauces that use ingredients like tomato paste, apple cider vinegar, spices, molasses, pure honey, garlic, onion, natural smoke or smoked paprika. These are all natural, cleaner, and simpler ingredients that reduce the risk of hidden gluten, giving you a better, more authentic flavour.
Choose Brands That Specialize in Gluten Free or Allergy-Friendly Products
It’s recommended to buy gluten free BBQ sauces from a brand that specializes in selling gluten free or allergy-friendly products. Such brands reduce your risk and often give you better quality.
Plus, the products are often prepared in an environment where cross-contamination is less likely to happen. These brands tend to use cleaner, simpler ingredients and follow strict safety standards, which makes them a safer choice for anyone avoiding gluten containing foods.
Consider the Type of Flavour You Want
You don’t need to compromise with the flavours when choosing a gluten free BBQ sauce. In reputable stores like gourmet grocery ones, you’ll find a range of sauces that come in all kinds of flavours like sweet and smoky, spicy and bold, honey-based, vinegar-style, mustard-based, chipotle or mesquite, and more.
So consider the type of flavour you like and also think about the kind of dishes you want to pair with it. For example, a sweet or tangy sauce pairs well with chicken. A smoky or bold sauce is perfect for ribs. Vinegar-based sauces are best paired with veggies.
Pay Attention to Added Sugar and Artificial Ingredients
Some gluten free BBQ sauces can still have ingredients like high fructose corn syrup, artificial colours, excessive sodium, and preservatives. These ingredients can interfere with the sauce’s overall quality, flavour, and even your health goals.
So pay attention to these ingredients and look for healthier sauces that contain natural sweeteners, are lower in sodium, and don’t have artificial colouring or additives. A cleaner sauce tastes better and is good for your overall health, especially if you’re gluten intolerant.
Be Aware of Cross-Contamination
You know, even if a BBQ sauce contains gluten free ingredients, it can still be unsafe if it’s made in a facility that also processes wheat, barley, or other gluten products. In such a facility, there is a risk of cross-contamination, which means your BBQ sauce can have tiny amounts of gluten without it being directly added.
And if you are a gluten intolerant person, that tiny amount can cause discomfort or a reaction. Therefore, it’s better to be extra careful. Carefully read labels and pick a sauce that’s made in a dedicated gluten free facility.
Try Small Bottles First
What if you purchase a big bottle and don’t like its taste later? Some sauces are extra tangy, some are smoky, and some are extra sweet.
So before you buy a big bottle, try one small bottle first. This way, you can test the flavour, check how it cooks, and ensure your stomach tolerates it well. And once you find the perfect one, you can stock up.
Final Thoughts
No matter if you’re a gluten intolerant person or not, everyone deserves to enjoy a BBQ sauce that’s safe, flavourful, and made with clean ingredients. By paying attention to the few things listed above, you can make sure the bottle you buy is safe for your health, satisfies your taste buds, and makes your grilling experience even more enjoyable every time.
