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Sweet and Spicy Barbecue Sauce

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Sweet and Spicy Barbecue Sauce

Written by Dr. Kellyann Petrucci

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* Paleo & Primal Approved

There are probably as many varieties of barbecue sauce as there are cooks. Kansas City, Missouri, is known for its BBQ. The meat is traditionally slow smoked over a variety of woods and then covered with a thick tomato- and molasses-based sauce. Here’s my version of a Kansas City sauce. This is a very robust sauce with a real depth of flavor and is fabulous on pork, beef, or chicken whether smoked or not. You can always add some hickory or mesquite chips to your barbecue grill. Be generous with the sauce!

Prep time: 25 minutes • Cook time: 60 min • Yield: about 4 cups


  • ¼ cup coconut oil
  • 2 yellow onions, cut into a small dice, about 3 cups
  • 4 cloves garlic, minced
  • 3 cups Roma tomatoes, seeded and cut into a small dice or briefly pulsed in food processor (measure after cutting)
  • 1 6-ounce can tomato paste, about 5/8 cup
  • 1/3 cup coconut sugar
  • ¼ cup maple syrup
  • 2 tablespoons Worcestershire sauce
  • ½ cup cider vinegar
  • ¼ cup Dijon mustard
  • 1 teaspoon red pepper flakes
  • 1½ tablespoons paprika or smoked paprika
  • ¼ teaspoon hot sauce



  1. In a large saucepan over medium heat, warm coconut oil. Add onions and garlic and sauté, stirring occasionally, until the onions are caramelized and very tender, about  10 to 12 minutes.
  2. Add all remaining ingredients, stir to combine, and bring to a simmer. Reduce heat to medium-low and cook uncovered, stirring occasionally, until the sauce is thickened, about one hour.