Caveman 'Cue BBQ Sauce (Paleo, Vegan, Gluten Free)

Do you have any BBQ sauce in your pantry? If you do, please humor me and go take a gander at the label. Disappointed? Flabbergasted? Disgusted? Yeah, I thought so.

The first ingredient in most commercially available BBQ sauces is sugar, and not just any sugar, but high fructose corn syrup (HFCS). Yup, the same HFCS found in soda pop just got slathered onto your ribs.

I for one don't want to have any part of this HFCS party, so when I partnered up with Chef Jay Phelan to create "Paleo Grilling: A Modern Caveman's Guide to Cooking with Fire" we made it priority #1 to create an entire suite of sauces that will simultaneously kick up your 'cue and cut down on empty calories.

Rich and savory with a tangy kick, Caveman Cue is the perfect complement to baby back ribs, beef and BBQ chicken, but I encourage you to try it out on all sorts of things. It's sweetened only with fresh orange juice and get's it flavor from whole herbs, spices, and aromatics. It's also a cinch to whip up and keeps for weeks in the fridge so you can always have some on hand for impromptu Paleo Grilling parties!


Tony Fed

Caveman 'Cue BBQ Sauce (Paleo, Vegan, Gluten Free)


1/4 cup fresh orange juice (~1 medium orange's worth)
2 tablespoons minced red onion
1 cup HFCS-free ketchup (such as Sir Kensington's Classic Ketchup)
1 tsp chili powder
1/2 tsp smoked sea salt
1/2 tsp dried thyme


Combine the orange juice and red onions and heat in a small saucepan over medium heat. Once the mixture comes to a simmer, turn off the heat and add in all the other ingredients. Whisk to combine and put in a sealed container in the refrigerator to cool. Whisk before using and apply liberally!

Note: If you prefer a sweeter BBQ sauce, but still want to avoid HFCS, a tablespoon or two of Cococnut Secret Raw Coconut Nectar is a good, low-glycemic, and Paleo-friendly option.  You can simply add it to the finished Caveman 'Cue or mix it into individual portions to match the sweetness level to personal tastes.

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About Unknown

Tony is the host of the Paleo Magazine Radio podcast, author of "Paleo Grilling: A Modern Caveman's Guide to Cooking with Fire", and Cofounder of Powerful PT, an innovative information resource for Fitness Professionals. He has appeared on numerous local and national television and radio broadcasts and regularly hosts healthy cooking workshops and informational lectures. He is also a full-time Personal Trainer and Wellness Consultant who lives in Jacksonville Florida with his wife Jamie.
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