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Homemade Paleo BBQ Sauce

On Friday’s, BurgerFit CEO Alane Boyd gets creative with BurgerFit burgers, Koops’ Mustard, and SunGarden Sprouts! Alane uses ingredients from her home to create this delicious Homemade Paleo BBQ Sauce recipe with Spicy Brown Koops’ Mustard and SunGarden Sunflower Sprouts mix!

This recipe is sponsored by Koops’ Mustard and SunGarden Sprouts. You can order Koops’ Mustard at koopsmustard.com or on Amazon and order SunGarden Sprouts on their website.

Don't be afraid to put this BBQ sauce on everything!

paleo homemade bbq sauce
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A super easy Paleo BBQ Sauce to go with a blended ground beef & broccoli BurgerFit burger recipe with Koops’ Mustard and SunGarden sprouts on top.

One of my favorite sauces to eat on everything, including as a salad dressing, is BBQ sauce! But BBQ sauce purchased from a store is typically loaded with refined oils and sugars or other sweeteners. I used to think that making homemade BBQ involved long, complex recipes that took hours to make. I was wrong! This BBQ sauce recipe is so easy and quick to make! Use this recipe as a base for your BBQ sauce, and adapt it depending on how you like your BBQ sauce:

  • Add more spice if you like the heat
  • Swap out the Spicy Brown Koops’ Mustard for a Dijon for a more subtle BBQ sauce
  • Add more herbs like oregano if you like extra flavors

Making the Broccoli BurgerFit burger is the perfect way to get your kids eating broccoli and putting this BBQ sauce over it helps to hide those veggies even more! Trying to get kids to eat vegetables can be really difficult, so I love that the broccoli burger has broccoli blended with ground meat. Kids (and picky adults) won’t even know they are eating vegetables and yet they will be loving what they’re eating!

I also love playing around with using sprouts in our meals. In this recipe, I used the Sunflower SunGarden Sprouts on top of the burger. Incorporating sprouts into meals can be a win for getting a kid to eat vegetables. A sprout is a lot less intimidating to try than a whole vegetable. Sprouts are cute and fun and they make kids curious. Plus, sprouts have such a concentrated amount of nutrients that you don’t have to worry about your kids not getting their vitamins and minerals – a small portion of sprouts will have them covered!

This burger doesn’t have to be made with ground beef, it can easily be substituted with your favorite type of ground meat like ground chicken, pork, and turkey.

When cooking the broccoli for the BurgerFit burgers, I used coconut oil but you could use any cooking fat that you prefer to cook with: olive oil, avocado oil, lard, tallow, etc.

I love all things spicy and love using the Spicy Brown Koops’ Mustard. If you aren’t a spice fan, you can experiment with any of the Koops’ Mustards!

Some of the Koops’ Mustards that I think would be great in this BBQ sauce and with the burger are:

If you don’t have any sunflower sprouts, some of the SunGarden sprouts that I think would be great on this burger are:

If you have any leftover BBQ sauce and burgers after making dinner, you can use the leftovers to make our BurgerFit deconstructed BBQ Pizza recipe! It is one of our BFF (BurgerFit Favorites!) and helps change leftovers into an all-new meal that is still healthy for the entire family.

BBQ sauce is one of the greatest condiments ever made and this version is at the top of my list with the healthier/cleaner ingredients. – Alane

Get the recipe

paleo homemade bbq sauce
5 from 2 votes

Homemade BBQ Sauce

Super easy paleo BBQ Sauce that can be used as a burger and fry condiment, marinade, or even as a basting mixture when grilling or smoking.
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Dip, Sauce, Topping
Cuisine: American
Keyword: bbq, homemade, paleo, sauce
Servings: 10 people
Calories: 104kcal


Measuring spoons
Measuring cups



  • Combine all ingredients into a saucepan and whisk to mix. Bring to a soft boil over medium heat, whisking often.
  • Continue to gently simmer, reducing the heat if needed, for the sauce to thicken (approximately 10 minutes). Continue to whisk frequently to keep the sauce from burning.
  • Add more seasonings as needed to make it to your taste. If needed, add more maple syrup to sweeten.
  • Remove the sauce from the heat and let it cool to room temperature.
  • Store in a sealed container in the refrigerator until ready to use.


  • Add more spice if you like the heat
  • Swap out the Spicy Brown Koops' Mustard for a Dijon for a more subtle BBQ sauce
  • Add more herbs like oregano if you like extra flavors


Calories: 104kcal | Carbohydrates: 21g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 6mg | Sodium: 292mg | Potassium: 285mg | Fiber: 1g | Sugar: 16g | Vitamin A: 92IU | Vitamin C: 5mg | Calcium: 55mg | Iron: 2mg
Did you try this recipe?Mention @GetBurgerFit or tag #getburgerfit!


Broccoli BurgerFit burger
5 from 2 votes

Broccoli BurgerFit Burger

I hate being wasteful, especially when it comes to food. When I learned you could eat broccoli stalks and greens, I was excited. I felt as if I had learned an insider secret and needed to tell the world. I was thrilled when my girlfriend Nura chose this as her BurgerFit burger for our Cooking with my Friends episode. We even improved the recipe with commonly used Cuban spices!
Prep Time15 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course
Cuisine: American
Keyword: broccoli, Broccoli Burger, BurgerFit, Easy, healthy, low waste, quick, spring, Summer, winter
Servings: 6 Burgers
Calories: 195kcal
Author: Alane Boyd


Cutting board
Food processor
Large bowl


  • 2 cups broccoli with their greens and stalk
  • 1/2 cup water
  • 2 teaspoons oregano
  • 1/2 teaspoons cumin
  • 1 clove garlic or 1/2 teaspoon garlic powder
  • 1 lb ground meat
  • 1 1/2 tsp salt
  • 1 tbsp Koops' Yellow Mustard or use your favorite


  • Cut stalk from head of broccoli. Rough chop the head, including any greens. To cut the stalk, cut the bottom off so that it can stand flat.
    Broccoli BurgerFit Burger brocolli stalk
  • Stand the stem up and cut off the tough outside, following the shape of the stem.
    Broccoli BurgerFit Burger brocolli stalk
  • Once all of the exterior is removed, roughly chop the remaining stalk. Add the broccoli, greens, stalk, ½ teaspoon salt, and ½ cup of water to a saucepan. Put heat on medium and bring to a simmer. Reduce the heat if water is evaporating. Cook time is about 10 minutes. You want the broccoli soft but not mushy.
    Broccoli BurgerFit Burger
  • Once the broccoli is cooked, put the broccoli, oregano, cumin, and garlic in the food processor (or finely chop). Taste vegetable mixture and add more salt if desired. Let the mixture cool completely.
  • In a large bowl, mix the ground meat and remaining 1 teaspoon of salt. Gradually incorporate the vegetable mixture into the ground meat. Add as much as you can while still being able to form your burgers as normal.
    *If you end up adding too much vegetable mixture, don’t worry! Just form your burgers and cook in the oven for 20 minutes at 350 degrees.
  • Cook burgers on medium heat on the stove for 3-5 minutes on each side or to your preference. Cooking times vary depending on what type of meat you're using.
  • Optional: Serve with sharp cheddar cheese.


Calories: 195kcal | Carbohydrates: 1g | Protein: 13g | Fat: 15g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 54mg | Sodium: 634mg | Potassium: 218mg | Fiber: 1g | Sugar: 1g | Vitamin A: 14IU | Vitamin C: 1mg | Calcium: 28mg | Iron: 2mg
Did you try this recipe?Mention @GetBurgerFit or tag #getburgerfit!
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Get the mustard featured in this BurgerFit Friday

Koops' Mustard

Deli-style mustard that’s thick, bold and delicious.

Get the sprouts featured in this BurgerFit Friday

SunGarden Sprouts

Add a little zest to your meal with this sunflower blend.
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Meet our Founder, Koops', and SunGarden

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Alane Boyd

Host of BurgerFit Fridays

Alane has kept her 40 lb weight loss off since 2013, and created BurgerFit and Cooking with My Friends as a way to get her family eating better. Her health journey started in 2012 after being diagnosed with high blood pressure and obesity. Frustrated and determined, Alane decided to make small, sustainable changes in her diet so that it would be maintainable for a lifetime. Now Alane maintains a healthy weight range and has incorporated quick and easy recipes that keep her picky family members eating better!

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Koops' Mustard

Making Mustard Great Again

Koops’ isn’t your ordinary mustard. It’s extraordinary mustard. With 14 bold flavors that can satisfy any appetite, it makes good food great and great food amazing. We like to think our mustards make everything you spread them on a little better. Well, now your favorite mustard makes the planet a little better too. Sustainably farmed, these organic varieties have all the flavor and texture of the mustard you love.

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SunGarden Sprouts

Industry Leader in Sprouting

SunGarden Natural Ingredients are sprouted seeds with intriguing nutritional benefits. There’s a period right after a seed has sprouted, but before it’s a plant, when the potential for nutrition, taste, and performance rises. With less bitterness and more nutrition, sprouted grains and seeds are popping up everywhere. We can sprout, dry, and mill to meet customer specifications. By choosing us you can be sure that all products have undergone rigorous quality and food safety processes to ensure our ingredients are among the safest in the industry.

How We Met

BurgerFit and Koops’ Mustard met before going to the World Food Championships. Since mustard pairs perfectly with burgers, BurgerFit offered samples of Koops’ Mustard in their Tasting Pavilion booth. From there, they continued their relationship by partnering for BurgerFit Friday.

BurgerFit and SunGarden met through mutual connections in the same town where BurgerFit is headquartered. Both companies immediately connected through helping people eating healthier. Sprouts are a perfect, simple addition to any mal and we love how well they go with BurgerFit.

About BurgerFit

BurgerFit helps make eating veggies fun and delicious for your pickiest of eaters! Our new take on an old classic combines veggies into delicious meat burgers, transforming them into healthy meals that everyone from 2 to 82 years old can enjoy. Each recipe has been tested with kids of all ages, both young and the grown ones. You’ll have them eating beets (and loving it) before they know it!

Alane Boyd

Alane is the co-founder of BGBO Co, a business consulting company that helps business owners achieve their biggest goal and overcome their biggest obstacle. She is also the creator of BurgerFit and the host of Cooking with My Friends. Both were started to inspire people to eat healthier.


  • Celine Johannson says:

    5 stars
    This is by far the best homemade BBQ sauce I have tried!! The flavor is off the charts, especially with the Worcestershire sauce and mustard added to it. Makes me not want to buy expensive bottled BBQ sauce anymore!!

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