Buffalo Beet Barbecue Sauce

Use this beet barbecue sauce with your favorite way to cook chicken wings.

The popularity of Buffalo wings is unending; however, premade bottled sauces contain additives, sodium, and other ingredients that many people want to avoid. Instead, we’ve put a healthy halo on this beet barbecue sauce for wings using nutritional superfoods.

Incorporating beets into this recipe for a Paleo spin on Buffalo sauce can result in many health and athletic benefits. Beets are often referred to as a “superfood,” filled with many nutrients yet few calories.

Research shows that beetroot juice could significantly decrease elevated blood pressure levels, likely due to the concentrated dietary nitrates in this vibrant vegetable. These dietary nitrates not only lower blood pressure but also improve the efficiency and endurance of athletes by boosting cardiorespiratory performance.

The colorful appearance of beets is not only for appeal, but due to pigments known as betalains. These nutrients contain many anti-inflammatory properties that could benefit various aspects of health such as obesity, heart disease, liver disease, and cancer.

Reducing inflammation can aid in improving our gut health, but collectively, beetroot is already doing so. One cup of beets contains 3.4 grams of fiber, making them an excellent choice for helping to avert digestive conditions such as constipation, IBS, and diverticulitis.

For this beet barbecue sauce, we used a variety of vegetables rich in nutrients to create a thicker Buffalo sauce that will make you feel healthy and give you the fuel and energy needed throughout your day. Serve with your favorite barbecued meals, or toss with air fryer chicken wings for a crowd-pleasing snack on game day!

TIPS:

To prevent the beets from staining hands and surfaces, wear gloves and an apron and protect countertops with parchment paper.
One of the main ingredients to boost the flavor of this recipe is Paleo ketchup, which we recommend making ahead of time.

Birds eye view of all the ingredients for the beet sauce recipe

Birds eye view of shallots, carrot, and garlic in sauce pan about to start the sauté.

Beets and all other ingredients added to sauce pan to start the simmer.

Finished jar full of buffalo beet barbecue sauce with cap off and garnish of beets

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Buffalo Beet Barbecue Sauce

Recipe by: Kimberly Lord Stewart
Serves: 2.5 cups
Meal: Appetizer

Serves: 2.5 cups
Prep Time: 55 minutes
Cook Time: 30 minutes
Total Time: 1 hour 30 minutes

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Ingredients

8 oz beets
2 large shallots (or 1 small sweet onion)
1 carrot, peeled
3 cloves garlic, peeled and minced
2 tbsp avocado oil
6 dried, unsulfured apricots
8 dried dates
1 cups Paleo ketchup
1 cups water
1/4 cups apple cider vinegar
1/4 tsp cumin
1/4 tsp chipotle

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Directions

Preheat oven to 375°F. Line a baking sheet with parchment paper or a silicon mat.
Cut away tops and ends off beets and wash well.
Set beets on baking sheet and bake for 45 minutes to one hour, until tender.
Quarter beets and set aside. Dice shallots and carrot.
Heat oil in a medium saucepan over medium heat. Add shallots, carrot, and garlic and sauté until softened, about 10 minutes.
Add beets, avocado oil, apricots, dates, ketchup, water, vinegar, cumin, and chipotle to saucepan and bring to a boil. Reduce to a simmer and cook for 20 minutes.
Place all ingredients in a high-speed blender and puree until smooth.
Serve warm with your protein of choice. Store leftovers in a jar in the refrigerator.