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A Gluten Free Barbeque

When Father's Day, the 4th of July and Canada Day start creeping up, it's time to dust off the old BBQ and light it up. You don't even need one of these special days as an excuse to BBQ, a lot of people grill their meat outside for most of the year, even in snowy climates!

I am lucky to have an exclusively gluten-free grill, if you are out and about be sure to wipe the grill down before you use it. Often people will use BBQ sauces, buns and even burgers that contain gluten and will stick to the grill. However, wanting to have some good BBQ'd food shouldn't be a reason to make somebody who is gluten intolerant sick.

Below are a few from-scratch recipes and a few shortcuts that won't leave you in GI distress:



The Beef Burger

The Patties
This makes 4 patties (can easily be doubled):
1 Lb Extra Lean Ground Beef
1/2 Tsp Garlic Powder
1/4 Tsp Dried Parsley
1/4 Tsp Black Pepper

Gently combine all of the above and form into 4 patties. Grill on medium-high heat to desired doneness, 6-10 minutes.

As a shortcut you can buy store made patties but be sure to watch for, oats, filler, breadcrumbs, binders and all of the other usual gluten contaminants.

The Bun

95% of the time, I opt for the shortcut here picking up Udi's or Kinnikinnick Hamburger Buns.

This recipe yields 6 buns. To make your own buns, grease a large muffin tin or a cookie sheet and set aside. In two separate bowls (one for dry and one for wet) combine the following:

2/3 Cup millet flour
1/3 Cup sorghum flour
1/3 Cup cornstarch
1/3 Cup potato starch
1/3 Cup tapioca flour
1½ Tsps xanthan gum
½ Tsp salt
1 Tsp unflavored gelatin
2 Tbs sugar
1 Packet active dry yeast

3/4 Cup + 2 Tbs skim milk
2 room temperature Large Eggs
3 Tbs vegetable oil

Combine each bowl or ingredients on medium speed until well blended (you can of course do this by hand in which case whisk the wet and stir with a spatula the dry). Add the wet ingredients to the dry and mix thoroughly scraping down the sides of the bowl. The mixture will be sticky.

Spoon the dough into your prepared muffin tins or into 6 even lumps on a baking sheet. Smooth the tops with a wet spatula. Allow to rise for 40 minutes during which time preheat your over to 375. Bake in the middle rack for 15-20 minutes, remove from oven and cool on cooling rack.

The BBQ Sauce

This is another one that I often take the shortcut on especially for burgers. If I am doing ribs I will make it from scratch. Here are a few that are gluten free:

Tony Roma's (Canada - all varieties)
Kraft Original
Bull's Eye Honey Garlic
Sweet Baby Ray's (US)
Heinz Original, Honey Garlic, Chicken & Rib (US & Canada)*

*Be sure to check your labels for the usual contaminants most clearly mark it but beware of malt vinegar!

From scratch (this recipe makes 1 1/2 - 2 Cups depending on how much it reduces):

Place all of the ingredients below into a pot and bring it to a boil, reduce heat, cover and simmer for 20 minutes. Strain into your desired serving dish to remove the Thyme bits, and enjoy!

1 1/4 Cups ketchup
1 Cup gluten free chicken stock
1/4 Cup apple cider vinegar
1/4 Cup molasses
2 Tbs extra virgin olive oil
1 Tbs onion powder
1 Tbs garlic powder
1 Tbs of chili powder and an additional 1 Tsp of chili powder
1/4 Tsps of cayenne powder (make it heaping if you like a little heat)
3 Tsps brown sugar
3 Tsps gluten free Worcestershire sauce
1 1/2 Tbs Dijon mustard
1 Tsp balsamic vinegar
salt to taste
freshly ground black pepper to taste
a handful of fresh thyme


Keep it simple and gluten free with veggies.

Corn on the Cob
Remove the corn silk without removing the corn husk. Soak the whole cobs husk and all in water for 20 minutes. Place on the grill for 15 minutes turning often. Remove husks carefully (they will be HOT!) and top with butter, salt and pepper.

Roasted Veggies
Skewer up your chopped fresh vegetables separately, mushrooms on one, grape or cherry tomatoes on one, peppers on one, onions together on one, etc. By having separate skewers you can control your cooking times. Dense veggies take longer than the thinly sliced so keep an eye on them and pull them off as they cook.