Clean Eating Blueberry Sauce Recipe

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Ever wonder if you can make pancake syrup without sugar? This clean eating blueberry sauce recipe proves that you can!

Let’s face it, it’s tough to eat pancakes or waffles without some sort of delicious syrup. I know, because Mini Chef is on a waffle kick right now and has to have them for breakfast, EVERY morning.

Now, I usually tend to indulge him with healthy foods, but even I can see that a big helping of pure maple syrup every morning for weeks on end may not be the healthiest way to go. So I started thinking about how I could create a syrup he would like that didn’t have quite so much sugar in it. And while I use the term “syrup” a bit lightly here, this is a delicious way to dress your pancakes or waffles and still get all that fiber from the berries!

Clean Eating Blueberry Sauce in a white pitcher with a small bit of sauce dripping over the edge of the pour spout.

Please note that I added optional sweetener options to the recipe below for those who want it. This can be made without any sweetener at all however. I did not add any when I made this. But for those who want something a little sweeter, I thought it would be good to give you and idea of how much to add. The choice is yours. You can add the sweetener after cooking and to taste if you so desire. The honey (or maple syrup) do not have to be part of the cooking process. Just be sure to blend it well if you add it after cooking.

Enjoy this over pancakes, waffles or even drizzle a little over your morning toast. This would be an excellent sauce over french toast as well.



Clean Eating Blueberry Syrup

Clean Eating Blueberry Sauce

This delicious sauce is perfect over pancakes or waffles. It's thick, sweet and all natural. Please note that you do not need to use the sweetener. But if you do, it can be added during cooking or after to taste if needed.
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Course: Condiments
Cuisine: American
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 1 batch
Calories: 270kcal
Author: The Gracious Pantry


  • 2 1/2 cups frozen blueberries (no sugar added)
  • 1 tsp. pure vanilla extract
  • 1 cup water (to start, add more as needed, if needed)
  • 1 tbsp. honey (or 2 tbsp. maple syrup and ONLY if your berries aren't sweet. This can be made without any added sweetener at all.)


  • Combine the water, frozen blueberries and vanilla extract in a small pot and cook over low heat until all the water is nearly cooked out.
  • Allow to cool.
  • Run the mixture through a blender, adding water until you get your desired consistency. (I added about 3 tablespoons)
  • Transfer to a container.
  • Store in refrigerator for up to two weeks.


Please note that the nutrition data below is a ballpark figure. Exact data is not possible. The data is also for the entire batch. Exact yield will vary.


Calories: 270kcal | Carbohydrates: 66g | Protein: 2g | Fat: 1g | Sodium: 17mg | Potassium: 284mg | Fiber: 8g | Sugar: 49g | Vitamin A: 200IU | Vitamin C: 35.9mg | Calcium: 22mg | Iron: 1mg

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  1. Christina says:

    Sounds yummy! How much water do you add in the beginning? You added an additional 3T when blending to reach desired consistency, right?

    Thank so much!

    1. The Gracious Pantry says:

      Christina – Sorry about that, about 1 cup.

  2. Melissa Shultz says:

    This sounds yummy! I am looking forward to making some of this during my week off between Christmas and New Years. It will be a perfect treat. I bet this would be good with some granola and Greek yogurt. Thanks!

    1. The Gracious Pantry says:

      Melissa – My pleasure!

  3. I was wondering you think it would freeze well? It would be nice to have some on hand!

    1. The Gracious Pantry says:

      Julie – I haven’t tried freezing it. In theory, it should be fine. But I’ll have to try it myself first to know for sure.

  4. If I substitute the blue berries with other berries like mulberry, will I be able to use the same recipe to make a sauce.

    1. The Gracious Pantry says:

      Al Tan – I’m not sure as I haven’t tried it. But in theory, it should work just fine.

  5. How many servings is this recipe?

    1. The Gracious Pantry says:

      Cindy – I don’t have servings for this one. The data is for the entire recipe, so you would need to divide by how much (how many servings) you use.

  6. Hi- this looks SO yummy, I think I’ll try making it next time I get some blueberries! Curious though about all the clean eating pancake recipes I’ve seen… why is no one just putting maple syrup on them?! It’s clean, right?

  7. Oops, scratch that comment- I see in your paragraph above the reason for not using maple syrup all the time! 🙂 Thanks for all the awesome recipes!

    1. The Gracious Pantry says:

      Grace – No worries. I hope you enjoy it! 🙂

  8. I tried this with frozen mixed berries & it turned out great. Thanks, Tiffany for all your hard work, I love your website.

    1. The Gracious Pantry says:

      Celeste – My pleasure! 😀

  9. One cup was to much water for mine . super runny. I cdnt get it to thicken. Even added more berries.

    1. The Gracious Pantry says:

      Cara – You need to boil it down further. The water will cook out.

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