Keto-Friendly Bbq Sauces: What's Allowed And What's Not?

Many store-bought barbecue sauces are loaded with sugar and carbs, making them unsuitable for a keto diet. However, it is possible to make your own keto-friendly barbecue sauce at home using a combination of tomato paste or sugar-free ketchup, apple cider vinegar, spices, and a sugar substitute such as erythritol or stevia. These sauces can be used as a condiment or marinade for meat dishes such as steak, pulled pork, chicken, and ribs, adding a sweet and smoky flavor while keeping the dish low-carb.

Keto-friendly ingredients

To make a keto-friendly barbecue sauce, you can use a variety of ingredients to achieve the perfect balance of sweet and smokey flavours. Here are some keto-friendly ingredients you can use:

Sauces

• Sugar-free ketchup or sugar-free tomato sauce/paste
• Worcestershire sauce
• Apple cider vinegar
• Red wine vinegar
• Lemon juice
• White vinegar

Natural Sweeteners

• Erythritol
• Stevia
• Monk fruit
• Xylitol
• Allulose
• Honey
• Coconut sugar
• Brown sugar substitutes (e.g. Swerve Brown, Lakanto Golden, Sukrin Gold)

Spices

• Smoked paprika
• Chipotle powder or ground chipotle pepper
• Garlic powder
• Onion powder
• Cayenne pepper
• Black pepper
• Dried thyme
• Clove or cinnamon
• Chilli powder
• Liquid smoke (hickory)

Other Ingredients

• Water
• Butter
• Salt
• Yellow mustard
• Olive oil or avocado oil

With these keto-friendly ingredients, you can create a delicious and healthy barbecue sauce that complements your grilled meats and vegetables perfectly.

Sugar substitutes

Some keto-friendly sugar substitutes include:

• Erythritol
• Xylitol
• Stevia
• Monk fruit
• Liquid Sucralose
• Allulose
• Swerve Brown Sugar
• Lakanto Golden
• Sukrin Gold
• Honey substitute
• Coconut sugar

Making your own sauce

Making your own keto-friendly BBQ sauce is a great way to ensure your sauce is both delicious and healthy. The good news is that it's easy to make and you probably already have most of the ingredients in your pantry and spice cabinet.

Here's a simple recipe for a tasty keto BBQ sauce:

Ingredients:

• Tomato paste or sugar-free ketchup
• Apple cider vinegar (you can also use white vinegar or lemon juice)
• Natural sweetener (such as erythritol, monk fruit, or stevia)
• Worcestershire sauce
• Liquid smoke (for a smoky flavor)
• Spices (such as smoked paprika, garlic powder, onion powder, cayenne pepper, and chili powder)

Instructions:

• Combine all the ingredients in a medium saucepan, adding water last. Adjust the amount of water to get the desired consistency.
• Place the saucepan on the stove over medium heat and bring to a gentle boil.
• Reduce the heat to medium-low and simmer the sauce, stirring frequently, until it reaches your desired thickness.
• Taste the sauce and adjust the seasonings, sweetness, and spiciness to your preference.
• Allow the sauce to cool and then transfer it to a jar or airtight container.
• Store the BBQ sauce in the refrigerator for up to 2 weeks. You can also freeze it in batches for later use.

Feel free to experiment with different ingredients and spices to create your own unique flavor profile. You can also try adding a little butter to round out the flavor and help the sauce spread evenly over your meat.

Now you're ready to enjoy your delicious, healthy, homemade keto BBQ sauce!

Storing and preserving

Choose the Right Container

Select a container that is airtight to prevent air exposure and maintain the sauce's consistency and flavor. Glass containers are an excellent choice as they are non-reactive, durable, and allow you to see the sauce inside. Plastic containers are a lightweight alternative, but ensure they are food-grade and BPA-free. Mason jars are also popular, especially for canning, as they have airtight seals and can withstand high temperatures.

Refrigerate Promptly

Refrigeration is crucial for preserving barbecue sauce. Once opened, transfer the sauce to an airtight container and store it in the refrigerator. Place it on a shelf rather than the door, as the door is the warmest part of the fridge. The cool temperature slows down degradation and extends the sauce's shelf life.

Label and Date

Always label your containers with the date of preparation or opening. This helps you keep track of freshness and ensures you use the oldest sauce first. Regularly check the sauce for any signs of spoilage, such as changes in color, texture, or smell, and discard it if necessary.

Avoid Cross-Contamination

Use clean utensils each time you scoop out sauce to prevent the transfer of bacteria. Avoid double-dipping and using the same utensils for raw meats and the sauce. Store the sauce separately from raw meats and other perishable items to prevent cross-contamination.

Control Temperature

Keep an eye on the temperature of your sauce to prolong its shelf life. Avoid exposing it to frost, direct sunlight, or extreme heat, as this can negatively affect its quality. The ideal storage temperature for cold sauces is between 3°C and 23°C.

Practice Good Hygiene

Maintain good hygiene when handling and storing barbecue sauce. Always use clean, dry spoons, and clean your hands before working with the sauce. Regularly clean and disinfect the pump system to prevent bacterial growth and spoilage.

Retention Periods

Pay attention to the storage periods. For cold sauces, use them within a month of opening. Discard the sauce immediately if you notice any discoloration, mold, sour smell, or change in texture. Check the expiration date regularly, and do not consume sauces that are past their expiration date.

Freeze for Long-Term Storage

If you have a large batch of sauce or won't be using it within a few weeks, consider freezing it. Transfer the sauce to freezer-safe containers or bags, leaving some headspace for expansion. Label and date the containers, then place them in the coldest part of your freezer. Properly frozen sauce can last for up to 3 months without significant loss of flavor or quality.

Serving suggestions

This keto-friendly BBQ sauce is a versatile condiment that can be used in a multitude of ways. Here are some mouth-watering serving suggestions to get you started:

• Meat Dishes: This sauce pairs exceptionally well with various meat dishes. Use it as a glaze for grilled meats, such as burgers, pulled pork, chicken, and ribs. You can also use it as a marinade or basting sauce for steak, sticky pork, sausages, and any other meat you want to infuse with a sweet and smoky flavour.
• Dipping Sauce: For a delicious snack or appetiser, use the BBQ sauce as a dipping sauce for flour chicken tenders, keto french fries, or dry rub wings.
• Pulled Meat: Create mouth-watering BBQ pulled meat by combining the sauce with raw meat in a slow cooker or Instant Pot. Cook until the meat is tender and infused with the BBQ flavour.
• Pizza Topping: Take your pizza to the next level by using this sauce as a base instead of traditional marinara. Top it with chicken, red onions, cheddar cheese, and a drizzle of ranch dressing for a unique and tasty combination.
• Salads: Add a tangy twist to your salads by using the BBQ sauce as a dressing. It pairs well with chicken salads, BBQ chicken salads, or any salad with a smoky flavour profile.
• Customisation: The beauty of making your own BBQ sauce is that you can customise it to your taste preferences. If you like it spicy, add some cayenne pepper or red pepper flakes. For extra flavour, stir in some yellow mustard or lemon juice. Play around with different ingredients to create your perfect BBQ sauce!

Frequently asked questions