Jeffrey Salazar
The ketogenic diet is a low-carbohydrate method of eating. Most barbecue sauces are high in carbohydrates due to their sugar content, with an average of 10g of carbs per tablespoon. However, there are an increasing number of store-bought, ready-to-eat keto barbecue sauces available, and many recipes for homemade keto barbecue sauce. These sauces typically use a low-carb sweetener and a low-sugar or unsweetened ketchup as a base.
| Characteristics | Values |
|---|---|
| Carbohydrates | 2g-18g per tablespoon |
| Sugar | Sugar-free options available |
| Calories | 29 per serving (2 tbsp) |
| Preparation | No cooking required, whisk or stir ingredients together |
| Storage | Can be frozen for 2-3 months, lasts 1-2 weeks in the fridge |
| Taste | Sweet, tangy, smoky |
| Texture | Creamy |
| Colour | Dark maroon |
| Time | Can be prepared in 3-5 minutes |
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What You'll Learn
Store-bought keto BBQ sauces
There are an increasing number of store-bought keto BBQ sauces available. However, some people prefer to make their own keto BBQ sauce because many store-bought options have a chemical flavour or an imbalance of sweetness.
Some popular store-bought keto BBQ sauce options include:
- Primal Kitchen BBQ sauces, which are keto-friendly and taste good, although their teriyaki sauce contains coconut sugar.
- Sweet Baby Ray's BBQ Sauce, which has 18 grams of carbs per 2 tablespoons.
- Famous Dave's Rich & Sassy BBQ Sauce, which has 14 grams of carbs per 2 tablespoons.
- King's Hawaiian Sweet Pineapple BBQ Sauce, which has 15 grams of carbs per 2 tablespoons.
- G Hughes brand, which some people dislike the taste of.
- Kinder’s makes a fantastic low-carb BBQ sauce (the spicy flavour and garlic flavour are both excellent).
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Homemade keto BBQ sauce recipes
Barbecue sauce is often packed with sugar and carbs, which can be a problem for those on a keto diet. However, there are many keto-friendly alternatives available, and you can even make your own at home.
Mad Creations Hub's BBQ Sauce
This recipe includes onion, garlic, avocado oil, brown granular sweetener, and liquid smoke. Sauté the onion and garlic in the oil until soft, then add the other ingredients and reduce the sauce until it reaches the desired consistency.
Tastes Lovely's BBQ Sauce
This sauce includes balsamic vinegar, tomato paste, monk fruit sweetener, Dijon mustard, soy sauce, and spices such as garlic powder, onion powder, salt, and black pepper. Simply combine all the ingredients and heat them in a saucepan over medium-low heat.
All Day I Dream About Food's BBQ Sauce
This recipe is a simple combination of tomato paste, water, a brown sugar substitute, salt, cloves, and chipotle powder. You can also add liquid smoke for extra flavour. Just whisk the ingredients together until the sweetener dissolves, with no cooking required.
Hey Keto Mama's BBQ Sauce
This recipe uses low-sugar ketchup, Worcestershire sauce, and liquid smoke. Simply combine the ingredients and heat them in a saucepan over medium heat.
These recipes are all quick and easy to make, and they are perfect for adding flavour to grilled meats, salads, and vegetables while staying within your keto diet.
It is important to note that while these sauces are keto-friendly, the impact of consuming them may vary depending on individual metabolic responses and the overall diet composition.
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Carb count in BBQ sauces
The average barbecue sauce has around 10 grams of carbohydrates per tablespoon, which is a high amount for those on a keto diet. For context, a keto diet typically restricts carbohydrate intake to between 20 and 50 grams per day.
Some popular store-bought barbecue sauces and their carb counts per 2-tablespoon serving include:
- Sweet Baby Ray's BBQ Sauce: 18 grams of carbs
- Famous Dave's Rich & Sassy BBQ Sauce: 14 grams of carbs
- King's Hawaiian Sweet Pineapple BBQ Sauce: 15 grams of carbs
However, there are some keto-friendly barbecue sauces available on the market, such as Primal Kitchen BBQ Sauce. Additionally, you can make your own keto-friendly barbecue sauce at home. A popular recipe for keto barbecue sauce yields a serving with a total of 5.5 grams of carbohydrates and 3.93 grams of net carbs.
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How to make BBQ sauce without cooking
While on a keto diet, it is recommended to consume low-carb barbecue sauces, and making one at home is easy and foolproof. Here is a step-by-step guide on how to make a delicious keto-friendly BBQ sauce without cooking:
Ingredients:
- Ketchup (low-sugar or no-sugar-added)
- Worcestershire sauce
- Liquid smoke
- Spices and seasonings (dry mustard, paprika, salt, black pepper)
- Hot sauce (optional)
- Water (optional)
- Vinegar (optional)
Instructions:
- Gather all the ingredients in a medium-sized bowl.
- Whisk or blend the ingredients together until they are well combined and the mixture is smooth.
- Adjust the consistency by adding more or less water to reach your desired thickness.
- Taste and adjust the seasoning and spices to your preference.
- If you prefer a spicier sauce, add a splash of hot sauce or some cayenne pepper, chili oil, or red pepper flakes.
- Store your keto BBQ sauce in an airtight container in the refrigerator for up to two weeks.
This no-cook BBQ sauce is perfect for grilling season and can be used as a condiment or brushed onto meats during the last 5-10 minutes of cooking. It is a quick, easy, and delicious way to enjoy a keto-friendly barbecue sauce without the hassle of cooking.
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What foods to eat keto BBQ sauce with
The ketogenic diet is a low-carbohydrate method of eating. On a keto diet, you typically consume between 20-50 grams of carbohydrates per day. Most store-bought barbecue sauces do not fit into a keto diet because of their high sugar content. However, there are an increasing number of store-bought, ready-to-eat keto barbecue sauces available. Some popular options include:
- Sweet Baby Ray's BBQ Sauce
- Famous Dave's Rich & Sassy BBQ Sauce
- King's Hawaiian Sweet Pineapple BBQ Sauce
You can also make your own keto barbecue sauce at home. A basic recipe includes low-sugar ketchup, Worcestershire sauce, and liquid smoke. Some people substitute coconut aminos for Worcestershire sauce if they have a seafood allergy or are avoiding soy.
Keto barbecue sauce is a perfect complement to many dishes, including:
- Chicken (grilled or jerk-style)
- Ribs
- Pulled pork
- Polish sausage (Kielbasa)
- Low-carb BBQ chicken pizza
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Frequently asked questions
Yes, you can eat barbecue sauce on keto. However, most store-bought barbecue sauces are high in carbohydrates due to their sugar content, so it is important to check the nutritional information before purchasing.
Some keto-friendly barbecue sauces that you can buy include Primal Kitchen BBQ Sauces and Sweet Baby Ray's. You can also make your own keto barbecue sauce at home.
There are many recipes for keto barbecue sauce that you can make at home, some of which require no cooking at all. Common ingredients include unsweetened or low-sugar ketchup, Worcestershire sauce, liquid smoke, apple cider vinegar, lemon juice, and sweeteners.
Keto barbecue sauce can be used on a variety of dishes, including chicken, ribs, pulled pork, salads, vegetables, and seafood. It can be used as a dip, a coating, or drizzled on top of your favorite keto-friendly foods.
