Bbq Sauce: Friend Or Foe On Keto?

BBQ sauce is a must-have for summer grilling, but is it keto-friendly? Traditional BBQ sauces are loaded with added sugar, which gives them their signature taste but also makes them unsuitable for a keto diet. However, there is good news for keto dieters who want to enjoy their BBQ sauce: several store-bought options are now available that are low in carbs and suitable for a keto diet. In addition, it is also possible to make your own keto-friendly BBQ sauce at home with a few simple ingredients.

Store-bought keto BBQ sauce options

There are a variety of store-bought keto BBQ sauce options available. Here are some of the most popular and well-reviewed options:

Primal Kitchen

Primal Kitchen is a well-known brand in the keto community and offers a few different BBQ sauce options. Their classic barbecue sauce is a cult favourite and features a bold flavour thanks to the addition of cumin and chipotle powder. They also offer a Golden barbecue sauce that mimics a South Carolina-style mustard-based sauce with a sweet and tangy flavour. Their products are organic and can be used as a marinade or dipping sauce.

G Hughes Smokehouse

G Hughes offers a sugar-free BBQ sauce that is keto-friendly and has received generally positive reviews. It contains sucralose, which is a keto-approved sweetener. Some reviewers suggest adding extra spices or mustard to enhance the flavour, as it can be a bit mild on its own.

Tessemae's

Tessemae's is another popular brand known for its high-quality, keto-friendly products. Their Organic BBQ Sauce has a mix of sweet, spicy, and tangy flavours. While it may not taste exactly like traditional Texas BBQ sauce, it is extremely low in carbs and calories. They also offer a Mild Buffalo BBQ Sauce that has a spicy kick and only 2 grams of carbs per tablespoon.

Stevia Sweet BBQ Sauce

As the name suggests, this BBQ sauce is sweetened with stevia, a keto-friendly sweetener. It has only 2 grams of net carbs per serving and comes in regular and spicy flavours. It is also gluten-free and fat-free.

Simple Girl Carolina Kick BBQ Sauce

This is another stevia-sweetened BBQ sauce option that is sugar-free, gluten-free, fat-free, oil-free, and preservative-free. It has a slightly spicy, smoky, and sweet flavour and only 1 gram of net carb per serving. Some people may find the texture a bit thin, but it is still a tasty option.

Lynchburg Tennessee Whiskey

This BBQ sauce is based on a century-old family recipe and features a slightly sweet and tangy flavour. It is sugar-free and has only 1 gram of carb per serving, making it a great option for those on a keto diet or with diabetes.

Walden Farms Hickory BBQ Sauce

Walden Farms offers a keto-friendly BBQ sauce with zero calories, carbs, and fats. It is made with a variety of ingredients like minced tomatoes, apple cider, Dijon mustard, and spices. While it may not taste exactly like traditional BBQ sauce, it is still a good option for those on a keto diet.

Rays No Sugar Added BBQ Sauce

This BBQ sauce is a good option for those watching their carb intake, as it has only 3 grams of net carbs per 2 tablespoons.

Ken Davis Sassy 2 Carb BBQ Sauce

With only 2 grams of net carbs per 2 tablespoons, this BBQ sauce is another great option for keto dieters.

Homemade keto BBQ sauce recipes

Recipe 1:

Below is a recipe for a sugar-free keto BBQ sauce adapted from Wholesome Yum.

Ingredients:

• 2 1/2 6-oz cans of tomato paste
• 1/2 cup of apple cider vinegar
• 1/4 cup of Besti Powdered Monk Fruit Allulose Blend (to taste)
• 2 tablespoons of Worcestershire sauce
• 1 tablespoon of liquid hickory smoke
• 2 teaspoons of smoked paprika
• 1 teaspoon of garlic powder
• 1/2 teaspoon of onion powder
• 1/2 teaspoon of sea salt
• 1/4 teaspoon of chili powder
• 1/4 teaspoon of cayenne pepper (or more if you like it hot)
• 1 1/2 cups of water (approximate amount – see instructions)

Instructions:

Whisk all the ingredients together in a medium saucepan, adding the water last. Start with a cup of water, then whisk in a bit more at a time, until it reaches a consistency *slightly thinner* than barbecue sauce. Bring to a gentle boil over medium-high heat, then reduce to medium-low. Simmer, stirring frequently, for 20 minutes, or until slightly thickened. Taste and adjust sweetener or cayenne pepper if you prefer the sauce to be sweeter or spicier. If it's thicker than you like, you can stir in additional water, a tablespoon at a time, until it reaches the consistency you want.

Recipe 2:

Ingredients:

• 1 clove of garlic
• 2 tablespoons of avocado oil
• 1 cup of sugar-free ketchup or tomato sauce
• 1/4 cup of yellow American mustard
• 1/4 cup of apple cider vinegar
• 3 tablespoons of Worcestershire sauce, sugar-free gf tamari, or coconut aminos
• 1/2 cup of gold sweetener (e.g. Sukrin Gold, Natvia, or SoNourished)
• 2 teaspoons of smoked paprika
• 1/4 teaspoon of cayenne
• 1 teaspoon of black pepper
• 1 teaspoon of salt

Instructions:

Finely chop the onion and garlic. Heat the avocado oil in a small saucepan and add the onion and garlic. Sauté for one to two minutes or until the onion is soft and translucent. Add the remaining ingredients and turn down the heat. Simmer until the sauce has thickened. Adjust seasoning to taste.

Recipe 3:

And finally, a recipe for a low-carb keto BBQ sauce from Hey Keto Mama.

Ingredients:

• 2 cups of no sugar added ketchup
• 1/2 cup of Worcestershire sauce
• 4 teaspoons of liquid smoke
• 2 tablespoons of apple cider vinegar
• 1 teaspoon of garlic powder
• 1/2 teaspoon of black pepper
• 1/2 teaspoon of ground mustard powder
• 1/4 teaspoon of cayenne powder

Instructions:

Add all ingredients to a medium saucepan, stirring until combined. Bring the sauce to a low boil (medium-high heat) for 10 minutes, stirring frequently. Reduce the sauce to a simmer (medium-low heat) for 20 minutes, stirring occasionally. When the sauce has reduced, thickened, and become a dark maroon color, remove from heat and transfer to a bowl for serving.

The best keto-friendly ingredients for BBQ sauce

A great BBQ sauce is thick, tangy, and zesty, but traditional BBQ sauces are loaded with added sugar, which is a no-go for keto. Luckily, there are some great keto-friendly alternatives and ingredients you can use to make your own keto BBQ sauce at home. Here are some of the best keto-friendly ingredients for BBQ sauce:

Sugar-Free Ketchup or Tomato Sauce/Paste

Ketchup is often used as a base for BBQ sauce, but it usually contains a lot of sugar. Opt for sugar-free ketchup or tomato sauce/paste to keep your BBQ sauce keto-friendly.

Worcestershire Sauce

Worcestershire sauce adds a savoury, umami flavour to your BBQ sauce. Just be aware that it usually contains a small amount of sugar, so use it sparingly. If you're avoiding fish or soy, you can substitute Worcestershire sauce with coconut aminos.

Liquid Smoke

Liquid smoke is essential for giving your BBQ sauce that classic smoky flavour. It's easily available at most grocery stores.

Apple Cider Vinegar

Apple cider vinegar adds a tangy flavour to your BBQ sauce. You can also use white vinegar or lemon juice.

Spices

Spices like smoked paprika, onion powder, garlic powder, cayenne pepper, and chili powder will add depth and heat to your BBQ sauce. Adjust the amounts to suit your taste preferences.

Natural Sweeteners

To sweeten your BBQ sauce without adding carbs, use natural sweeteners like stevia, erythritol, or monk fruit. These sweeteners will add sweetness without kicking you out of ketosis.

With these ingredients, you can make your own delicious keto BBQ sauce at home. You can also find some store-bought options that use these keto-friendly ingredients, such as Primal Kitchen and G Hughes Sugar Free BBQ Sauce. So, fire up that grill and enjoy your keto-friendly BBQ sauce!

How to make keto BBQ sauce

Ingredients

To make your own keto-friendly BBQ sauce, you will need the following ingredients:

• Low-sugar ketchup
• Worcestershire sauce
• Liquid smoke
• Ground mustard powder
• Cayenne powder (optional)

Other recipes also suggest the following:

• Tomato paste
• Apple cider vinegar
• Monk fruit sweetener
• Smoked paprika
• Garlic powder
• Onion powder
• Sea salt
• Chili powder
• Black pepper

Method

Add all the ingredients to a medium saucepan and stir until combined. Bring the mixture to a low boil over medium-high heat for about 10 minutes, stirring frequently. Then, reduce the heat to a simmer for around 20 minutes, stirring occasionally.

Remove the sauce from the heat when it has reduced, thickened, and turned a dark maroon colour. Transfer to a bowl and serve, or store covered in the refrigerator.

Tips

• If you are avoiding fish or soy, you can substitute Worcestershire sauce with coconut aminos.
• Liquid smoke is essential to achieving that classic BBQ sauce flavour.
• If you don't want to use low-sugar ketchup, you can make your own by whisking together tomato paste with water, along with some extra sweetener, salt, and a pinch of cloves.
• For an extra smokey flavour, add some chipotle powder.
• You can adjust the consistency of the sauce by adding more or less water.
• If you prefer a smoother sauce, you can puree it in a blender or food processor at the end.

How to store keto BBQ sauce

Storing your keto BBQ sauce is an important step to preserving its freshness and flavour. Here are some detailed instructions on how to properly store your keto BBQ sauce:

Storing Homemade Keto BBQ Sauce:

If you've made your own keto BBQ sauce, it's important to store it properly to maintain its quality. Here are the steps to follow:

• Allow the sauce to cool: Before transferring the sauce to a storage container, make sure it has cooled down to room temperature. Placing hot sauce in a sealed container can create an ideal environment for bacteria to grow.
• Choose the right container: Select an airtight container made of glass or food-grade plastic. Avoid using metal containers as the acid in the sauce can react with the metal.
• Label the container: Write the date of preparation on the container, so you know when the sauce was made and can track its freshness.
• Refrigerate: Store the sauce in the refrigerator. Homemade keto BBQ sauce typically lasts for up to 3 weeks in the fridge.

Storing Store-Bought Keto BBQ Sauce:

• Check the label: Before purchasing, check the label for any specific storage instructions provided by the manufacturer. Some keto BBQ sauces may have different storage requirements due to their ingredients.
• Inspect the packaging: Ensure that the packaging is intact and there are no signs of leakage or damage.
• Store in a cool, dry place: Keep the sealed bottle of keto BBQ sauce in a cool, dry pantry or cupboard until you open it. Most store-bought keto BBQ sauces have a longer shelf life when unopened.
• Refrigerate after opening: Once you open the bottle, transfer the sauce to an airtight container and store it in the refrigerator. This will help maintain its freshness and flavour. Follow the storage instructions on the label for the recommended refrigeration time.

Additional Tips:

• Always use a clean utensil when handling the sauce to prevent contamination.
• If you plan to store the sauce for an extended period, consider freezing it in airtight containers.
• Keep the sauce away from direct sunlight or heat sources, as this can affect its quality and taste.

Frequently asked questions