Bbq Sauce On Keto: Friend Or Foe?

BBQ sauce is a staple condiment for many people, but it often contains a lot of sugar. For those on the keto diet, this can be a problem. Luckily, there are several keto-friendly options available, both store-bought and homemade.

Some popular store-bought options include Primal Kitchen, G Hughes, Sweet Baby Ray's no sugar added, and Rufus Teague. However, some people find that these sauces have a strange aftertaste or are too expensive.

If you're looking for a homemade option, there are plenty of recipes available online that use a combination of tomato paste or ketchup, apple cider vinegar, liquid smoke, and sweetener to create a delicious, keto-friendly BBQ sauce. These recipes are usually quick and easy to make, and you can adjust the ingredients to your taste.

So, if you're following a keto diet, you don't have to give up BBQ sauce completely. With a little bit of experimentation, you can find a store-bought or homemade option that fits your taste and budget.

Best store-bought keto BBQ sauce

BBQ sauce is often loaded with sugar, so it's important to find a keto-friendly alternative if you're following a low-carb diet. Luckily, there are several store-bought keto BBQ sauces available that can add a bold, tangy, and smoky flavor to your meals without the extra carbs and sugar. Here are some of the best options:

Primal Kitchen

Primal Kitchen is a well-known brand in the keto community, offering a range of healthy products. They have two BBQ sauce options:

• Classic Barbecue Sauce: This sauce has a bold flavor thanks to cumin and chipotle powder. It can be used as a marinade, dipping sauce, or brushed on ribs and chicken wings during grilling.
• Golden Barbecue Sauce: This sauce mimics the South Carolina-style BBQ sauce, omitting the smoke for a sweet and tangy flavor. It's perfect for pulled pork, veggies, and grilled chicken strips.

Lillie's Q Zero Sugar Carolina Barbecue Sauce

Lillie's Q creates a North Carolina-style BBQ sauce without adding any sugar. Their Western Carolina Tomato sauce has a slight tang and is recommended for use on pulled pork, brisket, and smoked chicken.

The New Primal Classic Barbecue Cooking & Dipping Sauce

This BBQ sauce is sweetened with pineapple juice concentrate, giving it a unique, tangy flavor. It also contains spicy, smoky, and naturally sweet ingredients like apple cider vinegar, tamarind, ginger, allspice, and arbol chili powder. However, it contains grass-fed beef bone broth powder, so it's not suitable for vegetarian or vegan dishes.

G Hughes Smokehouse Sugar-Free Original BBQ Sauce

This is a popular option for those following a keto diet. It contains sucralose, which is keto-friendly, but some may prefer to avoid artificial sweeteners. It has a mild flavor, and you can add ingredients like Dijon mustard and chipotle powder to suit your taste.

Stevia Sweet Barbecue Sauce

As the name suggests, this BBQ sauce is sweetened with stevia, a natural low-glycemic sugar substitute. It has only two carbs per serving and can be spiced up with cayenne, smoked paprika, or garlic according to your preference.

Keto Primo Oh So Sweet Super BBQ Sauce

This BBQ sauce stands out with its monk fruit ingredient, giving it a balanced sweetness without any sugar. It also contains apple cider vinegar, pink Himalayan sea salt, and butter, resulting in an addictive BBQ sauce flavor. With 2 grams of carbohydrates per tablespoon, it's perfect for those on a low-carb or low-glycemic diet.

Tessemae's Natural Mild Buffalo BBQ Sauce

This keto-friendly BBQ sauce has a beautifully spicy flavor without being overpowering. It closely matches non-keto BBQ sauces and has a vinegar base. It comes in various flavors, including simple hot, smokey garlic, and smokey bacon.

Simple Girl Organic Carolina Kick BBQ Sauce

This BBQ sauce is sweetened with stevia, making it a popular choice for those following a keto diet. It offers a blend of spice, sweetness, and tang without any added sugar. It has a thinner consistency than some other sauces, but it also means fewer additives and only 1 gram of carb per 2 tablespoons.

AlternaSweets Sweet & Smokey BBQ Sauce

This BBQ sauce is sweetened with a combination of stevia and erythritol, providing a bold and smoky flavor. It has 2 grams of carbs per tablespoon, mainly from crushed tomatoes rather than added sugar. It has a thicker consistency, resembling traditional BBQ sauce.

Lynchburg Tennessee Whiskey Sweet & Mild

This BBQ sauce packs a dynamic flavor with vinegar, citrus, and spice. It has a strong flavor that makes it a contender for the best keto BBQ sauce and even the best overall BBQ sauce. With only 1 gram of carb per serving, it's ideal for those on a keto diet or managing diabetes.

How to make keto BBQ sauce at home

Ingredients

• Sugar-free ketchup or tomato paste
• Apple cider vinegar
• Brown sugar substitute (e.g. Swerve Brown or Besti Brown Monk Fruit Allulose Blend)
• Worcestershire sauce
• Liquid smoke (optional)
• Garlic powder
• Chipotle powder or smoked paprika
• Salt
• Onion powder
• Cayenne pepper
• Water

Optional Ingredients

• Tomato sauce
• Cloves
• Yellow mustard
• Blackstrap molasses
• Ground allspice
• Ground mustard powder
• Xanthan gum

Method

If you're using tomato paste as your base, start by mixing it with water to create a ketchup-like consistency. Then, add in the rest of your ingredients and whisk together until the sugar substitute is dissolved. If you're using pre-made ketchup, simply add all the ingredients to a bowl and whisk together.

For a smoother sauce, blend the mixture in a high-power blender or food processor.

Tips

• If you want to add a kick of heat, add more cayenne pepper.
• For a brown sugar flavour, use a brown sugar substitute.
• For a honey BBQ sauce, replace the sweetener with a natural sugar-free honey.
• For extra smokiness, add liquid smoke.
• If you want to cook your sauce, bring it to a gentle boil and then simmer until thickened.

Storage

Store your keto BBQ sauce in an airtight container in the refrigerator for up to 2 weeks, or freeze for up to 3-6 months.

How to use keto BBQ sauce

There are many ways to use keto BBQ sauce. Here are some ideas:

BBQ Chicken Pizza

Spread keto BBQ sauce over a low-carb pizza crust (like fathead dough or a chaffle base) and top with shredded mozzarella, sliced red onions, and cooked chicken breast. Add a sprinkle of fresh cilantro or basil for extra flavor before serving.

Glazed Meatballs

Toss cooked meatballs in warm keto BBQ sauce for a flavorful glaze, then serve as an appetizer or snack. If you’re making mini meatball canapés, try adding a toothpick for easy serving and garnish with a sprinkle of green onions for color.

BBQ Ribs or Pulled Pork

Brush keto BBQ sauce onto ribs or pulled pork during the final stage of cooking, either in the oven or air fryer. The sauce will caramelize slightly, creating a rich glaze without added sugars, perfect for a satisfying barbecue meal.

Burgers

This sugar-free BBQ sauce is amazing on burgers! Just add cheddar cheese, lettuce, tomatoes, and maybe even caramelized onions and bacon if you want to get fancy.

Meatloaf

You can also use keto BBQ sauce as a glaze for keto meatloaf.

Chicken

Use keto BBQ sauce on grilled chicken (boneless breasts or skin-on parts), chicken tenders as a dipping sauce, ribs (grilled, smoked, baked, or ribs made in the instant pot), and chicken tenders.

Salads

It’s also a favorite for making BBQ chicken salad.

How to store keto BBQ sauce

Storing your keto BBQ sauce is simple. Once you've made your sauce, allow it to cool, then pour it into a jar or airtight container and place it in the refrigerator. It should last in the fridge for up to 2 weeks, perhaps even 3. If you want to keep it longer, you can freeze it for up to 3-6 months.

If you're storing a shop-bought keto BBQ sauce, check the label for storage instructions. Some can be kept in a cupboard, while others will need to be refrigerated once opened.

Nutritional value of keto BBQ sauce

BBQ sauce is usually loaded with added sugar, which is why it's not considered keto-friendly. However, there are some smart swaps and keto-friendly brands available that can help you enjoy your favourite sauce without compromising your diet.

The nutritional value of keto BBQ sauce will vary depending on the brand or recipe used. Here is a general idea of the nutritional content of keto BBQ sauce:

• Calories: Around 25-30 calories per serving.
• Total Carbohydrates: Around 3-6 grams per serving.
• Net Carbohydrates: Around 2-4 grams per serving.
• Fiber: Negligible amounts.
• Sugar Alcohols: Around 1-2 grams per serving.
• Protein: Negligible amounts.
• Fat: Negligible amounts.

Store-Bought Keto BBQ Sauce Options

If you're looking for a convenient option, there are some great store-bought keto BBQ sauce brands available:

• Rays No Sugar Added BBQ Sauce: 3 grams net carbs per 2 tablespoons.
• G Hughes Sugar Free BBQ Sauce: 2 grams net carbs per 2 tablespoons.
• Ken Davis Sassy 2 Carb BBQ Sauce: 2 grams net carbs per 2 tablespoons.

Homemade Keto BBQ Sauce Recipe

If you want to make your own keto BBQ sauce at home, here's a simple recipe:

Ingredients:

• Sugar-free ketchup or tomato sauce.
• Worcestershire sauce.
• Apple cider vinegar.
• Spices: Smoked paprika, onion powder, garlic powder, cayenne pepper (optional).
• Natural sweetener (optional): Stevia, erythritol, monk fruit, or a brown sugar substitute.
• Liquid smoke (optional).
• Mustard (optional).

Directions:

• Combine all the ingredients in a saucepan, adding water if needed to adjust the consistency.
• Place the saucepan over medium heat and simmer for 5-20 minutes, stirring frequently.
• Taste and adjust the seasoning, sweetness, or spiciness to your preference.
• Allow the sauce to cool and store it in an airtight container in the refrigerator for up to 2-3 weeks.

This keto BBQ sauce is perfect for adding a sweet and smoky flavour to your favourite meats, including steak, pulled pork, chicken, and ribs. Enjoy!

Frequently asked questions