Bourbon Sauce On Keto: What's The Verdict?

Bourbon sauce is a flavourful sauce that typically accompanies chicken dishes. It is named after Bourbon Street in New Orleans, Louisiana, and one of its main ingredients is bourbon. Bourbon chicken is usually full of sugar, which is a big no-no for those on a keto diet. However, there are keto-friendly alternatives to this sauce that are just as tasty and simple to make.

Bourbon sauce nutritional value

Bourbon is a type of whiskey that is made mostly from corn (at least 51% corn-derived) and aged in charred oak barrels. Straight bourbon gets all its calories from alcohol, which provides 7 calories per gram, and does not contain any calories from carbs, fat, or protein. A standard 1.5-ounce shot of 80-proof bourbon has no carbs, fat, or protein, and 98 calories. However, mixed bourbon drinks can contain added sugar and calories from simple syrups, flavoured liqueurs, or sugary sodas.

A keto-friendly bourbon barbecue sauce can be made with tomato sauce, grated onion, tomato paste, vinegar, Worcestershire sauce or coconut aminos, spices, mustard, bourbon, water, and a low-carb sweetener. This sauce has a serving size of 2 tablespoons and contains 16 calories, 0.1 grams of total fat, 2.6 grams of carbohydrates, 0.6 grams of fibre, 1.5 grams of sugar, and 0.5 grams of protein.

A sugar-free maple-bourbon glaze can also be made with monk fruit granulated sweetener, Dijon mustard, maple extract, water, and xanthan gum. This glaze has a serving size of 1 tablespoon and contains 10 calories, 0 grams of fat, 0 grams of carbohydrates, 0 grams of fibre, 0 grams of sugar, and 0 grams of protein.

Keto bourbon chicken is another dish that uses bourbon. The ingredients include chicken thighs, butter, olive oil, salt, pepper, garlic, onion, chicken stock, and bourbon. The nutritional information provided for this dish lists a serving size of 1/3 cup and contains 220 calories, 8 grams of total fat, 2 grams of carbohydrates, and 20 grams of protein.

Keto-friendly substitutes

Bourbon sauce is typically high in sugar, which is a big no-no on a keto diet. However, there are some keto-friendly substitutes that you can use instead. Here are some ideas for alternatives that will keep you in ketosis:

Sugar-Free Maple Bourbon Glaze

This sugar-free glaze uses monk fruit granulated sweetener instead of sugar and can be used on ham, salmon, chicken, turkey, pork, and fish. It has zero carbohydrates and can be made in just 5 minutes. The recipe calls for:

• Monkfruit granulated sweetener
• Dijon mustard
• Maple extract
• Water
• Bocha Sweet
• Xanthan gum

Bourbon Maple Keto Barbecue Sauce

This barbecue sauce uses tomato sauce as its base and includes grated onion, vinegar, Worcestershire sauce, spices, mustard, bourbon, and a low-carb sweetener. It has only 1 carb per tablespoon, which is mostly from the tomato sauce. The recipe includes:

• Tomato sauce
• Grated onion
• Tomato paste
• Apple cider vinegar
• Worcestershire sauce or coconut aminos
• Spices
• Mustard
• Bourbon
• Water
• Low-carb sweetener
• (Optional) Molasses
• (Optional) Tamarind concentrate

Keto-Friendly Cocktails or Sauces

If you're looking for a drink instead of a glaze or sauce, you can use bourbon in keto-friendly cocktails or sauces. Bourbon has zero carbs, so it's a great choice for a drink on its own or as an ingredient. You can also use other distilled spirits with low or zero carbs, such as whiskey, vodka, or rum.

Keto Bourbon Chicken

For a savoury dish, you can make keto bourbon chicken, which uses boneless, skinless chicken thighs, chicken stock, onion, garlic, butter, olive oil, salt, and pepper. The recipe involves searing the chicken, sauteing the garlic and onions, and then adding the bourbon and chicken stock. The dish is then simmered until the chicken is cooked through and the sauce has thickened.

Bourbon sauce with chicken

Ingredients

• 2 lbs boneless, skinless chicken thighs, cut into chunks
• 2 cups chicken stock
• 1/4 cup onion, minced
• 3 garlic cloves, minced
• Fresh ground black pepper
• 1 tablespoon butter
• 1 tablespoon olive oil
• Salt

Optional Ingredients

• Serrano pepper, minced
• Jalapeno pepper, diced or minced; seeds optional
• Garlic chilli sauce, for more of an Asian-based heat
• Chilli pepper, diced or minced; seeds optional

Instructions

• In a large pan over medium-high heat, melt 1 tablespoon of butter and 1 tablespoon of olive oil.
• Season chicken thigh chunks liberally with salt and black pepper.
• Sear chicken until golden brown, flip for 2 minutes and remove from the pan.
• Add the remaining butter and saute garlic and onions until soft.
• Add bourbon and chicken stock and bring to a rolling boil.
• Season with more salt and pepper and add chicken.
• Simmer until chicken is cooked through and sauce begins to thicken.
• Serve chicken hot and drizzle with bourbon sauce.

Alternative Cooking Methods

Using an Instant Pot

• Set the Instant Pot to saute mode.
• Follow steps 1-5 in the instant pot.
• After that, add the remaining ingredients and set the pot to pressure cook for 30 minutes.
• Let the pressure release gradually, instead of releasing it manually.
• Remove the lid and set the Instant Pot back to saute to begin thickening the sauce. As the sauce thickens, stir occasionally. After the sauce has thickened, serve and enjoy!

Using a Slow-Cooker

• Follow steps 1-5 in a saucepan.
• After that, combine all of the ingredients into a slow cooker and cook on high heat for 4 hours. If you’re planning to leave it cooking longer, then cook it on low (or medium, if your cooker allows).
• If you’re looking to reduce the sauce, you’ll want to heat it on high for an hour or so without a lid to help reduce the liquid. Serve and enjoy!

Bourbon sauce with salmon

A keto-friendly way to enjoy bourbon sauce is to make a sugar-free glaze. This can be used on salmon, chicken, turkey, pork, and fish.

Ingredients

• Monkfruit granulated sweetener
• Dijon mustard
• Maple extract
• Xanthan gum
• Water

Instructions

In a small saucepan over low heat, stir together water and Bocha Sweet until the granules are completely dissolved. Remove the pan from the heat and whisk in the remaining ingredients. Be careful when adding xanthan gum as it tends to clump. You may need to use a blender to completely mix it in.

Bourbon Glazed Salmon

For a sweet, smoky flavour, you can combine the bourbon with maple syrup, brown sugar, Worcestershire sauce, soy sauce, garlic, and apple cider vinegar. Bring the mixture to a boil over medium heat and continue to simmer until it has thickened and reduced by half. Brush the glaze over the salmon and bake in the oven.

Other tips

If you don't like the taste of bourbon, you can use cola or brewed coffee instead.

Bourbon sauce with pork

Bourbon sauce is a great way to add flavour to a variety of dishes, and it can be made keto-friendly as well. Here are some ideas and recipes for creating delicious bourbon sauce to accompany pork:

Keto-Friendly Bourbon Sauce

For those on a keto diet, it is possible to create a delicious bourbon sauce that is sugar-free and low-carb. This can be achieved by using sugar substitutes such as Bocha Sweet and erythritol, which provide a similar taste and crunch to sugar without the carbohydrates.

Bourbon Sauce for Pork Medallions

This sauce can be made by combining bourbon, brown sugar, vinegar, soy sauce, garlic, and spices such as chili powder, cinnamon, and allspice in a small saucepan. The sauce is boiled and reduced, creating a spicy and sweet flavour that pairs well with the pork medallions.

Baked Pork Chops with Bourbon Glaze

This recipe involves brining the pork chops in a mixture of warm water, kosher salt, and rosemary for added moisture and flavour. The pork chops are then seasoned, seared, and baked in the oven. Meanwhile, the bourbon glaze is made by simmering a mixture of soy sauce, brown sugar, apple cider vinegar, garlic, ginger, and other spices. The sauce is thickened with a cornstarch slurry and brushed onto the cooked pork chops.

Bourbon BBQ Sauce

This versatile sauce can be used on a variety of meats, including pulled pork, chicken, and ribs. It has a sweet and tangy flavour with a hint of smoke. The base of the sauce is tomato sauce, with additional ingredients such as grated onion, tomato paste, vinegar, mustard, bourbon, and spices. The sauce is boiled and then simmered for about 30 minutes to develop the flavours.

Pork Tenderloin in Bourbon

This recipe involves marinating pork tenderloin in a mixture of soy sauce, bourbon, brown sugar, and garlic for at least two hours. The pork is then baked in the oven until it reaches an internal temperature of 145°F. The marinade can also be used as a dipping sauce for the cooked pork.

Frequently asked questions