Pineapple Bbq Sauce: A Keto-Friendly Treat?

Pineapple BBQ sauce is a tropical twist on the classic condiment, but is it keto-friendly? The answer depends on the ingredients used and portion sizes. While pineapple adds a unique sweet-tangy flavour, it is high in carbohydrates, which can disrupt ketosis. However, with careful substitutions and portion control, it is possible to create a keto-friendly version of this sauce.

Keto-friendly fruits to add to pineapple BBQ sauce

While pineapple is not keto-friendly due to its high carbohydrate content, you can still enjoy a fruity BBQ sauce by blending it with other keto-friendly fruits. Here are some delicious options to consider:

Strawberries

Strawberries are a fantastic choice for a keto-friendly fruit. They are versatile and can be added to a variety of dishes. A cup of whole strawberries contains around 11 grams of carbohydrates, making them a perfect addition to your pineapple BBQ sauce. You can also mash or blend them to add a thicker consistency to your sauce.

Raspberries

Raspberries are another excellent choice for a keto-friendly fruit. They are low in carbohydrates, providing only 2.26 grams of carbs per 10 raspberries. They also offer vitamins C and K, making them a nutritious addition to your sauce.

Blackberries

Blackberries are a great way to add fiber to your keto diet. They are rich in fiber, with one cup providing nearly eight grams. Additionally, they have a relatively low carbohydrate content, with 13.8 grams of carbs per cup. Blackberries can give your BBQ sauce a beautiful dark colour and a unique flavour.

Blueberries

Although blueberries have a slightly higher carbohydrate content than the previously mentioned fruits, you can still incorporate them into your keto diet in moderation. A cup of blueberries contains 21.5 grams of carbohydrates, but you can include a quarter to half a cup without deviating from your keto plan. Blueberries will add a beautiful purple hue to your BBQ sauce.

Avocados

Avocados are an interesting option to blend with your pineapple BBQ sauce. While they are typically used in savoury dishes, they can also complement sweet flavours. Avocados are high in healthy fats and low in net carbs, with only three grams per whole avocado. They will add a creamy texture and a subtle flavour to your sauce.

Olives

Olives are technically a fruit and can be used to add a unique twist to your BBQ sauce. They are rich in healthy fats and have a low net carbohydrate content. A cup of olives contains approximately 5.18 grams of carbohydrates. Green or black olives can be used, depending on your preference.

Remember, when creating your keto-friendly pineapple BBQ sauce, it is important to monitor your carbohydrate intake and adjust your portions accordingly. You can also add keto-friendly sweeteners and spices to enhance the flavour of your sauce.

Carbohydrates in pineapple

Carbohydrates are one of the key sources of calories in pineapple. One cup of pineapple chunks (165g) provides 82 or 83 calories, 0.9g of protein, 21.6g or 22g of carbohydrates, and 0.2g of fat. Carbohydrates account for almost all of the calories in pineapple.

Of the 22 grams of carbohydrates in a cup of pineapple, 16 grams are in the form of sugar (fructose) and 2 grams are from fibre. Pineapple is considered a medium glycemic index (GI) fruit with a glycemic load lower than overripe bananas and watermelon but higher than low GI fruits like berries, apples, or pears.

Pineapple is not a significant source of protein, containing less than 1 gram per serving. It is also low in fat, with less than half a gram per 1-cup serving.

Pineapple is a good source of vitamin C, copper, manganese, vitamin B6, and thiamin (vitamin B1). It also contains an enzyme called bromelain, which has been associated with aiding digestion and reducing inflammation.

Sugar-free BBQ sauce recipes

Overview

Creating your own BBQ sauce is an excellent way to impress your loved ones at cookouts and grilling events. You can customise it to your liking and adjust the consistency and spice level. Plus, making your own sauce ensures you know exactly what's in it. Here are some sugar-free BBQ sauce recipes to try:

Easy Keto BBQ Sauce

This recipe requires no cooking and comes together in under five minutes. It has a sweet and tangy flavour and is the perfect addition to grilled meats. Here are the ingredients you'll need:

• 1/2 cup sugar-free ketchup (Primal Kitchen recommended)
• 3 tablespoons brown sugar substitute (Swerve Brown recommended)
• 1 tablespoon apple cider vinegar
• 1/2 tablespoon Worcestershire sauce
• 1/2 tablespoon liquid smoke (optional but recommended)
• 1/2 teaspoon garlic powder
• 1/4 to 1/2 teaspoon chipotle powder

Combine all the ingredients in a medium bowl and whisk until the brown sugar substitute dissolves, which should take about two minutes. You can adjust the measurements based on your preference for sweetness and spice. Slather this sauce on grilled meats like pulled pork, ribs, or chicken wings.

The Best Sugar-Free BBQ Sauce

This recipe has a unique blend of ingredients that come together to create a delicious and versatile sauce. It is perfect for BBQ chicken pizza, glazed meatballs, or BBQ ribs. Here's what you'll need:

• 2 tablespoons avocado oil
• 1 cup sugar-free ketchup/tomato sauce
• 1/4 cup yellow American mustard
• 1/4 cup apple cider vinegar
• 3 tablespoons Worcestershire sauce or gluten-free tamari/coconut aminos
• 1/2 cup brown sweetener
• 2 teaspoons smoked paprika
• 1/4 teaspoon cayenne
• 1 teaspoon black pepper

Finely chop an onion and some garlic. Heat the avocado oil in a small saucepan and add the onion and garlic, sautéing until soft and translucent. Then, add the remaining ingredients and simmer until the sauce thickens. You can adjust the seasoning to taste. This sauce can be stored in the fridge for up to ten days or frozen in small portions.

Homemade Sugar-Free BBQ Sauce

This recipe uses a keto ketchup as its base and a brown sugar substitute to create a sweet and tangy flavour. It is perfect for BBQ chicken, ribs, or pulled pork. Here are the ingredients:

• 1 cup sugar-free ketchup
• 4.5 tablespoons brown sugar substitute (Sukrin gold recommended) or monk fruit sweetener
• 1 tablespoon tamari soy sauce
• 1 tablespoon Worcestershire sauce
• 3 tablespoons apple cider vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon each of onion powder, garlic powder, and ancho chile powder
• 1/4 teaspoon cayenne pepper
• 1 teaspoon liquid smoke
• 1 ounce bourbon (optional)

Combine all the ingredients in a medium-sized pot and bring to a low simmer. Cook for about 45 minutes, stirring frequently. You can adjust the seasoning and add more brown sugar substitute if needed. Blend the sauce for 30 seconds until smooth. This sauce can be stored in the fridge for up to three weeks and tastes even better the next day.

Pineapple BBQ Sauce

This recipe adds a tropical twist to your classic BBQ sauce. It is perfect for grilled chicken, shrimp skewers, or pulled pork sandwiches. Here are the ingredients:

• 1 cup pineapple, blended
• 1/4 cup brown monk fruit sweetener
• 2 tablespoons apple cider vinegar
• 2 teaspoons Worcestershire sauce
• 2 tablespoons Dijon sauce
• 1 clove garlic, minced
• 1 teaspoon onion powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon black pepper

Combine all the ingredients in a saucepan and simmer on low heat for 15 to 20 minutes, stirring occasionally. Adjust the seasoning to taste. Allow the sauce to cool before storing it in sealable glass jars. It will keep for about a week in the fridge.

Store-bought keto-friendly BBQ sauces

While pineapple is not considered keto-friendly due to its high natural sugar content, you can still enjoy barbecue sauce while following a low-carb diet. Here are some store-bought keto-friendly BBQ sauce options to satisfy your cravings:

Rays No Sugar Added BBQ Sauce

With only 3 grams of net carbs per 2 tablespoons, this sauce is a great option for those watching their carb intake.

G Hughes Sugar Free BBQ Sauce

This classic BBQ sauce has been a popular choice for years, and it's now available in a sugar-free, keto-friendly version. It offers a choice of flavours, including hickory, honey, and maple brown. Each flavour has 2 grams of carbs per tablespoon, making it a good option for those on a keto diet.

Ken Davis Sassy 2 Carb BBQ Sauce

With just 2 grams of net carbs per 2 tablespoons, this sauce is another excellent choice for keto dieters.

Primal Kitchen Classic Barbecue Sauce

Primal Kitchen is a cult favourite brand that has been at the forefront of healthy living for years. Their classic barbecue sauce delivers a bold flavour thanks to ingredients like cumin and chipotle powder. It can be used as a marinade, dipping sauce, or brushed onto ribs and chicken wings during grilling for a flavour boost.

Primal Kitchen Golden Barbecue Sauce

This sauce is different from the classic one, mimicking a yellow mustard-based South Carolina barbecue sauce. It has a sweet and tangy flavour, perfect for pulled pork and veggies, or as a dipping sauce for grilled chicken strips.

Lillie's Q Zero Sugar Carolina Barbecue Sauce

Lillie's Q offers a close match to the North Carolina-style barbecue sauce, but without any added sugar. Dubbed Western Carolina Tomato, it has a slight tang, just like the vinegary Carolina barbecue sauce. This sauce is recommended for use on pulled pork, brisket, and smoked chicken.

The New Primal Classic Barbecue Cooking & Dipping Sauce

This Whole30 and keto-compliant sauce is sweetened with pineapple juice concentrate, adding a tangy twist to the mix of spicy, smoky, and naturally sweet BBQ ingredients. However, it contains grass-fed beef bone broth powder, so it's not suitable for vegetarian or vegan dishes.

Keto Primo Oh So Sweet Super BBQ Sauce

This sauce stands out for its ability to achieve a beautiful level of sweetness without any sugar. It uses monk fruit as a sweetener, along with ingredients like apple cider vinegar, pink Himalayan sea salt, and butter, resulting in an addictive BBQ sauce taste. With 2 grams of carbohydrates per tablespoon, it's perfect for those on a low-carb or low-glycemic diet.

Stevia Sweet BBQ Sauce

Fully keto-approved and sweetened only with stevia, this sauce delivers a lovely sweetness that blends well with the core BBQ ingredients. It contains keto-friendly ingredients like salt, vinegar, chilli, and garlic. It comes in 'original' and 'spicy' flavours, making it versatile for different taste preferences. Each flavour has only 2 grams of carbs per serving, making it a great low-carb option.

Tessemae’s Natural Mild Buffalo BBQ Sauce

This sauce has a beautifully spicy flavour without being overpowering, closely resembling non-keto BBQ sauces. It contains 2 grams of carbs per tablespoon and is sweetened with sucralose.

Simple Girl Organic Carolina Kick BBQ Sauce

This sauce features stevia as a natural sweetener, making it a popular choice among those following a keto diet. It offers a blend of spice, sweetness, and tang in hot, sweet 'n' spicy, and Carolina kick flavours. It has a slightly thinner consistency than some other sauces, but this means fewer additives and only 1 gram of carb per 2 tablespoons.

AlternaSweets Sweet & Smokey BBQ Sauce

This sauce uses two sweeteners, stevia and erythritol, both of which are zero-calorie and zero-carb options. True to its name, it has a strong smoky flavour and 2 grams of carbs per tablespoon, which is fairly standard.

Lynchburg Tennessee Whiskey Sweet & Mild

This sauce stands out for its dynamic flavour, incorporating vinegar, citrus, and spice to give it a real kick. It's an excellent choice not just for keto dieters but also for anyone looking for a delicious BBQ sauce. With only 1 gram of carb per serving, it's perfect for those on keto and those with diabetes.

How to make keto BBQ sauce

Ingredients

• No-sugar-added ketchup
• Worcestershire sauce
• Liquid smoke
• Apple cider vinegar
• Ground mustard powder
• Cayenne powder (optional)
• Garlic powder
• Onion powder
• Black pepper
• Allspice
• Blackstrap molasses (optional)
• Xanthan gum (optional)
• Monk fruit sweetener (optional)

Method

• Place all the ingredients in a medium-sized bowl and whisk together.
• Store in an airtight container in the refrigerator for up to 2 weeks.

Tips

• If you want to add a little extra sweetness to your sauce, you can include a tablespoon of blackstrap molasses. While this does contain some sugar, it only adds a negligible amount of carbs and gives the sauce a more authentic texture and flavor.
• If you want a thicker sauce, you can add some xanthan gum to the mixture.
• If you want to make the sauce even sweeter, you can add a low-carb sweetener like monk fruit.

Frequently asked questions