Best Keto Bbq Sauce: Top Picks And Reviews

The ketogenic diet is a low-carbohydrate way of eating that has been known to help people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. For those following a keto diet, barbecue sauce is often a no-go because it's loaded with added sugar. However, there are a growing number of store-bought keto-friendly barbecue sauces on the market, as well as recipes for making your own at home.

Store-bought keto BBQ sauce options

If you're following a keto diet, you might be wondering if you can still enjoy a tasty barbecue sauce. The good news is that there are several store-bought keto BBQ sauce options available that won't compromise your low-carb lifestyle. Here are some of the best brands to try:

• Primal Kitchen: A cult favourite among keto enthusiasts, Primal Kitchen offers two delicious BBQ sauce options. Their classic barbecue sauce has a bold flavour thanks to cumin and chipotle powder. If you're looking for something a little different, their Golden barbecue sauce is a South Carolina-style sauce that's sweet and tangy, perfect for pulled pork and veggies.
• Lillie's Q Zero Sugar Carolina Barbecue Sauce: This sauce is a close match to the traditional North Carolina-style barbecue sauce, but without the added sugar. It has a slight tang that you'd expect from a vinegary Carolina barbecue sauce.
• The New Primal Classic Barbecue Cooking & Dipping Sauce: This sauce is both keto- and Whole30-compliant. It has a delicious mix of spicy, smoky, tangy, and naturally sweet flavours, including 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 sugar-free option contains sucralose, which is keto-friendly. Some reviewers suggest adding ingredients like Dijon mustard and chipotle powder to enhance the mild flavour.
• Stevia Sweet Barbecue Sauce: Sweetened with stevia, this sauce has only two carbs per serving. You can easily customise it by adding ingredients like cayenne, smoked paprika, or garlic to suit your taste preferences.
• Rays No Sugar Added BBQ Sauce: With only 3 grams of net carbs per 2 tablespoons, this sauce is a great keto-friendly option.
• Ken Davis Sassy 2 Carb BBQ Sauce: This sauce also has a low carb count, with just 2 grams of net carbs per 2-tablespoon serving.

While these store-bought options are convenient, some people prefer to make their own keto BBQ sauce at home to suit their specific taste preferences. You can find various recipes online or even create your own unique blend by experimenting with different ingredients.

Homemade keto BBQ sauce recipes

Overview

Keto BBQ sauce is a great way to add flavour to grilled meats and burgers without the added sugar and carbs found in traditional BBQ sauces. Most store-bought BBQ sauces are loaded with sugar, corn syrup, and fillers, which can be a problem if you're following a keto diet. However, it's easy to make your own keto-friendly version at home with just a few simple ingredients.

Ingredients

The base of a good keto BBQ sauce typically includes tomato paste or tomato sauce, apple cider vinegar, and a sweetener such as erythritol, xylitol, or monk fruit. You'll also need some spices like garlic powder, onion powder, and smoked paprika to give it that signature BBQ flavour. Some recipes also call for liquid smoke, which adds a smoky flavour to the sauce.

Method

The method for making keto BBQ sauce is generally quite simple. You'll just need to combine all the ingredients in a saucepan and simmer for about 30 minutes, stirring occasionally, until the sauce has thickened. Then, simply let it cool and store it in an airtight container in the refrigerator.

Recipe Ideas

• Basic Keto BBQ Sauce: This recipe uses sugar-free ketchup or tomato sauce, apple cider vinegar, Worcestershire sauce, smoked paprika, onion powder, garlic powder, cayenne pepper, and a natural sweetener like stevia or erythritol. Simply combine all the ingredients in a saucepan, simmer for 5 minutes, and allow to cool.
• Award-Winning Keto BBQ Sauce: This recipe uses tomato paste, apple cider vinegar, powdered monk fruit sweetener, Worcestershire sauce, liquid hickory smoke, smoked paprika, garlic powder, onion powder, sea salt, chilli powder, and cayenne pepper. Combine the ingredients in a saucepan, adding water until the sauce reaches the desired consistency. Bring to a gentle boil and then simmer for about 20 minutes, stirring frequently, until thickened.
• No-Cook Keto BBQ Sauce: This recipe is unique in that it requires no cooking. Simply whisk together sugar-free ketchup, brown sugar substitute, apple cider vinegar, Worcestershire sauce, liquid smoke, garlic powder, and chipotle powder until the sweetener dissolves. This sauce is perfect for those who want a quick and easy option.
• Low-Carb BBQ Sauce: This recipe uses canned tomato sauce, onion powder, garlic powder, chilli powder, Worcestershire sauce, Dijon or regular mustard, a concentrated sweetener like stevia or monk fruit, liquid smoke, sea salt, and apple cider vinegar. Combine all the ingredients in a small saucepan and bring to a boil. Reduce the heat and simmer for about 30 minutes, stirring occasionally, until the sauce is thickened.
• Tangy and Bold Keto BBQ Sauce: This recipe uses tomato paste, water, apple cider vinegar, red wine vinegar, low-carb brown sugar substitute, diced onion, minced garlic, ground cloves, dried thyme, ground chipotle pepper, liquid smoke, Worcestershire sauce, black pepper, and butter. Simmer the first ten ingredients for 45 minutes, then blend in the remaining ingredients until smooth. This recipe has a bold, tangy flavour with a gentle heat.

Sweeteners and substitutes in keto BBQ sauce

Keto barbecue sauces typically contain no added sugar, relying instead on sweeteners and substitutes to achieve the right flavour. The best keto BBQ sauce will be thick, tangy, and zesty, with a good balance of spice, smoke, and sweetness.

Sweeteners

There are several keto-friendly sweeteners that can be used in BBQ sauce, including:

• Erythritol
• Xylitol
• Stevia
• Monk fruit
• Swerve Brown
• Allulose
• Lakanto Golden
• Sukrin Gold
• Natvia
• SoNourished
• Coconut sugar

Some recipes also include honey, but this is not typically keto-friendly.

Substitutes

There are several substitutes you can use in place of traditional BBQ sauce ingredients to make them keto-friendly:

• Tomato paste instead of tomato sauce
• Apple cider vinegar or lemon juice instead of white vinegar
• Liquid smoke for a smoky flavour
• Spices such as smoked paprika, sea salt, garlic powder, onion powder, cayenne pepper, and chilli powder
• Sugar-free or low-sugar ketchup
• Sugar-free or low-sugar Worcestershire sauce
• Butter to round out the flavour and help the sauce spread

Best meats to pair with keto BBQ sauce

The best meats to pair with keto BBQ sauce are those that benefit from a long, slow cook, such as ribs, brisket, pulled pork, and chicken.

Keto BBQ sauce is a great way to add flavour to meat without adding carbs. It can be used as a sauce, marinade, or baste and is a welcome addition to grilled meats.

Ribs are a popular choice for keto BBQ sauce. You can baste them with the sauce as they cook, or serve it as a dipping sauce on the side. Brisket also works well with keto BBQ sauce, as the long cooking time allows the sauce to really soak in and add flavour to the meat. Pulled pork is another good option, as the sauce helps to keep the meat moist and tasty. Chicken is versatile and can be grilled, smoked, or pressure-cooked and served with keto BBQ sauce.

Keto BBQ sauce can also be used on steak, sausages, chicken wings, and even as a base for pizza. It is a versatile sauce that can be used in many different ways to add flavour to your favourite keto-friendly meats.

How to store keto BBQ sauce

Storing keto BBQ sauce depends on whether it's homemade or store-bought.

Storing Store-Bought Keto BBQ Sauce

Store-bought keto BBQ sauce can be stored in a pantry or any dry storage area, as long as it remains unopened. Once opened, it should be refrigerated. Check the label for specific instructions.

Storing Homemade Keto BBQ Sauce

Homemade keto BBQ sauce should be stored in an airtight container in the refrigerator. It will last for up to 10 days, and the flavor may mellow over time.

Freezing Keto BBQ Sauce

You can also freeze keto BBQ sauce in small portions to defrost as needed. This is a great option if you've made a large batch and don't plan to use it all within a couple of weeks.

Frequently asked questions