Keto Dieters' Guide To Bww Sauces: What's Safe And What's Not

Buffalo Wild Wings is a great place to hang out with friends and family, but it can be tricky to navigate the menu when you're on a keto diet. The good news is that there are plenty of keto-friendly options to choose from. Traditional wings are a safe bet, with zero carbs, and there are several sauces that won't kick you out of ketosis, including hot sauce, Parmesan garlic sauce, and hot BBQ sauce. Dry seasonings are also a good choice, with just 1g of carbs. If you're craving something other than wings, naked chicken tenders, bunless burgers, and certain salads can also fit into a keto diet. So, you can still enjoy a tasty meal at Buffalo Wild Wings while sticking to your keto goals!

Keto BBQ sauce ingredients

There are many different recipes for keto-friendly barbecue sauce, but most of the ingredients are the same. Here is a list of ingredients that you will need to make your own keto BBQ sauce:

• Tomato paste or sugar-free ketchup
• Apple cider vinegar
• Red wine vinegar
• Natural sweetener (e.g. erythritol, xylitol, stevia, monk fruit)
• Worcestershire sauce
• Spices (e.g. smoked paprika, onion powder, garlic powder, cayenne pepper, chili powder)
• Liquid smoke (hickory)
• Salt
• Butter

Some recipes also include diced onions, garlic, ground chipotle pepper, and dried thyme.

You can adjust the measurements and ingredients to suit your taste preferences. For example, if you prefer a sweeter sauce, you can add more sweetener or use a combination of different sweeteners. If you want a thicker sauce, you can simmer the sauce for longer. You can also customise the sauce by adding different spices, such as cinnamon, Chinese five spice, or cumin.

How to make keto BBQ sauce

Ingredients

You'll need the following ingredients to make your own keto BBQ sauce:

• Tomato paste or no-sugar-added ketchup
• Apple cider vinegar
• A sweetener (e.g. brown sugar substitute, powdered monk fruit allulose blend, or brown granular sweetener)
• Worcestershire sauce
• Liquid smoke
• Spices (e.g. smoked paprika, onion powder, garlic powder, salt, cayenne pepper, black pepper, ground mustard powder, allspice)
• Water

Method

Here's a simple method for making keto BBQ sauce:

• Combine all the ingredients in a medium-sized bowl or saucepan, adding the water last and stirring to mix.
• Bring the mixture to a gentle boil over medium-high heat, then reduce to medium-low.
• Simmer, stirring frequently, until the sauce reaches your desired consistency. This should take around 15-20 minutes.
• Taste the sauce and adjust the seasoning, sweetness, and spiciness to your preference.
• Allow the sauce to cool and thicken, then transfer it to an airtight container and store it in the refrigerator.

Tips

• You can adjust the consistency of your sauce by adding more or less water. Start with a smaller amount and gradually add more until you reach the desired thickness.
• If you want to enhance the smoky flavor, you can add more liquid smoke.
• For a spicy kick, add cayenne pepper, red pepper flakes, hot sauce, or buffalo sauce.
• You can also add yellow mustard or lemon juice for extra flavor.
• If you're making a large batch, you can freeze the sauce in portions and thaw them as needed.

Storing keto BBQ sauce

Storing in the Fridge

Keto BBQ sauce can be stored in an airtight container in the refrigerator for up to 2 weeks. This is the best way to ensure your sauce stays fresh. You can use a mason jar, condiment bottle, or any other airtight container.

Storing in the Freezer

If you want to store your keto BBQ sauce for longer, you can freeze it! Portion the sauce into an ice cube tray and freeze, then pop out individual portions as needed. You can also freeze the whole batch and thaw it in the fridge overnight. Frozen keto BBQ sauce will last for 3-6 months.

Storing at Room Temperature

It is not recommended to store homemade keto BBQ sauce at room temperature or in the cupboard. Unlike store-bought sauces, homemade BBQ sauce does not contain added preservatives, so it is best to keep it in the fridge to prevent spoilage.

Keto BBQ sauce nutritional info

BBQ sauce is a must-have for summer grilling, adding flavour to chicken, ribs, and burgers. However, traditional BBQ sauces are loaded with added sugar, making them unsuitable for a keto diet. Luckily, there are now several keto-friendly options available, both store-bought and homemade.

Store-Bought Keto BBQ Sauces

Several store-bought keto BBQ sauces are available, with varying nutritional profiles. Here are the carb counts per serving for some popular brands:

• Sweet Baby Ray's BBQ Sauce: 18 grams of carbs per 2 tbsp
• Famous Dave's Rich & Sassy BBQ Sauce: 14 grams of carbs per 2 tbsp
• King's Hawaiian Sweet Pineapple BBQ Sauce: 15 grams of carbs per 2 tbsp
• Kraft Hickory Smoke BBQ Sauce: 13 grams of carbs per 2 tbsp

Some keto-friendly brands include:

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

Homemade Keto BBQ Sauce

For those who want to make their own keto BBQ sauce at home, here is a basic recipe:

Ingredients:

• Low-Sugar Ketchup (or sugar-free tomato sauce)
• Worcestershire Sauce
• Liquid Smoke
• Ground Mustard Powder
• Cayenne Powder (optional)

Nutrition Information:

For one serving (2 tbsp) of this keto BBQ sauce:

• Calories: 29
• Total Carbs: 5.5g
• Net Carbs: 3.93g
• Fiber: 0.05 grams
• Sugar Alcohols: 0.039g
• Protein: 0.14g
• Fat: 0.04g

Recipes:

#### Recipe 1:

Ingredients:

• 1/2 cup sugar-free ketchup
• 3 tbsp brown sugar substitute
• 1 tbsp apple cider vinegar
• 1/2 tbsp Worcestershire sauce
• 1/2 tbsp liquid smoke
• 1/2 tsp garlic powder
• 1/4 to 1/2 tsp chipotle powder

Nutrition Information (per serving/2 tbsp):

Carbohydrates: 3.2g

#### Recipe 2:

Ingredients:

• 2 1/2 6-oz cans tomato paste
• 1/2 cup apple cider vinegar
• 1/4 cup powdered monk fruit sweetener
• 2 tbsp Worcestershire sauce
• 1 tbsp liquid hickory smoke
• 2 tsp smoked paprika
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp sea salt
• 1/4 tsp chili powder
• 1/4 tsp cayenne pepper
• 1 1/2 cups water

Nutrition Information (per serving/2 tbsp):

• Calories: 9
• Carbohydrates: 2g

Whether store-bought or homemade, keto BBQ sauces are a great way to add flavour to your favourite grilled dishes while staying within your carb allowance. With a variety of options available, you can find one that suits your taste preferences and nutritional needs.

Foods to eat with keto BBQ sauce

There are several keto-friendly barbecue sauces available in the market, such as Primal Kitchen Classic Barbecue Sauce, G Hughes Smokehouse Sugar-Free Original BBQ Sauce, and Rays No Sugar Added BBQ Sauce. However, if you want to make your own keto BBQ sauce at home, you can easily do so with a few simple ingredients.

• BBQ Chicken Pizza: Spread the keto BBQ sauce over a low-carb pizza crust, such as fathead dough or a chaffle base. Top it with shredded mozzarella, sliced red onions, and cooked chicken breast. You can also add fresh cilantro or basil for extra flavor.
• Glazed Meatballs: Toss cooked meatballs in warm keto BBQ sauce to create a flavorful glaze. You can serve these as an appetizer or snack, and if you're making mini meatball canapes, consider adding a toothpick for easy serving and garnishing with green onions for color.
• BBQ Ribs or Pulled Pork: Brush the keto BBQ sauce onto ribs or pulled pork during the final stage of cooking, either in the oven or air fryer. The sauce will slightly caramelize, creating a rich glaze without added sugars, perfect for a satisfying barbecue meal.
• Chicken – Use the keto BBQ sauce with chicken in various ways, such as saucy BBQ chicken legs, Crock Pot chicken legs, keto chicken nuggets, keto chicken tenders, grilled chicken, or bacon-wrapped chicken. You can also use it as a dipping sauce for chicken wings.
• Pizza – Instead of marinara sauce, use keto BBQ sauce on keto or cauliflower pizza. It pairs well with chicken, red onions, cheddar cheese, and a drizzle of ranch dressing as toppings.
• Shredded Meats – Mix the keto BBQ sauce with shredded meats like pulled pork or Instant Pot chicken, or use it for pulled pork sandwiches served on low-carb hamburger buns.
• Ground Beef – This sauce is excellent on burgers. Add some cheddar cheese, lettuce, tomatoes, and maybe even caramelized onions and bacon for a fancier option. You can also use it as a glaze for keto meatloaf.
• Salad – The keto BBQ sauce can be drizzled over a BBQ chicken salad.

So, whether you're looking for store-bought options or wanting to make your own keto BBQ sauce, there are plenty of delicious food combinations to explore and enjoy!

Frequently asked questions