For those following a ketogenic diet, summer grilling and BBQ gatherings don't have to mean sacrificing flavor. A great BBQ sauce is thick, tangy, and zesty, but is bbq sauce keto friendly? Traditional BBQ sauces are often loaded with added sugar, making them difficult to incorporate into a low-carb lifestyle. However, with a few smart swaps, you can enjoy delicious homemade keto BBQ sauce or find suitable store-bought options. This guide will walk you through everything you need to know about keto BBQ sauce, including recipes, brand recommendations, and tips for making the perfect low-carb condiment.
Understanding BBQ Sauce and Keto
Typically, a keto diet involves consuming a very low amount of carbohydrates, usually between 20-50 grams per day. The high sugar content in most traditional BBQ sauces makes them unsuitable for this dietary approach.
Here are some popular BBQ sauce brands and their carb counts per serving (2 tablespoons):
- Sweet Baby Ray's BBQ Sauce - 18 grams of carbs
- Famous Dave's Rich & Sassy BBQ Sauce - 14 grams of carbs
- King's Hawaiian Sweet Pineapple BBQ Sauce - 15 grams of carbs
- Kraft Hickory Smoke BBQ Sauce - 13 grams of carbs
Best Keto BBQ Sauce Brands
Fortunately, there's an increasing number of store-bought keto BBQ sauces available, and the taste keeps getting better. Here are some recommended brands:
- Ray's 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
Making Your Own Low Carb BBQ Sauce
For those who prefer a homemade option, creating your own keto BBQ sauce is surprisingly simple. Here are two approaches: a quick version using low-sugar ketchup and a recipe that starts from scratch.
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Quick Keto BBQ Sauce Recipe
This recipe utilizes no-sugar-added ketchup as a shortcut.
Ingredients:
- 1 cup Low Sugar Ketchup (like Heinz No Sugar Added Ketchup)
- 2 tablespoons Worcestershire Sauce (or coconut aminos for soy-free)
- 1 teaspoon Liquid Smoke
- 1/4 cup Apple Cider Vinegar
- 2 tablespoons Brown Swerve (or other keto-friendly brown sugar substitute)
- 1 teaspoon Garlic Powder
- 1/2 teaspoon Salt
- 1/4 teaspoon Black Pepper
- 1/4 teaspoon Ground Mustard Powder
- 1/8 teaspoon Cayenne Powder (optional)
Instructions:
- Add all the ingredients for the bbq sauce to a small sauce pan on medium heat.
- Use a silicone bottom whisk to combine the ingredients.
- Cook the sauce for 8-10 minutes - it should be slightly looser than bottled bbq sauce since it will continue to thicken as it cools.
Homemade Keto BBQ Sauce Recipe (From Scratch)
This recipe avoids ketchup altogether, offering a "cleaner" keto option.
Ingredients:
- 1/4 cup apple cider vinegar
- 1 tablespoon tomato paste
- Monk fruit sweetener (to taste)
- Soy sauce (or coconut aminos)
- Balsamic vinegar
- Liquid Smoke - Optional. Add a very small dash of liquid smoke to create a smoky keto friendly bbq sauce. Add a 1.4 teaspoon and taste before adding more to get the right level of smokiness to your sauce.
Instructions:
- Heat a saucepan over medium-low heat.
- Add all ingredients, stir to combine, and bring to a low simmer for 5 minutes. You don't want it to boil, just get warmed through.
- (If using dates, transfer the BBQ sauce to a blender, and blend on high speed for 2 minutes.)
- Store in an airtight container or wide mouth pint mason jar.
Detailed Keto BBQ Sauce Recipe (Conventional Method)
Ingredients:
- Finely chopped onion and garlic
- Avocado oil
- 1/4 cup apple cider vinegar
- Sugar-free Worcestershire
- Brown granular sweetener
- Liquid Smoke - Optional
Instructions:
- Finely chop onion and garlic.
- Heat the avocado oil in a small saucepan and add the onion and garlic.
- Sauté for one to two minutes or until onion is soft and translucent.
- Add the remaining ingredients and turn heat down.
- Simmer until sauce has thickened. Adjust seasoning to taste.
Detailed Keto BBQ Sauce Recipe (Thermal Method)
Ingredients:
- Onion and garlic
- Avocado oil
- 1/4 cup apple cider vinegar
- Sugar-free Worcestershire
- Brown granular sweetener
- Liquid Smoke - Optional
Instructions:
- Place onion and garlic into the mixer bowl; chop 3 sec/speed 4. Scraped down sides of the bowl.
- Add the avocado oil; cook 4 min/110°C/stir.
- Add the remaining ingredients to the mixer; cook 14 min/110°C/speed 1.
No-Cook Keto BBQ Sauce Recipe
This recipe requires no cooking, just whisk together the ingredients and you’ve got the best BBQ sauce on the planet.
Ingredients:
- Swerve Brown (as a brown sugar substitute)
- Unsweetened ketchup from Primal Kitchen (or tomato paste with water)
- Chipotle powder
- Liquid smoke
Instructions:
- In a medium bowl, whisk all the ingredients together until the brown sugar substitute dissolves, about 2 minutes.
Tips for the Best Keto BBQ Sauce
- Adjust Sweetness: Add keto-friendly sweeteners to taste.
- Control Thickness: Simmer the sauce longer for a thicker consistency. For a thinner sauce, add water or broth.
- Add Smoke: Liquid smoke is essential for that classic BBQ flavor.
- Incorporate Tanginess: Apple cider vinegar adds a good amount of tanginess to the sauce and helps to cut the sweetness and fat when used on ribs etc.
- Adjust Spiciness: Add cayenne powder or chipotle powder for heat.
- Use Fresh Ingredients: Sautéing fresh garlic and onion enhances the flavor.
- Consider Substitutions: Coconut aminos can replace Worcestershire sauce for those avoiding soy or fish.
Serving Suggestions
Keto BBQ sauce is versatile and can be used in many ways:
- BBQ Chicken Pizza: Spread keto barbecue 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.
- Glazed Meatballs or Glazed Chicken: Toss cooked meatballs in warm keto barbecue 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. The sauce is also fantastic for grilled chicken legs or something like air fryer chicken wings.
- BBQ Ribs or Pulled Pork: Brush keto barbecue sauce onto ribs or pulled pork during the final stage of cooking, either in the oven or air fryer.
- Dipping Sauce: Serve with wings, veggies, or keto-friendly fries.
- Salad Dressing: Drizzle over salads for a tangy kick.
- Keto Pulled Pork
- Air Fryer BBQ Wings
- Keto Ribs
- Bacon Wrapped Chicken Kabobs
- Keto Smoked BBQ Meatloaf
Storing Keto BBQ Sauce
- Store the cooled sugar-free bbq sauce in the fridge for up to 10 days.
- This keto BBQ sauce stores beautifully. I like to keep it in a wide-mouth pint mason jar, it stays fresh in the fridge for up to 3 months, or you can freeze it for up to a year.
Keto Sweeteners
BBQ sauce is typically made with a lot of sugar. Some recipes use brown sugar. Others rely on molasses or fruit compotes. With keto and low carb diets gaining more attention in recent years, it is becoming easier to find keto-friendly BBQ sauces both in grocery stores and online.
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By using a keto-friendly sweetener, you immediately cut many of the carbs in traditional sauce. The BBQ sauce will thicken as it cooks and again once it cools.
Common Questions
- Is no sugar added ketchup keto? Some choose to avoid low sugar ketchup because it is sweetened with sucralose. If low sugar ketchup doesn't fit in your diet, you can still make a delicious homemade keto bbq sauce.
- Can I use tomato sauce instead of tomato paste? Tomato paste is best for a thick, concentrated sauce. If you only have tomato sauce, simmer longer to reduce and thicken.
- How do I sweeten this for Whole30? Use 8 pitted medjool dates instead of monk fruit. Blend after simmering to fully incorporate.
- Can I freeze keto BBQ sauce? Yes! Store in a wide mouth mason jar and freeze for up to 1 year. Thaw overnight in the fridge before using.
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