For those embracing a ketogenic diet, the thought of cookout season might conjure images of limited options. However, the rise in popularity of keto, paleo, and Whole30 lifestyles has led to a surge in keto-friendly products, including barbecue sauces that deliver the bold flavors you crave without the high carb count. This article explores the best store-bought keto BBQ sauces and provides a homemade option for those who prefer a DIY approach.
The Keto BBQ Landscape
Barbecue sauce often contains a significant amount of sugar, making it a challenge for those following a low-carb diet. Fortunately, many brands now offer keto BBQ sauces that allow you to enjoy the taste of barbecue without compromising your dietary goals. These sauces use alternative sweeteners and low-carb ingredients to replicate the classic BBQ flavor.
Why Choose Keto BBQ Sauce?
- Low Carb Count: Keto BBQ sauces are formulated to minimize the number of net carbs, making them suitable for a ketogenic diet.
- Sugar-Free Options: Many keto BBQ sauces are sugar-free, using alternative sweeteners like stevia, monk fruit, or erythritol.
- Versatility: Keto BBQ sauces can be used as marinades, dipping sauces, or brushed on meats during grilling.
- Flavorful: Despite being low in carbs and sugar, keto BBQ sauces offer a range of flavors, from classic and smoky to sweet and tangy.
Store-Bought Keto BBQ Sauce Brands: A Comprehensive Review
Here's a detailed look at some of the best store-bought keto BBQ sauces available, highlighting their unique characteristics and flavor profiles.
Primal Kitchen Classic BBQ Sauce
Key Features:
- Organic ingredients
- Bold flavor with cumin and chipotle powder
- Suitable for marinades and dipping sauces
Primal Kitchen has established itself as a leader in the healthy living market. Their classic barbecue sauce delivers a robust flavor that many keto dieters miss. The inclusion of cumin and chipotle powder gives it a bold kick, making it ideal for marinating meats or brushing on ribs and chicken wings during the final minutes of grilling.
Primal Kitchen Golden BBQ Sauce
Key Features:
- Mimics South Carolina mustard-based BBQ sauce
- Sweet and tangy flavor
- Recommended for pulled pork and veggies
In contrast to the classic sauce, Primal Kitchen's golden barbecue sauce offers a sweet and tangy alternative. Inspired by yellow mustard-based South Carolina barbecue sauce, it omits the smoky flavor and relies on the natural sweetness of tomatoes and balsamic vinegar for its distinctive taste. This sauce pairs well with pulled pork, grilled chicken strips, and vegetables.
Read also: Low-Carb Alfredo Sauce Guide
Lillie's Q Western Carolina Tomato Sauce
Key Features:
- Sugar-free version of North Carolina-style BBQ sauce
- Tangy flavor
- Recommended for pulled pork, brisket, and smoked chicken
For those who love North Carolina-style barbecue, Lillie's Q Western Carolina Tomato Sauce is an excellent option. This sauce captures the essence of vinegary Carolina barbecue sauce without any added sugar. It's perfect for enhancing the flavor of pulled pork, brisket, and smoked chicken.
True Made Foods No Sugar Added BBQ Sauce
Key Features:
- Sweetened with vegetables (carrots, butternut squash, spinach)
- Unique sweet and tangy taste
- Soy and dairy-free
True Made Foods offers a unique take on keto BBQ sauce by sweetening it with a blend of vegetables, including carrots, butternut squash, and spinach. This results in a naturally sweet and tangy flavor profile. Made with organic ingredients, this tangy keto BBQ sauce is both soy and dairy-free. It has a tangy, tomato-based flavor that is enhanced by the addition of balsamic vinegar and wholesome spices. It is unsweetened.
G Hughes Smokehouse BBQ Sauce
Key Features:
- Sugar-free
- Sweet and smoky flavor
- Thick and rich texture
G Hughes Smokehouse BBQ Sauce is a popular choice for those seeking a sugar-free BBQ sauce with a classic flavor. It is a sugar-free tomato and cider vinegar-based sauce that has a sweeter taste and lots of smokey flavors. It doesn’t have a bold spicy flavor, and the texture is thick and rich like a traditional full carb BBQ sauce.
Other Notable Brands
- Walden Farms Original BBQ Sauce: A decent option with apple cider, Dijon mustard, Worcestershire sauce, and cayenne pepper for a kick. The only downside was the thin texture.
- Simple Girl Carolina Kick: Stevia-sweetened with a good balance of sweet and mildly spicy flavors. You can taste the smokiness, and it has lots of flavor.
- Blues Hog Sugar Free Champions’ Blend BBQ Sauce: Crafted to hit the trifecta of sweet heat, rich smokiness, and a tangy finish, this sauce offers that “wow” factor in every bite - you’d never know we left out the sugar!
Considerations When Choosing a Keto BBQ Sauce
- Sweeteners: Pay attention to the type of sweetener used in the sauce. Common keto-friendly sweeteners include stevia, monk fruit, erythritol, and allulose. Some sauces may contain sucralose, which is keto-friendly but may be avoided by those who prefer natural sweeteners.
- Ingredients: Check the ingredient list for any hidden sugars or high-carb ingredients. Also, be mindful of potential allergens or ingredients you may want to avoid, such as soy or dairy.
- Flavor Profile: Consider your personal preferences when choosing a keto BBQ sauce. Do you prefer a classic smoky flavor, a sweet and tangy taste, or a spicy kick?
- Carb Count: Always check the nutrition label to ensure the sauce fits within your daily carb limit.
DIY Keto BBQ Sauce: A Homemade Recipe
For those who enjoy cooking from scratch, making your own keto BBQ sauce is a great way to control the ingredients and customize the flavor to your liking. Here's a simple and delicious recipe:
Ingredients
- 6 oz organic tomato paste
- ¼ cup raw apple cider vinegar (with the "mother")
- ¼ cup brown sweetener (such as brown Swerve or monk fruit sweetener)
- ¼ cup chicken bone broth (or water)
- 1 teaspoon liquid smoke (natural)
- 2 teaspoons Worcestershire sauce (gluten-free, no high-fructose corn syrup or MSG)
- 1 teaspoon smoked paprika (organic)
- ½ teaspoon onion powder (organic)
- ½ teaspoon garlic powder (organic)
- ½ teaspoon mustard powder (organic)
- ¼ teaspoon cayenne pepper (organic, or more to taste)
- Sea salt to taste
Instructions
- Combine Ingredients: In a medium saucepan, combine the tomato paste, chicken bone broth (or water), and brown sweetener.
- Add Spices: Add the liquid smoke, Worcestershire sauce, smoked paprika, onion powder, garlic powder, mustard powder, cayenne pepper, and salt to the saucepan.
- Simmer: Place the saucepan over medium heat and bring the mixture to a simmer. Reduce the heat to low and let the sauce simmer for 10-15 minutes, stirring occasionally until it has thickened to your desired consistency.
- Cool and Blend (Optional): Remove the saucepan from the heat and let the sauce cool slightly.
- Add apple cider vinegar: Add the apple cider vinegar and whisk until mixed in well.
- Blend (Optional): Once it's cool enough, you have the option to blend it until it's smooth or don't worry about it if you like the texture as it is.
- Store: Pour the sauce into a jar or bottle and store it in the refrigerator for up to 2 weeks.
Tips and Variations
- Sweetness: Adjust the amount of brown sweetener to taste.
- Spice: Increase the amount of cayenne pepper for a spicier sauce.
- Storage: Store the sauce in an airtight container in the refrigerator for up to 2 weeks. For longer storage, freeze the sauce in ice cube trays.
- Usage: Use this sauce as a marinade for meats or as a dipping sauce for vegetables.
Nutritional Information (per 2 tablespoons)
- Macros for lemon curd are figured with MyFitnessPal, with the ingredients I use in the recipe.
Read also: Easy Low-Carb Cheese Crackers
Read also: Keto Calorie Counting: A Detailed Guide