For those following a keto, low-carb, or even sugar-free diet, finding suitable BBQ sauces can be a challenge. Most store-bought options are packed with sugar and high-carb fillers. But don't worry, you can still enjoy the taste of BBQ with a homemade keto mustard BBQ sauce. This article will explore the creation of a keto-friendly mustard BBQ sauce that doesn't compromise on flavor. This Carolina Gold Mustard BBQ Sauce belongs in the BBQ sauce hall of fame. It's the perfect balance of zingy vinegar + pinch of sweet + just the right amount of spice - and I am fully enjoying slathering it on just about everything right now.
What is Mustard BBQ Sauce?
First of all, BBQ sauce isn't only one color (red). It can be vinegar-based, tomato-based, mayo-based, and yes, even mustard based. Traditionally, barbecue sauce starts with ketchup or tomatoes and a whole lot of sugar. Starting with mustard solves that problem nicely and makes for a really unique, boldly flavored, tangy, semi-sweet sauce.
The perfect mustard base BBQ sauce for pork, chicken and more! Every BBQ lover or griller needs a slew of go-to sauces like this keto friendly KC Style Sauce, this low carb Alabama white sauce, and even a keto Texas style Mop sauce recipe. While I love all of these sauces, this mustard sauce has my whole heart. I love to BBQ year round (not just for summer) and this sauce is amazing on everything from my favorite pulled pork to crispy chicken wings (and everything in between).
After 5-minutes of "very careful and arduous" research, I'm inclined to believe this Eater article that claims that we owe the invention of mustard-based bbq sauce to German immigrants settling in South Carolina. Part of South Carolina is known for its yellow barbecue sauces made primarily of yellow mustard, vinegar, sugar and spices.
Why Choose Mustard BBQ Sauce?
Mustard BBQ sauce offers a unique flavor profile compared to traditional tomato-based sauces. It's tangy, vibrant, and pairs exceptionally well with pulled pork and chicken. The mustard base provides a natural sharpness that cuts through the richness of the meat. The best part is this sauce is made up of kitchen staples (minus the keto sweetener) and it has a really great texture. I find that having a nice sweet and spicy balance to it also balances out the tanginess of the mustard.
Read also: Easy Low-Carb Cheese Crackers
For those on a keto diet, mustard is a great base because it is naturally low in carbs. Generally most brands of mustard are going to be low carb, but some will sneak in sweeteners so just check the label if you aren’t sure. Otherwise, use your favorite brand. This makes it easier to control the sugar content and create a truly keto-friendly sauce.
Key Ingredients for Keto Mustard BBQ Sauce
Here's a breakdown of the essential components for crafting a delicious keto mustard BBQ sauce:
Yellow Mustard: This is the foundation of the sauce, providing the characteristic tangy flavor. A classic yellow mustard is the best option for this bbq sauce. We’re using a bottle of traditional, American-style yellow mustard. I’m just using ballpark style American yellow mustard. Skip the Dijon or spicy brown mustard this time as they will change the unique flavor.
Sweetener: To balance the tanginess of the mustard, a keto-friendly sweetener is essential. I like using this version of a syrup because it doesn’t re-crystalize (like other low carb sweeteners), has zero after taste, and gives it a nicer, shiny, consistency. For this low carb barbecue sauce, I’m using my favorite brown sugar substitute: Lakanto Monkfruit Sweetener. To me, it tastes just as good as brown sugar! No weird aftertaste or cooling effect and 0 net carbs. I like Swerve Brown for this, as it’s the closest in taste and texture to real brown sugar. You can use regular granulated Swerve or any granulated sweetener instead. You can add a teaspoon of molasses to get that brown sugar flavor (it will only add about 5g of carbs to the entire recipe). Replacing the honey is a bit more tricky. I used an allulose-based honey flavored syrup and it worked perfectly. However, I realize that’s not available to everyone. My best suggestion is to use regular allulose or BochaSweet in order to keep the sauce from re-crystallizing as it cools.
Vinegar: Vinegar adds another layer of tanginess and helps to thin out the sauce. Apple cider vinegar is a popular choice, contributing a subtle sweetness. Mix - This is a mustard based BBQ sauce, so we’ll start with an entire cup of yellow mustard. You’ll also add in some chicken stock (or the liquid from cooking a pulled pork), apple cider vinegar, your favorite sugar substitute, a spoonful of molasses, Worcestershire sauce, and the seasonings.
Read also: Keto Calorie Counting: A Detailed Guide
Molasses: Molasses lends a depth of flavor and a hint of sweetness. Just about any good BBQ sauce has some molasses in it. It really adds a lot of flavor! Just be sure to use regular molasses and not the blackstrap molasses.
Worcestershire Sauce: This sauce provides umami and complexity.
Spices: A blend of spices elevates the flavor profile of the sauce. I also love adding my favorite BBQ rub to amp up the flavor. Many times store bought rubs have sugar in them (but often it’s so little) so use what you like or stick to a little smoky paprika, cayenne and tabasco to bring the heat.
Step-by-Step Recipe for Keto Mustard BBQ Sauce
This fabulous mustard bbq sauce is so easy to make, there’s simply no excuse not to. Not much to this one kids, literally dump some stuff in a pot. Stir, heat, repeat and voila. Yummy BBQ mustard sauce!
Here's a basic recipe to get you started:
Read also: Magnesium Supplements for Keto
Ingredients:
- 3/4 cup Yellow Mustard
- 1/4 cup Keto Simple Syrup or sub Low carb sweetener
- 1/4 cup Apple Cider Vinegar
- 1 tsp. Tomato Paste
- 1 tsp Worcestershire Sauce
- 1 tsp Salt
- 1 Garlic Clove minced
- 1 tsp Smoky Paprika
- 4-5 dashes Tabasco
- 1/4 tsp Cayenne optional
Instructions:
- In a small pot or saucepan, combine all the ingredients together and whisk until incorporated.
- Allow it to heat on medium low until heated through.
- Leave over low heat until serving or remove from heat and allow it to rest to room temperature.
- Place the sauce in a jar in the fridge for up to 7 days.
Tips for Perfecting Your Keto Mustard BBQ Sauce
- Adjust the Sweetness: Taste the sauce and add more sweetener as needed to achieve your desired level of sweetness. Too sweet? Too tangy? Lacking depth? Want more heat? Increase cayenne or add chopped chipotle peppers.
- Control the Heat: Cayenne pepper adds a kick. Adjust the amount to suit your spice preference.
- Simmer for Thickness: Simmering the sauce allows it to thicken slightly and meld the flavors together. Heat - Bring your pot of ingredients to a boil, reduce to a simmer, and cook for about 5-10 minutes. You want the sauce to reduce a bit and thicken up. Give it a taste and add more salt, pepper, or cayenne, depending on your preferences.
- Storage: Store the sauce in a glass jar in the refrigerator for up to a week. Once set for a while, I like to store in a glass jar for up to a week!
- Experiment: Feel free to experiment with different spices and flavor combinations to create your signature sauce. Like a little more spice or smoke flavor? Add a little bit of liquid smoke if desired or try mixing in my All Purpose BBQ Rub too.
Serving Suggestions
This keto mustard BBQ sauce is versatile and pairs well with a variety of dishes.
- Pulled Pork: The classic pairing! The tangy sauce complements the richness of the pork. I add one tablespoon of sauce per oz of pork.
- Chicken: Use it as a marinade or brush it on grilled chicken.
- Ribs: Slather it on ribs for a flavorful and keto-friendly meal. My favorite way to serve this Carolina Gold Mustard BBQ Sauce is on these Pressure Cooker Boneless Beef Ribs, but it's also phenomenal on shredded chicken, pork, and beef.
- Vegetables: Brush it on grilled vegetables like cauliflower or zucchini. Grilling: Brush onto tofu, vegetables, or plant-based meats in the last 5 minutes.
- Dipping Sauce: Serve it as a dipping sauce for keto fries or cauliflower wings. Dipping: Serve with roasted veggies, cauliflower wings, or keto fries.
Other Keto BBQ Recipes to Explore
Looking to master more BBQ recipes while staying keto? Check out these great recipes as well:
- Keto All Purpose BBQ Rub
- Keto Chipotle Smoked Ribs
- Keto BBQ Chicken Drumsticks
- Grilled Cauliflower Bacon Mac and Cheese