Best Types Of Bbq Sauce On The Keto Diet
Any BBQ sauce that has a net calorie count of 2g or fewer per serving is likely to be a good option on Keto. Look for sauces that are sweetened with monk fruit, sucralose or any of the other sweeteners listed above. Be cautious of ones that claim to be sugar free and always be sure to check the facts yourself by reading the ingredient list and nutrition label.
The following are a few store-bought BBQ sauces that are Keto-friendly.
- LIllies Q Zero Sugar Carolina BBQ Sauce
- Tessemaes Mattys Organic BBQ Sauce
- The New Primal Classic BBQ Cooking and Dipping Sauce
- Primal Kitchen Classic and Primal Kitchen Golden BBQ Sauces
- Lynchburg Tennessee Whiskey BBQ Sauce
- G Hughes Smokehouse BBQ Sauce
- Oh So Sweet KETO BBQ Sauce
- AlternaSweets Sweet & Smokey Sauce
- Stevia Sweet BBQ Sauce
- Simple Girl Organic California Kick BBQ Sauce
This list is not exhaustive and there are plenty of other Keto-friendly BBQ sauces out there on store shelves. The best thing to do is to take a wander down the store aisle and flip a few of the bottles over. With a quick scan of the ingredient list and some easy math you should be able to find a BBQ sauce that makes both your calorie budget and your taste buds happy!
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Tessemaes Natural Mild Buffalo Bbq Sauce
Just like many of the other sauces on this list, it contains 2g of carbs per tablespoon. Its sweetened with sucralose.
It has a beautifully spicy flavor without being overpowering, and actually closely matches non-keto BBQ sauces really well.
The flavor is more like your typical vinegar-based BBQ sauce, so if you are looking for a keto vinegar bbq sauce this is it.
Whats more is that it comes with a range of flavors, from simple hot, to smokey garlic, as well as smokey bacon.
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Storing Your Keto Bbq Sauce
So, this recipe will make 14servings of BBQ sauce – each serving is 2 tablespoons. And my favorite part about this recipe is doubling or tripling it, so I have some for the entire week/month!
And, honestly, it gets better as the days go on because when it is sitting, it gives all the flavors a chance to continue blending together, creating an even tastier sauce.
With that said, you can store your leftover sauce in the refrigerator in an airtight container – or resealable glass jar – for up to a month!
And trust me, there is nothing better than having this BBQ sauce sitting in your fridge ready to be used.
Alternatives To Bbq Sauce On Keto
Although BBQ sauce is a delicious addition to a variety of foods, its not your only option. BBQ sauce is used to add flavor and one of the best ways to inject your barbequed meat or veggies with a ton of flavor is to use a marinade.
In order to make a marinade, begin with the oil of your choosing and add in some lemon juice and vinegar. From there you can add in additional flavors such as Worcestershire sauce, cumin, chili powder, onion powder, garlic powder or cayenne pepper. The skies the limit with marinades and theyre easily adaptable to whichever flavor youre trying to capture. The best part about a marinade is that theyre extremely low carb and super easy to make. Just mix together you ingredients and let your food soak up the flavor in the fridge for several hours.
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Tangy And Bold Keto Bbq Sauce
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Summer is here grilling and smoking season is on! Going low carb doesnt mean you cant enjoy your favorite grilled meats and burgers. Just be smart and avoid overly processed store bought barbecue sauces which are often full of sugars and NOT keto friendly.
Enjoy your killer burgers, juicy smoked chicken leg quarters, and pulled pork with this sugar-free BBQ sauce. Its so delicious youll want to mop every last drop of it up with a piece of low carb cornbread.
And since its not sugar based, this low carb barbecue sauce adds great flavor to grilled meats without burning. Expect a bold tangy-sweet taste up front bolstered with onion and garlic, finishing with a gentle heat on the back of the tongue.
How To Make Bbq Sauce Without Sugar
The perfect healthy barbecue sauce is a balance of sweet, smoky, spicy, tangy, and just the right thickness. This low carb BBQ sauce is all of the above. Its got the perfect balance of flavors, smoky undertones, and consistency.
The liquid smoke really makes the biggest difference, so dont skip that part. Even if you have to shop online to find it.
And because you are the master of this keto BBQ sauce recipe, you can make it just right for whatever you are planning to use it with. While most people think its just right, if you need to you can make it thinner for a dipping sauce, or nice and thick to stick to grilling meats.
Since BBQ sauce is a bit sweet, youll swap out the sugar and/or corn syrup used in traditional sauces and even the sucralose used in a store-bought keto BBQ sauce for powdered monk fruit allulose blend . Take a peek at this Low Carb Sweetener Guide for a full explanation of your options when making a low carb keto recipe.
By the way, the wonderful thing about this particular sugar-free BBQ sauce is that its crazy easy to make! Mix all the ingredients in a saucepan, then let it simmer for twenty minutes.
Totally effortless. Youre welcome.
Recommended Reading: Texas Pete Hot Sauce Recipe
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What Will You Use This Low Carb Bbq Sauce For
I know, its a tough question. Besides eating it right out of the sauce pan there are so many other ways to use it! The first thing we poured it on was pulled pork for some delicious pulled pork sandwiches, and I honestly dont think there could have been a better place for this Low Carb BBQ Sauce! If you are interested in our pulled pork sandwich a recipe post will follow shortly!
Be sure to check out the best keto side dishes for BBQ season for something to pair this delicious BBQ sauce with.
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Bacon Keto Barbecue Sauce
Ingredients: lard or ghee, bacon, white onion, garlic, diced tomatoes, pumpkin puree, tomato paste, vegetable stock or chicken stock or bone broth, apple cider vinegar, coconut aminos, erythritol or liquid stevia, chili powder, allspice, ground cloves, salt, ground black pepper.
This ketogenic sauce comes with a big surprise it is made with bacon! It gives the sauce an amazing savory note and adds a boost of flavor to what is actually a great sauce. This is a low carb recipe and the sauce can be stored for a month in the fridge, but it can also be frozen. You can experiment with the flavors and uses, but I like to add a little to homemade tomato soups!
Buttonis Low-Carb Recipes
Ingredients: cider vinegar, red pepper flakes, course-ground black pepper, Mexican chili powder, salt, dry mustard powder.
When it comes to barbecue sauces, it really depends on where you live whether they are sweet, spicy or vinegar based, so the fun is trying all the options till you find your familys keto favorite. Because the base of the sauce is vinegar, this will not go out of date and stores on the shelf for a long time, so you will be able to use it whenever the need arises!
Best Store Bought Keto Bbq Sauces
Sugar-free doesnt mean grill-free. Enjoy any barbecue with these keto-friendly BBQ sauces from around the web.
I have a confession: I put barbecue sauce on everything. I even add it to tuna mayo . So it stands to reason that a keto-friendly bbq sauce can be used to spice up anything.
There are loads of great keto barbecue sauce recipes out there, but sometimes you just need something quick, easy, and off the shelf.
It used to be true that a lot of keto-friendly or low sugar BBQ sauce alternatives were just plain bad, but this really isnt the case anymore. Thanks to the rise in popularity of diets like the ketogenic, sauce companies are providing more and more excellent options.
Alright, Im a sucker for good packaging and this sauce bottle caught my eye immediately.
Were here to talk about sauce though.
A good mark for any diet-friendly ingredient is that it stands up to scrutiny to more casual food lovers.
This passes the test on that alone.
It strikes a beautiful level of sweetness despite the absence of sugar, and this is partly thanks to its monk fruit ingredient.
Its other ingredients of apple cider vinegar, pink Himalayan sea salt, and butter, all come together to give a fully rounded, addictive BBQ sauce taste.
And with 2 grams of carbohydrate per tablespoon, it should suit anyone on a low carb or low glycemic diet perfectly.
Be sure to check out my other keto-friendly BBQ posts:
It has keto-friendly ingredients like salt, vinegar, chili and garlic.
Recommended Reading: Texas Pete Hot Sauce Recipe
Why Make Homemade Bbq Sauce:
- Have BBQ minus the sugar: Most barbecue sauce that you will find in a store or out to eat is loaded with sugary ingredients. By making your own sauce, you can have the flavor minus the sugar.
- Easy: though it might seem that making keto bbq sauce is difficult, its actually pretty simple. You just need a whisk and a sauce pan.
- Control ingredients in your BBQ: BBQ foods taste great because the sauce and even the dry rubs are mostly brown sugar. By making sauce and learning the quick & easy swaps , you can control what you eat
G Hughes Keto Bbq Sauce And Ketchup
G Hughes makes some of my personal favorite keto BBQ sauces and ketchup. This is the same great tasting tomato based table sauce without sugar. Slather this sweet, tangy, and guilt & sugar-free condiment sauce on your favorite foods. “Award Winning” and “Pit Master” are two words that stand alone, but when they are used together, they are simply impressive. G Hughes is someone who knows his BBQ whether it’s a cooking technique or a secret ingredient, he knows where to start and how to finish.
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What About The Other Ingredients
Beyond the sweeteners, are there other ingredients in BBQ sauce that would make it not keto-friendly?
That depends on what type of keto diet youre following. With dirty keto or IIFYM , anything goes in terms of ingredient quality as long as you stay with your macros. For those of you with more Primal sensibilities, the answer is yes, some BBQ sauces contain ingredients you probably steer clear ofmodified corn starch, caramel color, and the aforementioned sucralose, for example.
Strictly from a keto perspective, you dont have to avoid those ingredients. Caramel color wont knock you out of ketosis. Nevertheless, many folks believe that the whole point of keto is to support metabolic health, so food quality matters. I obviously agree. However, we should acknowledge that other people only care about carb counting.
The Bottom Line On Keto Bbq Sauce
If youre a BBQ sauce fiend looking for a new condiment to spice up your meal plans, I hope this article gave you a wealth of options of sugar free sauces to try.
There are plenty of sugar free bbq sauce recipes out there that call for ingredients like sugar free ketchup, brown sugar substitutes, and granulated this and the other thing, but there are so many high quality store bought options available. Who needs the hassle?
When deciding which sauce is right for you, consider the following:
- How do you feel about artificial sweeteners?
- Do you like a mild all-purpose sauce or something more bold?
- Is your dream BBQ sauce sweet and smokey or light and savory?
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How To Make Your Own Low Carb Bbq Sauce
To make this recipe, which uses the shortcut of no sugar added ketchup, you only need these ingredients:
- Low Sugar Ketchup I prefer Heinz No Sugar Added Ketchup, but if you have a preferred brand already feel free to give that a try.
- Worcestershire Sauce This sauce does have fish in it. If you have a seafood allergy or are avoiding soy, I have heard of people having success substituting coconut aminos instead of Worcestershire sauce.
- Liquid Smoke Liquid smoke is pretty essential to the classic bbq sauce flavor, and it should be pretty easy to find at your grocery store.
- Apple Cider Vinegar
- Cayenne Powder
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Making The Keto Coleslaw Dressing
A good low-carb coleslaw for keto still needs a tasty dressing.
Add the dressing ingredients, including mayonnaise, vinegar, Swerve, celery salt, almond milk, and crushed black pepper into the same main bowl.Dont worry about throwing in one ingredient time as youre about to mix everything together anyway.
When it comes to the vinegar, be careful not to add too much at once.
I recommend 1 tablespoon, but feel free to go even lower if you don’t like a tangy coleslaw as I do.
You can always add more to your coleslaw dressing later on if it’s not tangy enough for you when you’re finished making it.
Anyways, now you can take a few salad tossing utensils or spoons and toss the salad until the dressing is spread out evenly throughout the mixture.
Good coleslaw should look creamy and uniform in texture, so it might take a few minutes to get things just right.
Approved Ingredients In A Keto Bbq Sauce
You can make your own BBQ sauce at home using a keto recipe, of course or purchase a low-carb product. When scanning the nutrition label, these are a number of keto-friendly ingredients that are safe to consume:
- Organic tomatoes: Tomatoes are on the dirty dozen list, meaning they are most likely to contain pesticide residue . Therefore, you should always consume a BBQ sauce made from organic tomatoes, tomato paste or tomato sauce.
- Vinegar: Apple cider vinegar and red wine vinegar are all keto-friendly products. .
- Acid: It’s not uncommon to find acid used in keto-friendlydipping sauces, including sugar-free ketchup and keto BBQ sauce.
- Smokey flavour: BBQ sauce doesn’t get it’s delicious, smokey flavour from sugar. Instead, it gets it from keto-friendly ingredients such as liquid smoke or smoked water.
- Spices: Keto BBQ sauce recipes and branded products will contain their own blend of seasoning and spices which are all low-carb friendly. Ingredients such as chipotle powder, cumin, black pepper, garlic powder, onion powder, cayenne pepper, smoked paprika and sea salt are safe to consume.
- Keto-friendlysweeteners*: We are adding an asterisk to these ingredients because while they’re keto-friendly, they’re also unnecessary. Low-carbsweeteners such as Swerve, monk fruit, stevia and erythritol are compliant with the keto diet, but aren’t necessary to make a delicious BBQ sauce as we personally find the sweetness from the vinegar blend and tomatoes enough.
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