Is Bbq Sauce Keto
BBQ sauce is typically made with a lot of sugar. Some recipes use brown sugar. Others rely on molasses or fruit compotes. Since a lot of sugar, especially refined sugar, impacts ketosis, BBQ is not usually keto-friendly.
But, my easy homemade barbecue gives you a low carb way to enjoy sticky, saucy barbecue without added sugar.
Rufus Teague: Thick And Rich Keto Bbq Sauce
First on the list is Rufus Teague, an award-winning sauce with a rich, sugar-free Kansas City style BBQ flavor.
Finally, a way to indulge without stressing over all the added sugar in the unmistakable taste of the Kansas City BBQ. Chock-full of the same amazing, smoky sweet flavor youve come to expect from Rufus Teague is this sweet and tangy sauce. Guilt-free and unbeatable!
This sauce is naturally sweetened with stevia, its made in America, and contains only natural ingredients.
- Calories: 15 per 2 Tbsp serving size
- Fat: 0 g fat
- Sweetened with: stevia
Whats in it?
Water, distilled vinegar, tomato paste, corn starch, onion powder, smoke flavor, smoked paprika, spices, chili pepper, salt, garlic powder, tamari soy sauce, natural flavor, guar gum, xanthan gum, stevia, chipotle pepper, citric acid.
This is is a great all-purpose low carb BBQ sauce to have on hand at all times. Use it for grilling, on burgers, slather is on bbq chicken or beef brisket dish, you name it, its good eating.
Zero sugar and natural ingredients make this one a winning keto bbq sauce recipe.
G Hughes Smokehouse Sugar Free Original Bbq Sauce $326 From Walmart
This sugar-free BBQ sauce contains sucralose, which is keto-friendly, but if you prefer to avoid artificial sweeteners, youll want to skip it. Some reviewers suggest that its a bit mild and like to add things like Dijon mustard and chipotle powder. YMMV, but its affordable enough that its definitely worth a try.Buy Now
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Worst: Jack Daniel’s Bbq Sauce Original
This BBQ sauce doesn’t have high fructose corn syrup and is gluten-free, but this is where the good nutrient characteristics end.
“It is made with a high amount of added sugar, 14 grams, likely to create and keep the thick consistency and sweet flavor that high fructose corn syrup typically provides,” Richards says. A two-tablespoon serving is a hefty 70 calories, too.
Homemade Sugar Free Barbecue Sauce
Homemade Sugar Free Barbecue Sauce: Whether youre planning a summer barbecue or having the gang over to watch the game. This amazing sauce will be a hit at any occasion. Shhh..no one will know the sauce is sugar freeI PROMISE! You can never go wrong with a thick rich and creamy sauce. The perfect Low Carb Keto BBQ Sauce for barbecue beef sandwiches or slathered on chicken, steaks or pork chops.
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How To Use This Sauce
This sauce is excellent for brushing on meats, then slow cooking or grilling. This caramelizes the natural sugars in the sauce and brings out its natural sweetness.
Without cooking, it’s a bit acidic. So I wouldn’t use it as a dipping sauce. I use it most often when making oven-baked ribs or pulled chicken.
Last night, for example, I used it with my pulled chicken recipe and it was amazing: very flavorful, with just the right balance of tangy and sweet.
How To Use It
Oh friends, you are going to want to slather it on everything, I promise you. Ive done pulled pork, Ive done ribs, Ive done chicken wings, all made extra special with the addition of this sugar free BBQ sauce.
Oh and I have a very special recipe coming for you in a few days! Keto Smoked BBQ Meatloaf. I am so excited to share this recipe, as it was amazingly delicious. Hang tight for that one!
And because this low carb sauce takes only a few minutes to make, with no cooking, you can whip it up any time the urge strikes. Give it go, I promise you will love it.
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Simple Girl Organic Southern Blend Bbq Sauce
Simple Girl has a sugar free sauce with only 5 calories per serving, making it the lowest calorie option in this list.
Simple Girl Southern Blend BBQ Sauce is for you if you like a well-rounded bbq sauce with a southern flair! This bbq sauce is a vinegar-based sauce with a smooth taste rather than a tomato-based sauce. As it adds the perfect amount of flavor to chicken, beef, tofu and more, it is not-too-spicy and not-too-sweet.
If you look at the ingredients in most regular bbq sauces, youll see things like high fructose corn syrup, brown sugar, sugar and caramel color The most popular regular bbq sauces have an average of 58 calories, 15 carbs and 13 sugars in just 2 tablespoons with ingredients like these! So what about the markets diet bbq sauces? They are made with things such as sucralose, aspartame, caramel color, and different preservatives, while they are low in calories, carbs and sugar.
Organic, kosher, gluten-free, and naturally sweetened with stevia.
- Calories: 5 per 2 Tbsp
- Fat: 0 g
- Sweetened with: Stevia
Whats in it?
Water, apple cider vinegar, mustard , paprika, contains less than 2% of stevia leaf extract, natural hickory smoke flavor, garlic powder, onion powder, sea salt, spices, citric acid, and xanthan gum.
Keto Primo Oh So Sweet Super Bbq Sauce
This traditional style keto BBQ sauce is naturally sweetened with monk fruit extract and flavored with high-quality natural ingredients like apple cider vinegar, spices, and tomato sauce.
Keto Primo BBQ Sauce is certified Ketogenic: approved for strict therapeutic keto protocol. Low Carb: 1 Net Carb Per 1 Serving TBSP, 24 Tablespoons Per Bottle. Keto, Low Carb, Low Glycemic, Diabetic, Non GMO, Gluten Free, Atkins, Primal and Carnivore Ways of Eating Specialty Diets:
All natural, no added sugar or artificial sweeteners, no preservatives or artificial colors: family friendly:
Performs Perfectly! Use this as a marinade or glaze and finishing sauce or dip in the oven, on the grill,
- Net Carbs: 3 g
- Sweetened with: monk fruit extract and erythritol
Whats in it?
Tomato paste, water, apple cider vinegar, monk fruit extract, erythritol, butter, distilled white vinegar, pink Himalayan sea salt, hickory smoke flavor, spices, dehydrated onion.
If youre following a keto diet and looking for a sweet, traditional BBQ sauce that wont kick you out of ketosis, this is the real deal. Sugar free sauce and sweetened with ingredients that wont spike blood sugar.
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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.
Best: Kinder’s Zero Sugar Bbq Sauce
This sauce is a tasty, low-calorie, smoky option with only 10 calories per serving. There’s no added sugar either, thanks to allulose.
“Allulose is a rare sugar found in raisins and figs and with 90% fewer calories than sucrose that won’t increase blood sugar or insulin, so it’s a win-win,” says Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club. “I love it on shrimp, chicken, salmon, or a veggie or turkey burger. It’s also great for pulled pork or chicken or to dress a cabbage slaw or grilled veggies.”
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The Good News Is That You Can Make You Own Sugar Free Bbq Sauce In Minutes
This low carb and Keto recipe uses common ingredients most of which you probably have in your kitchen right now.
When I made my sugar free ketchup, I used tinned tomatoes. This meant I needed to reduce liquid to get the right consistency.
For this sugar free barbecue sauce I decided to use tomato passata. It’s already quite thick so your sauce is literally ready in 5 minutes.
How To Serve It
You can use this mustard BBQ sauce in the same way that youd use a tomato-based barbecue sauce! Here are a few ways that we recommend:
- BBQ Grilled Cauliflower: Paint it on before the grill and then after grilling for seriously addicting cauliflower
- Best Veggie Burger Recipe: Our best veggie burger has BBQ sauce painted on the exterior
- Grilled Shrimp: Again, paint it on before the grill and then after grilling
- Broiled Salmon: Use it instead of the bourbon sauce in this broiled salmon
- Baked Salmon: Paint it on this baked salmon before and after baking
- Grilled Teriyaki Mango Skewers: Instead of teriyaki, use barbecue sauce for a tangy flair
- BBQ Soy Curls: Use it instead of the classic BBQ sauce in this recipe
- Jackfruit BBQ Sandwich: Use it instead of the homemade BBQ sauce in this recipe
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Easy Homemade Keto Bbq Sauce Recipe
This post may contain affiliate links to products I use and highly recommend. You can read my full disclosure .
BBQ sauce relies on brown sugar, molasses, and other high carb sweeteners, making it a no-go for a sugar-free, keto, or low-carb way of eating. But, it only takes a few modifications and simple ingredients to have the flavor youre used to minus the carbs. This easy homemade keto bbq sauce takes 15 minutes to make and tastes great on my keto pulled pork, air fryer bbq wings, keto ribs, and bacon wrapped chicken kabobs.
Stevia Sweet Bbq Sauce
The name says it all. This sauce is made with natural stevia for a sweeter sauce with none of the sugar.
This bbq sauce is perfect for diets with low-carb, Keto, Paleo and low-fat. Ready to use and pour into your own squeeze bottles, packaged in one-gallon containers or in convenient smaller sizes. Use as is to make it your own, or add your own flavors.
- Sweetened with: Stevia
Whats in it?
Water, tomato paste, Worcestershire sauce, apple cider vinegar, salt, chili powder, garlic powder, onion powder, black pepper, cayenne pepper, white pepper, caramel coloring, stevia, citric acid.
Another great sugar free bbq sauce sweetened and flavored with natural ingredients.
This would make a really good sauce base if you want to experiment by adding other flavors like spicy peppers or liquid smoke or use it in your low carb and keto recipes.
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How Do You Make Your Bbq Sauce Less Sweet
To cut back on the sweetness of your sauce, even if it is already a sugar-free or less sugar sauce, all you have to do is add some more vinegar.
If there is apple cider vinegar on the list, use some additional apple cider vinegar to reduce the sweetness.
If the label doesnt specify which vinegars were used, apple cider vinegar, rice vinegar, or white vinegar works best.
Can You Modify The Flavor Of Your Sugar
You can definitely modify the flavor of your BBQ sauce, and its actually pretty easy! The most important thing to take into consideration is whether or not the additional ingredients will pair well with the rest of the recipe.
You dont want to make your sauce spicier if you are going to use it in a spicy dish. There are hundreds of tips and tricks on the internet to help you easily adapt store-bought BBQ sauces.
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Best: Simple Truth Organic Original Bbq Sauce
Just because a food is labeled organic, that doesn’t always mean it’s a healthier choice. But in the case of Simple Truth’s BBQ sauce? It certainly does!
“This BBQ sauce is just 45 calories per serving and doesn’t contain any concerning ingredients that are hard to pronounce. It is also non-GMO and naturally colored and flavored,” says Richards.
This one is a bit higher in sodium and sugar, though, so be sure to stick to the serving size!
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.
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G Hughes Sugar Free Bbq Sauce
G Hughes offers a line of 7 different varieties of sugar free BBQ sauce, all gluten-free and guilt-free.
G Hughes might be the most well-known sugar-free bbq sauce on this list. Mesquite, Maple Brown Sugar Flavored, Hickory, Honey Flavored, Carolina Style Sweet Heat, and Sweet and Spicy, comprise the family of signature sauces from G Hughes. But its their original bbq sauce that got it all started. Flavored with a unique blend of sweetness and spices, and completely free of sugar and gluten! Whether you want to cut back on sugar or not. Whether you have celiac disease or diabetes. Or you just love BBQ flat out.
All sauces are sweetened with sucralose.
- Sweetened with: Sucralose
Whats in it?
Crushed tomatoes, cider vinegar, white vinegar, modified cornstarch, salt, lemon juice concentrate, spices, dehydrated onion, caramel color, hickory smoke, garlic powder, xanthan gum, sucralose
Whether you like your sauce sweet and spicy, hickory-smoked, or honey-based, G Hughes has something for everyonethis one gets my vote.
Which Sugar Substitute Should I Use
The choice is up to you. I have found some artificial sweeteners offer the sweetness I desire, but also have an after taste and sometimes also a cooling effect. Chemical compounds found in the stevia plant interact with both the sweet and bitter receptors, leading to its signature bitter aftertaste. That bitter kick is why, at least so far, beverages sweetened with stevia extracts mix in other sweeteners as well like erythritol, aspartame, or plain old sugar. My choice is Splenda.
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Check Labels Go For Low Sugar And Low Sodium
A barbecue sauce with a lot of sugar and salt is a telltale sign that it isnt healthy. If its sugar intake youre worried about, look for sauces with less than 5 grams of sugar per serving. Eating too much sugar on a regular basis can lead to health complications, including heart disease and diabetes. Remember, the ideal daily sugar intake is between 25 and 38 grams!
try to go for a sauce with no more than 250 mg per 2 tbsp servinghave Vitamin A and calcium
It’s important to always read labels before buying food, especially when it comes to sauces. Sugar, sodium, and chemicals can easily be added to BBQ sauces without you even realizing it.
Make it a habit to read labels and be aware of what your food is actually made of. With healthier versions of BBQ sauces that are low in sugar and sodium, you can easily swap out your unhealthy BBQ sauce for a healthy one.
More Tips From Kara Swanson
Now that you’ve gotten the basic information about how to choose a barbeque sauce down, expert Kara Swanson has a few more tips to add into the mix about sauce formulas and making healthy swaps.
Chemicals seem to be added into everything these days but don’t be fooled – they do nothing good for our health. When you start choosing foods without chemicals – as they should be, they will naturally have a shorter shelf life. Just make sure you read the expiration date and plan meals accordingly so you can use up all of the BBQ sauce to avoid waste.
Also be aware that healthier BBQ sauces might taste a little bit different without all the added sugars, sodium, and chemicals. Be patient though, because your taste buds will adapt and change as you continue making healthier swaps. It takes some time for our bodies and taste buds to get used to less sugar and sodium, but the healthier swap is worth it for your health.
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The Ingredients You’ll Need
You’ll only need a few simple ingredients to make this tasty keto BBQ sauce. The exact measurements are included in the recipe card below. Here’s an overview of what you’ll need:
Tomato paste: It’s easiest to use one of those 7-oz glass jars. After you empty out the tomato paste, you can fill it with the vinegar.
Balsamic vinegar: You definitely want to use balsamic vinegar in this recipe. Other vinegars will be too harsh and acidic, especially distilled white vinegar.
Sea salt and black pepper: if you use kosher salt, you can increase the amount you use.
Spices: Garlic powder and smoked paprika. Make sure they’re fresh! A stale spice can easily ruin a recipe.
Sweetener: I use stevia. You can use a sugar-free liquid sweetener instead.
Best Vinegar Bbq Sauces
Vinegar is known to help in controlling blood sugar spikes. It particularly helps in preventing health problems that accompany the peaks and valleys of blood sugar in diabetics. The major types of vinegar used in BBQ sauce preparations are the distilled and apple cider vinegar.
You dont want to make the mistake of buying a BBQ sauce that contains traces of vinegar instead of a vinegar based one. To reduce the complexity, we have compiled five of the best vinegar BBQ sauce for you. Kindly read the reviews below.
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