Ingredients For Keto Low Carb Bbq Sauce
I must admit, this challenge was a bit daunting. Making homemade barbecue sauce can be a Big Deal. People have competitions for barbecue sauce recipes! And, different parts of the country all have different interpretations of what makes an excellent BBQ sauce.
As if that werent enough, this low carb blog is also all about recipes with ten ingredients or less. If youve ever looked at the ingredient list for a barbecue sauce, or tried to make your own using just about any recipe, you probably know this isnt the easiest promise to uphold. No matter how you like it, BBQ sauce has a ton of complex flavors!
It took a few experiments to get my low carb barbecue sauce recipe just right. Or at least good according to the family and friends I had as taste testers.
So whats in a keto BBQ sauce recipe? Not as much as youd think and thats the key.
There is no high fructose corn syrup, pointless chemicals, or crazy additives when you make this keto sauce at home. A healthy, low carb BBQ sauce can be made with only a dozen ingredients that you likely already have in your cabinets.
How cool is that?
This low carb barbecue sauce is made with the following ingredients:
As with any recipe, you can tweak it to your tastes. Want a low carb BBQ sauce with just a bit more heat? No problem! Increase the cayenne by a pinch.
Need it to be a bit sweeter to offset the other parts of the meal? Voila! Go ahead and a dash more sweetener.
Heres How To Make Gluten
*Detailed and printable recipe card available at the bottom of the post.
Combine all the ingredients in a large saucepan and cook on medium-low for 20 minutes. If your sauce becomes too thick, add water 2 tbsp at a time to thin. Pro tip: use a larger pan than you think you need to avoid splatter while stirring.
Transfer to a food processor or blender and blend until smooth. If you prefer a thinner sauce, slowly add additional water, apple cider vinegar, or balsamic vinegar to thin.
How To Make Skinny Barbecue Sauce Step
Step 1: Gather and prepare all ingredients.
Step 2: Combine all the ingredients in a small saucepan and bring to a simmer. Cook over low heat for 30 minutes, stirring occasionally.
Cooking the BBQ sauce ingredients
Step 3: Remove pan from heat and cool slightly.
Step 4: Place mixture in a food processor, or blender, and purée to desired consistency.
Step 5: Taste and add drops of hot sauce, if desired.
Skinny Chunky Barbecue Sauce
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Will Bbq Sauce Kick You Out Of Ketosis
Regular BBQ sauce generally has approx 15 carbs in two tablespoons. It wouldnt take much to go over your daily carb allowance. Since it is made with pure sugar and often high fructose corn syrup, it would likely kick you out of ketosis that is why I made this fantastic sugar-free bbq sauce keto-friendly.
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Which Type Of Sweetener Should I Use
You need brown granular sweetener when making sugar-free bbq sauce. It melts easily and helps bring out a smokey/charred flavor in the BBQ sauce.
You can typically order this online if you are not able to find it in stores. However, feel free to use whatever sweetener you prefer. You can learn more about different sweeteners by reading through my Ultimate Guide To Low-Carb Sweeteners.
TOP TIP: As with ALL recipes here, ALWAYS taste your batter BEFORE cooking to ensure you have added enough sweetener to suit YOUR tastebuds. Read the Ultimate Guide To Low-Carb Sweeteners.
What Is Typically In Bbq Sauce
Sugar, sugar and then some more sugar! Thats why making homemade sugar-free BBQ sauce has to be in your repertoire if you plan on living a keto lifestyle.
Although all BBQ sauces vary quite a bit, most include vinegar, tomato paste, or mayonnaise as a base, as well as liquid smoke, onion powder, spices such as mustard and black pepper, and sweeteners such as sugar or molasses.
On average, regular store-bought BBQ sauce contains over 15 grams of sugar for 2 tablespoons of sugar. Definitely not a keto option!
So, with a couple of simple swaps, you can make the BEST sugar-free homemade BBQ sauce in about 15 minutes!
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Easy Keto Bbq Sauce Recipe
Looking for a sugar-free, low-carb BBQ sauce that doesnt require any cooking? Look no further than this easy keto BBQ sauce recipe!
Made with just a few simple ingredients, this delicious sauce is perfect for spreading over grilled meats or vegetables. Plus, its ready in minutes, so you can enjoy your BBQ without all the hassle.
This low-carb BBQ sauce is tangy, sweet, and super easy to customize. Since its a sugar-free BBQ sauce that does not need to be cooked, its a breeze to make.
Enjoy this keto bbq sauce recipe on chicken, burgers, chicken wings, pork chops, ribs, veggies, or anytime you are craving a sweet sauce condiment while on a keto diet.
This homemade BBQ sauce uses easy-to-source ingredients minus the high fructose corn syrup found in traditional bbq sauce.
Heres the thing, the sauces on the market generally have a good amount of sugar and, therefore, are not a good idea for anyone doing a low carb diet.
Youll be hard-pressed not to find on the market a sauce that does not include some sort of sugar, molasses, honey, or syrup in them.
The high carb count is prohibitive on the ones that are found in a grocery store. After all, none of those sweeteners are low in carbs.
The good news is that with this easy homemade sauce you can customize it allowing you to control the amount of sweetener that is used and even the level of spice allowing you to have a spicy bbq sauce that is keto-friendly.
Can I Replace The Coconut Aminos
Coconut aminos are used in keto BBQ sauce recipe not only to deepen the color of the BBQ sauce but also to provide more depth of flavor. However, depending on where you live coconut aminos can at times be difficult to find or expensive so I want to provide you with some substitution options.
You can replace the coconut aminos with strongly brewed black coffee. You may need to increase the amount of sweetener in your sauce if using black coffee. So, be sure to taste your BBQ sauce and adjust accordingly.
You can also use soy sauce, however, many people avoid soy sauce so this may not be suitable for you.
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Where To Use This Sauce
BEEF. It’s a condiment I like to use in beef recipes, for example when marinating steaks or for ground beef. The tangy/sweet notes of the tamarind in the sauce works really well in this recipe.
PORK: We have used this homemade sugar free bbq sauce recipe in place of ketchup with sausages and I’ve marinated pork belly with it.
I grilled the pork belly strips for 30 minutes, then added the barbecue sauce and returned them to the oven for another 25 minutes. Delicious.
SPARE RIBS: I bet it would also be good for bbq ribs and as a topping for burgers .
DIPPING: Use it as a dipping sauce for these awesomely crispy keto chicken wings or my Low Carb Keto Chicken Nuggets!
How To Make A Low Carb Smoky Barbecue Sauce
In a saucepan, mix together tomato sauce , white wine vinegar, minced garlic , dry mustard powder, paprika, and the key ingredient: liquid smoke. Liquid smoke is an all-natural flavor enhancer with no carbs, no additives, and no preservatives. It packs quite a punch and is perfect for making this sauce. You’ll also need some sweetener I love using classic Lakanto. But if you had some homemade simple syrup to hand that would also work well!
Did you know that you can get 20% off anything in the Lakanto store when you use coupon code SAFTC ?!?!?
Once you have the desired sweetness, bring the sauce to the boil and then reduce to a simmer for five minutes. Season with salt and black pepper to taste.
This is one of those sauces that will actually taste better the next day, so make it in advance if you can! Just store it in the fridge until required.
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How To Make The Best Sugar
- Cook the BBQ Sauce. Whisk together all of the ingredients in a medium saucepan over medium heat. Allow the sauce to bubble and then reduce the heat and allow it to simmer for 10 minutes. This helps to deepen the flavours and thicken the sauce. For a thicker sauce, keep simmering for up to 1 hour.
- Serve. You can use this sauce immediately or save it for later.
How To Customize Sugar
cooked ribs being basted with sugar-free bbq sauce before placing them bake in the oven
Feel free to get creative with the ingredients so that it becomes your recipe. Dont be afraid to experiment. The following are some easy ways to change up the recipe.
- Add your favorite spices: If you like things a little spicy, feel free to add in some chili powder or cayenne pepper to taste. Or, if you prefer a sweeter sauce, add a tablespoon or two more of your favorite sugar substitute.
- Substitute the chipotle powder for smoked paprika for a milder less spicy option.
- Add 1/4 teaspoon of cumin powder for an extra smokey flavor.
- Like a tangier sauce? Add a couple more tablespoons of apple cider vinegar or red wine vinegar. This will also give you a thinner sauce for those who dont want a thicker sauce.
- Add freshly minced onions or garlic for a chunkier sauce if that is your preference.
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Recipe Ideas Using This Sauce
Use this barbecue sauce as you would the traditional kind. Here are just a couple of ideas to get you started:
- BBQ chicken pizza. Prepare a keto pizza but omit the original sauce. Spread a generous layer of bbq sauce and top with cooked chicken breast, onions, and cheese and bake until cheese has melted.
- Breakfast wraps. Spread bbq sauce inside a keto tortilla and fill with scrambled eggs, bacon, and cheese.
- Veggie dipper. The perfect pairing with some buffalo baked cauliflower bites or even some twice cooked brussels sprouts.
- Salmon marinade. Add some of the sauce with some sweet chili salmon or pan seared salmon, for a smokey, sweet flavor.
How To Use Sugar Free Bbq Sauce
Listen, Im not telling you how to live your life , but it would be a total shame to not dip some Frozen Air Fryer Sweet Potato Fries in this paleo barbecue sauce.
Mix equal parts bbq sauce with Whole30 mayo or plain Greek yogurt if you consume dairy to make the perfect dipping sauce for Air Fryer Green Bean Fries or Blistered Shishito Peppers. Its also a key ingredient in our Instant Pot Cowboy Beans.
You can also take any leftovers from a Dry Brine Roasted Chicken and shred to make BBQ chicken salad or wraps. And while its not remotely Whole30 compliant, make this BBQ Chicken Mac and Cheese when youre off round.
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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.
Garlic And Onion Powder Vs Fresh
You can certainly use fresh garlic and onion in this recipe, but we don’t like to for a few reasons. Number one, it will definitely increase the carb count in the bbq sauce to use fresh onion and garlic.
Secondly, when we are making a quick sugar free barbecue sauce, we like to stick with dry spices and seasonings so that it can mix easier into the sauce without creating any chunks. You could also work through this by blending your sauce when everything is all cooked, and then straining it to get out any lumps. We don’t like to take this extra step most of the time, personally.
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What Sugar Substitute Is Best
I have experimented with different low carb sugar substitutes, and can now say that Sukrin brown sugar is my favorite, especially for this BBQ sauce. The brown sugar substitute is soft and pack-able, and has that molasses flavor we all love. It does not have that strange erythritol flavor or make you mouth cool and numb. The brown sugar substitute measure 1:1, which makes it an easy replacement for sugar.
Last week I made the keto ketchup with monk fruit sweetener, which I really like too, but its lacking that depth of flavor that the brown sugar has.
Is Bbq Sauce Keto
Store-bought BBQ sauce is not keto. It is high in added sugars. Homemade BBQ sauce is keto. It has no added sugars and is extremely low in carbohydrates.
You can definitely eat this tangy sugar-free BBQ sauce recipe on the keto diet. But avoid the store-bought barbecue sauces. They are incredibly high in added sugar. In fact, some BBQ sauces have more sugar than caramel sauce. Imagine that next time you pour it over your meal.
Most BBQ sauces you will find in stores are loaded with refined sugars, glucose syrup, or corn syrup. Even a low-carb BBQ sauce that claims to be sugar-free may use sweeteners that will impact your glucose levels.
So if you want to eat a storebought sauce you will need to look closely at the nutrition label. Avoid the ones that contain maltodextrin and maltitol.
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What Do You Use To Sweeten Homemade Sugar Free Bbq Sauce
When the weather is warming up outside, its time to get out and grill out, am I right? One of the must-haves for grilling season is most definitely BBQ sauce. Use it on all sorts of meats and proteins, dip grilled veggies in it, you name it- youll definitely be needing lots of it this spring and summer! If you are following the Keto diet, or simply want to cut down on sugar and reduce your carb intake, this sugar free BBQ sauce is the one for you! Instead of sugar, I used monkfruit to provide the sweetness in this bbq sauce!
Is Bbq Sauce Keto Friendly
Now traditional barbecue sauce is definitely not low carb. Per tablespoon, there are almost 10 grams of sugar. In fact, they contain more sugar than even ketchup does. While there are many sugar free sauces available on the market, it is so easy to make your own!
In my keto bbq sauce recipe, there are just 12 calories per serving and ZERO grams of sugar.
Sweet, tangy, and perfectly rich, youll be adding this to everything!
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The Best Sugar Free Barbecue Sauce
This tangy, spicy, smoky, homemade barbecue sauce may lack sugar but definitely packs a punch in the flavor department!
There are many homemade barbecue sauce recipes out there. My favorite is a recipe I developed a few year back which consists of all real food ingredients and of which I dubbed The Best Homemade Barbecue Sauce. And it is dubbed such because, well, it is the best! It is lip smacking good. My hubby loves it so much that he has literally sat there with a spoon and ate it plain that way!
Well, since I began doing Trim Healthy Mama, that oh so yummy barbecue sauce had to be removed from the menu because the honey therein is not conducive to weight loss. Major bummer!
Not to be deterred, I tried adding some THM Gentle Sweet and water in place of the honey. Much to my pleasure, it turned out AMAZING! Enter: the BEST sugar free barbecue sauce!
According to the numbers, this barbecue sauce is low carb and low fat, meaning it can be enjoyed on low carb and low fat diets as well as a Neutralific condiment in a low glycemic diet!
Ch-ch-changes: The previous edition of this recipe included creating a batch of my honey substitute. However, that is a bit more work so I have since altered the recipe to make its creation MUCH simpler, but without altering its yummy flavor.
Another change: Thanks a million to for pointing out that some liquid smoke is yummy add! I have since added that as an optional ingredient to the recipe.
