Why Most Bbq Sauces Are Not Keto
You may be wondering why you cant just buy BBQ sauce from the grocery store.
The problem is that many brands add a good amount of sugar, corn syrup, and fillers. This translates to high carb counts as well.
For example, Sweet Baby Rays Barbecue Sauce has 8 grams of carbs and 7 grams of sugar per tablespoon. That adds up quickly!
This recipe, on the other hand, only has 2 net carbs and 1 gram of sugar per tablespoon. So you can enjoy your keto barbecue sauce guilt free.
How To Store Sugar
One of the best things about this low carb barbecue sauce is how easy it is to make. But the other really great thing about it is how well your low carb BBQ sauce will keep for future use.
Go ahead and cook it up , let it cool, and put it into a mason jar or two. Your low carb barbecue sauce will stay fresh in the fridge until you are ready to use it.
You can even your mason jars and freeze it for a couple of months if you want to batch cook.
It keeps well for at least a week, but Ive even kept it for a few weeks with no problem at all. Come grilling season, youre going to want to always have some low carb BBQ sauce on hand for quick weeknight dinners or weekend parties with friends. You just cant beat the sweet, smoky, tangy flavors in this keto BBQ sauce recipe.
How Do You Make Bbq Sauce Thicker
To make your Low Carb BBQ sauce thicker, what you need to do is when you put it on the stove, cook it longer than you normally would. As you keep stirring your BBQ Sauce, you will see that it will start to thicken up. Just make sure you dont let it burn or stick.
Keep stirring and when it reaches your desired thickness take it off the burner and cool. Then when its cool its ready to be poured into your glass jar or container and then place in your refrigerator.
Another way to make your BBQ Sauce thicker is to add a little arrowroot or konjac powder, both thickening agents that are low carb, and it only takes a small amount. Once again stir while thickening so that it doesnt stick or burn. After its thickened brush onto ribs or chicken and it forms a glaze while cooking, yummy!
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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.
Is Bbq Sauce Keto Friendly Carbs And Calories In Bbq Sauce
Withbarbecue season just around the corner, many of us are looking forward tofiring up the grill. But before youslather those chicken breasts, pork chops and spare ribs in BBQ sauce, thereare a few things to consider first.
Becareful when selecting a store-bought sauce as certain brands of BBQ sauce onthe market are bad for your health. Somecontain high amounts of sugar or sodium and others contain harmful additiveslike high-fructose corn syrup.
If youre wondering which brands of BBQ sauce are the best options for guilt-free grilling, keep reading for a complete list of healthy sauces. I did all the research for you so that you dont have to These sauces make the perfect addition to a low carb diet as theyre low in sugar, so they wont kick you out of ketosis.
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Is This Homemade Bbq Sauce Gluten
Yes, this Low Carb BBQ Sauce is definitely gluten-free. This makes our friends who have to eat gluten-free very happy because they can have so many more foods now, that they couldnt eat before.
What makes this homemade BBQ sauce gluten-free is that its made with sugar-free ketchup instead of regular ketchup and Swerve brown sugar instead of regular brown sugar.
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 Make Homemade Bbq Sauce
In a medium sized pot, add all ingredients. Set it to high heat and bring the mixture to a rolling boil, stirring frequently while cooking.
Once the sauce has reached a boil, reduce the heat to medium-low. Allow the sauce to simmer for about 17-20 minutes until thickened and reduced, making sure to stir frequently so that the bottom does not burn.
Once the sauce has cooled, transfer it to an airtight container and store in the fridge until ready to use and enjoy!
How To Make The Keto Bbq Sauce
It takes just 10 minutes to whip up this healthy BBQ sauce, consisting of combining all the ingredients and heating to reduce- thats it!
Step 1: Add all the ingredients to a saucepan/skillet and stir well to combine.
Step 2: Cover and bring to a boil. Then reduce the heat to low and simmer for 3-5 minutes.
Step 3: Taste and adjust the seasonings . Add a splash of water if you prefer the sauce to be thinner and then allow it to cool. Pour the sauce into a serving dish or mason jar.
Once ready, you can serve immediately or save for later.
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Top 10 Low Carb Bbq Sauce Brands
Tips For Homemade Bbq Sauce
The Homemade Low Carb BBQ Sauce is so much better than store-bought BBQ sauce, so spend just a few minutes and make your own. Its worth the few minutes that it takes to make it, its delicious!
Use smoked paprika, instead of regular paprika. The smokey flavor is what you need to give it that taste of BBQ sauce. The same with the liquid smoke. It was something I never knew existed. I wasnt sure that I would find it in the grocery store but it was easy. Just look for it where the other BBQ sauces are and you will find the liquid smoke.
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How Long Does It Last
Once you make your Keto BBQ Sauce you may wonder how long it will last in your refrigerator? Well, first of all, you may use it all up the first time you make it because its so delicious. But if you dont it will very easily keep in a glass jar or a tight-fitting plastic container for at least 2 weeks if not longer, in your refrigerator.
But do not freeze your sauce because it doesnt freeze well.
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!
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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.
Your Favorite Low Carb Bbq Sauce
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This homemade, sugar free, low carb BBQ sauce is the perfect addition to your next grill night, for dipping, or more.
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Recipe Notes & Variations
- I used Erythritol for a sugar-free, low carb BBQ sauce . However, feel free to use your favorite sweetener
- You can use soy sauce or coconut aminos instead of the GF tamari. Alternatively, vegan Worcestershire sauce would work great.
- This recipe makes a small batch . Feel free to increase the recipe, as required.
- One serving is 1/8th cup with 15 kcal and 3 g carbs.
- Instead of hot sauce, you can use chipotle pepper or chili pepper powder. Or even a combination of two, for more heat.
- I prefer the taste of apple cider vinegar BBQ sauce however, you can use a variety of vinegar options, including balsamic vinegar, red wine vinegar, white wine vinegar, rice vinegar, etc. They will all affect the flavor in different ways.
- For a thicker sauce, you can simmer it for longer. This will reduce the mix and intensify the flavors.
- Flavors may mellow when chilled, so feel free to taste and adjust the seasonings, if needed, before serving.
- If youre using this BBQ sauce as a marinade that is going to be baked/grilled, then you can get away with not heating the mixture at all when making. Just throw everything together, mix well, and baste.
If you give this keto BBQ sauce recipe a try, Id love a below. Also, dont forget to tag me in re-creations on Instagram and/or Facebook with and #elavegan I love seeing your recreations.
Specialty Ingredients Used In This Recipe:
As I had mentioned before, regular BBQ Sauce is loaded with sugar. When making a keto-friendly version, an excellent sugar-free substitute is an essential ingredient. In creating this recipe, I found that Lakanto Monkfruit Golden Sweetener yielded the best results. It is a fabulous sugar-free substitute for brown sugar that works perfectly in keto recipes. An alternative sweetener is Swerve Brown. Lakanto Monkfruit Golden and Swerve Brown measure the same and are interchangeable.
Step One: Use a whisk and stir vigorously to make sure the tomato sauce and mustard are thoroughly combined before adding the rest of the ingredients to ensure that the sauce is smooth.
Tip: Youll find the canned tomato sauce in the canned food aisle at your local grocery store. It is usually stocked with all of the other varieties of canned tomatoes, such as diced, whole, tomato paste, etc.
Step 2: Dump the rest of the ingredients in the pot and give it a stir. Dont be afraid of spices. Spices like chili powder and garlic powder can add much depth and flavor to recipes. Together with the water, vinegar, and Monkfruit Golden, they blend to create a rich, bold, and tangy sugar-free BBQ sauce that is perfect for a low carb diet.
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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 You Need To Make A Bbq Sauce Without Sugar In 5 Minutes
This sugar free BBQ sauce recipe is for people who normally eat sugar free because they’re doing a keto or low carb diet or are low carb or sugar free because of diabetes.
I bring up that caveat because this sugar free barbecue sauce recipe assumes that you have a couple of ingredients in your refrigerator or pantry.
So, I assume if you’re keto/low carb/diabetic diet, you have on hand:
a favorite store-bought sugar free ketchup
store-bought sugar free brown sugar substitutes like Swerve Sweetener, Brown
You’ll also need apple cider vinegar or white vinegar.
Without these magic ingredients, a from-scratch recipe for sugar-free BBQ sauce could take up to an hour and would involve cooking, saucepans, and major clean up.
And who has time for that?
Instead, use your favorite sugar-free ketchup and sugar-free brown sugar substitute to whip this up in no time. Easy!
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Where To Buy Low Carb Sauces
If you simply dont have time to make your own, there are a few brands that make keto friendly BBQ sauces.
One option is G Hughes sugar free sauces, which you can find online or in many grocery stores. They have a variety of flavors like mesquite, hickory, and carolina sweet heat. They are gluten free, sugar free, and low carb.
Another option is the Primal Kitchen brand which is also unsweetened, gluten free, and low carb. You can find them online or in some grocery stores.
How To Make A Healthier Barbecue
Avoid Sweet BBQ Sauces
Brushing your skinless chicken breast in sugary honey barbecue sauce adds so many extra calories, you may as well have your chicken deep-fried. Avoid brands of BBQ sauce that contain added sugar, such as Honey BBQ flavor.
Choose sauces that are low in sugar or sugar-free, such as the brands mentioned above or make your own low sugar sauce using a natural sugar-free sweetener, like Stevia.
Include Veggies with your Meat
A key component of healthy eating is a balanced diet that combines all food groups. At barbecues and picnics, people tend to load up on grilled meats, but they often forget about veggies.
Throwing somevegetables on the grill can be a simple way to add vital nutrients to your mealand compliment whatever meat you choose to cook.
Here are some easy ways to incorporate more veggies in your barbecue:
- Wraponions, peppers and mushrooms in tin foil on the grill, for a flavorful side.
- Prepareseasoned vegetable kebabs with vegetables of choice bell peppers, onion, zucchini,mushrooms, and eggplant are some great options.
- Grillcorn on the cob.
- Pack aleafy green salad brimming with your favorite veggies.
- Add freshtomato slices to burgers or skip the bun and wrap your burger in a lettuceleaf.
Lower the Heat
It maytake a bit longer to cook meat at a lower heat, but the end result will bejuicier and have that slow-cooked flavor that will be so worth it.
Pick Choice Cuts of Meat
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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.
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