Sugar-Free Bbq Sauce: Keto-Friendly Or Not?

can you have sugar free bbq sauce on keto

BBQ sauce is a staple condiment for many people, but it's often loaded with added sugar, which can be a problem for those on a keto diet. Luckily, there are sugar-free alternatives available that can help you stick to your diet without sacrificing taste. In this article, we'll explore the world of sugar-free BBQ sauce, including recipes you can make at home and store-bought options that are keto-friendly. So, can you have sugar-free BBQ sauce on keto? The answer is a delicious yes!

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Sugar-free BBQ sauce ingredients

There are many sugar-free BBQ sauce recipes, but the ingredients vary depending on the recipe. Here is a list of ingredients that are used across several recipes:

  • Tomato paste or tomato sauce/passata
  • Apple cider vinegar
  • Liquid smoke
  • Garlic powder
  • Onion powder
  • Spices (e.g. smoked paprika, cayenne pepper, chili powder)
  • Sweetener (e.g. brown sugar substitute, monk fruit sweetener, honey)
  • Salt

Some recipes also include additional ingredients such as:

  • Worcestershire sauce
  • Mustard (e.g. yellow American mustard, dijon mustard)
  • Olive oil or avocado oil
  • Water
  • Bourbon

The type and amount of each ingredient can vary depending on the specific recipe and desired taste. Some recipes also include optional ingredients or substitutions.

Ingredients:

  • 2 1/2 6-oz cans Tomato paste
  • 1/2 cup Apple cider vinegar
  • 1/4 cup Sweetener (e.g. monk fruit sweetener, brown sugar substitute)
  • 2 tbsp Worcestershire sauce
  • 1 tbsp Liquid smoke
  • 2 tsp Smoked paprika
  • 1 tsp Garlic powder
  • 1/2 tsp Onion powder
  • 1/2 tsp Sea salt
  • 1/4 tsp Chili powder
  • 1/4 tsp Cayenne pepper (adjust to taste)
  • 1 1/2 cups Water (adjust for consistency)

Instructions:

  • Whisk all ingredients together in a medium saucepan, adding water last.
  • Bring to a gentle boil over medium-high heat, then reduce to medium-low.
  • Simmer, stirring frequently, until thickened to your liking (about 20 minutes).
  • Adjust sweetness and spice to taste.
  • Store in an airtight container in the refrigerator for up to 2 weeks.

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How to make sugar-free BBQ sauce

Ingredients

You will need the following ingredients to make sugar-free BBQ sauce:

  • Tomato paste or tomato puree
  • Apple cider vinegar
  • Sugar substitute (e.g. monk fruit, erythritol, or brown sugar substitute)
  • Worcestershire sauce
  • Liquid smoke
  • Spices (e.g. smoked paprika, garlic powder, onion powder, cayenne pepper, chili powder)
  • Water
  • Salt
  • Yellow mustard
  • Avocado oil

Method

  • Combine all the ingredients in a medium saucepan, adding the water last. Adjust the amount of water to achieve the desired consistency.
  • Bring the mixture to a gentle boil over medium-high heat, then reduce the heat to medium-low.
  • Simmer the sauce, stirring frequently, until it reaches your desired thickness.
  • Adjust the sweetness and spiciness to taste. You can add more sweetener or cayenne pepper as needed.
  • Allow the sauce to cool and thicken further.
  • Store the sugar-free BBQ sauce in an airtight container in the refrigerator for up to 2 weeks. You can also freeze it for up to 3-6 months.

Tips and Variations

  • If you prefer a smoother sauce, you can puree it in a high-power blender or food processor after cooking.
  • You can enhance the flavour by adding yellow mustard or lemon juice.
  • For a spicy kick, add cayenne pepper or red pepper flakes, or stir in some hot sauce or buffalo sauce.
  • If you don't have liquid smoke, you can use smoked paprika to add a smoky flavour to the sauce.
  • You can also make a honey-flavoured BBQ sauce by swapping the brown sugar substitute with keto honey.

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Storing and serving suggestions

This sugar-free BBQ sauce is a great condiment to have on hand, as it can be used on various dishes such as pulled pork, ribs, chicken wings, burgers, and more. The sauce can be drizzled, brushed, or slathered onto grilled meats or used as a dipping sauce for appetisers. It can also be used as a marinade for meats such as pork belly or steaks.

When storing your sugar-free BBQ sauce, always keep it in an airtight container or jar in the refrigerator. It will typically stay fresh for up to 2 weeks, but some recipes suggest it can last up to a month. If you want to keep it for longer, you can freeze the sauce in freezer-friendly containers or ice cube trays for up to 2-6 months.

When you're ready to serve the sauce, you can thaw it overnight in the refrigerator and give it a good stir or mix before using. It's best to bring the sauce to room temperature or warm it slightly before serving, as this will enhance the flavours and improve the texture.

You can also adjust the consistency of the sauce by adding a little water if it thickens too much during storage. Additionally, if you prefer your sauce on the sweeter or saltier side, you can add a little extra sweetener or salt to taste before serving.

This sugar-free BBQ sauce is a versatile and tasty addition to any meal and can be stored for future use, making it a convenient and healthy option.

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Nutritional information

Calories

The number of calories in a serving of sugar-free BBQ sauce varies depending on the recipe and the ingredients used. Some recipes provide as little as 7 calories per tablespoon, while others offer up to 29 calories per 2-tablespoon serving.

Carbohydrates

Carb counts can also vary between recipes, with some providing as few as 1.22 grams of total carbs per tablespoon, while others offer up to 5.48 grams of total carbs per 2-tablespoon serving. Net carbs can range from 1.22 grams to 3.93 grams.

It's worth noting that some store-bought sugar-free BBQ sauces can have much higher carb counts, with popular brands offering 13-18 grams of carbs per 2-tablespoon serving.

Protein and Fat

Protein and fat content are generally very low in sugar-free BBQ sauce. Some recipes provide as little as 0.04 grams of fat and 0.14 grams of protein per serving, while others offer slightly more, with up to 1 gram of protein and 2 grams of fat.

Other Nutrients

Other nutrients that may be present in sugar-free BBQ sauce include sodium, potassium, fiber, sugar, vitamin A, vitamin C, calcium, and iron. However, the amounts of these nutrients can vary significantly between recipes, so it's always a good idea to check the nutritional information for the specific recipe or product you're using.

Storing and Serving

Sugar-free BBQ sauce can be stored in an airtight container in the refrigerator for up to 2 weeks, or frozen for up to 6 months. It's a versatile condiment that pairs well with a variety of dishes, including grilled meats like chicken, ribs, and burgers, as well as pizzas, meatballs, and salads.

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Recipe reviews

Many people who follow a keto diet lament the lack of tasty, sugar-free BBQ sauces available in stores. Luckily, there are several recipes online for keto-friendly BBQ sauce, and many of them have excellent reviews.

One popular recipe, which has been reviewed over 130 times, is by Maya Krampf from Wholesome Yum. It includes ingredients such as tomato paste, apple cider vinegar, monk fruit sweetener, smoked paprika, and liquid smoke. Reviewers describe it as "delicious", "incredibly good", and "perfectly balanced". One reviewer even said that their family didn't realise it was sugar-free, which is "saying something because they love their barbecue sauce". Another reviewer mentions that they have made around 45 recipes from Wholesome Yum, and "they are all scrumptious".

Another well-reviewed recipe is by Mad Creations Hub. It includes ingredients such as avocado oil, sugar-free ketchup, apple cider vinegar, smoked paprika, and cayenne. One reviewer says that they have made the sauce three times and "use it on lots of things including [their] keto pizza bases". Another reviewer says that it is "Hands down THE best BBQ sauce [they] have ever tasted".

For those who don't want to cook their BBQ sauce, there is a recipe by All Day I Dream About Food that requires no cooking at all. You simply whisk together ingredients such as sugar-free ketchup, brown sugar substitute, apple cider vinegar, liquid smoke, and chipotle powder. One reviewer says that they have been "waiting [their] whole life for a guilt-free sweet and smoky bbq sauce", and that this recipe is "pure perfection".

There are also a few store-bought, keto-friendly BBQ sauces available, including Rays No Sugar Added BBQ Sauce, G Hughes Sugar Free BBQ Sauce, and Ken Davis Sassy 2 Carb BBQ Sauce.

Frequently asked questions

Yes, you can have BBQ sauce on the keto diet as long as it is sugar-free and low in carbs. Traditional BBQ sauces are usually loaded with added sugar, which is why they are not considered keto-friendly. However, there are several store-bought and homemade sugar-free options available.

Some good sugar substitutes to use in keto BBQ sauce include brown sugar substitutes such as Swerve Brown, Besti Powdered Monk Fruit Allulose Blend, and Sukrin brown sugar. These substitutes provide the distinct flavour of brown sugar without the carbs.

Homemade keto BBQ sauce can be stored in an airtight container in the refrigerator for up to two weeks. It can also be frozen for up to three to six months.

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