Bbq Sauce On Keto: What You Need To Know

BBQ sauce is a staple for many people, but can you still enjoy it on a keto diet? The answer is yes! While traditional BBQ sauces are loaded with added sugar, there are plenty of smart swaps and store-bought options that will allow you to enjoy this delicious condiment while staying in ketosis.

Many store-bought BBQ sauces are loaded with carbs due to their high sugar content. For example, Sweet Baby Ray's BBQ Sauce has 18 grams of carbs per 2 tablespoons, and Kraft Hickory Smoke BBQ Sauce has 13 grams. However, there are an increasing number of keto-friendly options available, such as Rays No Sugar Added BBQ Sauce and G Hughes Sugar Free BBQ Sauce, which have 3 grams and 2 grams of net carbs per 2 tablespoons, respectively.

If you prefer to make your own keto BBQ sauce at home, there are plenty of recipes available that use sugar substitutes and other low-carb ingredients. These recipes typically include ingredients such as no-sugar-added ketchup, Worcestershire sauce, liquid smoke, ground mustard powder, apple cider vinegar, and various spices. Some recipes even include unique ingredients like avocado oil, monk fruit sweetener, and coconut aminos.

So, whether you're looking for a store-bought option or prefer to make your own, you can definitely enjoy BBQ sauce on a keto diet!

Keto BBQ sauce ingredients

There are many different recipes for keto-friendly BBQ sauce, but most of them include the following ingredients:

• Tomato paste or sugar-free ketchup
• Apple cider vinegar
• A natural low-carb sweetener such as erythritol, xylitol, stevia, or monk fruit
• Spices such as smoked paprika, onion powder, garlic powder, and cayenne pepper
• Worcestershire sauce
• Butter
• Liquid smoke

Some recipes also include additional ingredients such as yellow mustard, red wine vinegar, or diced onion. You can adjust the amounts and types of ingredients to suit your taste preferences and customize the sauce to your liking.

The preparation method for keto BBQ sauce is generally quite simple and involves combining all the ingredients in a saucepan and simmering until the sauce reaches the desired thickness.

How to make keto BBQ sauce

Ingredients

• Tomato paste or no-sugar-added ketchup
• Apple cider vinegar
• Brown sugar substitute or a powdered sugar substitute
• Worcestershire sauce
• Liquid smoke
• Spices: smoked paprika, onion powder, garlic powder, sea salt, cayenne pepper, and chili powder
• Water
• Avocado oil (optional)
• Onion and garlic (optional)

Method

Combine all the ingredients in a medium-sized bowl or saucepan. If you're using avocado oil, onion, and garlic, heat the oil in a saucepan first and sauté the onion and garlic until soft before adding the other ingredients. Bring the mixture to a gentle boil over medium-high heat, then reduce to medium-low. Simmer, stirring frequently, until the sauce reaches your desired consistency. Taste and adjust the seasoning, sweetness, and spiciness to your preference.

Tips

• If you want a thinner sauce, add more water.
• If you want a smoother sauce, puree it in a high-power blender or food processor.
• If you want a honey BBQ sauce, replace the sweetener with a natural sugar-free honey alternative.
• If you want to make the sauce extra spicy, add some cayenne pepper or red pepper flakes, or stir in some hot sauce or buffalo sauce.
• This sauce can be stored in an airtight container in the refrigerator for up to 2 weeks or frozen for up to 3-6 months.

How to store keto BBQ sauce

Storing your keto BBQ sauce is an important step in ensuring that it stays fresh and flavorful. Here are some tips on how to properly store your keto BBQ sauce:

Refrigerate Your Keto BBQ Sauce:

It is recommended to store your keto BBQ sauce in an airtight container or jar in the refrigerator. This will help maintain its freshness and extend its shelf life. Aim for a storage time of up to 10 days, as suggested by one source, while another suggests up to 2 weeks.

Freeze Your Keto BBQ Sauce:

If you have made a large batch of keto BBQ sauce and want to preserve it for future use, consider freezing it. You can freeze the sauce in small portions or ice cube trays for individual servings. When needed, simply thaw the sauce overnight in the refrigerator or defrost a single portion in the microwave. The suggested freezing time is 3-6 months.

Canning Your Keto BBQ Sauce:

Some sources suggest that canning your keto BBQ sauce is an option, although they have not personally tried it. If you wish to explore this method, consult a reliable source or an expert for guidance on the canning process to ensure food safety.

Key Tips:

• Always use clean utensils when handling your keto BBQ sauce to prevent contamination.
• Store the sauce in a clean container with a tight-fitting lid to avoid spills and maintain freshness.
• Label your container with the date of preparation so you can keep track of its freshness.
• Regularly check the sauce for any signs of spoilage, such as changes in color, texture, or odor.
• Stir or shake the sauce before use to ensure the ingredients are well combined.

Best store-bought keto BBQ sauce

BBQ sauce is often loaded with sugar, so it's important to be mindful when choosing a keto-friendly option. Luckily, there are several great store-bought keto BBQ sauces available that won't compromise your low-carb lifestyle. Here are some of the best options:

Primal Kitchen

Primal Kitchen is a well-known brand in the healthy living space, and their BBQ sauces do not disappoint. They offer two varieties: a classic BBQ sauce and a golden BBQ sauce. The classic sauce has a bold flavour thanks to cumin and chipotle powder, while the golden sauce is sweet and tangy, mimicking South Carolina-style BBQ sauce. Both are organic and perfect for marinades, dipping, or brushing onto meats during grilling.

Lillie's Q Zero Sugar Carolina Barbecue Sauce

If you're a fan of North Carolina-style BBQ sauce, Lillie's Q has crafted a sugar-free version that hits the spot. Their Western Carolina Tomato sauce has the slight tang characteristic of Carolina-style BBQ and is perfect for pulled pork, brisket, or smoked chicken.

The New Primal Classic Barbecue Cooking & Dipping Sauce

This BBQ sauce stands out with its unique blend of ingredients, including pineapple juice concentrate, apple cider vinegar, tamarind, ginger, allspice, and arbol chili powder. It's sweetened with a touch of pineapple juice and has a delicious mix of spicy, smoky, tangy, and naturally sweet flavours. However, it's important to note that it contains grass-fed beef bone broth powder, so it's not suitable for vegetarian or vegan dishes.

G Hughes Smokehouse Sugar-Free Original BBQ Sauce

This is a classic, popular BBQ sauce that comes in a variety of flavours, including hickory, honey, and maple brown. With only 2g of carbs per tablespoon and sweetened with a tiny amount of sucralose, it's a great keto-friendly option. Some reviewers suggest adding ingredients like Dijon mustard and chipotle powder to enhance the mild flavour.

Stevia Sweet Barbecue Sauce

As the name suggests, this BBQ sauce is sweetened with stevia and has only 2g of carbs per serving. If you're looking for more complexity or spice, you can easily customise it by adding ingredients like cayenne, smoked paprika, or garlic. It's a great base to work with and customise to your taste preferences.

Keto Primo Oh So Sweet Super BBQ Sauce

This BBQ sauce stands out with its beautiful packaging and even more impressive flavour. It achieves a perfect balance of sweetness without any sugar, thanks to its monk fruit ingredient. Other ingredients like apple cider vinegar, pink Himalayan sea salt, and butter come together to create an addictive BBQ sauce experience. With 2g of carbohydrates per tablespoon, it's an excellent choice for those on a low-carb or low-glycemic diet.

Foods to use keto BBQ sauce with

There are many foods that you can use keto BBQ sauce with. Here are some ideas:

Meats

Keto BBQ sauce is a great pairing for meats, especially grilled meats. You can use the sauce as a marinade or baste for steak, or brush it onto ribs or pulled pork during the final stage of cooking. You can also toss cooked meatballs in warm keto BBQ sauce for a flavorful glaze, or use the sauce as a dipping sauce for chicken tenders or chicken nuggets. If you're making a meatloaf, you can also use keto BBQ sauce as a glaze.

Pizza

You can also use keto BBQ sauce as a base for a BBQ chicken pizza. Spread the sauce over a low-carb pizza crust and top with shredded mozzarella, sliced red onions, and cooked chicken breast. Add some fresh cilantro or basil for extra flavor.

Salads

Keto BBQ sauce can also be used to add a kick of flavor to salads, such as a BBQ chicken salad.

Sandwiches

Use keto BBQ sauce to make pulled pork sandwiches or to add some extra flavor to burgers.

Other ideas

Keto BBQ sauce can also be used on chicken wings, Polish sausage, or even eggs. You can also use it as a sauce for keto-friendly snacks like pizza bases or hunters chicken.

Frequently asked questions