Is Barbeque Sauce Keto



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Who doesn’t love the tangy, smoky flavor of barbeque sauce slathered generously on their favorite grilled meat? But if you’re following the increasingly popular keto diet to shed those unwanted pounds, you might be wondering: is barbeque sauce keto-friendly at all? Well, we’ve got your back.

In this blog post, we’ll dive into what makes food truly keto-approved and provide some tips for enjoying BBQ goodness without knocking yourself out of ketosis.

Key Takeaways

  • Traditional barbeque sauce is not keto-friendly due to its high sugar content from ingredients like ketchup, brown sugar, molasses, and honey.
  • Keto-friendly BBQ sauce options are available on the market made with alternative sweeteners like monk fruit or stevia or can be made at home using low-carb ingredients such as tomato paste, apple cider vinegar, and natural sweeteners like erythritol or Swerve.
  • Some of the top keto-friendly BBQ sauce options in 2023 include G Hughes Smokehouse Sugar Free BBQ Sauce and Tessemae’s Natural Organic BBQ Sauce. When choosing a keto-friendly BBQ sauce, it is important to compare the nutritional information and carb count of each product.
  • It is possible to enjoy a delicious barbeque experience while staying true to your ketogenic lifestyle by making informed choices about the types of sauces you use and keeping portions in moderation.

Understanding The Keto Diet And Barbeque Sauce

The keto diet is a low-carb, high-fat eating plan that forces the body to burn fat for energy instead of carbohydrates, and barbeque sauce can be a tricky ingredient to incorporate due to its sugar content.

What Is The Keto Diet And How Does It Work?

The keto diet is a high-fat, low-carb eating plan that promotes weight loss and overall health improvements by changing how the body processes fuel for energy.

This causes the body to enter ketosis, where it burns fat stores instead of glucose from carbs, leading to increased mental clarity and energy levels.

A keto meal might include avocado, bacon, and eggs instead of a bagel with cream cheese to increase healthy fats while reducing carb consumption.

What Ingredients Are Commonly Found In Barbeque Sauce And How Do They Affect The Carb Count?

Traditional store bought barbeque sauce is a flavorful concoction that typically includes an array of ingredients, some of which are high in carbohydrates and sugar. For instance, ketchup – one of the primary components in many BBQ sauces – is notorious for its sugar content, primarily derived from high fructose corn syrup.

Another common ingredient found in BBQ sauces is molasses or honey, both of which also contribute to the overall carbohydrate load. Additionally, store-bought varieties may contain added preservatives and flavorings that could further increase their carb content.

In comparison, two tablespoons of traditional BBQ sauce can pack around 17 grams of carbs – a significant amount for individuals adhering to the keto diet’s strict low-carb guidelines.

Can You Eat Barbeque Sauce On A Keto Diet?

Determining whether or not BBQ sauce is keto-friendly involves looking at the ingredients and carb count, but there are options for those on a keto diet such as using artificial sweeteners, sugar-free versions, or making your own homemade recipe.

Determining If Barbeque Sauce Is Keto-friendly

To determine if barbeque sauce is keto-friendly, it’s important to take a look at the ingredient list. Traditional BBQ sauces are often loaded with sugar and high-carb ingredients like corn syrup, molasses, and honey.

However, there are now many keto-friendly options available on the market that use alternative sweeteners like monk fruit or stevia instead of sugar. When looking for a keto-approved BBQ sauce, check the nutritional information carefully to ensure that the carb count is low enough to fit within your dietary guidelines.

Alternatively, you can also make your own homemade BBQ sauce using low-carb ingredients like apple cider vinegar and tomato paste combined with natural sweeteners such as erythritol or Swerve.

Keto-friendly Alternatives To Traditional BBQ Sauce

If you’re following a keto diet, you might be wondering if there are any alternatives to traditional BBQ sauce. Fortunately, there are several easy keto bbq sauces that will help you enjoy the taste of BBQ without compromising your carb intake. Here are some examples:

  • Homemade BBQ sauce made with low-carb ingredients such as tomato paste, apple cider vinegar, and spices like chili powder or cumin.
  • Mustard-based BBQ sauce is usually lower in sugar than other types of sauces. Look for mustard that doesn’t contain added sweeteners like honey or molasses.
  • Vinegar-based BBQ sauce typically has fewer carbs than other varieties. You can make your own by mixing apple cider vinegar with spices like paprika or garlic powder.
  • Hot sauce which is often low in sugar and calories. Look for brands that don’t contain added sugars or artificial sweeteners.
  • Sugar-free ketchup which can be used as a base for homemade low carb barbecue sauce. Choose a brand that’s sweetened with natural sweeteners like stevia or erythritol.

By using these alternatives, you’ll be able to enjoy the flavor of BBQ without worrying about going over your daily carb limit. Remember to check the label of any pre-made sauces for hidden sugars and keep portions in moderation to stay on track with your keto goals.

Homemade Keto-friendly BBQ Sauce Recipes

Homemade Keto-friendly BBQ Sauce Recipes

Creating your own keto-friendly BBQ sauce is a delicious and healthy option. Here are some recipes to try:

  • Tangy Mustard BBQ Sauce: Combine 1/2 cup yellow mustard, 1/4 cup apple cider vinegar, 2 tablespoons Swerve sweetener, 1 tablespoon Worcestershire sauce, 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, and salt and pepper to taste. Mix well and store in an airtight container in the fridge.
  • Smoky Chipotle BBQ Sauce: In a blender or food processor, puree 1 can of chipotle peppers in adobo sauce. Add 1/4 cup apple cider vinegar, 2 tablespoons tomato paste, 1 tablespoon Swerve sweetener, 1 teaspoon garlic powder, and salt and pepper to taste. Blend until smooth and store in an airtight container in the fridge.
  • Spicy Habanero BBQ Sauce: Combine 3 habanero peppers (seeds removed), juice of one lemon, 2 cloves of garlic minced or grated, and a pinch of salt with apple cider vinegar (if needed for texture). Use as much as you need to get the consistency that you want.

These homemade sauces are low-carb and free from added sugars. They use ingredients such as mustard, chipotle peppers in adobo sauce, and habanero pepper which pack flavor without adding unnecessary carbs. You can adjust the spice levels by adding more or less hot peppers depending on your preference. Making your own keto-friendly BBQ sauce allows you to customize it to your liking while staying true to your diet goals.

Best Keto BBQ Sauces In 2023

We will explore the top keto-friendly BBQ sauce options available in 2023 and compare their nutritional information and carb count.

The Top Keto-friendly BBQ Sauce Options On The Market

There are several keto-friendly low carb BBQ sauce condiments available on the market in 2023. Here are some of the top choices:

  • Keto Primo BBQ Sauce: This low-carb and sugar-free BBQ sauce contains only 1 gram of net carbs per serving and is made with organic ingredients.
  • G Hughes Smokehouse Sugar-Free BBQ Sauce: With zero calories, zero sugar, and only 2 grams of net carbs per serving, this BBQ sauce is a popular choice for those on the keto diet.
  • Tessemae’s Natural Organic BBQ Sauce: Made with organic ingredients, this sugar-free and low-carb BBQ sauce contains just 2 grams of net carbs per serving and is free from additives like artificial flavors and colors.
  • Trinity Hill Farm Low-Carb BBQ Sauce: Suitable for diabetics, this keto-friendly BBQ sauce has just 2 grams of net carbs per serving and is sweetened with natural stevia extract.
  • Walden Farms Calorie-Free BBQ Sauce: For those looking to avoid both sugar and calories, this gluten-free and sugar-free option provides the taste of traditional BBQ sauce without any added guilt.

Comparing Nutritional Information And Carb Count For Each Product

When choosing a keto-friendly BBQ sauce, it’s essential to compare the nutritional information and carb count of each product. The table below highlights some of the top keto BBQ sauce options available, their nutritional information, and their carb count.

ProductServing SizeCaloriesTotal CarbohydratesSugars
G Hughes’ Sugar-Free Hickory BBQ Sauce2 tbsp102g0g
Primal Kitchen Classic BBQ Sauce2 tbsp153g0g
AlternaSweets Sweet & Smokey BBQ Sauce2 tbsp101g0g
Stubb’s Sugar-Free Hickory Bourbon BBQ Sauce2 tbsp101g0g

As seen in the table above, each of these keto-friendly BBQ sauce options has significantly lower carb counts and sugar content compared to traditional BBQ sauces like Sweet Baby Ray’s, which contains 8 grams of carbs and 7 grams of sugar per tablespoon. Opting for one of these low-carb alternatives or making a homemade keto BBQ sauce can help keep your carb intake in check while still enjoying the bold flavors of barbeque.


Are you curious if your favorite BBQ sauce is keto-friendly? We answer this question and more in our FAQs section.

Is Sweet Baby Ray’s BBQ Sauce Keto-friendly?

Sweet Baby Ray’s BBQ sauce offers a range of no sugar added options that are keto-friendly, vegan, and gluten-free. This includes their no-sugar-added original and hickory flavors which have become popular among those following a keto diet.

In fact, Sweet Baby Ray’s website even provides delicious keto-friendly recipes featuring their sauce like BBQ chicken skewers and bacon-wrapped shrimp. The no sugar added original flavor is also considered one of the best choices for a sugar-free BBQ sauce on a keto diet with only 1 gram of net carbs per serving thanks to ingredients like tomatoes, apple cider vinegar, and Allulose.

What Are The Best Sweeteners To Use In Keto-friendly BBQ Sauce?

Natural low-carb sweeteners like erythritol, xylitol, stevia, and monk fruit are recommended for use in keto-friendly BBQ sauce. These sweeteners do not contain sugar or carbs and have a negligible effect on blood sugar levels.

Erythritol is a popular choice because it has no calories, doesn’t raise blood sugar, and doesn’t cause digestive issues like some other sugar alcohols. Monk fruit is another great option as it is 150-200 times sweeter than regular sugar but has zero calories and carbs.

Stevia is also commonly used as it’s all-natural and calorie-free. When making your own keto BBQ sauce at home using these natural sweeteners can help you create delicious sauces that won’t mess with your diet goals.

Can You Still Enjoy BBQ Without Sugary Sauces?

Yes, absolutely! There are plenty of ways to enjoy BBQ without sugary sauces. For starters, you can try making your own keto-friendly BBQ sauce using low-carb sweeteners like monk fruit or erythritol.

You could also try grilling your meat with herbs and spices for added flavor. For example, a classic dry rub recipe might include paprika, garlic powder, onion powder, cumin, salt, and pepper.

Finally, don’t forget about the power of acid! Vinegar-based sauces can be a great alternative to traditional BBQ sauces – they’re tangy and flavorful without all the added sugar.

By getting creative in the kitchen and exploring new flavors and techniques for cooking meats on the grill or smoker you will surely find a way to enjoy BBQ without adding unnecessary carbs into your diet!


In conclusion, while traditional BBQ sauce is not keto-friendly due to its high sugar content, it is possible to enjoy a delicious and satisfying BBQ experience on a keto diet.

By opting for low-carb sweeteners or sugar-free options and making your own homemade keto BBQ sauce recipes, you can indulge in the flavors of tangy and bold barbeque without compromising your ketosis state.

Additionally, the range of keto-friendly store-bought options available provides convenience for those keeping track of their carb intake.

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