Quick Answer
Yes, you can eat BBQ sauce on a low carb diet, but you need to choose your BBQ sauce wisely. Many BBQ sauces are loaded with sugar and can easily knock you out of ketosis. Look for low carb BBQ sauces with 3g net carbs or less per 2-tablespoon serving. Some good options are G. Hughes Sugar Free Hickory Flavored BBQ Sauce, Guy’s Award Winning Sugar Free BBQ Sauce, and Stubb’s Smokey Mesquite. You’ll also want to watch your portions and be mindful of the other carb containing ingredients you pair with your BBQ sauce.
What is BBQ Sauce?
BBQ sauce is a sauce used to flavor and complement grilled meats like chicken, ribs, brisket, and pulled pork. Traditional BBQ sauce has a tomato base and is sweetened with sugar. It often contains vinegar, spices, and other flavorings. BBQ sauce can range from tangy and vinegar-based to sweet and smoky. There are regional variations like Kansas City and Memphis styles. The sweetness often comes from sugar, corn syrup, honey, molasses, maple syrup, agave, and other sweeteners.
Carbs in BBQ Sauce
The main carb contributors in BBQ sauce are the sugars and sweeteners used. A typical 2-tablespoon serving of BBQ sauce can contain 15-20 grams of carbohydrates. The sugars make many standard BBQ sauces too high in carbs for ketogenic and low carb diets.
To stay in ketosis, most people need to keep net carbs under 50 grams per day. Some people can go slightly higher, in the 50-100 gram range. With standard BBQ sauce packing 15-20 carbs in just 2 tablespoons, it’s easy to go over your daily limit with just a little bit of sauce.
Choosing a Low Carb BBQ Sauce
When choosing a low carb BBQ sauce for keto or low carb diets, look for options with no more than 3g net carbs per 2-tablespoon serving. Read nutrition labels closely and look at the sugar content. Avoid sauces with words like sugar, corn syrup, honey, etc. in the first few ingredients.
Some good ready-made options include:
- G. Hughes Sugar Free Hickory Flavored BBQ Sauce – 0g net carbs
- Guy’s Award Winning Sugar Free BBQ Sauce – 1g net carbs
- Stubb’s Smokey Mesquite – 3g net carbs
You can also make your own low carb BBQ sauce at home. Replace sugar with low carb sweeteners like erythritol, monk fruit, or stevia. Use sugar-free tomato paste and vinegar for tanginess. Add spices like garlic, onion, paprika, chili powder, cumin, mustard, and pepper. Worcestershire sauce and liquid smoke also provide flavor.
Portion Control
Even when choosing a low carb BBQ sauce, portion control is still important. Stick to around 2 tablespoons per serving of meat. Measure it out rather than pouring freely from the bottle. 2 tablespoons provides plenty of flavor without going overboard on carbs.
Other Low Carb BBQ Tips
In addition to the BBQ sauce, watch your other ingredients too:
- Choose fattier cuts of meat like ribs, chicken thighs, pulled pork shoulder, or brisket. Leaner meats can dry out when grilled.
- Skip the sugary rubs and marinades. Use herbs, spices, salt, pepper, garlic, mustard, avocado oil, olive oil, vinegar.
- For smoked flavor, use a smoker or add soaked wood chips to your grill. Opt for hardwoods like hickory, oak, pecan, applewood.
- Make “bowls” instead of sandwiches. Serve meats over low carb veggies instead of buns.
- Add other low carb sauces on the side like guacamole, salsa, horseradish sauce.
Keto Friendly BBQ Sauce Recipes
If you want to control the ingredient list, try making your own keto friendly BBQ sauce at home. Here are some tasty recipes to try:
Tangy Mustard BBQ Sauce
| Ingredients | Quantity |
|---|---|
| Yellow mustard | 1/2 cup |
| Apple cider vinegar | 1/4 cup |
| Sugar free maple syrup | 3 tbsp |
| Worcestershire sauce | 2 tbsp |
| Chili powder | 2 tsp |
| Garlic powder | 1 tsp |
| Onion powder | 1 tsp |
| Salt and pepper | To taste |
- Combine all ingredients in a saucepan.
- Bring to a boil then reduce heat and simmer for 15 minutes, stirring occasionally, until thickened.
- Use immediately or store in an airtight container in the refrigerator for up to 2 weeks.
Smoky Keto BBQ Sauce
| Ingredients | Quantity |
|---|---|
| Sugar free ketchup | 1 cup |
| Apple cider vinegar | 1/4 cup |
| Worcestershire sauce | 2 tbsp |
| Liquid smoke | 1 tsp |
| Chili powder | 1 tbsp |
| Garlic powder | 1 tsp |
| Onion powder | 1 tsp |
| Salt and pepper | To taste |
- Whisk together all ingredients in a saucepan.
- Simmer over medium-low heat for 15 minutes, stirring occasionally until thickened.
- Let cool and use immediately or refrigerate for up to 2 weeks.
Conclusion
With the right low carb BBQ sauce choice and portion control, you can enjoy tasty BBQ flavor while sticking to your keto or low carb diet goals. Look for sauces with 3g net carbs or less per serving. Making your own sauce allows you to control the ingredients. Pair your BBQ with low carb sides and skip the buns to keep your carbs in check. With smart choices, you don’t have to miss out on flavorful barbecue just because you are limiting carbs.