Keto BBQ

Living a low carb lifestyle can appear challenging and restrictive on the surface. Many times, all people see is all the foods they will seemingly have to give up in order to enjoy the health and fitness benefits that come with a ketogenic life. However, this is simply not true. Yes, you will have to give up your Little Caesars Pizza or your Jack Daniels BBQ Sause, but that doesn’t mean you can never have pizza or BBQ again… It simply means You’ll need to be a touch more creative in the kitchen. To prove my point, I’ve gone ahead and put together a great Keto-friendly BBQ sauce you can enjoy on those summer family get togethers or game day, or when ever the mood for some good BBQ strikes you.

Traditional BBQ Sauce

There are a wide variety of different traditional BBQ sauces available because BBQ flavors vary so much from region to region. Most include Tomato paste mayonnaise, vinegar, and a multitude of different blends of spices depending on the flavor you are looking for. These spices normally include garlic, black pepper, liquid smoke, onion powder, and mustard. This together with sugar… lots of sugar. Anything from white sugar, brown sugar, coconut sugar, maple syrup, honey, and even jams are used in the pursuit of the perfect BBQ flavor. Here in lies the problem for those of us on Keto… None of these sweeteners are keto friendly. So, here’s the trick… We need to change the sweetener added to the BBQ sauce without losing that amazing BBQ flavor.

Keto Friendly BBQ Sause

After playing around with some BBQ sauce recipes, what we are left with is a sweet and tangy keto BBQ option that pairs really well with all your BBQ meat options. I personally LOVE this sauce with my keto-kabobs. The taste reminds me of a North Carolina style BBQ flavor. The way I was able to do this was by simply taking a traditional tomato paste and vinegar-based BBQ sauce recipe and substituting the sweetener with stevia. However, you can use other common keto friendly sweeteners like erythritol, or xylitol.

Making the sauce

If you don’t already have the spices I used in this recipe, you should have no problem at all finding them at just about any grocery store. I used Hunts Tomato Paste, with BRAGG’s Organic Raw Apple Cider Vinegar, and Holland House Red Wine Vinegar as the base. I used stevia as the sweetener, and mixed in garlic powder, onion powder, Worcestershire sauce, grass fed butter, liquid smoke, chipotle and black pepper all to taste to provide an amazing sweet smokey peppery flavor you will love! The best part about this is its all up to you and the flavor you like! Try new things here and there to dial your sauce into that Perfect BBQ flavor for your local region.


Living a low carb lifestyle does not need to be a death sentence for your taste buds. Nearly anything you enjoy eating can be made with a zero-carb option. Things like Almond Flour, or Coconut Flour have come a long way in replacing some of our traditional high carb guilty pleasures. Keto web sites are simply bursting at the seams with great new recipes for you to try. It’s all just a matter of deciding you are ready to try something new and go on a little adventure in your kitchen! I hope you enjoyed this article. Leave me a comment and let me know what you thought! For more great recipe ideas check out one of my books or subscribe to my blog. I am always uploading fresh content for you guys to enjoy!

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