Keto BBQ Sauce


If you’re BBQ lover like me, eating keto feels more like a treat than a diet.  Grilled chicken, wings, ribs, brisket and pulled pork are all fair game – that is, until it’s time to slather your favourite sauce all over that grilled goodness.  Most store bought BBQ sauces are high in sugar and are sure to put a dent in your daily carb count.  We’ve put together this low-carb keto bbq sauce, so you can enjoy your BBQ without the added carbage of conventional sauces.

Weekly Keto Weight Loss Meal Plans
  • 1 ½ cups water
  • ½ cup cider vinegar
  • 1 tbsp Worcestershire sauce
  • 2 tbsp soy sauce
  • ¾ cup ketchup (Heinz 'No Sugar Added')
  • 3 tbsp chopped onion
  • ¼ cup butter
  • 1 clove garlic minced
  • 3 celery stalks chopped
  • ½ tsp truvia
  • 1 tsp paprika
  • 1 tsp chili powder
  • 1 tsp salt
  • pinch of pepper
  • ½ tsp liquid smoke
  • 3 bay leaves
  • ½ tsp xantham gum 

Grab a saucepan and dump in the water, vinegar, Worcestershire, soy and low-sugar ketchup.  I use Heinz ‘No Sugar Added’ ketchup which I’ve taken a liking to at only 1g of carbs per serving.  Chop up a few tbsp of onion, 3 stalks of celery and clove of garlic – add that to the mix. Follow with the sweetener and spices, bay leaves, and some liquid smoke. 

Stir it up, and bring it all to a boil.  Pro tip - playing Bob Marley’s Stir It Up in the background infuses some Jamaican spiciness, so resist the urge to do so if you’re not a fan of heat.  Humming it is okay, however.  Reduce the heat and let it simmer and do its thing for 30-60 minutes. 

Remove from stove and pass the sauce through a strainer.  Let the sauce cool then add in the xanthum gum and mix well – this will help thicken the sauce.  If you prefer a more runny sauce for your brisket or pulled pork, than go ahead and skip this step.  Pop the sauce in the fridge for a little while to allow it to set-up, and you’re good to go.  The sauce is even better the next day, so if you’re not a procrastinator like me, make this stuff the day before your next big cook-out. 

There you have it, guilt-free keto BBQ sauce.  Now fire up that grill!

Keto in Five