Keto BBQ Sauce | Vegan, Low Carb Recipe - Elavegan (2024)

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5 from 3 votes

This low carb, keto BBQ sauce is sweet, smoky, tangy, and customizable to your taste buds! This recipe takes just 10 minutes to pull together, is packed with flavor, and yet gluten-free, sugar-free, and vegan.

Keto BBQ Sauce | Vegan, Low Carb Recipe - Elavegan (1)

10 Minutes To Make

The summer sun is here, which means it is officially BBQ season everyone! And with BBQ season comes lots and lots (and lots) of BBQ sauce, please. This summer looks set to be a little bit ‘different’ to most – but that doesn’t mean we can’t still spend some time in the garden, enjoying a delicious vegan barbecue (or ten!).

Now, barbecue sauce can be a bit of a touchy subject. Depending on where you live and who you are – the ingredients and flavors of this condiment can vary massively. However, that’s why it’s so handy being able to adjust ingredients when making it at home.

So, what do I look for in the perfect low carb barbecue sauce? A delicious blend of smoky, sweet (but not too sweet), and tangy. Which is exactly what I’ve made here. Want more heat? Sweetness? Smokiness? – No problem just slightly tweak the amounts of certain ingredients and away you go.

Oh, and did I mention that since this gluten free BBQ sauce is also sugar-free, it will work amazingly for marinating proteins like tofu, for the grill/oven, without burning the same way sugar does?!

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The Ingredients

Unfortunately, while there are many vegan BBQ sauce options in-store, they are still highly processed and contain tons of sugars (thus not keto-friendly or low carb). A quick search of some major brands contained ingredients like fructose syrup, preservatives, and even gums. And the options that are low carb/sugar-free are often ridiculously sweet, containing unhealthy sweeteners like aspartame.

By making your own, you’re able to customize it to your tastes. Plus, this healthy barbecue sauce is made up of ingredients, most of which are probably already in your kitchen/pantry.

And there’s no need to worry about missing out on the ‘sweetness’ in this sugar free BBQ sauce because this recipe simply exchanges the sugars for a low carb sweetener.

I’ve also made this homemade BBQ sauce without ketchup (unlike many recipes), instead choosing to use natural tomato sauce and paste, to avoid the extra sugars and processing of store-bought ketchup.

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So, what are the actual ingredients?

  • Tomato sauce & paste
  • Powdered Erythritol, or sweetener of choice
  • Apple cider vinegar
  • GF tamari (or soy sauce/coconut aminos)
  • Hot sauce
  • Spices like smoked paprika, onion powder, etc.

However, there are various ingredients swaps and additions that you can make, so read the recipe notes for suggestions and options.

For the full ingredient list, ingredient measurements, and nutritional information of this keto BBQ sauce, then please read the printable recipe card below.

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This Recipe Is:

  • Dairy-free
  • Vegan
  • Gluten-free
  • Low-fat
  • Low carb
  • Keto friendly
  • Sugar-free
  • Yet versatile & customizable!

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How To Make The Keto BBQ Sauce

It takes just 10 minutes to whip up this healthy BBQ sauce, consisting of combining all the ingredients and heating to reduce- that’s it!

Step 1: Add all the ingredients to a saucepan/skillet and stir well to combine.

Step 2: Cover and bring to a boil. Then reduce the heat to low and simmer for 3-5 minutes.

Step 3: Taste and adjust the seasonings (for more tang add more vinegar, for sweetness increase the sweetener, for smokiness add more paprika/liquid smoke, for heat add more hot sauce or additional chili powder). Add a splash of water if you prefer the sauce to be thinner and then allow it to cool. Pour the sauce into a serving dish or mason jar.

Once ready, you can serve immediately or save for later.

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How To Serve

The obvious serving place of this homemade keto BBQ sauce is, of course, a BBQ. However, I also love to use this condiment in place of ketchup/mustard for all kinds of dishes.

Use a marinade for proteins, slather over foods, or use as a dip- there are tons of ways to enjoy this!

I personally love to use it as a dip for potato-based dishes like these Oven Baked Potato Wedges, Crispy Pan-roasted Potatoes, and Vegan Hash Browns.

If BBQ fare is what you’re in the mood for, then you may like it alongside these Vegan Sausages, this Black Bean Burger, Portobello Mushroom Steaks, or Roasted Cauliflower Steaks.

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Related Recipes

If you’re looking for more dish inspiration for your next BBQ, then here are some vegan options for you.

  • Keto Coleslaw
  • Vegan Potato Salad
  • German Sauerkraut
  • Oil-free Pasta Salad

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How To Store

Store any leftover BBQ sauce in an airtight container in the refrigerator for up to two weeks.

I haven’t yet tried to freeze the sauce; however, it should be freezer friendly. I would imagine that it would do best for up to two months in an airtight container in the freezer.

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Recipe Notes & Variations

  • I used Erythritol for a sugar-free, low carb BBQ sauce (other options include Xylitol, Stevia, and Monk Fruit powder). However, feel free to use your favorite sweetener (e.g., organic brown sugar, coconut sugar, maple syrup, etc.)
  • You can use soy sauce or coconut aminos instead of the GF tamari. Alternatively, vegan Worcestershire sauce would work great.
  • This recipe makes a small batch (1 ¼ cups/300 g). Feel free to increase the recipe, as required.
  • One serving is 1/8th cup (2 tbsp/30 g) – with 15 kcal and 3 g carbs.
  • Instead of hot sauce, you can use chipotle pepper or chili pepper powder. Or even a combination of two, for more heat.
  • I prefer the taste of apple cider vinegar BBQ sauce; however, you can use a variety of vinegar options, including balsamic vinegar, red wine vinegar, white wine vinegar, rice vinegar, etc. They will all affect the flavor in different ways.
  • For a thicker sauce, you can simmer it for longer. This will reduce the mix and intensify the flavors.
  • Flavors may mellow when chilled, so feel free to taste and adjust the seasonings, if needed, before serving.
  • If you’re using this BBQ sauce as a marinade (i.e., for tofu) that is going to be baked/grilled, then you can get away with not heating the mixture at all when making. Just throw everything together, mix well, and baste.

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If you give this keto BBQ sauce recipe a try, I’d love a comment and recipe rating below. Also, don’t forget to tag me in re-creations on Instagram and/or Facebook with @elaveganand #elavegan – I love seeing your recreations.

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Keto BBQ Sauce

Author: Michaela Vais

This low carb, keto BBQ sauce is sweet, smoky, tangy, and customizable to your taste buds! This recipe takes just 10 minutes to pull together, is packed with flavor, and yet gluten-free, sugar-free, and vegan.

5 from 3 votes

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 5 minutes mins

Total Time 10 minutes mins

Course Sauce

Cuisine American

Servings 10

Calories 15 kcal

Ingredients

Instructions

  • Add all ingredients to a saucepan or skillet and stir to combine.

  • Cover and bring to a boil. Reduce the heat to low and let simmer for 3-5 minutes.

  • Taste and adjust seasonings. You can add a splash of water if you prefer a thinner BBQ sauce or cook it longer for a thicker sauce. Allow to cool and pour the sauce into a serving dish or mason jar. Enjoy!

Notes

  • I used Erythritol for a low-carb and sugar-free version, but you can use your favorite sweetener (e.g. organic brown sugar, coconut sugar, maple syrup, etc.).
  • You can use soy sauce or coconut aminos instead of tamari. Or use vegan Worcestershire sauce.
  • The recipe makes a small batch of about 1 1/4 cups (or 300 grams). Feel free to double or triple the recipe. One serving is 1/8 cup (30 g).

Nutrition Facts

Keto BBQ Sauce

Serving Size

30 g

Amount per Serving

Calories

15

% Daily Value*

Fat

1

g

2

%

Saturated Fat

1

g

5

%

Carbohydrates

3

g

1

%

Fiber

1

g

4

%

Sugar

2

g

2

%

Protein

1

g

2

%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition information is an estimate and has been calculated automatically

Keto BBQ Sauce | Vegan, Low Carb Recipe - Elavegan (13) Simple and Delicious Vegan Cookbook by ElaVeganCLICK HERE to order!

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Keto BBQ Sauce | Vegan, Low Carb Recipe - Elavegan (2024)

FAQs

Which BBQ sauce has lowest carbs? ›

Stevia Sweet barbecue sauce (2-pack)

Sweetened with stevia, this sauce only has two carbs per serving. If it's not spicy or complex enough for you, you can always doctor it with cayenne, smoked paprika, garlic and more. Or, just make your whole batch of barbecue sauce yourself (see below for an easy keto recipe).

Is Sweet Baby Ray's BBQ sauce keto-friendly? ›

In fact, Sweet Baby Ray's new sauces compliment a variety of dietary needs. In addition to being keto-friendly, they're also gluten free, vegan, and vegetarian. The new sauces come in two flavors: original and hickory. Each serving has only 1 gram of sugar and 1 gram of net carbs.

How many net carbs are in Ray's no sugar added barbecue sauce? ›

Ray's No Sugar Added Original Barbeque Sauce (2 tbsp) contains 4g total carbs, 3g net carbs, 0g fat, 1g protein, and 15 calories.

Does BBQ sauce have a lot of carbs? ›

Barbeque sauce (BBQ), store bought (2 tablespoon) contains 14.2g total carbs, 13.9g net carbs, 0.2g fat, 0.3g protein, and 60 calories.

Is Sweet Baby Ray's sugar free keto-friendly? ›

Sweet Baby Ray's New No Sugar Barbecue Sauce Is Keto-Friendly And Vegan. Each serving has only 1 gram of net carbs. Memorial Day is the unofficial kick-off to the summer season. Even if you're spending the holiday at home this year, your day likely entails a barbecue.

Can I eat BBQ sauce on a low-carb diet? ›

Even still, most bbq sauces you can find at the store do not fit into a keto diet because of their high carb count due to all of the sugar.

What BBQ is good for keto? ›

Because so many keto-friendly foods are also barbecue staples. Think: bunless burgers, grilled fish, and veggie-loaded sides. That means if you're on the ketogenic diet or are just trying to eat low-carb, you don't have to miss out on any of the barbecue fun.

Is Mayo good for keto? ›

Keto Mayo Nutrition Information

Mayonnaise is the perfect condiment for the Keto Diet because it consists of high fat, low protein, and zero carbohydrates. It also has many health benefits that can help you maintain Ketosis and achieve your weight loss goals on the Keto diet.

Does the sugar in BBQ sauce cook off? ›

Grill – This high-heat preparation can cause sugars to burn quickly, so brush on the BBQ sauce just 10 minutes before the protein is done. It'll give you that glossy, delicious bark without any burnt taste. Oven – Most oven cooking happens at around 375ºF, which is too hot for sugar.

How many carbs are in Sweet Baby Ray's sugar free BBQ sauce? ›

Ray's Original Barbecue Sauce No Sugar Added (2 tbsp) contains 4g total carbs, 3g net carbs, 0g fat, 1g protein, and 15 calories.

Why does BBQ sauce have so many carbs? ›

The carbs in barbecue sauce come primarily from added sugar, with tomato sauce accounting for the rest. Many brands list high fructose corn syrup or other sweeteners as their first ingredient.

Will BBQ sauce kick you out of ketosis? ›

High-carb Condiments & Sauces

The Keto diet does not allow you to have: BBQ sauce. Ketchup. Honey mustard.

Will BBQ sauce take me out of ketosis? ›

Most mainstream smoky sauces contain sugar, corn syrup, or much worse, and I don't just mean a tiny teaspoon. Some BBQ sauces have as many as 51 grams of sugar per 2Tbs. serving. That's enough to toss you right out of ketosis with one meal, and you don't even have to finish it!

Is eating too much BBQ sauce bad for you? ›

No? Just like other sweet and salty condiments, there's a lot of added sugar and salt to reckon with in bottled barbecue sauce, jacking up the calorie and sodium count faster than you can say, "Pass me a chicken wing!" Popular sauces average anywhere from 45 to 70 calories for a two-tablespoon serving.

How many carbs are in Ray's bbq sauce? ›

Soups And Sauces Barbecue Sweet Baby Ray's Original (1 tbsp) contains 8.3g total carbs, 8.1g net carbs, 0.1g fat, 0.2g protein, and 35 calories.

What is a healthy substitute for bbq sauce? ›

Fruit-based sauces are a great option for people looking to cut down the acid content in tomato base sauces like the BBQ. These sauces use fruits like pineapples, mangos, apricots, apples, and even peaches to enhance the taste while doing away with the need to add granulated sugar.

What sauces are OK for keto? ›

Keto practitioners incorporate a variety of different condiments into their diets, including hot sauce, low-carb BBQ sauce, sugar-free ketchup, mustard, ranch dressing, mayonnaise, guacamole, soy sauce, sour cream, and more.

References

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