How to Enjoy BBQ While on a Keto Diet

Who doesn’t love BBQ?

Honestly, it’s the best right? Sunny afternoons, outside with friends and family, the grill blazing and the smell of delicious BBQ as the food sizzles away…

But practicing keto, with a whole lot of carbohydrates on hand that can knock you straight out of ketosis: rolls, buns, wraps, crouton-filled and dressing-drenched salads, sticky, sugary sauces, the list goes on.

Best Keto BBQ Sauce

Can I eat BBQ on keto?

Keto BBQ

Contrary to popular belief, BBQ can be perfect for keto dieters.

Easily manageable carbohydrate sources with protein and fat rich foods make this a keto dieters dream, rather than their nightmare.

Bunless burgers, sausages, grilled chicken, steak, brisket, ribs, bacon, pulled pork, a touch of avocado and just a few gherkins thrown in and voila! you have the most delicious diet menu known to humans.

But what about the sauce?

It is true that most BBQ sauce options on the market are sugar ladened and carbohydrate rich, but there is some salvation out there for keto dieters.

Sugar free sauces are available.

Read on to discover a number of options and a review of popular alternatives on the market which can be found at most supermarkets.

What is the best sugar free BBQ sauce?

sugar free BBQ sauce

The best sugar free BBQ sauce is, in our opinion, homemade.

If it’s not tangy enough you can add in more spice.

Not hot enough? Add in more chilli flakes. Not sweet enough?

Add some more sweetener!

Being in control of the recipe allows you full flexibility with the flavor, adapting it to your own personal preferences.

Check out the homemade “base” recipes below, which you can adjust each time you make them.

All are perfect for slathering on your grilled goods, marinating, as a basting sauce, used as a glaze, and even as a dipping sauce!

These recipes, as well as the store-bought alternatives, do contain sweeteners.

In terms of your ketosis, there’s no evidence to show that sweeteners influence blood sugar and or insulin levels.

If they did it would send your body into a state of severe hypoglycemia; a potentially fatal condition.

In regards to your health, the previous work linking sweeteners to increased cancer risk has been squashed; these findings were observational rather than as any identifiable direct cause and many of those at greater risk of developing cancer also tended to exercise less, smoke more, drink more, be overweight, have a poor diet, etc.

Let’s get back to the sauce, shall we? Here’s a list of our top, keto friendly, store-bought BBQ sauces!

Best Keto BBQ Sauce Review

Stevia Sweet BBQ Sauce

Stevia Sweet BBQ Sauce | Low Sugar (1g), Low Carb, Low Sodium, Gluten & Fat Free | Paleo & Keto Diet Friendly Barbecue Sauce | Zero Artificial Sweeteners (2 x 15 oz)

Coming in at around one gram of natural sugar per serving this stevia sweet BBQ sauce is a perfect option for any ketogenic dieters.

No artificial sweeteners, fat free, as well as being low in sodium makes it a great option. We love the flavor, but understand that the texture may not be for everyone as iti is less thick than traditional BBQ sauce.

However, this makes it perfect for glazing, dips, etc. as it acts as a sauce should; as a compliment to a dish, not the overwhelming flavor of the dish itself.

It’s scored a 4 out of 5 stars on Amazon with over 140 reviews.

Hughes Smokehouse

G Hughes Smokehouse Sugar Free BBQ Sauce 18oz Glass Bottle (Pack of 3) Select Flavor Below (Sampler Pack - 1 each of Hickory Maple Brown & Honey)

The smoky flavor of this one reminds one of an original BBQ sauce; rich and tangy with that underlying smokiness which provides a whole new dimension of flavor.

Per serving, this comes in at around 2g of carbohydrates, (0g sugar), a fairly insignificant amount that likely will not affect your ketosis.

It is also gluten-free. It scored a 4.1 out of 5 stars on Amazon with over 240 reviews.

Tessemae’s Natural Mild Buffalo

Tessemae's Natural Mild Buffalo Sauce 4 pack, Whole30 Certified, soy-free, dairy-free, gluten-free, sugar-free, vegan

For the more reserved keto fans, this sauce has a great texture but not as dense a flavor of some of the other options.

It offers the hint of BBQ without being overwhelming. A nice complement to grilled meats. This sauce is Whole30 Certified, soy-free, dairy-free, gluten-free, sugar-free and vegan friendly.

In addition, no fillers, such as xanthan gum, tapioca starch and gum acacia. A “hotter” version is offered as well, for those who like to spice it up!

A fantastic sauce and extremely popular, achieving over 70% 5-star reviews on Amazon!

Simple Girl Organic Carolina Kick

Simple Girl Organic Carolina Kick BBQ Sauce - 12oz - Low Calorie - Sugar-Free Diabetic/Vegan Friendly - Gluten/Fat/MSG Free - Vinegar Based - Compatible with Most Diet Plans

A great “hot” option. Coming in at an incredible 5kcals per serving, a more tangy than sweet flavor, really, really good!

This sauce is certified organic, certified kosher, gluten-free, sugar-free, vegan-friendly, zero added chemicals, zero trans-fats, and absolutely no MSG or artificial preservatives.

Simple Girl is a winner coming in at around 1g of carbohydrate per serving, earning 4 out of 5 stars on Amazon with 350+ reviewers.

AlternaSweets Sweet & Smokey

AlternaSweets Sweet & Smokey BBQ Sauce - 13.5 oz - Stevia Sweetened - Low Carb - KETO/Paleo/Atkins/Diabetic Friendly - Non GMO - Gluten Free

Here is a thicker BBQ sauce option, Alternasweets is incredibly tasty and makes a great dip too.

Slightly higher in carbohydrate (4g per serving) and kcals (25kcals per serving) than other options it is still fairly insignificant and will likely have no effect on your ketosis nor your overall diet.

Sweetened by stevia, this sauce is GMO-free, gluten free, no artificial sweeteners and no preservatives, this sauce is a great option for any keto dieters.

150+ reviewers on Amazon who have given it an average rating of 4.5 out of 5 stars.

Guy’s Award-Winning Sugar Free BBQ Sauce

Guy's Award Winning Sugar Free BBQ Sauce, Smokey Garlic, 18 Oz

Mouth-watering comes to mind! A sugar-free BBQ sauce that will please even the most opinionated palate, a blend of tang, sweetness and spice.

Packed full of flavor and all in a completely manageable nutrient package, coming in at only 10kcals per serving and 2g of carbohydrates.

Guy’s Award-Winning Sugar Free BBQ Sauce is sugar-free, gluten-free, free of trans fats and naturally low in sodium. 400+ Amazon reviewers give it a whopping 4.5 out of 5 stars!

Wrapping It Up

The consensus that keto and BBQ simply don’t mix because of the carbohydrate rich foods involved in BBQing is simply not true.

There’s a wide range of delicious, grilled goods that will not only be perfect for upholding your ketosis but could also contribute to improve body composition (given their relatively high protein content).

BBQ sauce no longer has to be avoided. There are plenty of options to go for and the home-made recipes are delicious and easy to make.

Fire up the grill and enjoy yourself some tasty BBQ slathered in one of the aforementioned keto-friendly sauce recommendations.