Low Carb Barbecue Sauce


Low Carb Barbecue Sauce: You will be hard pushed to find a person who doesn’t appreciate and enjoy a good barbecue. My husband and I invested in a top-of-the-range gas barbecue a couple of years ago and now it is really any excuse to have one – rain or shine.
Low Carb Barbecue Sauce
I must admit though, when I first started reducing the amount of carbs in my diet, I was almost afraid to have a barbecue and decided until I was a little more knowledgeable on what I could and couldn’t eat, I was better off keeping my menu basic.

However, after finding a wealth of free low carb BBQ recipes online, including a couple for a divine low carb barbecue sauce and marinade I have been enjoying barbecues in the same way as before.

So, take my advice, if you like a good barbecue with family and friends you don’t need to stop when you start a low carb diet – just consider the following –

• Try something new – The trusty BBQ sauce is a staple item for a proper barbie and while there are plenty of gorgeous recipes for low carb barbecue sauce around don’t be afraid to try something different. Herbs and spices such as oregano, coriander, Chinese five spice, ginger, cumin, garlic and more can all be added to a low-fat sour cream to make an instant tasty sauce. Trying something different also means you can try more things on your barbecue, which is important if you want to stay away from certain cuts of meat.

• Dry Rubs – You could forget using high-in-carbohydrate sauces altogether and instead opt to add flavor to your BBQ meats and fish by using dry rubs. Grilled food tastes extra nice when dry rubbed with a mixture of different herbs and spices before hand. For example, Mix cinnamon, turmeric, paprika and mace together for an excellent dry rub that will add an extra kick to any chicken you are grilling. Tomato powder, basil, cayenne pepper, paprika and garlic also makes a great Mediterranean dry rub for any choice of meat.

• Home-made BBQ Sauce – If you use a traditional BBQ recipe for your sauce, then it is possible to make certain substitutes so that you can continue to use your tried and tested recipe without ruining your diet. Try substituting tomato ketchup with tomato paste or purée as this is lower in carbs than the ketchup alternative. Avoid using sugar and instead try a no-carb sweetener (be careful it is zero carb and not just a low-in-carb sugar substitute). Cinnamon is a nice addition to a low carb barbecue sauce, as it gives it the extra sweetness that may be lacking from not using traditional sugar and tomato ketchup.

• Vary Your Cooking Methods – According to the US Department of Health, a large amount of people do not add sauces to their cooking because of taste, but because cooking with sauces (especially barbecuing) keeps the meat moist. However, if your BBQ fare has dried out, this is usually due to the method of cooking as oppose to the meat itself. Grilling with a rotisserie or clay will help keep the natural moisture of the meat in.

• Be Creative – Low carb barbecue sauce is tasty but if you fancy a break from the tradition there are a few things you can try that won’t ruin your diet. Mixing diet soda or root beer with tomato purée makes a surprisingly lovely marinade.

Butter may not be the best thing to eat on a low carb diet but you don’t have to banish it from your menu altogether. In fact, brushing chicken fillets with a thin layer of low-fat butter and adding chopped garlic, spices and herbs makes a tasty alternative to the usual sauces.


Barbecue sauce for chicken drumsticks and chickpeas. Together with a good salad this is a great low carb meal

Of course, if you are anything like me, a traditional food kinda girl, you will fully appreciate the taste of a quality BBQ sauce when you taste one. In my house, after tomato ketchup, BBQ sauce is the most used by everyone and not just on the barbecue food either, I have had it with lean cuts of beef, salads and on my favorite food of all, the low carb sub sandwich.

Because almost all available barbecue sauces on the market contain a heap of sugar – anywhere from 16 to 44-grams of sugar per half cup!!- it is advisable you make your own BBQ sauce. There are plenty of low carb BBQ sauce recipes out there, all containing similar ingredients or a twist on the original – trying a few will help you find a recipe you like, which you can stick too for future meals.

Low Carb Barbecue Sauce Recipe

You will need –

One Teaspoon of Paprika
One Clove of Garlic (minced)
One Small Onion (minced)
One 6-ounce Can of Tomato Paste or Purée
Three Teaspoons of Mustard
One Tablespoon of Worcestershire Sauce
¼ Cup of Sugar-Free Ketchup
Pinch of Ground Cloves
Salt and Pepper to Taste
• Cook the onion in a pan over a medium heat for around two minutes, or until they begin to soften. Add the garlic and cook for another minute.

barbeque-sauce-chicken• Add the rest of the ingredients at this point, followed by half-a-cup of water. Ensure everything is mixed well and simmer on a medium heat for around 20 to 30 minutes. It is important to taste your sauce at this point, so you can adjust the seasoning to suit your taste. You may also want to add more sugar-free ketchup at this point too if your sauce is tasting too acidic.
This is, without question, one of the best low carb barbecue sauce recipes I have come across.

The above makes enough for around ten individual servings, so increase the ingredients accordingly if you need to make more. I have found that when stored in the fridge in an airtight container the sauce will keep for around 5 to 7 days. It can also be frozen if you want to make a big batch you can defrost as and when it is needed.
The carbohydrate content is also low, with a ¼ of a cup containing 3.5 grams. There is also bonus fiber content, as each serving contains a gram of fiber – making it healthy and good for you and the family.
In the early days of my diet changes, I often turned to my auntie – who at just 52-years of age has to follow an insanely strict low carb diet to control her diabetes. She has been a great source for advice and recipes, especially in those important early weeks when I didn’t know a carb from a calorie. She is a brilliant cook but known for her love of “doing it quick”, if you couldn’t prepare the meal in 15 minutes, she wouldn’t entertain the idea of cooking it.

I asked her if she had her own version of a low carb barbecue sauce and sure enough she did – and the best part – it took no cooking time at all. Although, my husband – who loves this BBQ sauce- is adamant the best part of this recipe is the bourbon, which gives it a unique flavor and an added kick.

No Cook – Low Carb Barbecue Sauce with Bourbon

You will need –
Three and a half cups of low-sugar tomato ketchup
¾ of a Cup of Tomato Paste or Purée
Two Tablespoons of Fine White Vinegar
Two Tablespoons of Paprika
1/6 of a Cup of Bourbon
One Tablespoon of Worcestershire Sauce
¾ Cup of Sugar Substitute
Two Tablespoons of Chopped Red Onion
One Garlic Clove (Minced)
One Teaspoon of Onion Powder
Salt and Pepper to Taste

Simply combine all the ingredients and serve. This sauce can be reserved in the refrigerator too in the necessary container and should keep for around seven days. This literally takes ten minutes to make, so it is ideal for impromptu barbecues.

According to the Oklahoma Historical Society, most barbecue sauces are influenced from the American Indians, Africans and Europeans. However, without doubt the most popular barbecue sauce has a Texan influence – with Texas-style barbecue sauce outselling every other variety two to one.

Low Carb Barbecue Sauce – Texan Style

You will need –

One Cup of Yellow Mustard
¾ of a Cup of White Cider Vinegar
Two Tablespoons of Chilli Powder
½ Tablespoon of Soy Sauce
Two Tablespoons of Butter
One Tablespoon of Paprika
One Tablespoon of Cayenne Pepper
One Teaspoon of Black Pepper
½ a Cup of Sugar Substitute

• Stir together the sugar substitute, white wine vinegar, cayenne pepper, mustard, sugar substitute, chilli powder and black pepper in a pan over a medium heat. Leave to simmer for 30-mins.

• Stir in the butter, paprika and soy sauce slowly and leave to simmer for a further ten minutes.

• Remove from the heat and allow to cool before placing in the refrigerator over night. This will allow all the different flavors to blend together.

This gorgeous tasting low carb barbecue sauce has only two-grams of carbohydrates per serving and 22 calories.


Changing your eating habits is not an easy feat, especially as most low carb diet menus will appear boring in comparison to your usual foods. Because most commercial sauces, rubs and marinades are high in sugar, they do not make a great addition to a low carb diet.

However, making your own low carb BBQ sauce, as well as other things, can make the world of difference to some of the blander foods that, while good for you are not necessarily the best tasting. Barbecue sauce isn’t just a great way to revitalize dull food, it is also one of the most popular condiments in the world – with Barbecue Team Championships being an annual event in America says the Oklahoma Historical Society.

All different kinds of barbecue sauce may be popular all over the world but my low carb barbecue sauce is a major hit among family and friends.

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 Posted by at 7:39 pm