(This post is sponsored by llinea monk fruit, a brand I use and love.)
This easy keto BBQ sauce recipe has a bold, tangy and smoky flavor you'll love, without all the sugar that's typically found in most store-bought barbecue sauces. It's simple, free of refined sugar, and low glycemic- the perfect sugar-free bbq sauce if you're looking to reduce carbs or you're following a ketogenic diet.
Most sauces, dips, and salad dressings from the grocery store are either loaded up with added sugar, high fructose corn syrup and other preservatives that affect the carb and sugar count. It's definitely not not ideal if you're on a keto diet or trying to maintain your blood sugar.
Even low-sugar and low-carb sauces and dressings are not always as "healthy" as they claim to be, as many brands use artificial sweeteners that are essentially different names for sugar (dextrose, sucralose, maltodextrin) as well as preservatives and oils that are high in omega-6 which can be inflammatory (canola oil, vegetable oil, corn oil, etc.).
This low carb BBQ sauce recipe is ideal because it's clean, made with simple ingredients, and an all-natural sweetener that is low glycemic and keto friendly.
The result? A smoky and savory BBQ sauce with rich, tangy flavor.
why this recipe works
The wonderful thing about this BBQ sauce is that is's such an easy recipe! And, since it's a homemade bbq sauce, you'll know exactly what's in it.
No more squinting at the bottle and trying to interpret that long list of confusing ingredients. 🙂
Llinea monk fruit is the perfect sweetener for this low-carb barbecue sauce. It has zero calories, zero glycemic index and is a one-ingredient, all-natural sweetener!
With only 2g net carbs per serving, you can enjoy this low-carb barbecue sauce on a keto diet, and keep the grilling going all summer long!
This tangy keto BBQ sauce is:
- simple to make
- ready in 15 minutes
- a low carb barbecue sauce that is gluten free and low glycemic.
This keto BBQ sauce recipe includes two different options. You can use fresh onion and garlic which is sautéed before adding in the rest of the ingredients and then blended as the final step in order to make the sauce smooth. Or, opt for the shortcut and use garlic and onion powder (and skip the need to sauté and blend).
I personally prefer using the fresh garlic and onion, but both ways taste great, so it's entirely up to you!
Here are the ingredients you'll need for this delicious homemade barbecue sauce:
- tomato paste (not tomato sauce)
- apple cider vinegar
- filtered water
- llinea monk fruit
- coconut oil (or sub for avocado or olive oil)
- garlic cloves (or garlic powder)
- diced onion (or onion powder)
- liquid smoke (I use hickory liquid smoke)
- Worcestershire sauce (I use this one which is also vegan and gluten-free)
- salt and pepper
- smoked paprika
- chili powder
- cayenne pepper (optional for heat!)
More good news: it only takes about 15 minutes to whip up your own tangy, bold, and perfectly-spiced barbecue sauce.
This keto BBQ sauce recipe makes a decent-sized batch, so you'll have plenty (and possibly some left over) for all your barbecue needs!
Here's how it's done (be sure to check out the printable recipe card at the bottom of the page for all the details):
- Sauté onions and garlic- In a medium saucepan, melt the oil over medium heat. Add the chopped onion, cooking 3-4 minutes until translucent. Stir in the minced garlic and cook for about 30 seconds.
- Add everything else!- Add the rest of the ingredients to the saucepan, starting with the liquids. Taste and adjust for sweetness (more monk fruit), smokiness (more smoked paprika/cumin/liquid smoke), and heat (more cayenne and chili powder). Bring the sauce to a boil, then let it simmer on low heat for about 5-8 minutes.
- Blend - Allow the sauce to cool for a couple of minutes, then carefully transfer it to a blender. Process for a full minute or until it's smooth.
Note: If you opt to use garlic powder and onion powder instead of fresh onion and garlic, you can skip steps 1 and 2 above! Add the garlic powder and onion powder along with the rest of the ground spices.
tips for the best results
- After the low-carb barbecue sauce is done, allow it to cool on the stovetop for a few minutes before blending. After you've blended it, transfer the sauce to a glass mason jar or airtight container and store it in the fridge for up to two weeks.
- When blending, do not close the small cap on the lid. Keep it propped open slightly and place a towel on top to prevent the sauce from splashing and to allow steam to vent out. This is important because blending hot liquids causes pressure to form inside the blender.
- The flavor of the sauce will taste a little more intense by the next day. I find it has more of a smoky flavor and a little bit more heat (if you added the cayenne). If it's not as sweet as you'd like, you can easily stir in a few more drops of monk fruit!
- You can substitute Worcestershire sauce for coconut aminos if you prefer.
I'm a huge fan of this keto BBQ sauce and I'm sure you'll love it too!
It's great on chicken, steak, pork, and even as a dip (tip: add a bit of avocado mayo to make your own keto-friendly campfire sauce and enjoy it with these jicama fries or as a creamy, tangy salad dressing)!
The barbecue options are endless... bring on grilling season.
you might also love...
- These keto lemon raspberry bars, a gluten-free and dairy-free recipe that's sweet and tart and the best combination of flavors!
- My favorite summer salad (that also goes great with anything barbecued!). This keto broccoli salad with bacon and maple dressing hits all the right flavor notes and has just the right amount of crunch.
- Smoked asparagus has the most incredible flavor and is so simple to make!
- This tomatillo green chili salsa is a delicious green salsa made with a roasted medley of tomatillos, jalapeños, a poblano and aromatics.
- 1 tablespoon coconut oil (or sub avocado or olive oil)
- ½ cup diced onion
- 2 large garlic cloves, minced
- 2, 6-oz. cans organic tomato paste
- 2 cups filtered water
- ½ cup apple cider vinegar
- 2-½ teaspoons llinea monk fruit sweetener
- 3 teaspoons liquid smoke (I use hickory)
- 2 tablespoons Worcestershire sauce (gluten-free)
- 1 teaspoon salt
- ½ teaspoon ground pepper
- 2 teaspoons smoked paprika
- ½ chili powder
- ½ teaspoon cumin
- ½ teaspoon ground turmeric
- ¼ teaspoon ground cayenne pepper (optional)
- Heat the oil in a saucepan over medium heat for about 1 minute. Add the diced onion and sauté for 3-4 minutes or until they soften. Stir in the minced garlic and cook for 30 more seconds.
- Add the liquid ingredients, whisking well after each addition.
- Whisk in all of the spices. Taste and adjust, if needed (more liquid smoke/cumin/smoked paprika for smokiness; more monk fruit for sweetness; more chili powder/cayenne for heat).
- Bring the sauce to a boil, whisking often. Reduce the heat to low, then let it simmer for about 5 minutes. Remove from heat and let it cool for a couple of minutes.
- Carefully transfer the sauce to a blender and blend for 1 minute or until the sauce is smooth. (Do not close the small cap on the lid. Keep it propped open slightly and place a towel on top while blending to prevent the sauce from splashing and to allow steam to vent out. This is important because blending hot liquids causes pressure to form inside the blender).
- Transfer the sauce into jars (or other storage containers) to cool completely. Store the cooled keto BBQ sauce in the refrigerator for up to two weeks.
You can skip the sauté and blending steps if you choose to make this keto BBQ sauce without fresh garlic and onions. To do so, substitute the fresh ingredients for 1 teaspoon onion powder and 2 teaspoons garlic powder (and omit the coconut oil entirely).
This low-carb barbecue sauce will gain a slightly more intense flavor by the next day. What I love about llinea monk fruit is that it's so easy to add extra sweetness even after the sauce is made- just stir in a few more drops.
Nutritional information is based on a serving of 2 tablespoons.
Nutrition Information:Yield: 24 Serving Size: 1
Amount Per Serving: Calories: 23Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 36mgCarbohydrates: 3gNet Carbohydrates: 2gFiber: 1gSugar: 1gProtein: 0.5g
This nutritional information is approximate and is provided for convenience as a courtesy.