Free Printable: Low Carb & Keto Food List

• Why You Need My Sugar Free BBQ Sauce Recipe
• Ingredients & Substitutions
• How To Make Sugar Free BBQ Sauce
• My Recipe Tips & Variations
• Storage Instructions
• Ways To Use It
• More Sugar Free Sauce Recipes
• Sugar Free BBQ Sauce (Keto) Recipe card
• Gratitude Moment
• Recipe Reviews

My sugar free BBQ sauce is here to take your grilled meals from bland to outstanding! I developed this recipe after years of being frustrated with the options at the store. Getting high quality, healthy, or keto BBQ sauce (that actually tastes good) on the shelf is near impossible… and when you do, “sugar free barbecue sauce” is usually code for flavorless and full of artificial ingredients. Not anymore. Make my healthy version with me and taste the difference!

Why You Need My Sugar Free BBQ Sauce Recipe

• Classic BBQ taste – It’s rich, tangy, and smoky. It’s thick and smooth. It’s just the right amount of sweetness. Everything a great BBQ sauce should be!
• Quick and easy – Just mix all the ingredients together and let them cook away. And you can make a big batch to have ready in your fridge.
• Low carb, gluten free, and no added sugar – Before this recipe, I thought store-bought sauces with sucralose and processed additives were the only way to enjoy that sweet and smoky flavor — but there’s a better way! Now you can whip up your own homemade sugar free barbecue sauce, without the fake stuff. And it’s just 3.5g net carbs per serving.
• Award winning – Some of my readers have won contests with this sauce! Maybe you’re next?

Ingredients & Substitutions

Here I explain the best ingredients for my healthy BBQ sauce, what each one does, and substitution options. For measurements, see the recipe card .

• Tomato Paste – A.k.a. the base that gives my sugar free BBQ sauce a thick, rich texture, natural sweetness, and deep tomato flavor. If you don’t have any, you can use triple the amount of tomato sauce instead, but you’ll need to simmer for much longer to thicken.
• Apple Cider Vinegar – Adds tang. You can also use white vinegar or lemon juice.
• Besti Powdered Monk Fruit Allulose Blend – I recommend only this sweetener, because it dissolves completely, unlike other sugar substitutes that can leave your keto BBQ sauce gritty or crystallize when you store it. (I use it to make sugar free ketchup , too!) I’ve got some alternatives in the tips below to change up the flavor of your sauce. If you still want to use something else, make sure it’s powdered and use my sweetener conversion chart to get the correct quantity.
• Worcestershire Sauce – Adds umami flavor. I like this one , which is gluten-free. Technically it contains a trivial amount of sugar, but each serving of my sauce has only 1/20 tablespoon of it (like a drop). You could omit it or use a dash of blackstrap molasses with a little water instead.
• Liquid Hickory Smoke – My secret ingredient for that smoky flavor! My local grocery store has it near other seasonings or condiments, but I prefer this clean-ingredient brand .
• Spices – Smoked paprika , sea salt, garlic powder , onion powder , cayenne pepper (more or less depending how spicy you like it), and chili powder .

How To Make Sugar Free BBQ Sauce

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Combine the ingredients. Whisk all ingredients together in a medium saucepan , adding water last. (See my notes on this below.)
2. Cook to reduce. Bring to a gentle boil over medium-high heat, then reduce to medium-low. Simmer, stirring frequently, until thickened to your liking.
3. Adjust sweetness and heat. Taste and add more Besti if you want your sauce sweeter, or more cayenne pepper if you want it spicier.

My Recipe Tips & Variations

• The amount of water you need can vary. Start with a cup, then whisk in a bit more at a time, until it reaches a consistency slightly thinner than you’re going for. (It will reduce as it cooks.) I ended up using about 1 1/2 cups of water, but it depends on how thick your tomato paste is.
• Make sure your saucepan is large enough, and keep an eye on it. The sauce can splatter depending on how intensely it simmers, but if you cover it will take longer to reduce.
• This sugar free BBQ sauce gets thicker as it cools. So, keep that in mind when deciding how much to cook it down. If it gets too thick, I just add a splash of water to thin it out again.
• Want it extra smooth? Puree in a high-power blender or food processor at the end. I use my twister jar when I do this, but usually skip it because it’s not worth the extra cleanup to me.
• Want brown sugar flavor? Replace half of the Besti powdered sweetener with Besti Brown ! It dissolves just as easily and tastes like brown sugar, with zero net carbs.
• Want a honey BBQ sauce? Replace the sweetener with my natural sugar-free honey .

Storage Instructions

• Store: Keep the sauce in a mason jar, airtight container, or condiment bottle in the refrigerator for up to 2 weeks.
• Freeze: Stash in the freezer for up to 3-6 months. You can freeze the whole batch and thaw in the fridge overnight, but I like to portion this low carb BBQ sauce into a silicone ice cube tray . Then I can pop out individual portions and microwave to thaw.
• Canning: I haven’t done it, but don’t see any reason that you couldn’t can this sauce in a water bath. Let me know how it goes if you try it!

Ways To Use It

There are so many ways I use this sugar free BBQ sauce! Try these to add a kick of flavor to your dishes:

• Chicken – You’ve got lots of options! Make my saucy BBQ chicken legs in the summer or Crock Pot chicken legs in the winter. Dunk keto chicken nuggets or keto chicken tenders . Brush it on grilled chicken or bacon wrapped chicken .
• Pizza – Try this keto BBQ sauce instead of marinara on keto pizza or cauliflower pizza . It works particularly well with chicken, red onions, cheddar cheese, and a drizzle of ranch as toppings, which is why I particularly love it on chicken crust pizza .
• Shredded Meats – Mix it into my shredded Instant Pot chicken , or use it for pulled pork sandwiches. Try them on my low carb hamburger buns .
• Ground Beef – This sugar free BBQ sauce is amazing on burgers ! Just add cheddar cheese, lettuce, tomatoes, and maybe even caramelized onions and bacon if you want to get fancy. Sometimes I also use it as a glaze for keto meatloaf , too.
• Salad – It’s my fave for making BBQ chicken salad .

More Sugar Free Sauce Recipes

If you like this sugar free barbecue sauce, you’ll love my other sweet sauces with no sugar added:

Keto Spaghetti Sauce

Sugar Free Honey Mustard

Sugar Free Ketchup

Sugar Free Teriyaki Sauce

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 1/2 6-oz cans Tomato paste ▢
• 1/2 cup Apple cider vinegar ▢
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend (to taste) ▢
• 2 tbsp Worcestershire sauce (see notes in post above) ▢
• 1 tbsp Liquid hickory smoke ▢
• 2 tsp Smoked paprika ▢
• 1 tsp Garlic powder ▢
• 1/2 tsp Onion powder ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Chili powder ▢
• 1/4 tsp Cayenne pepper (or more if you like it hot) ▢
• 1 1/2 cups Water (approximate amount – see instructions) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Whisk all the ingredients together in a medium saucepan , adding the water last. Start with a cup of water, then whisk in a bit more at a time, until it reaches a consistency slightly thinner than barbecue sauce. I ended up using about 1 1/2 cups of water, but it will vary depending on how thick your tomato paste is.
2. Bring to a gentle boil over medium-high heat, then reduce to medium-low. Simmer, stirring frequently, for 20 minutes , or until slightly thickened.
3. Taste and adjust sweetener or cayenne pepper if you prefer the sauce to be sweeter or spicier. If it’s thicker than you like, you can stir in additional water, a tablespoon at a time, until it reaches the consistency you want.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 2 tablespoons

The entire recipe makes 2 1/2 cups.

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free BBQ Sauce

Gratitude Moment

With 4th of July just around the corner, it’s the perfect time to whip up a batch my sugar free BBQ sauce!

My family often takes a trip over the holiday, with a mix of grilling and going out. This picture is my favorite memory from last year, blurry and all.

We had dinner with our friends and their kids at this cute restaurant in Wisconsin Dells. The girls played in the sandbox right on the patio next to our table, and we watched the fireworks from there while happy music played in the background. It was magical compared to the usual crowded fireworks experience.

What’s your favorite 4th of July memory?

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sugar Free BBQ Sauce (Keto)

You’ll love my award-winning sugar free BBQ sauce, made with simple real food ingredients. It’s sweet, smoky, tangy, and so easy to make!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/low-carb-bbq-sauce-sugar-free-gluten-free/

Ingredients

• 2 1/2 6-oz cans Tomato paste
• 1/2 cup Apple cider vinegar
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend (to taste)
• 2 tbsp Worcestershire sauce (see notes in post above)
• 1 tbsp Liquid hickory smoke
• 2 tsp Smoked paprika
• 1 tsp Garlic powder
• 1/2 tsp Onion powder
• 1/2 tsp Sea salt
• 1/4 tsp Chili powder
• 1/4 tsp Cayenne pepper (or more if you like it hot)
• 1 1/2 cups Water (approximate amount - see instructions)

Instructions

1. Whisk all the ingredients together in a medium saucepan , adding the water last. Start with a cup of water, then whisk in a bit more at a time, until it reaches a consistency slightly thinner than barbecue sauce. I ended up using about 1 1/2 cups of water, but it will vary depending on how thick your tomato paste is.
2. Bring to a gentle boil over medium-high heat, then reduce to medium-low. Simmer, stirring frequently, for 20 minutes , or until slightly thickened.
3. Taste and adjust sweetener or cayenne pepper if you prefer the sauce to be sweeter or spicier. If it’s thicker than you like, you can stir in additional water, a tablespoon at a time, until it reaches the consistency you want.

Maya’s Recipe Notes

Serving size: 2 tablespoons

The entire recipe makes 2 1/2 cups.

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• Why You Need My Sugar Free BBQ Sauce Recipe
• Ingredients & Substitutions
• How To Make Sugar Free BBQ Sauce
• My Recipe Tips & Variations
• Storage Instructions
• Ways To Use It
• More Sugar Free Sauce Recipes
• Sugar Free BBQ Sauce (Keto) Recipe card
• Gratitude Moment
• Recipe Reviews

My sugar free BBQ sauce is here to take your grilled meals from bland to outstanding! I developed this recipe after years of being frustrated with the options at the store. Getting high quality, healthy, or keto BBQ sauce (that actually tastes good) on the shelf is near impossible… and when you do, “sugar free barbecue sauce” is usually code for flavorless and full of artificial ingredients. Not anymore. Make my healthy version with me and taste the difference!

Why You Need My Sugar Free BBQ Sauce Recipe

• Classic BBQ taste – It’s rich, tangy, and smoky. It’s thick and smooth. It’s just the right amount of sweetness. Everything a great BBQ sauce should be!
• Quick and easy – Just mix all the ingredients together and let them cook away. And you can make a big batch to have ready in your fridge.
• Low carb, gluten free, and no added sugar – Before this recipe, I thought store-bought sauces with sucralose and processed additives were the only way to enjoy that sweet and smoky flavor — but there’s a better way! Now you can whip up your own homemade sugar free barbecue sauce, without the fake stuff. And it’s just 3.5g net carbs per serving.
• Award winning – Some of my readers have won contests with this sauce! Maybe you’re next?

Ingredients & Substitutions

Here I explain the best ingredients for my healthy BBQ sauce, what each one does, and substitution options. For measurements, see the recipe card .

• Tomato Paste – A.k.a. the base that gives my sugar free BBQ sauce a thick, rich texture, natural sweetness, and deep tomato flavor. If you don’t have any, you can use triple the amount of tomato sauce instead, but you’ll need to simmer for much longer to thicken.
• Apple Cider Vinegar – Adds tang. You can also use white vinegar or lemon juice.
• Besti Powdered Monk Fruit Allulose Blend – I recommend only this sweetener, because it dissolves completely, unlike other sugar substitutes that can leave your keto BBQ sauce gritty or crystallize when you store it. (I use it to make sugar free ketchup , too!) I’ve got some alternatives in the tips below to change up the flavor of your sauce. If you still want to use something else, make sure it’s powdered and use my sweetener conversion chart to get the correct quantity.
• Worcestershire Sauce – Adds umami flavor. I like this one , which is gluten-free. Technically it contains a trivial amount of sugar, but each serving of my sauce has only 1/20 tablespoon of it (like a drop). You could omit it or use a dash of blackstrap molasses with a little water instead.
• Liquid Hickory Smoke – My secret ingredient for that smoky flavor! My local grocery store has it near other seasonings or condiments, but I prefer this clean-ingredient brand .
• Spices – Smoked paprika , sea salt, garlic powder , onion powder , cayenne pepper (more or less depending how spicy you like it), and chili powder .

How To Make Sugar Free BBQ Sauce

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Combine the ingredients. Whisk all ingredients together in a medium saucepan , adding water last. (See my notes on this below.)
2. Cook to reduce. Bring to a gentle boil over medium-high heat, then reduce to medium-low. Simmer, stirring frequently, until thickened to your liking.
3. Adjust sweetness and heat. Taste and add more Besti if you want your sauce sweeter, or more cayenne pepper if you want it spicier.

My Recipe Tips & Variations

• The amount of water you need can vary. Start with a cup, then whisk in a bit more at a time, until it reaches a consistency slightly thinner than you’re going for. (It will reduce as it cooks.) I ended up using about 1 1/2 cups of water, but it depends on how thick your tomato paste is.
• Make sure your saucepan is large enough, and keep an eye on it. The sauce can splatter depending on how intensely it simmers, but if you cover it will take longer to reduce.
• This sugar free BBQ sauce gets thicker as it cools. So, keep that in mind when deciding how much to cook it down. If it gets too thick, I just add a splash of water to thin it out again.
• Want it extra smooth? Puree in a high-power blender or food processor at the end. I use my twister jar when I do this, but usually skip it because it’s not worth the extra cleanup to me.
• Want brown sugar flavor? Replace half of the Besti powdered sweetener with Besti Brown ! It dissolves just as easily and tastes like brown sugar, with zero net carbs.
• Want a honey BBQ sauce? Replace the sweetener with my natural sugar-free honey .

Storage Instructions

• Store: Keep the sauce in a mason jar, airtight container, or condiment bottle in the refrigerator for up to 2 weeks.
• Freeze: Stash in the freezer for up to 3-6 months. You can freeze the whole batch and thaw in the fridge overnight, but I like to portion this low carb BBQ sauce into a silicone ice cube tray . Then I can pop out individual portions and microwave to thaw.
• Canning: I haven’t done it, but don’t see any reason that you couldn’t can this sauce in a water bath. Let me know how it goes if you try it!

Ways To Use It

There are so many ways I use this sugar free BBQ sauce! Try these to add a kick of flavor to your dishes:

• Chicken – You’ve got lots of options! Make my saucy BBQ chicken legs in the summer or Crock Pot chicken legs in the winter. Dunk keto chicken nuggets or keto chicken tenders . Brush it on grilled chicken or bacon wrapped chicken .
• Pizza – Try this keto BBQ sauce instead of marinara on keto pizza or cauliflower pizza . It works particularly well with chicken, red onions, cheddar cheese, and a drizzle of ranch as toppings, which is why I particularly love it on chicken crust pizza .
• Shredded Meats – Mix it into my shredded Instant Pot chicken , or use it for pulled pork sandwiches. Try them on my low carb hamburger buns .
• Ground Beef – This sugar free BBQ sauce is amazing on burgers ! Just add cheddar cheese, lettuce, tomatoes, and maybe even caramelized onions and bacon if you want to get fancy. Sometimes I also use it as a glaze for keto meatloaf , too.
• Salad – It’s my fave for making BBQ chicken salad .

More Sugar Free Sauce Recipes

If you like this sugar free barbecue sauce, you’ll love my other sweet sauces with no sugar added:

Keto Spaghetti Sauce

Sugar Free Honey Mustard

Sugar Free Ketchup

Sugar Free Teriyaki Sauce

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 1/2 6-oz cans Tomato paste ▢
• 1/2 cup Apple cider vinegar ▢
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend (to taste) ▢
• 2 tbsp Worcestershire sauce (see notes in post above) ▢
• 1 tbsp Liquid hickory smoke ▢
• 2 tsp Smoked paprika ▢
• 1 tsp Garlic powder ▢
• 1/2 tsp Onion powder ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Chili powder ▢
• 1/4 tsp Cayenne pepper (or more if you like it hot) ▢
• 1 1/2 cups Water (approximate amount – see instructions) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Whisk all the ingredients together in a medium saucepan , adding the water last. Start with a cup of water, then whisk in a bit more at a time, until it reaches a consistency slightly thinner than barbecue sauce. I ended up using about 1 1/2 cups of water, but it will vary depending on how thick your tomato paste is.
2. Bring to a gentle boil over medium-high heat, then reduce to medium-low. Simmer, stirring frequently, for 20 minutes , or until slightly thickened.
3. Taste and adjust sweetener or cayenne pepper if you prefer the sauce to be sweeter or spicier. If it’s thicker than you like, you can stir in additional water, a tablespoon at a time, until it reaches the consistency you want.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 2 tablespoons

The entire recipe makes 2 1/2 cups.

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free BBQ Sauce

Gratitude Moment

With 4th of July just around the corner, it’s the perfect time to whip up a batch my sugar free BBQ sauce!

My family often takes a trip over the holiday, with a mix of grilling and going out. This picture is my favorite memory from last year, blurry and all.

We had dinner with our friends and their kids at this cute restaurant in Wisconsin Dells. The girls played in the sandbox right on the patio next to our table, and we watched the fireworks from there while happy music played in the background. It was magical compared to the usual crowded fireworks experience.

What’s your favorite 4th of July memory?

Free Printable: Low Carb & Keto Food List

• Why You Need My Sugar Free BBQ Sauce Recipe
• Ingredients & Substitutions
• How To Make Sugar Free BBQ Sauce
• My Recipe Tips & Variations
• Storage Instructions
• Ways To Use It
• More Sugar Free Sauce Recipes
• Sugar Free BBQ Sauce (Keto) Recipe card
• Gratitude Moment
• Recipe Reviews

My sugar free BBQ sauce is here to take your grilled meals from bland to outstanding! I developed this recipe after years of being frustrated with the options at the store. Getting high quality, healthy, or keto BBQ sauce (that actually tastes good) on the shelf is near impossible… and when you do, “sugar free barbecue sauce” is usually code for flavorless and full of artificial ingredients. Not anymore. Make my healthy version with me and taste the difference!

Why You Need My Sugar Free BBQ Sauce Recipe

• Classic BBQ taste – It’s rich, tangy, and smoky. It’s thick and smooth. It’s just the right amount of sweetness. Everything a great BBQ sauce should be!
• Quick and easy – Just mix all the ingredients together and let them cook away. And you can make a big batch to have ready in your fridge.
• Low carb, gluten free, and no added sugar – Before this recipe, I thought store-bought sauces with sucralose and processed additives were the only way to enjoy that sweet and smoky flavor — but there’s a better way! Now you can whip up your own homemade sugar free barbecue sauce, without the fake stuff. And it’s just 3.5g net carbs per serving.
• Award winning – Some of my readers have won contests with this sauce! Maybe you’re next?

Ingredients & Substitutions

Here I explain the best ingredients for my healthy BBQ sauce, what each one does, and substitution options. For measurements, see the recipe card .

• Tomato Paste – A.k.a. the base that gives my sugar free BBQ sauce a thick, rich texture, natural sweetness, and deep tomato flavor. If you don’t have any, you can use triple the amount of tomato sauce instead, but you’ll need to simmer for much longer to thicken.
• Apple Cider Vinegar – Adds tang. You can also use white vinegar or lemon juice.
• Besti Powdered Monk Fruit Allulose Blend – I recommend only this sweetener, because it dissolves completely, unlike other sugar substitutes that can leave your keto BBQ sauce gritty or crystallize when you store it. (I use it to make sugar free ketchup , too!) I’ve got some alternatives in the tips below to change up the flavor of your sauce. If you still want to use something else, make sure it’s powdered and use my sweetener conversion chart to get the correct quantity.
• Worcestershire Sauce – Adds umami flavor. I like this one , which is gluten-free. Technically it contains a trivial amount of sugar, but each serving of my sauce has only 1/20 tablespoon of it (like a drop). You could omit it or use a dash of blackstrap molasses with a little water instead.
• Liquid Hickory Smoke – My secret ingredient for that smoky flavor! My local grocery store has it near other seasonings or condiments, but I prefer this clean-ingredient brand .
• Spices – Smoked paprika , sea salt, garlic powder , onion powder , cayenne pepper (more or less depending how spicy you like it), and chili powder .

How To Make Sugar Free BBQ Sauce

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Combine the ingredients. Whisk all ingredients together in a medium saucepan , adding water last. (See my notes on this below.)
2. Cook to reduce. Bring to a gentle boil over medium-high heat, then reduce to medium-low. Simmer, stirring frequently, until thickened to your liking.
3. Adjust sweetness and heat. Taste and add more Besti if you want your sauce sweeter, or more cayenne pepper if you want it spicier.

My Recipe Tips & Variations

• The amount of water you need can vary. Start with a cup, then whisk in a bit more at a time, until it reaches a consistency slightly thinner than you’re going for. (It will reduce as it cooks.) I ended up using about 1 1/2 cups of water, but it depends on how thick your tomato paste is.
• Make sure your saucepan is large enough, and keep an eye on it. The sauce can splatter depending on how intensely it simmers, but if you cover it will take longer to reduce.
• This sugar free BBQ sauce gets thicker as it cools. So, keep that in mind when deciding how much to cook it down. If it gets too thick, I just add a splash of water to thin it out again.
• Want it extra smooth? Puree in a high-power blender or food processor at the end. I use my twister jar when I do this, but usually skip it because it’s not worth the extra cleanup to me.
• Want brown sugar flavor? Replace half of the Besti powdered sweetener with Besti Brown ! It dissolves just as easily and tastes like brown sugar, with zero net carbs.
• Want a honey BBQ sauce? Replace the sweetener with my natural sugar-free honey .

Storage Instructions

• Store: Keep the sauce in a mason jar, airtight container, or condiment bottle in the refrigerator for up to 2 weeks.
• Freeze: Stash in the freezer for up to 3-6 months. You can freeze the whole batch and thaw in the fridge overnight, but I like to portion this low carb BBQ sauce into a silicone ice cube tray . Then I can pop out individual portions and microwave to thaw.
• Canning: I haven’t done it, but don’t see any reason that you couldn’t can this sauce in a water bath. Let me know how it goes if you try it!

Ways To Use It

There are so many ways I use this sugar free BBQ sauce! Try these to add a kick of flavor to your dishes:

• Chicken – You’ve got lots of options! Make my saucy BBQ chicken legs in the summer or Crock Pot chicken legs in the winter. Dunk keto chicken nuggets or keto chicken tenders . Brush it on grilled chicken or bacon wrapped chicken .
• Pizza – Try this keto BBQ sauce instead of marinara on keto pizza or cauliflower pizza . It works particularly well with chicken, red onions, cheddar cheese, and a drizzle of ranch as toppings, which is why I particularly love it on chicken crust pizza .
• Shredded Meats – Mix it into my shredded Instant Pot chicken , or use it for pulled pork sandwiches. Try them on my low carb hamburger buns .
• Ground Beef – This sugar free BBQ sauce is amazing on burgers ! Just add cheddar cheese, lettuce, tomatoes, and maybe even caramelized onions and bacon if you want to get fancy. Sometimes I also use it as a glaze for keto meatloaf , too.
• Salad – It’s my fave for making BBQ chicken salad .

More Sugar Free Sauce Recipes

If you like this sugar free barbecue sauce, you’ll love my other sweet sauces with no sugar added:

Keto Spaghetti Sauce

Sugar Free Honey Mustard

Sugar Free Ketchup

Sugar Free Teriyaki Sauce

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 1/2 6-oz cans Tomato paste ▢
• 1/2 cup Apple cider vinegar ▢
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend (to taste) ▢
• 2 tbsp Worcestershire sauce (see notes in post above) ▢
• 1 tbsp Liquid hickory smoke ▢
• 2 tsp Smoked paprika ▢
• 1 tsp Garlic powder ▢
• 1/2 tsp Onion powder ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Chili powder ▢
• 1/4 tsp Cayenne pepper (or more if you like it hot) ▢
• 1 1/2 cups Water (approximate amount – see instructions) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Whisk all the ingredients together in a medium saucepan , adding the water last. Start with a cup of water, then whisk in a bit more at a time, until it reaches a consistency slightly thinner than barbecue sauce. I ended up using about 1 1/2 cups of water, but it will vary depending on how thick your tomato paste is.
2. Bring to a gentle boil over medium-high heat, then reduce to medium-low. Simmer, stirring frequently, for 20 minutes , or until slightly thickened.
3. Taste and adjust sweetener or cayenne pepper if you prefer the sauce to be sweeter or spicier. If it’s thicker than you like, you can stir in additional water, a tablespoon at a time, until it reaches the consistency you want.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 2 tablespoons

The entire recipe makes 2 1/2 cups.

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free BBQ Sauce

Gratitude Moment

With 4th of July just around the corner, it’s the perfect time to whip up a batch my sugar free BBQ sauce!

My family often takes a trip over the holiday, with a mix of grilling and going out. This picture is my favorite memory from last year, blurry and all.

We had dinner with our friends and their kids at this cute restaurant in Wisconsin Dells. The girls played in the sandbox right on the patio next to our table, and we watched the fireworks from there while happy music played in the background. It was magical compared to the usual crowded fireworks experience.

What’s your favorite 4th of July memory?

Free Printable: Low Carb & Keto Food List

• Why You Need My Sugar Free BBQ Sauce Recipe
• Ingredients & Substitutions
• How To Make Sugar Free BBQ Sauce
• My Recipe Tips & Variations
• Storage Instructions
• Ways To Use It
• More Sugar Free Sauce Recipes
• Sugar Free BBQ Sauce (Keto) Recipe card
• Gratitude Moment
• Recipe Reviews

My sugar free BBQ sauce is here to take your grilled meals from bland to outstanding! I developed this recipe after years of being frustrated with the options at the store. Getting high quality, healthy, or keto BBQ sauce (that actually tastes good) on the shelf is near impossible… and when you do, “sugar free barbecue sauce” is usually code for flavorless and full of artificial ingredients. Not anymore. Make my healthy version with me and taste the difference!

Why You Need My Sugar Free BBQ Sauce Recipe

• Classic BBQ taste – It’s rich, tangy, and smoky. It’s thick and smooth. It’s just the right amount of sweetness. Everything a great BBQ sauce should be!
• Quick and easy – Just mix all the ingredients together and let them cook away. And you can make a big batch to have ready in your fridge.
• Low carb, gluten free, and no added sugar – Before this recipe, I thought store-bought sauces with sucralose and processed additives were the only way to enjoy that sweet and smoky flavor — but there’s a better way! Now you can whip up your own homemade sugar free barbecue sauce, without the fake stuff. And it’s just 3.5g net carbs per serving.
• Award winning – Some of my readers have won contests with this sauce! Maybe you’re next?

Ingredients & Substitutions

Here I explain the best ingredients for my healthy BBQ sauce, what each one does, and substitution options. For measurements, see the recipe card .

• Tomato Paste – A.k.a. the base that gives my sugar free BBQ sauce a thick, rich texture, natural sweetness, and deep tomato flavor. If you don’t have any, you can use triple the amount of tomato sauce instead, but you’ll need to simmer for much longer to thicken.
• Apple Cider Vinegar – Adds tang. You can also use white vinegar or lemon juice.
• Besti Powdered Monk Fruit Allulose Blend – I recommend only this sweetener, because it dissolves completely, unlike other sugar substitutes that can leave your keto BBQ sauce gritty or crystallize when you store it. (I use it to make sugar free ketchup , too!) I’ve got some alternatives in the tips below to change up the flavor of your sauce. If you still want to use something else, make sure it’s powdered and use my sweetener conversion chart to get the correct quantity.
• Worcestershire Sauce – Adds umami flavor. I like this one , which is gluten-free. Technically it contains a trivial amount of sugar, but each serving of my sauce has only 1/20 tablespoon of it (like a drop). You could omit it or use a dash of blackstrap molasses with a little water instead.
• Liquid Hickory Smoke – My secret ingredient for that smoky flavor! My local grocery store has it near other seasonings or condiments, but I prefer this clean-ingredient brand .
• Spices – Smoked paprika , sea salt, garlic powder , onion powder , cayenne pepper (more or less depending how spicy you like it), and chili powder .

How To Make Sugar Free BBQ Sauce

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Combine the ingredients. Whisk all ingredients together in a medium saucepan , adding water last. (See my notes on this below.)
2. Cook to reduce. Bring to a gentle boil over medium-high heat, then reduce to medium-low. Simmer, stirring frequently, until thickened to your liking.
3. Adjust sweetness and heat. Taste and add more Besti if you want your sauce sweeter, or more cayenne pepper if you want it spicier.

My Recipe Tips & Variations

• The amount of water you need can vary. Start with a cup, then whisk in a bit more at a time, until it reaches a consistency slightly thinner than you’re going for. (It will reduce as it cooks.) I ended up using about 1 1/2 cups of water, but it depends on how thick your tomato paste is.
• Make sure your saucepan is large enough, and keep an eye on it. The sauce can splatter depending on how intensely it simmers, but if you cover it will take longer to reduce.
• This sugar free BBQ sauce gets thicker as it cools. So, keep that in mind when deciding how much to cook it down. If it gets too thick, I just add a splash of water to thin it out again.
• Want it extra smooth? Puree in a high-power blender or food processor at the end. I use my twister jar when I do this, but usually skip it because it’s not worth the extra cleanup to me.
• Want brown sugar flavor? Replace half of the Besti powdered sweetener with Besti Brown ! It dissolves just as easily and tastes like brown sugar, with zero net carbs.
• Want a honey BBQ sauce? Replace the sweetener with my natural sugar-free honey .

Storage Instructions

• Store: Keep the sauce in a mason jar, airtight container, or condiment bottle in the refrigerator for up to 2 weeks.
• Freeze: Stash in the freezer for up to 3-6 months. You can freeze the whole batch and thaw in the fridge overnight, but I like to portion this low carb BBQ sauce into a silicone ice cube tray . Then I can pop out individual portions and microwave to thaw.
• Canning: I haven’t done it, but don’t see any reason that you couldn’t can this sauce in a water bath. Let me know how it goes if you try it!

Ways To Use It

There are so many ways I use this sugar free BBQ sauce! Try these to add a kick of flavor to your dishes:

• Chicken – You’ve got lots of options! Make my saucy BBQ chicken legs in the summer or Crock Pot chicken legs in the winter. Dunk keto chicken nuggets or keto chicken tenders . Brush it on grilled chicken or bacon wrapped chicken .
• Pizza – Try this keto BBQ sauce instead of marinara on keto pizza or cauliflower pizza . It works particularly well with chicken, red onions, cheddar cheese, and a drizzle of ranch as toppings, which is why I particularly love it on chicken crust pizza .
• Shredded Meats – Mix it into my shredded Instant Pot chicken , or use it for pulled pork sandwiches. Try them on my low carb hamburger buns .
• Ground Beef – This sugar free BBQ sauce is amazing on burgers ! Just add cheddar cheese, lettuce, tomatoes, and maybe even caramelized onions and bacon if you want to get fancy. Sometimes I also use it as a glaze for keto meatloaf , too.
• Salad – It’s my fave for making BBQ chicken salad .

More Sugar Free Sauce Recipes

If you like this sugar free barbecue sauce, you’ll love my other sweet sauces with no sugar added:

Keto Spaghetti Sauce

Sugar Free Honey Mustard

Sugar Free Ketchup

Sugar Free Teriyaki Sauce

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 1/2 6-oz cans Tomato paste ▢
• 1/2 cup Apple cider vinegar ▢
• 1/4 cup Besti Powdered Monk Fruit Allulose Blend (to taste) ▢
• 2 tbsp Worcestershire sauce (see notes in post above) ▢
• 1 tbsp Liquid hickory smoke ▢
• 2 tsp Smoked paprika ▢
• 1 tsp Garlic powder ▢
• 1/2 tsp Onion powder ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Chili powder ▢
• 1/4 tsp Cayenne pepper (or more if you like it hot) ▢
• 1 1/2 cups Water (approximate amount – see instructions) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Whisk all the ingredients together in a medium saucepan , adding the water last. Start with a cup of water, then whisk in a bit more at a time, until it reaches a consistency slightly thinner than barbecue sauce. I ended up using about 1 1/2 cups of water, but it will vary depending on how thick your tomato paste is.
2. Bring to a gentle boil over medium-high heat, then reduce to medium-low. Simmer, stirring frequently, for 20 minutes , or until slightly thickened.
3. Taste and adjust sweetener or cayenne pepper if you prefer the sauce to be sweeter or spicier. If it’s thicker than you like, you can stir in additional water, a tablespoon at a time, until it reaches the consistency you want.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 2 tablespoons

The entire recipe makes 2 1/2 cups.

📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sugar Free BBQ Sauce

Gratitude Moment

With 4th of July just around the corner, it’s the perfect time to whip up a batch my sugar free BBQ sauce!

My family often takes a trip over the holiday, with a mix of grilling and going out. This picture is my favorite memory from last year, blurry and all.

We had dinner with our friends and their kids at this cute restaurant in Wisconsin Dells. The girls played in the sandbox right on the patio next to our table, and we watched the fireworks from there while happy music played in the background. It was magical compared to the usual crowded fireworks experience.

What’s your favorite 4th of July memory?