Swaps / BBQ sauce
The best keto substitutes for BBQ sauce
Two tablespoons of a typical BBQ sauce carry about 13.3 grams of net carbs, mostly sugar and molasses. Smoke, spice and fat do most of the work anyway.
BBQ sauce: 13.3 g netSugar-free BBQ sauce: 0 g net
4 swaps that work
01Dry rub
- Best for
- Brisket, ribs, chicken
- How
- Paprika, garlic, onion, chili, cumin, salt and pepper. Leave out the brown sugar or use a brown-style keto sweetener.
02Sugar-free BBQ sauce0 g net · 1 tsp (4 g)
- Best for
- Pulled pork and wings
- How
- Look for allulose or monk fruit sweetened sauces, or simmer tomato paste, vinegar, smoked paprika and allulose.
03Carolina mustard sauce0.3 g net · 1 tbsp (15 g)
- Best for
- Pork and chicken
- How
- Whisk yellow mustard, cider vinegar, spices and a little sweetener.
04Buffalo sauce0.1 g net · 1 tsp (5 g)
- Best for
- Wings and chicken
- How
- Melt butter into hot sauce, about one part butter to two parts sauce.
Tips from the kitchen
- At a BBQ joint, order the meat dry-rubbed with sauce on the side.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
Recipes that use these swaps
Quick answers
What is the best keto substitute for BBQ sauce?
It depends on the dish. Dry rub is best for brisket, ribs, chicken; Sugar-free BBQ sauce is best for pulled pork and wings; Carolina mustard sauce is best for pork and chicken.
How many carbs does the swap save?
A serving of bbq sauce (2 tbsp (34 g)) has about 13.3 g of net carbs. Sugar-free BBQ sauce (1 tsp (4 g)) has about 0 g.
Is bbq sauce keto?
Not keto-friendly. A tablespoon has about 7 grams of sugar. Use a sugar-free brand or a dry rub.
Every swap, already made
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