Keto Friendly BBQ Sauce

[ironpony]

One of the problems I have is dealing with my desire - make that wild craving!!! - for BBQ. The problem is the sauce. Everything on the shelf in the store uses sugar, brown sugar, molasses, or something that jacks up my blood sugar wildly. Even the ones that say on the label "NO SUGAR." Bullcrap! The solution is to make your own, and its really easy. First, a little edjumacation... because there's all kinds, and you get to suit your taste with your personal sauce!

Barbecue Sauce

The U.S. has a wide variety of differing barbecue sauce tastes. Some are based in regional tradition.

• East Carolina Sauce – Most American barbecue sauces can trace their roots to two sauces common in North Carolina and South Carolina.[citation needed] The simplest and the earliest were supposedly popularized by African slaves who also advanced the development of American barbecue. They were made with vinegar, ground black pepper, and hot chili pepper flakes. It is used as a "mopping" sauce to baste the meat while it was cooking and as a dipping sauce when it is served. Thin and sharp, it penetrates the meat and cuts the fats in the mouth. There is little or no sugar in this sauce, which in turn has a noticeably more sour flavor than most other barbecue sauces.
• Lexington Dip (a.k.a. Western Carolina Dip or Piedmont Dip) – In Lexington and in the "Piedmont" hilly areas of western North Carolina, the sauce is often called a dip. It is a lot like the East Carolina Sauce (above) with tomato paste, tomato sauce, or ketchup added.
• Kansas City – Thick, reddish-brown, tomato or ketchup-based with sugars, vinegar, and spices. Evolved from the Lexington Dip (above), it is significantly different in that it is thick and sweet and does not penetrate the meat as much as sit on the surface. This is the most common and popular sauce in the US and all other tomato based sauces are variations on the theme using more or less of the main ingredients.
• Memphis – Similar to the Kansas City style, typically having the same ingredients, but tending to have a larger percentage of vinegar and use molasses as a sweetener.
• Florida – Similar to the Memphis style because it has a higher percentage of vinegar than Kansas City style. Florida style is characterized by the tropical fruit flavors such as orange, mango, guava, papaya, pineapple, and tamarind as well as peppers with some heat such as chipotle and habanero. Because of its fruity flavor, it is commonly served with pork, beef, chicken, and seafood.
• South Carolina Mustard Sauce – Part of South Carolina is known for its yellow barbecue sauces made primarily of yellow mustard, vinegar, sugar and spices. This sauce is most common in a belt from Columbia to Charleston, an area settled by many Germans. Vinegar-based sauces with black pepper are common in the coastal plains region as in North Carolina, and thin tomato- and vinegar-based sauces are common in the hilly regions as in North Carolina.
• Texas – In some of the older, more traditional restaurants the sauces are heavily seasoned with cumin, chili peppers, bell peppers, chili powder or ancho powder, lots of black pepper, fresh onion, only a touch of tomato, little or no sugar, and they often contain meat drippings and smoke flavor because meats are dipped into them. They are medium thick and often resemble a thin tomato soup.[citation needed] They penetrate the meat easily rather than sit on top. Bottled barbecue sauces from Texas are often different from those used in the same restaurants because they do not contain meat drippings.[citation needed]
• Alabama White Sauce – North Alabama is known for its distinctive white sauce, a mayonnaise-based sauce, which is used predominantly on chicken and pork. It is composed of eggs and oil (or mayonnaise), apple cider vinegar, sugar, salt, and black pepper.
• Barbecue ranch - A fusion of barbecue sauce and ranch sauce.

I make a tangy Texas style sauce that has a hint of sweetness that's pretty good. It also doesn't jack up my blood sugar, so the ingredients are definitely keto. This makes about a cup of sauce, so you may want to double the recipe to have extra. Hotter? Add some cayenne pepper, but I usually cook my meat with a Cajun barbecue rub to add some extra spice. It's a work in progress:

It takes about 5 minutes to prepare, and 15 minutes to cook.

• 8 ounces canned tomato sauce (check the label for the least sugar)
• 1 Tablespoon onion powder
• 1/4 teaspoon garlic powder
• 1 Tablespoon chili powder
• 1 Tablespoon paprika
• 1 teaspoon ground black pepper
• 2 Tablespoon butter
• 2 Tablespoons Worcestershire sauce (check the label for the least added sugar)
• 2 Tablespoons stevia concentrate
• 2 teaspoons liquid smoke optional for smokey flavor
• 1 teaspoon sea salt
• 2 Tablespoons apple cider vinegar

1. Mix all ingredients together in small sauce pan.
2. Bring to a boil, reduce to low and simmer uncovered for about 15 minutes, or until it reaches the desired thickness, stirring occasionally. If desired, cook boneless skinless meat in the sauce and shred for BBQ pulled pork or chicken.

 

[Mike]

Was cleaning up this thread and accidentally wiped it out completely. Managed to click back and copy the content of the post though. Reposted and credited to @ironpony

 

[Mike]

What kind of shelf life can you expect with this? Or do you make it typically for immediate consumption?

Gonna give this one a try next time I grill. Wife loves ribs and chicken, but BBQ sauce is a must. We did find one on the shelf that was as low as 4 carbs I think for a serving. Problem is, that serving was far too small for my liking.

 

[ironpony]

I usually gobble it right up, but I suspect it would be good for a couple of weeks..