I think I have made it quite clear in previous posts that I have what some might call a slight "obsession" with barbecue. Smokey, tangy, sweet and spicy, barbecue foods are filled with flavour.
In the past, I have tried a plethora of different barbecue sauces. From mustard based, to mayo based (check out my White BBQ Sauce), to tomato base, I don't think there is a type I haven't loved!
Let's take a quick look at the 3 main types of barbecue sauces popular today.
White Barbecue Sauce from Alabama
In the 1920's, a railroad man named Big Bob Gibson came up with a mayo-based barbecue sauce for chicken. As it turns out, he had put an eastern North Carolina–style vinegar sauce on his pork, but needed something to keep the moisture in his chicken since it cooked over the course of three hours. He found it: mayo. Gibson’s white sauce gave the meat a “peppery, vinegary flavor,” while keeping it from drying out. Alabama sauce consists of a mayo base thinned with apple cider vinegar and lemon juice and punched up with black pepper. I created my own White BBQ Sauce making it Whole30 and keto approved!
Mustard-based Barbecue Sauce from South Carolina
South Carolina Barbecue Sauce is a mustard based sauce that had heavy influences from the Germans living in South Carolina. From 1730 into the 1750's, South Carolina recruited and even paid for the ocean passage for thousands of German families. It is primarily a mustard based sauce with a vinegar which lends itself to a tangy taste. This sauce is claimed to be the oldest of the barbecue sauces and therefore, truly the original.
Heavy Tomato Based Barbecue Sauce from Kansas City
Kansas City barbecue sauce is a thick, sweet, and tangy sauce which dominates American barbecue traditions. Widely distributed on supermarket shelves, it's the thick and gloppy baseline that unites a nation of barbecue novices. Ketchup and molasses give it a sweeter, heavier consistency while additives like liquid smoke impart a barbecue flavor in lieu of coals, fire, or a smoker. Worcestershire, brown sugar, vinegar, soy sauce, and other spice may also find their way into the recipe.
I decided that it was time to make a "Kansas City" style BBQ sauce. The problem that I had was trying to figure out how to replace the "smokey" flavour, as well as how to achieve the sweetness without adding any brown sugar.
How to Make Whole30, Keto, Sugar Free BBQ Sauce
Step 1:
To get the smokey flavour that I was looking for, I decided to include cooked bacon in my recipe. In a large skillet, I added the bacon and cooked it thoroughly.
Next, I added some onion to the skillet until they caramelized. When onions caramelize, they lend themselves to a nice level of sweetness.
Step 2:
In my high speed blender, I added some tomato sauce, coconut aminos, apple cider vinegar and some smoked paprika. Next, I added the bacon and onions to the blender and turned it on high until it was fully blended.
Only a couple of ingredients and seconds to make, this homemade, keto, sugar free, Whole30 approved BBQ allows you to enjoy all your favourite meats with BBQ twist!
Slather this Whole30, keto friendly sauce on recipes like these:
- Baked BBQ Ribs (Whole30, Keto)
- Crispy Slow Cooker Pulled Pork (Whole30, Keto, GF)
- Slow Cooker Beef Brisket (Whole30, Keto)
- Pulled Pork Avocado Flatbread (Keto, GF, Whole30 sort of!)
- Stuffed Meatball Appetizers (Whole30 and Keto Versions)
- Bacon Wrapped Brussels Sprouts and Onion Skewers (Whole30, Low Carb)
Smokey Bacon Onion BBQ Sauce (Whole30, Keto)
Delicious Whole30 approved smokey barbecue sauce. By simply cooking onions and bacon and then adding a tomato base and a couple of spices, you can have a keto, low carb, sugar free BBQ sauce in minutes!
- Total Time: 15 minutes
- Yield: 2 cups 1x
Ingredients
- 6 slices bacon, chopped
- 1 onion, chopped
- 8 oz tomato sauce
- ¼ cup coconut aminos (or soy sauce)
- 1 tbsp dijon mustard (or any mustard of choice)
- 2 tbsp smoked paprika
- 1 tbsp apple cider vinegar
- 1 tbsp red wine vinegar
- 1 tsp chili powder
- 1 tsp garlic
- ½ tsp salt
- ¼ tsp pepper
Instructions
- In a medium skillet, cook bacon. Once bacon begins to brown, add onion.
- Once onion begins to caramelize, add all the other ingredients to the skillet and stir to combine. Bring to a simmer to combine flavours and then remove from heat.
- Once mixture has cooled slightly, gently pour it into a high speed blender and blend on high for about 1 minutes.
- Pour into a container and store in the fridge.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Sauces
- Cuisine: Whole30, Keto
Nutrition
- Serving Size: 1 tbsp
- Calories: 14
- Carbohydrates: 1.2 g
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