If you’re concerned about your health, you’re probably already avoiding added sugars in foods like candy bars, sodas and desserts.
But sugar lurks somewhere else that you may not realize: Condiments.
And the worst of these is barbeque sauce.
Low Carb Paleo Barbecue Sauce: An Oxymoron?
In fact, most commercial brands of BBQ sauce have as much as 120 calories and 30 grams of sugar per quarter cup serving – not to mention high fructose corn syrup (HFCS) – which is proven to throw your body into fat-storage mode.
What’s more, HFCS packs fat in the most dangerous place – your belly.
But here’s the good news: You can give all of your BBQ favorites a healthy makeover while still keeping the traditional flavors your family loves… just by making simple substitutions and choosing intelligent ingredients.
And that’s what we’ve done with this simple and delicious Paleo barbecue sauce.
Not only does it have the rich, smoky flavor that makes commercial sauces so tantalizing, it has only 16 calories and less than two grams of sugar per serving. Plus, it’s loaded with antioxidants – thanks to cooked organic tomatoes and powerful age-defying spices.
Use this delicious sauce as a marinade, or baste it on pastured chicken or pork as it cooks on the grill (read more about healthy grilling here). Spoon over slow cooked grass-fed beef brisket or our delicious pressure cooker pulled pork.
Or get creative and dollop over grass-fed beef hamburgers in crisp lettuce wraps. Round out the meal with a savory cabbage slaw and sweet potato “fries” for a healthy Southern feast your whole family will enjoy!
Low Carb & Paleo Barbecue Sauce
Ingredients
Tap an ingredient to check it off.
- 2 strips pastured bacon, chopped fine
- 1 tsp. smoked paprika or chipotle powder
- 1 small onion, minced fine
- 1 clove garlic, minced
- 1 small can (6 oz) Muir Glen Organic Tomato Paste
- 1 cup filtered water
- 3 Tbsp. organic spicy mustard
- 1 Tbsp. organic Worcestershire sauce
- 1 pinch ground cloves
- 2 Tbsp. Newman’s Own Organic Balsamic Vinegar
- 1 Tbsp. organic molasses
- Organic hot sauce to taste
Instructions
- In a medium saucepan, add the bacon. Cook until crisp.
- Add the onion and cook until soft, about 3 minutes.
- Add the garlic and remaining ingredients.
- Simmer 30 minutes, stirring, adding additional hot sauce and spices to taste.
Nutrition & Macronutrient Ratio
Serving size: 2 Tbsp.
Why You Should Quit Bread — Even the "Healthy" Kind
Did you know that traditional grain-based breads & desserts contain a compound that is the #1 greatest danger in your diet?
Studies show that this compound (and I am not talking about "gluten") is toxic to your heart and blood vessels, weakens your immune defenses, and disrupts your nerves and brain function.
And if that's not enough… this hidden compound also makes it nearly IMPOSSIBLE to burn fat and lose weight!
The great news is that you can still have your breads and desserts… AND be well too!
Discover the Secret to the World's Healthiest BreadThis post may contain affiliate links. Click here to read my affiliate policy.
About the author
Kelley Herring
Kelley Herring, founder of Healing Gourmet, is a natural nutrition enthusiast with a background in biochemistry. Her passion is educating on how foods promote health and protect against disease and creating simple and delicious recipes for vibrant health and enjoyment.
This is hands down the best (and healthist) bbq sauce I have ever made. I’ve tried plenty of recipes over the webs from the internet, many of them great, but I’ve never written a review or commented. But this. This recipe is just wow. Thank you. The whole family loved it, definately a keeper. And the best thing is that it doesn’t have the liquid smoke (ugh) that most bbq recipes call for. 5 stars.
How does this keep? What are storing and usage recommendations?
Hi Racine,
Since it contains meat, I would be careful with storage time in the fridge – maybe 4-5 days.
I have poured it into ice cube molds and frozen for longer term storage without change to taste or texture.
Thanks! I was thinking of freezing it! It came out yummy ?
Happy to hear that!
I have made this three times and my family loves it. The last time I made it I doubled the recipe and the mustard was very overpowering it tasted like horseradish. I used a new jar of ground mustard. I am not sure what happened. I was wondering if we can use the bottled mustard?
Hi Maria!
So glad you and your family like the BBQ Sauce.
You can absolutely use bottled mustard – just be sure nothing else is added other than vinegar and salt to keep it low carb.
Enjoy!
Kelley
How many carbs are in this? I looked at your breakdown and it says 49 grams. Maybe that’s a typo and it’s 4.9? Couldn’t see anything in the ingredients that would make it that high.
Hi Kaylee,
The nutrition info listed is for the entire batch, which is 20 servings.
Be Well,
Kelley
Great recipe, except … I have chosen to live a paleo-lifestyle, and for that reason “any” form of sugar is verboten. My suggestion is to substitute molasses for honey.