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toddwchandler

Keto Friendly Rubs and Sauces

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I started on a Keto diet about 2 1/2 months ago and with the weather warming, I'm ready to fire up the smoker again for some ribs and pulled pork.   Can anybody point me in the right direction for some tasty Keto friendly (very low to no sugar, very minimal carbs) rubs and BBQ sauces?

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Congratulations on making a lifestyle change to better yourself .

 

You will have to make your own Rubs and Sauces in order to control the ingredients and know what really is in there ..

In my experience I have found that anything Labeled "Diet" "Keto Freindly" are code words to stay away as they are worse than eating the real stuff .

I would make a Rub to your Taste and Buy Sweet Baby Ray's and take the Carb Hit ..

 

All rubs start off with the Same Basic Ingredients : Salt, Pepper,Onion and Garlic 

Then you add your flavor enhancers .

 

Here is you a Basic Rub :

1 T Salt

2 T Pepper

1 T Onion Powder

1 T Garlic Powder 

 

Here is a Basic BBQ Sauce:

 

12 oz tomato paste
1/2 C Apple cider vinegar
3 T sugar substitute (i prefer less sweet)
2 T Worcestershire sauce
2 T liquid smoke (hickery is what I have in the local store)
2 t Smoked paprika
1.5 t garlic powder
1 t onion powder
1/2 t kosher salt
1/4 t cayenne powder
1 t Chipolte powder
1 to 1.5 C water

 

Mix all but water together and then add 1 cup water. simmer for 20-40 minutes and add the last .5 cup water to get to desired consistency. I also have used this recipe and substitute 1/4 C bourbon or whiskey instead of all the water. I flame off the alcohol first and then mix it in. Simmer for almost 1 hr to ensure the alcohol is gone and for it to thicken up.

 

Enjoy

 

 

 

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