Sauces & Rubs

Keto Memphis BBQ Sauce (Speed Keto)

As summer approached, Mike found himself longing for the smoky, tangy flavors of traditional Memphis barbecue sauce. However, as someone committed to the keto lifestyle, he knew he had to find a way to enjoy his favorite barbecue flavors without compromising his dietary goals.

With determination and creativity, Mike set out to create his own Keto Memphis BBQ Sauce. Drawing inspiration from classic recipes and his own culinary experiments, he carefully selected each ingredient to ensure a perfect balance of flavors.

In a large saucepan, Mike combined sugar-free tomato sauce, a hint of sugar-free liquid smoke for that authentic barbecue flavor, apple cider vinegar for tanginess, and a splash of bourbon for depth. To sweeten the sauce without adding carbs, he opted for stevia, a natural keto-friendly sweetener.

Next, Mike added coconut oil for richness, yellow mustard for zing, and a medley of aromatics including finely chopped onion and minced garlic. To enhance the sauce’s complexity, he sprinkled in chili powder, black pepper, cumin, fresh oregano, and minced basil, infusing the sauce with layers of savory and herbal notes.

To give his barbecue sauce a spicy kick, Mike stirred in a touch of sugar-free hot sauce, adding just the right amount of heat to tantalize the taste buds without overwhelming the palate.

After simmering the sauce to perfection, Mike couldn’t wait to drizzle it over his favorite grilled meats and vegetables. From succulent ribs to juicy chicken thighs, this Keto Memphis BBQ Sauce elevated every dish it touched, allowing Mike to savor the flavors of summer while staying true to his keto lifestyle.


Harlan Kilstein's Keto Memphis BBQ Sauce (Secret Recipe)

Course: Sauces & Rubs
Cuisine: American
Servings: 6
Calories: 232 kcal


  • 2 cups Sugar Free Tomato sauce I use Roselli’s Marinara
  • 2 DROPS Sugar Free Liquid Smoke I use Lazy Kettle
  • 2/3 cup Apple cider vinegar
  • 1 tblsp Bourbon
  • 1/4 cup Stevia
  • 2 tblsp coconut oil
  • 1 tblsp prepared yellow mustard Prefer Nathan’s Famous Deli Mustard
  • 1 Onion medium, finely chopped
  • 2 Garlic cloves minced
  • 2 tblsp Chili powder
  • 1/2 tsp ground Black pepper
  • 1/2 tsp cumin
  • 1/2 tsp fresh oregano
  • 1 leaf fresh basil minced
  • 1 tsp sugar free hot sauce


  1. Step One: Stir Together Over Low Heat
  2. GENTLY Mix all above ingredients together.
  3. Step Two: Simmer And Refrigerate
  4. Simmer on low heat for 20 minutes at least.
  5. It is important to cook this sauce in a non-reactive pot.

It is important to cook this sauce in a non-reactive pot.

This is my favorite pot


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