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Simple Keto BBQ Sauce

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Simple Keto BBQ Sauce in less than 5 minutes  √

Thick and spicy with over the top flavor  √

Sugar free, keto, gluten free and paleo approved  √

This IS the perfect Simple Keto BBQ sauce you’ve been looking for. I guarantee it!

Macros:  Fat –  4 gms,  Net Carbs – 2 gms, Protein – 1 gms  (per 2 tbsp serving)

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Image of a red sauce in a glass container sitting on a white plate. A white cooking pot with red trim and a red lid is sitting in the background.

Thick and Tangy Simple Keto BBQ Sauce

There are three things I believe a good bbq sauce needs.

First of all, it must have great flavor. Something that tingles the taste buds. I liken it to a really good wine where the flavor lingers awhile on my tongue after it’s gone.  And so, this is key to the best bbq sauce.

Secondly, the sauce HAS to be thick. I’m not a fan of thin watery bbq sauces. I know there are those who find this okay, but I’m not one of those people. I want my sauce to stay put on what I’m grilling. What good is a sauce that runs or puddles everywhere but where you want it?

Lastly, I want my sauce without a bunch of additives, preservatives and sugar. Just simple goodness in my keto bbq sauce please.

Image shows how thick keto bbq sauce is by spooning it up from a dish.

No ketchup needed for this tasty BBQ Sauce

Image of bbq sauce being spooned up from a glass dish. Text reads simple keto bbq sauce, 5 minute recipe and no ketchup needed.,Have you taken a look at the ingredients in ketchup? The non keto brands are filled with corn syrup, cane sugar or fructose. Yuck! Even the so called better brands may have honey or try to make the carbs better by calling the carbs organic.

On top of this, the keto store brands that do work are just down right expensive. So you might as well by the keto bbq sauce outright if you have to buy ketchup. Because of this, I don’t use ketchup in my sauce and to my amazement, I find I like it better that way. The flavor of the bbq sauce is more concentrated.

 

Todays Recommendations

Keto Diet Beginner's Guide - Keto FoodificationIf you haven’t heard of Trader Joes South African Smoke Seasoning Blend, then you are definitely missing out. This stuff is amazing! It has simple ingredients like paprika, sea salt, garlic and basil but you’d never know it.

In South Africa they smoke the seasonings. consequently the taste is incredible. It lends wonderful flavor to any dish. I use it liberally and highly recommend you give it a try. 

Buy it at Amazon here (affiliate link) → Trader Joe’s South African Smoke Seasoning Blend or find it at your nearest Trader Joe’s store. 

If you liked this recipe, you may also like…

image of Keto Pizza Sauce. Test reads Thick and Zesty, Keto Pizza Sauce, A fabulous keto pizza starts and ends with a great sauce.

Image of Keto Breakfast Biscuits

image of keto instant noatmeal with butter and keto maple syrup in a blue bowl.
Keto Instant Noatmeal

 

 

 

 

 

 

Simple Keto BBQ Sauce

Image of simple keto bbq sauce being spooned up from a glass dish
Simple Keto BBQ Sauce
Votes: 1
Rating: 5
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Servings:12 Cook Time:5
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Ingredients
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Instructions
  1. Melt butter and olive oil In a medium sized saucepan over med heat.
  2. Add diced onion and saute until softened and fragrant (about 2 minutes)
  3. Add spices and stir for another minute to help develop the spices for exceptional flavor.
  4. Stir in sweetener, tomato paste, tomato sauce and apple cider vinegar. Cover and cook over low to medium heat until sauce is bubbly and fragrant. About 2 minutes.
  5. Use immediately, or pour into glass jar and store in the refrigerator for up to two weeks. Makes a little over 12 ounces or about 12 servings.
Recipe Notes

A few things of note.

  1. I know, pumpkin pie spice is a bit unusual, but trust me. This spice has the cloves, allspice, etc. you would get in ketchup and gives your sauce an extra layer of flavor.
  2. Use more red pepper flakes if you like your bbq sauce on the spicy side.
  3. Trader Joes South African Smoke Seasoning blend is optional, but as I said before... this stuff is amazing!
  4. As always with keto cooking, feel free to use your sweetener of choice, though the golden is my favorite for this recipe. 

Nutrition Facts
Simple Keto BBQ Sauce
Amount Per Serving
Calories 51 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Total Carbohydrates 3g 1%
Dietary Fiber 1g 4%
Protein 1g 2%
* Percent Daily Values are based on a 2000 calorie diet.

As you read my blog and try my recipes you will notice that I recommend products or services that I’ve found helpful.  These products and services are recommended to you because I use them and think you’ll find them helpful as well. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services.

See complete Disclaimer

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Keto Blueberry Balsamic Chicken

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I must confess, when it comes to this Keto blueberry balsamic chicken dish all convention goes out the window. I can’t help it. It’s that good. The combination of sweet blueberries, maple syrup and balsamic is so full of flavor, it’s frightening.

So consequently, I lick my plate.

There, I said it. Yes, I’m ashamed of my lack of self control, but when it comes to this dish I can’t help it.  Don’t blame me, if you find yourself in the same predicament. I’ve done my best to warn you.

image of keto blueberry balsamic chicken on a silver platter

Macros:  Fat – 21 gms,  Net Carbs – 8 gms, Protein – 21 gms

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Add a little pizzazz to your diet with Keto Blueberry Balsamic Chicken

One of the things  I’ve wondered about since starting keto is why the meals we eat can’t have a little more pizazz.

I get tired of eating the same old things. Cheese, almond flour, and proteins all have their place in the keto order of things, but it does get boring.

Image of blueberries in a white bowlThis is why I enjoy a little something out of the ordinary once in awhile like keto blueberry balsamic chicken. The carb content may be a little higher with the blueberries and balsamic, but it’s worth it. To offset the little bit of higher carb content for this dish, I watch the other carbs i’m eating for the day. It’s as simple as that.

Image of chicken with blueberries on top on a silver plater. Text reads keto blueberry balsamic chicken, keto foodification, 8 gms carbs, 21 gms fat, 21 gms protein

Other recipes you might like:

Todays Recommendations

Keto Diet Beginner's Guide - Keto FoodificationOzeri Digital Food and Kitchen Scale

I don’t know how I would manage without a kitchen food scale on keto. Sometimes I need to know precise measurements that measuring cups don’t always allow for. I have been using the same Ozeri digital scale for several years now and I love it. It’s the perfect size to tuck away when I need to, but works like a champ. I highly recommend it.

Buy it at Amazon

Keto Blueberry Balsamic Chicken

Keto Blueberry Balsamic Chicken

Votes: 2
Rating: 5
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Servings:4 Prep Time:5 Cook Time:40
Ingredients
  • 12 oz chicken skinless, boneless (4, 4oz chicken breasts )
  • 2 tsp salt divided
  • 1 tsp pepper divided
  • 3 tbsp olive oil divided
  • 3 tbsp butter divided
  • 1 small onion white, thinly sliced
  • 1 cup blueberries fresh
  • 1/4 cup balsamic vinegar
  • 1/4 cup keto maple syrup
  • 1 tbsp rosemary fresh, chopped
  • 1 tbsp oregano fresh, chopped

Servings:

Units:

Ingredients
  • 12 oz chicken skinless, boneless (4, 4oz chicken breasts )
  • 2 tsp salt divided
  • 1 tsp pepper divided
  • 3 tbsp olive oil divided
  • 3 tbsp butter divided
  • 1 small onion white, thinly sliced
  • 1 cup blueberries fresh
  • 1/4 cup balsamic vinegar
  • 1/4 cup keto maple syrup
  • 1 tbsp rosemary fresh, chopped
  • 1 tbsp oregano fresh, chopped

Servings:

Units:

Instructions
  1. Preheat oven to 350°F.
  2. Season chicken with 1 tsp salt and 1/2 tsp pepper. Set aside.
  3. Heat 2 tbsp olive oil and 2 tbsp butter in a large heavy skillet over medium heat until butter is melted and hot and bubbly.
  4. Add the seasoned chicken to the hot pan and sear for about 4 minutes on each side until chicken is lightly browned.
  5. Remove the chicken from the pan and place in oven proof baking dish. Set aside while making the blueberry balsamic glaze.
  6. With the same pan used for searing the chicken, add the remaining olive oil and butter. Heat over medium heat until butter has melted.
  7. Add the thinly sliced onions and turn heat to low. Cook onions until softened, fragrant and slightly caramelized. About 5 minutes.
  8. Stir in balsamic, maple syrup, rosemary, oregano and remaining salt and pepper. Simmer on low for another 5 minutes to concentrate sauce. Stir in blueberries and remove from heat.
  9. Pour the blueberry balsamic mixture over chicken and place baking dish in the oven for 20 minutes. When done, Chicken should no longer be pink in the middle and reach an internal temp of 165 degrees F.
  10. When serving, remove chicken from baking dish and serve with blueberry balsamic glaze spooned over the top of each chicken breast.

Recipe Notes

Nutrition Facts
Keto Blueberry Balsamic Chicken
Amount Per Serving
Calories 318 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Total Carbohydrates 12g 4%
Dietary Fiber 4g 16%
Protein 21g 42%
* Percent Daily Values are based on a 2000 calorie diet.

When I calculate the carb content, I remove Erythritol from the total as it normally does not affect blood glucose levels. It’s important to note that each person’s diet needs, and restrictions are unique. You are in charge of your own health. It’s up to you to decide what carb totals you should use. The macros for my recipes are calculated using FatSecret. This is provided purely as a courtesy for my readers. While I try my best to be accurate, I recommend you verify all nutritional information on your own, instead of relying solely on my calculations.

As you read my blog and try my recipes you’ll notice that I recommend products or services I’ve found helpful.  The products and services are recommended because I use them and think you might find them helpful too. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services at no extra cost to you. 

See complete Disclaimer

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Easy Keto Greek Chicken

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Easy Keto Greek Chicken is a high flavor, low maintenance dish and one of my all time favorite recipes. The main reason for this is because it’s a quick dish to throw together and looks beautiful.  A bona fide keto foodie’s dream recipe.

Macros:  Fat –  38 gms,  Net Carbs -4.5 gms, Protein – 33 gms

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Image of a pan with chicken, tomatoes, olives and arugula inside it.

Easy Keto Greek Chicken: Perfect For Entertaining

I have served this dish many times when entertaining and it has always received rave reviews. One of the reasons I enjoy serving it, besides the obvious of how great it tastes, is because it is so simple to make. This gives me more time to spend with my guests. In addition, it also pairs well with a nice robust clean red wine and I’m a pushover for a good red.

Image of a basket of tomatoes

An amazing easy Keto Greek Chicken dish wouldn’t be as great without the chicken thighs. 

Image of Easy Keto Greek Chicken in a skillet. Text Reads Easy Keto Greek Chicken. Text reads Easy Keto Greek ChickenI have to admit when I started keto and learned that chicken thighs were back on the table I did a little happy dance. I know, we have all bought the party line that chicken breasts are healthy and thighs are the devil. Therefore, with jubilation I accepted the fact “it just ain’t so”.

Chicken thighs taste so good with their juicy flavor while chicken breasts tend to be dry and flavorless. It didn’t take me long to jump on the chicken thigh bandwagon. About 5 seconds to be exact.

Image of chicken thighs on a cutting board

Todays Recommendations

Keto Diet Beginner's Guide - Keto FoodificationGreat Keto Cooking tools are a must for keto dieters. Think about it. We cook most, if not all, our meals from scratch. This can be a real drain on time and difficult to deal with in our crazy fast paced lives. Having tools that save time can be invaluable. See my recommended Keto Cooking Tools, Products and Services here.

Image of two frying pansMy pick for today is the All-clad HA1 Hard Anodized non-stick Frying Pans. I am seriously in love with these pans. They clean up beautifully and are PFOA-free and scratch resistant. They may cost a touch more, but will last forever and worth every penny.  

Buy them at Amazon Here

New to Keto?

Are you new to the idea of Keto and want to know more about what it’s all about? I have some great resources that explain exactly what a keto diet is and why it may be of benefit. Find them at Keto Diet Resources and The Keto Diet Beginner’s Guide.

Easy Keto Greek Chicken Recipe

Image of a pan with chicken, tomatoes, olives and arugula inside it.
Easy Keto Greek Chicken
Votes: 3
Rating: 5
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Servings:4 Prep Time:5 Cook Time:25
Ingredients
Servings:
Units:
Ingredients
Servings:
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Instructions
The preparation
  1. Rinse and pat dry chicken and sprinkle liberally with salt and pepper. Set aside while you prepare your vegetables.
  2. Thinly slice the onions, dice the tomatoes, and slice in half the kalamata olives and gather your spices.
The Process
  1. Heat large skillet over medium heat.
  2. Add olive oil to the skillet.
  3. Once oil is sizzling, carefully add chicken thighs to skillet skin side down. Cover the pan to prevent splatter and cook for 4 to 5 minutes, or until chicken is evenly browned. Turn chicken and brown other side. Once the chicken is browned, remove it from the pan and set aside while you are making the sauce.
  4. Add the thinly slice onions to the pan and cook over medium heat until the onions are slightly browned and fragrant. About 4 minutes.
  5. Add the minced garlic and stir for one minute.
  6. Add plum tomatoes, saved juice, chicken broth and seasonings. Turn up heat until mixture is simmering.
  7. Add chicken to sauce, spooning sauce over the top and cover. Simmer chicken for 15 minutes or until chicken is cooked through and tender.
  8. Remove chicken from heat and stir in olives and arugula.
  9. Add salt and pepper to taste, if desired. Serve chicken hot with sauce spooned over it.
Recipe Notes

If you like a thicker sauce, you can remove the chicken after it is cooked and add 1/4 tsp of xanthum gum to the sauce to thicken. Then stir in kalamata olives and arugula. Serve chicken with sauce spooned over it.

Nutrition Facts
Easy Keto Greek Chicken
Amount Per Serving
Calories 516 Calories from Fat 342
% Daily Value*
Total Fat 38g 58%
Total Carbohydrates 5g 2%
Dietary Fiber 0.5g 2%
Protein 33g 66%
* Percent Daily Values are based on a 2000 calorie diet.

As you read my blog and try my recipes you will notice that I recommend products or services that I’ve found helpful.  These products and services are recommended to you because I use them and think that you might find them helpful as well. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services.

See complete Disclaimer

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Keto Southwestern Chili

· 6 Comments

Keto Southwestern Chili is the perfect instant pot meal. It can be thrown together on a busy weeknight in minutes and is on the table in less than 45. It has quickly become one of our family favorites.

Macros:  Fat – 15 gms,  Net Carbs -7 gms, Protein – 12 gms

Jump to Recipe

Image of a white bowl with Keto instant pot southwestern chili topped with cheddar cheese and avocado slices

Nothing beats Keto Southwestern Chili on a cold winter night

During the winter months I love curling up with a good book in front of the fireplace. There’s something extra special about being warm and cozy inside while the snow flies outside. I could sit and watch the snow fall all day. Unfortunately, I rarely have that luxury. Life is hectic and busy.

That’s why I enjoy Keto Southwestern Chili. It helps when everything is hectic. I can throw it together in minutes in my instant pot and it’s ready to eat speedy quick. It allows me more time to savor the time I do have and warms me from the inside out on those cold winter nights.

Image of a white bowl with Keto instant pot southwestern chili topped with cheddar cheese and avocado slices

Image of a white bowl with Keto instant pot southwestern chili topped with cheddar cheese and avocado slicesKeto Southwestern Chile Meal Prep

All of the ingredients for the keto southwestern chili can be prepared ahead of time. Clean and prepare your vegetables ahead and store in the refrigerator for up to a week.

Todays Recommendations

Keto Diet Beginner's Guide - Keto FoodificationGreat Keto Cooking tools are a must for keto dieters. Think about it. We cook most, if not all, our meals from scratch. This can be a real drain on time and difficult to deal with in our crazy fast paced lives. Having tools that save time can be invaluable.

Instant Pot 6 Qt 6-in-1 Multi-Use Programmable Pressure Cooker, Slow Cooker, Rice Cooker, Sauté, Steamer, and Warmer

Without a doubt my Instant Pot is one of my favorite tools when cooking keto.  It is so simple to use and I can cook up something delicious in a short amount of time. It also saves me in cleaning time, because I do virtually everything right in the pot.

Buy it at Amazon 

Resources for the Keto Diet

Are you looking to know more about the Keto Diet and not sure where to start?

Find answers in the Keto Diet Beginner’s Guide and additional resources at Keto Diet Resources

Keto Southwestern Chili

Image of a white bowl with Keto instant pot southwestern chili topped with cheddar cheese and avocado slices
Keto Instant Pot Southwestern Chili
Votes: 3
Rating: 4.67
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Servings:8 Prep Time:10minutes Cook Time:20minutes
Ingredients
  • 2 tbs olive oil
  • 1/2 onion chopped
  • 2 celery stalks sliced
  • 16 oz ground beef
  • 16 oz Fire Roasted tomatoes Diced
  • 16 oz Salsa
  • 12 oz mushrooms quartered
  • 2 tbsp chili powder
  • 2 tbsp smoked paprika
  • 2 tsp sea salt
  • 2 tsp garlic powder
  • 1/2 tsp red pepper flakes
Servings:
Units:
Ingredients
  • 2 tbs olive oil
  • 1/2 onion chopped
  • 2 celery stalks sliced
  • 16 oz ground beef
  • 16 oz Fire Roasted tomatoes Diced
  • 16 oz Salsa
  • 12 oz mushrooms quartered
  • 2 tbsp chili powder
  • 2 tbsp smoked paprika
  • 2 tsp sea salt
  • 2 tsp garlic powder
  • 1/2 tsp red pepper flakes
Servings:
Units:
Instructions
The Preparation
  1. Gather your ingredients.
  1. Plug in your instant pot and press the saute button to begin heating your pan.
The Process
  1. Once the instant pot is hot, Pour in the 2 tbsp olive oil and add the chopped onion.
  2. Cook the onions until softened and translucent. About 3 minutes.
  3. Add the celery, and continue to saute until the celery is softened.
  4. Add the ground beef to the onion mixture and cook until the ground beef is browned.
  5. Shut off the instant pot and add the rest of your ingredients to the pan. Stirring to incorporate all the ingredients.
  6. Place the lid on your instant pot and hit the manual button.
  7. Adjust the time for 20 minutes, close the valve to prevent the steam from escaping.
  8. After the instant pot completes its cooking cycle release the valve on the instant pot and allow the steam to escape. Then remove the lid.
  9. Stir the chili and serve topped with sour cream, cheese and sliced avocado if desired.
Recipe Notes

Any sugar free salsa will work with this recipe. I prefer a medium spicy salsa to give my chili a little extra zip. Try different types of salsa to change up the flavor profile.

The nutrition label does not include the extra condiments such as cheese, sour cream or avocado. I add the avocado to increase my fat content. Be sure to include the extra condiment calculations in your macros if you are keeping track.

Nutrition Facts
Keto Instant Pot Southwestern Chili
Amount Per Serving
Calories 231 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Total Carbohydrates 9g 3%
Dietary Fiber 2g 8%
Protein 12g 24%
* Percent Daily Values are based on a 2000 calorie diet.

When I calculate the carb content, I remove Erythritol from the total as it normally does not affect blood glucose levels. It’s important to note that each person’s diet needs, and restrictions are unique. You are in charge of your own health. It’s up to you to decide what carb totals you should use. The macros for my recipes are calculated using FatSecret. This is provided purely as a courtesy for my readers. While I try my best to be accurate, I recommend you verify all nutritional information on your own, instead of relying solely on my calculations.

As you read my blog and try my recipes you will notice that I recommend products or services that I’ve found helpful.  These products and services are recommended to you because I use them and think that you might find them helpful as well. I’m a member of Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. I may receive a small monetary gain from the purchase of these products or services.

See complete Disclaimer

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