Keto swaps for ketchup, BBQ sauce & sweet sauces

Net carbs compared

Ketchup (1 tbsp) 4.6 g

Sugar-free ketchup (1 tbsp) 1 g

Sugar-free BBQ sauce (serving) 2.7 g

Keto teriyaki (serving) 1 g

Mustard (1 tsp) 0.1 g

Dill pickles (1 spear) 0.5 g

Homemade ranch (serving) 1.1 g

The best swaps

1. 1

   Sugar-free ketchup

   Store-bought "no sugar added" or homemade with tomato paste and vinegar.

   Best for: Burgers, eggs, meatloaf

   1 g net / 1 tbsp · 78% fewer Nutrition Recipe: Homemade Sugar-Free Ketchup
2. 2

   Sugar-free BBQ sauce

   Smoky, tangy and sweet with a keto sweetener.

   Best for: Pulled pork, ribs, wings

   2.7 g net / serving · 41% fewer Recipe: Sugar-Free BBQ Sauce
3. 3

   Keto teriyaki

   Tamari, ginger, garlic and allulose, thickened with a pinch of xanthan.

   Best for: Stir-fries, salmon

   1 g net / serving · 78% fewer Recipe: Keto Teriyaki Sauce
4. 4

   Mustard

   Yellow, Dijon and grainy mustards are virtually carb-free.

   Best for: Burgers, dressings

   0.1 g net / 1 tsp · 98% fewer Nutrition
5. 5

   Dill pickles

   Swap sweet relish and bread-and-butter pickles for dill.

   Best for: Hot dogs, burgers

   0.5 g net / 1 spear · 89% fewer Nutrition
6. 6

   Homemade ranch

   Creamy, herby and nearly carb-free.

   Best for: Wings, salads, veggies

   1.1 g net / serving · 76% fewer Recipe: Homemade Ranch Dressing

Tips for better sauces swaps

• Read labels for "sugar," "honey," "molasses," "corn syrup" or "fruit juice concentrate" in the first few ingredients.

More recipes that replace sauces

Dinners & mains

Crispy Coconut Shrimp

3.5 g net carbs 32 min · 2 variations

Dinners & mains

Asian Chicken Lettuce Wraps

6.1 g net carbs 27 min · 3 variations

Dinners & mains

Teriyaki Chicken Meal-Prep Bowls

8.2 g net carbs 35 min · 2 variations

Dinners & mains

Turkey Meatloaf Muffins

4.9 g net carbs 45 min · 3 variations

Dinners & mains

Glazed Keto Meatloaf

4.1 g net carbs 1 hr 20 min · 3 variations

Dinners & mains

Slow Cooker Pulled Pork

4.6 g net carbs 9 hr 15 min · 2 variations

Dinners & mains

Crispy Tofu Stir-Fry

7 g net carbs 50 min · 2 variations

Dinners & mains

Keto Sloppy Joes

5.3 g net carbs 35 min · 2 variations

Foods this guide replaces

Ketchup 4.6 g net carbs · 1 tbsp Not keto BBQ sauce 14 g net carbs · 2 tbsp Not keto Teriyaki sauce 5.6 g net carbs · 2 tbsp Not keto Hoisin sauce 6.6 g net carbs · 1 tbsp Not keto Sweet and sour sauce 13 g net carbs · 2 tbsp Not keto Honey mustard 6.9 g net carbs · 2 tbsp Not keto Sweet relish 5.1 g net carbs · 1 tbsp Not keto Sweet pickles 7.7 g net carbs · ¼ cup chips Not keto