Making Your Labor Day BBQ a Sugar Free Affair

Labor Day is right around the corner, and for many of us, that means firing up the grill to celebrate the long weekend. But if you are living a low-carb lifestyle, a traditional backyard barbecue can sometimes feel like a minefield of hidden sugars. From glazed ribs to sweet baked beans, the sugar adds up fast.

The good news is that hosting a fantastic, flavorful cookout without the sugar crash is incredibly easy. Here is how we tackle our holiday cookouts while keeping things totally sugar-free.

Start with the Right Rub The foundation of great BBQ is the seasoning. A lot of store-bought rubs are packed with brown sugar. I always rely on my custom homemade sugar-free BBQ rub. A simple blend of smoked paprika, garlic powder, onion powder, salt, pepper, and a brown sugar substitute like Swerve or Lakanto gives you that perfect caramelized crust on a smoked brisket or chicken without spiking your blood sugar. If you prefer to buy off the shelf, G Hughes Zero Sugar BBQ Rub is a solid choice that delivers massive flavor.

Sauce it Up You do not have to sacrifice that sticky, sweet BBQ experience. Sweet Baby Rays Sugar Free BBQ Sauce is an absolute staple in our pantry. In addition, G Hughes has several tasty flavors, but the Hickory and Sweet & Spicy versions are incredible on grilled pork or chicken.

Smarter Sides Skip the traditional sweet baked beans or macaroni salad. Instead, throw some corn on the cob right on the grill. It gets a beautiful char and natural sweetness that pairs perfectly with a garlic compound butter. A fresh cucumber and tomato salad tossed in olive oil and red wine vinegar is another crisp, refreshing option that takes less than five minutes to prep.

Better Buns and Condiments. Nature's Own and Oroweat both make excellent low-carb, zero-sugar hamburger and hot dog buns that actually taste and feel like real bread. For the toppings, swap out the sugary commercial ketchups for Heinz Sugar Free Ketchup, and pile on the sugar-free pickles and mustard.

Refreshing Drinks It is not a party without something cold to drink. While sparkling water and diet sodas are easy grabs, I love creating custom beverages using sugar-free syrups. You can easily set up an Italian soda bar with club soda, a splash of cream, and your favorite sugar-free Torani or DaVinci syrups. If you need an afternoon boost, you can even mix those same syrups into a sugar-free energy drink over ice to recreate a drive-thru favorite right at home.

As you prep your grill this weekend, remember that keeping things sugar-free does not mean missing out on the fun or the flavor.

Happy grilling,

Keith Salwoski Editor-in-Chief, SugarFreeDad.com