Whole30 BBQ Sauce: Paleo, Vegan, Sugar-Free Recipe! - Whole Kitchen Sink (2024)

FAQs

What is a Whole30 sugar substitute? ›

Sweet and creamy, date paste is paleo, whole30 compliant and vegan. It's the perfect sugar substitute that can be used for baking, sweetening sauces, making salad dressings, marinades, sweetening beverages and more!

Obviously anything with meat, milk, or eggs is out, but sometimes those animal ingredients hide under stealthier labels that you may not know. Look out for these ingredients that render a BBQ sauce definitively not vegan: Honey. It's made by bees, so most vegans won't go near it.

Brands of Whole30 liquid smoke and Paleo liquid smoke are Cedar House (linked above), Lazy Kettle, Wright's, Living Nutrtional's (not my favorite). Other variations I've made when skipping the liquid smoke include adding more cayenne, or adding a dash or two of franks hot sauce to get a little spice but not too much!

6 Whole30 Sauces that Aren't Mayo that you need in your life! From spicy chimichurri, to creamy lemon garlic, avocado lime, cheesy buffalo, and more. These healthy sauces will add a boost of flavor to any protein, veggie, or meal. Vegan, paleo, gluten-free, and dairy-free.

While it's not highly processed like its liquid or powdery cousins, the only purpose of stevia is to sweeten something that was not already sweet. As such, this rules out all forms of stevia during your Whole30 elimination.

Stevia and monk fruit are both naturally derived from plants and some people feel they have a flavor very similar to regular sugar. The FDA says these sweeteners are “generally regarded as safe,” which means they are safe to use for their intended purpose.

You've likely come across Sweet Baby Ray's Barbecue Sauce at the grocery store. So, you'll be happy to know that the majority of this budget-friendly condiment's flavors are vegan. We're talking Original, Sweet Golden Mustard, No Sugar Added, Hickory and Brown Sugar, and more. Just keep an eye out for honey.

When it comes to adding a bit of extra flavor to your veganized menu item, a little sauce or dressing goes a long way. Chick-fil-A has quite a few animal-free options to choose from, including the standard ketchup, mustard, and BBQ, but also chili lime vinaigrette dressing and sweet and spicy sriracha.

On Whole30, you can eat meat, vegetables, fruit, tree nuts and seeds, and healthy fats. However, you must avoid sugar, grains, legumes, dairy, alcohol, and processed food additives. Although it would be difficult and very restrictive to maintain long term, the Whole30 is designed to be done only for 30 days.

Are potatoes allowed on Whole30? ›

Yes, you can eat potatoes of all colors under the new Whole30 guidelines, white varieties included. Mash 'em up, roast them, or throw them in the skillet to enjoy. Just don't eat them commercially deep-fried or in packaged chip form to stay Whole30-compliant.

These LÄRABAR flavors are Whole30® Compliant:

Carrot Cake. Cashew Cookie. Cherry Pie. Chocolate Coconut Chew.

Though diet sodas and sugary beverages are off-limits on the Whole30 diet, you can drink water, herbal teas, coffee, and any other liquids that don't contain any sugar or artificial sweeteners. Fruit juice, when 100% pure, is also acceptable on occasion.

Whole30 bans legumes like chickpeas. Still, you can whip up a tasty chickpea-free hummus using avocados, cooked cauliflower, and a few other healthy ingredients.

IS POPCORN WHOLE30? No — popcorn is made from a whole grain (dried corn AKA popcorn kernels), and grains are eliminated on the Whole30 diet.

Per the official program rules, you must eliminate all of the following for 30 days, no exceptions: Added sugar, real or artificial. This includes (but is not limited to) maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, monk fruit, Splenda, Equal, Nutrasweet, and xylitol.

Stevia could be used as a powdered sugar substitute. Coconut sugar can be used as a 1:1 replacement. If your recipe doesn't require dissolving or melting sugar, date sugar could also be used. With some modifications, honey, maple syrup and molasses could also be used as a granulated sugar substitute.

Overall, allulose is the closest to processed sugar in both taste and texture while holding less calories. Erythritol has a taste very similar to sugar with no aftertaste but can create a cooling sensation in the mouth.

Substitutes like stevia flavors and erythritol offer a way to enjoy the sweetness you crave without the negative health impacts associated with high sugar consumption. As per our expertise, stevia and erythritol are two of the healthiest sugar alternatives due to their: low glycemic index.