Diabetic-friendly BBQ Sauce

I originally created this recipe for my dad, who was diabetic but loved his barbecue.

The key ingredients are the low-carb ketchup, and the brown-sugar substitute.

Most of the rest can be tweaked to your liking.

I’ve passed this recipe along to dozens of friends and family members who were trying to eat healthier, or were diabetic as well, and it always gets rave reviews.

diabetic friendly bbq sauce

CHEF PERRY’S Diabetic-Friendly BBQ Sauce

12oz low carb ketchup
1/2c apple cider vinegar
1tsp onion powder
1Tbs garlic powder
½ tsp dry mustard
1Tbs ground ginger
1Tbs smoked paprika
1tsp lemon juice
1/4c sweet cream butter
1/4 c equivalent brown sugar substitute* (to taste)
1Tbs salt
1Tbs coarse black pepper
2 Tbs Franks Red Hot Sauce (opt)

Combine all ingredients and simmer 1 hour.

Baste onto meat during last ½ hour of cooking and/or serve warm at table.

*If you’re having trouble finding a brown-sugar substitute, use your favorite sugar-sub, and add 2 tsp. of molasses.

Makes 56 1-tablespoon servings.

Per Tbs – Calories: 16, Fat: 1, Sodium: 8, Carbs: 1.3, Protein: .5


-Chef Perry

PS – If I’m cooking brisket, shoulders, whole pig, or anything with “drippin’s” I’ll usually mix in a half cup of that broth to every cup of the above sauce.

MY KITCHEN Outreach ProgramBy the way, if you’re enjoying this recipe, please subscribe to our free newsletter! We’ll send seven amazing dinner recipes and a shopping list to your inbox each Friday.

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A Letter to the Newly Diagnosed Type 2 Diabetic

More than 5,000 Americans are diagnosed with diabetes, every day.

Today’s guest post is from award-winning author and diabetes expert, Wil Dubois. Will is the author of Taming the Tiger: Your first year with diabetes, a first year survival guide, a recognized expert on the subject of diabetes, and a frequent contributor to the dLife website.

As the chef in charge of our Haute & Healthy Diabetic-Friendly meal plan, here at hautemealz.com, this post is especially important to me. I wish it had been around 15 years ago!

If you, or someone you know has been recently diagnosed with type 2 diabetes, please read and share this important information!

-Chef Perry

This article was originally posted at dLife.com and is shared with permission of both the author and publisher.


A Letter to the Newly Diagnosed

What you need to know when first diagnosed with type 2 diabetes

By Wil Dubois

Welcome to the family! What? I’m the first to say that to you? Well, now that you’ve been diagnosed with type 2 diabetes, you’re part of a HUGE family, and more people than you can imagine are facing the exact same challenges you are. In fact, more than 5,000 Americans were diagnosed with diabetes on the very same day you were. And the same thing is happening today. And 5,000 more will join us tomorrow.

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10 Thanksgiving Survival Tips

What we’re really talking about is a wonderful day set aside on the fourth Thursday of November when no one diets.

I mean, why else would they call it Thanksgiving? – Erma Bombeck


Thanksgiving is one of my favorite holidays, but it’s no secret that (especially for us foodies) it can bring with it a lot of kitchen chaos and performance anxiety. So many dishes, so many people, and so many “cherished family traditions” that must be upheld it’s would be well-nigh impossible to make it through the day without at least SOME drama.

So, if we can’t avoid the chaos, let’s at least try to get a rope on it, huh?

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Introducing our new “haute & healthy” diabetic-friendly menu plan!

Diabetes is not the end of your life…nor is it the end of enjoying good food!

As a borderline-diabetic, with a long family history of the disease, I personally develop,  test, and follow the recipes for the haute & healthy menu.

Each recipe is designed to help maintain acceptable blood-sugar levels, encourage weight-loss (two key elements in diabetes management), and provide a delicious, nutritious, and sustainable eating lifestyle.

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