When you are following a keto diet, you know that 'counting calories' is not what you need to do. Sugar and carbs are the big enemies for a successful keto diet.
A keto-approved BBQ-rub is one of the more difficult things to get your hands on. You will not find them in-store, so let's make a rub. Steve from Serious Keto was the one who 'invented' this wonderful rub (he adapted a rub to make it Keto-friendly). I did change a couple of things for the sole reason that I did not have all the ingredients on hand here in Belgium.
I have been weened from sugar completely so a little sweet goes a long way for me. That is the reason why sugar replacements are frowned on by the people who approach keto as a religion. When doing the Pronokal/Menuprot diet, sugar replacements are not acceptable either. Because they keep you addicted to sweets.
Approach this rub with that in mind: this is ok for that one-time event. Your other guests will not know this is 'special' and you will be able to eat from the same dish.
I used it on chicken thighs cut up in small pieces and baked in the pan.
Keto BBQ rub
- ½ cup Sukrin Gold brown sugar substitute
- ¼ cup smoked paprika
- 1 ½ Tbsp ground black pepper
- 1 ½ Tbsp kosher salt
- 1 ½ tsp chili powder substitute with cayenne pepper powder
- 1 ½ tsp garlic powder
- 1 ½ tsp onion powder
- 1 tsp cayenne pepper powder
- Mix all the ingredients
- Keep in an air-tight container