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Mission BBQ Keto-Friendly Options for 2023 [GUILT-FREE Indulging!]


written by

Husein Gradasevic

mission bbq keto friendly options

Mission BBQ is as American as it gets! They started in 2011 with a “mission” to honor American heroes with America‚Äôs favorite cuisine i.e. BBQ. Fast forward to 2021, they are now present in nine states with 99 stores (2021) and still showing promising growth!

When I think of juicy keto meats, Mission BBQ is the first thing that pops up in my mind! Like most of the barbecue places, you have 100% control over what goes on your plate (toppings, dressing, sauces).

So how do you eat Keto at Mission BBQ?

Mission BBQ has a wide range of low-carb meats like chicken, pork, sausage, and smoked salmon. Get your meat sauce-free and add greens veggies to fill your plate. Finally, use Alabama White sauce or Italian dressing to spice up your meal!

In this article, you’ll find some of the best keto ordering strategies for your next visit to Mission BBQ.

mission bbq keto friendly options

How to Survive Keto at Mission BBQ

A lot of people despise eating out on keto. If you are all about 100% clean keto, I respect it! But honestly, the majority of us can’t stand eating the same meals day-in-day-out.

Keto isn’t a quick weight-loss scheme! But instead, it’s a marathon that requires sustainable long-term habits. For me, dining out is an inherent part of my social life and I just can’t imagine my life without it.

I’ve been to Mission BBQ four times since I jumped on the keto wagon. And man, it has some of the best ribs I’ve ever had in my life! The meat literally slides off the bone in a friction-less fashion. And if you are a Turkey fan, think no further! Their portion size is really good and you get thick slices of flavorful Turkey.

In a hurry? Follow these simple strategies for ordering keto at Mission BBQ:

  • Go for the “Market Meat” options and add veggies to fill your plate. You can have a side salad for just 2g net carbs.
  • Their Cold Slaw is not at all keto-friendly and contains lots of sugar!
  • Avoid cornbread, sandwiches, slider rolls, and buns.
  • When it comes to sauces, Alabama White sauce and Italian dressing are your friend!
  • Refer to their official nutritional guide and keep track of your carb intake at all times.

The most important thing to keep in mind is your keto carb limit. It’s the golden rule of all things keto! You can spend hours deciding the perfect order, only to end up overeating (and being thrown out of ketosis!)

Most people do fine with 20-25g of net carbs per day. Take this keto quiz if you want to know the exact number of carbs based on your age, gender, height, and weight-loss goals.

Check out this Mission BBQ’s Mukbang that will get your mouth drooling in no time!

While brisket is a zero-carb meat option, Mission BBQ’s brisket contains 3g of carbs per 8 oz serving (thanks to the marinade!) Luckily, the rest of the meats come smoked without sauces or dressings.

Their coleslaw is another disaster that you must avoid on keto. You will be shocked to know that each serving has 17g carbs (and 10g sugar).

If you believed that coleslaw (aka Cold Slaw) is always healthy, here’s the harsh truth: Coleslaw at most restaurants is lathered with sugar and mayo, leading to insanely high carbs and fats.

Mission BBQ Low-Carb Guide

Here are the exact net carbs in each offering from Mission BBQ. Use the guide below to make the right choice while dining out on keto:

1. Proteins

One of the dangers in most BBQ restaurants is that the meat comes already soaked in sauces! Luckily, that’s not the case with Mission BBQ. You can choose a lot of meats with negligible carbs, and add your preferred keto-friendly sauces.

mission bbq smoked brisket
Bay-B-Back Ribs (Single Bone Serving)1
Bay-B-Back Ribs (5 Bone Serving)3
Bay-B-Back Ribs (10 Bone Serving)6
Brisket (Burger)21
Brisket (Meat Market 8oz. Portion) Lean*3
Brisket (Meat Market 8oz. Portion) Moist*3
Brisket (Sandwich 6oz. Portion) Lean23
Brisket (Sandwich 6oz. Portion) Moist23
Brisket (Slider) Lean15
Brisket (Slider) Moist15
Chopped Brisket (Sandwich)46
Pulled Chicken (Meat Market)3
Pulled Chicken (Sandwich)23
Pulled Chicken (Slider)15
Pulled Pork (Market Meat)0.5
Pulled Pork (Sandwich)23
Pulled Pork (Slider)15.5
Classic Sausage (Meat Market)0.5
Jalapeno & Cheese Sausage (Meat Market)2
Smoked Salmon0
Spare Ribs (Single Bone Serving)0.5
Spare Ribs (5 Bone Serving)1
Spare Ribs (10 Bone Serving)3
Turkey (Meat Market 8 oz. Portion)2
Turkey (Sandwich 6oz. Portion)22
Turkey (Slider)15

2. Sides

mission bbq keto salad
Baked Beans with Brisket28
Cold Slaw18
Fresh Cut Fries37
Green Beans & Bacon6
Maggie’s Mac-N-Cheese16
Salad (Entree)4
Salad (Side)2

3. Sauces

BBQ sauces are a very tricky subject on the keto diet and the majority of them are laced with sugar! Mission BBQ’s Alabama white sauce is one of my top favorites when it comes to low-carb dressings.

low-carb sauces
Alabama White Sauce1
Baja Bold Sauce8
Bay-B-Que BBQ Sauce12
Gator Bite BBQ Sauce23
Georgia Mustard BBQ Sauce7
KC Classic BBQ Sauce8
Memphis Belle BBQ Sauce9
NC Vinegar Sauce3
Smoky Mountain Sauce12
St. Louis Red BBQ Sauce9
Texas Twang BBQ Sauce7
Tupelo Honey Heat BBQ Sauce13

MORE: Waba Grill Keto Options

4. Other

Double Chip Brownies99
Italian Dressing1.5
Ranch Dressing6

5. Specials

Baked Cheesy Potato25
Baked Sweet Potato48
Banana Puddin’19
Blueberry Cobbler67
Broccoli Salad25
Caramel Apple Cobbler61
Caramel Bread Pudding37
Chocolate Caramel Cheesecake45
Cookies & Cream Pudding Pie30
Carrot Cake51
Corn Casserole50
Firehouse Chili15
Granny’s Sweet Potato Mash32
Hawaiian Ribeye24
Kickin’ Collard Greens6
Meat Loaf15
Mississippi Mud Pie42
Peach Cobbler55
Pork Ribeye8
Potato Salad24
Prime Rib0.5
Ricky Bobby Chicken57
Seasoned Seared Ribeye0.5
Shrimp on the BBQ32
Smashed Potatoes15
Smoked Pastrami1.5
Smoked Steak0.5
Strawberry Shortcake26


Thanks to Mission BBQ, eating keto has never been easier! They have a wide range of low-carb protein options accompanied by keto-friendly sauces. You can have a really satisfying meal for less than 5g of net carbs!

Having said that, eating out can never be a healthy substitute for good ol’ home-cooked food. The sauces, dressings, and rubs contain really high amounts of sodium and are not fit for regular consumption.

While you can definitely have a keto meal at Mission BBQ, I would keep it only as an occasional escapade!

NEXT: Surviving Keto at Jason’s Deli

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