Madeleine Hull
Mole is a Mexican sauce made from a blend of chillies, black pepper, garlic, dried fruits, tomato, cinnamon, cumin, and chocolate. It is traditionally served with turkey, but can be used as a marinade for any meat. While most commercial Mexican mole sauces are not keto-friendly due to their high carb content, there are keto-friendly alternatives available that use sugar-free chocolate and nut butter. These sauces can be served with chicken, beef, lamb, or pork, and can also be used in low-carb dishes such as fajita cauliflower rice bowls.
| Characteristics | Values |
|---|---|
| Keto-friendly | Yes, if made with sugar-free chocolate and nut butter |
| Carbohydrates | Low carb |
| Commercially available | Not keto-friendly |
| Preparation time | 2 hours |
| Storage | Refrigerate for 3-5 days or freeze for 3 months |
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What You'll Learn
Keto-friendly mole sauce ingredients
Traditional Mexican mole sauce is made with a variety of ingredients, including chocolate, chillies, cinnamon, cloves, allspice, garlic, thyme, cumin, raisins, plantain, pineapple, and sugar. While this sauce is typically packed with flavour, it is not keto-friendly. However, there are many keto-friendly alternatives to traditional mole sauce that you can make at home or buy in stores.
To make a keto-friendly mole sauce, you can substitute sugar with a sweetener like xylitol, Swerve, or coconut sugar. You can also replace the chocolate tablets from Oaxaca with a keto-friendly, sugar-free dark chocolate. In addition, you can use sugar-free chocolate chips, sugar-free chocolate tablets, or a keto-friendly chocolate blend.
Other keto-friendly ingredients that can be used in mole sauce include avocado oil, garlic, chilli powder, cumin, cinnamon, tomato sauce, chicken broth, almond butter, adobo sauce, salt, ancho chillies, red peppers, and tomatoes.
Some brands also sell keto-friendly mole sauce. For example, MAYANSHUL offers a Healthy Mole Poblano, Black Mole Sauce that is vegan, fat-free, and contains no added sugar. This sauce is made with superfood ingredients and is ideal for those on a paleo, keto, or low-carb diet.
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How to make keto mole sauce
Traditional Mexican mole sauce is typically made with a large number of ingredients and can take a long time to prepare. However, it is possible to make a delicious keto-friendly version with far fewer ingredients.
To make a keto mole sauce, you will need:
- Avocado oil
- Garlic
- Chili powder
- Cumin
- Cinnamon
- Tomato sauce
- Chicken broth
- Sugar-free chocolate
- Nut butter (e.g. almond butter)
- Adobo sauce
- Salt
Step 1: Prepare the Chilis
Firstly, toast your ancho chilis in a skillet or pan over medium heat for 2-3 minutes until softened. Be careful not to overcook them, as they will turn bitter. Remove the stems, slice them open, and discard the seeds. Transfer the chilis to a bowl and cover them with boiling water. Let them soak for 30 minutes.
Step 2: Roast the Vegetables
Slice red peppers and tomatoes in half and place them on a baking tray. Broil until charred and blistered, which should take about 5-10 minutes. Alternatively, you can skewer the vegetables and hold them over an open flame until charred.
Step 3: Toast the Spices
Lightly toast your spices (cumin, cinnamon, etc.) in a skillet or pan over medium heat. This will help to release their flavours and add depth to your sauce.
Step 4: Blend the Ingredients
In a blender, combine the soaked chilis, chipotle peppers, roasted vegetables, and 2 cups of hot chicken broth. Puree until smooth.
Step 5: Cook the Sauce
In a large skillet, heat some avocado oil over medium heat. Add the garlic, chili powder, cumin, and cinnamon, and cook for 30 seconds, stirring continuously. Then, add the tomato sauce, chicken broth, sugar-free chocolate, nut butter, adobo sauce, and salt. Stir everything together and reduce the heat to medium-low. Allow the sauce to cook for an additional 3 minutes, stirring occasionally.
Step 6: Serve or Store
Your keto mole sauce is now ready to serve! It can be enjoyed as a marinade for meats, such as beef, chicken, lamb, or pork. It also goes well with tortillas, cauliflower rice, or fajitas.
If you have any leftover sauce, it can be stored in the refrigerator for up to five days or frozen for up to three months. Simply reheat it over low to medium heat for about ten minutes when you're ready to enjoy it again.
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Storing keto mole sauce
To reheat the keto mole sauce, simply use a stovetop and stir the sauce on low to medium heat for about ten minutes. It is important to allow sufficient time for the frozen sauce to thaw before reheating. You can also add chicken stock to adjust the consistency to your preference.
Additionally, you can make the keto mole sauce ahead of time and store it in the fridge for up to a week before using it. This makes it convenient to prepare the sauce in advance for meal planning or special occasions. When ready to use, simply rewarm the sauce on the stove and adjust the consistency with chicken stock if needed.
By following these storage instructions, you can easily incorporate keto mole sauce into your meals and enjoy its delicious flavor whenever you like. It is a versatile sauce that pairs well with various proteins and dishes, making it a great addition to your keto-friendly options.
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Meat pairings with keto mole sauce
Keto mole sauce is a low-carb, sugar-free, and gluten-free version of the traditional Mexican mole sauce. The traditional sauce is made with a variety of ingredients, including chocolate, dried chiles, blackened tomatoes, tomatillos, caramelized onions, and various spices. The keto version typically uses sugar-free or dark chocolate and skips the sugar present in the traditional Oaxacan chocolate tablets.
Mole sauce is highly versatile and can be used to cook a variety of dishes. It can be eaten just like salsa or used as a marinade for meat. Here are some meat pairings that go well with keto mole sauce:
Beef
Beef is a classic pairing with mole sauce. You can use the sauce as a marinade for beef or serve it on top of grilled or seared beef. It can also be served with ground beef over a bed of keto Spanish cauliflower rice.
Chicken
Chicken is another popular choice for mole sauce. The sauce can be used as a marinade or smothered over cooked chicken legs, thighs, or breasts. It can also be poured over chicken to make a delicious keto chicken mole.
Lamb
Lamb is also a good option for keto mole sauce. It can be used as a marinade or served on top of grilled or roasted lamb.
Pork
Pork pairs well with the sauce and can be used in a variety of dishes. It can be used as a marinade or served on top of pork chops or tenderloin. It also goes well with tacos or fajitas, smeared on top of warm tortillas.
Turkey
Traditionally, mole sauce was served with turkey. The keto version can also be used as a marinade for turkey or served on top of roasted turkey.
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Other keto-friendly sauces
While mole sauce is typically made with chocolate, which is high in sugar, it can be adapted to be keto-friendly. A keto-friendly version of the sauce might feature sugar-free or dark chocolate and nut butter to aid the sauce's taste and thick consistency.
- Mayonnaise with Sriracha mixed in.
- BBQ sauce made with keto ketchup, Worcestershire sauce, soy sauce, and Swerve.
- Melted butter with garlic, salt, pepper, and paprika.
- French sauces such as béchamel and hollandaise.
- Olive oil, apple cider vinegar, light soy sauce, lemon juice, fresh garlic, cracked pepper, salt, chilli flakes, Sriracha, turmeric, and ginger.
- Tzatziki: sour cream or Greek yoghurt with cucumber, garlic, lemon juice, dill, and olive oil.
- Keto cheese sauce: butter and almond flour as a roux, with cream cheese, and cheddar. Add garlic puree for a garlic butter sauce.
- Avocado sauce with pistachio nuts.
- Dairy-free options such as coconut cream, satay sauce, pesto, guacamole, and chimichurri.
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Frequently asked questions
Yes, it can, but not all versions of the sauce are keto-friendly. Most commercial brands of Mexican mole sauce are not keto-friendly and contain a high amount of net carbs and processed ingredients. However, there are keto-friendly recipes for mole sauce that use sugar-free chocolate and nut butter.
Mole sauce is a traditional Mexican sauce made from dried chillies, black pepper, garlic, dried fruits, tomato, cinnamon, cumin, and other spices. It is typically served with chicken, but can also be used as a marinade for other meats or as a topping for tortillas in tacos or fajitas.
Traditional mole sauce is made with chocolate tablets from Oaxaca, which are high in sugar. Keto mole sauce substitutes these with sugar-free or dark chocolate to reduce the sugar content.
Keto mole sauce is quite versatile and can be used in a variety of dishes. It is typically served with chicken, but can also be used as a marinade for meats such as beef, lamb, pork, or turkey. It can also be smeared on top of tortillas for tacos or fajitas, or served with cauliflower rice for a low-carb option.
To make keto mole sauce, heat avocado oil in a skillet over medium heat and add garlic, chili powder, cumin, and cinnamon. Cook for 30 seconds, then add tomato sauce, chicken broth, sugar-free chocolate, almond butter, adobo sauce, and salt. Reduce the heat and cook for another 3 minutes. You can also find other keto-friendly recipes for mole sauce online.
