Keto Mayo: Carb Count For Homemade Mayo

Mayonnaise is a keto-friendly condiment, but not all store-bought options are created equal. While most mass-produced brands include sugar and sugar alternatives, which are a big no-no on the keto diet, there are some good options out there.

If you're looking for a homemade keto mayo, you can make your own with just a handful of healthy ingredients. This way, you can be sure of exactly what's going into your food and avoid any hidden carbs.

So, how many carbs are in homemade keto mayo? Well, it depends on the ingredients you use and how much of each ingredient you include in your recipe. However, generally, homemade keto mayo typically contains 0-1g of carbs per serving.

How to make keto mayo at home

Keto mayo is a great condiment to have on hand, as it's perfect for adding flavour and creaminess to dishes. Plus, it's an easy way to add healthy fats to your diet. Here's a step-by-step guide to making your own keto mayo at home:

Ingredients:

• 1 large egg at room temperature
• 1 tablespoon dijon mustard
• 1 tablespoon distilled vinegar (or apple cider vinegar/white wine vinegar)
• 1/4 teaspoon sea salt
• 1 cup avocado oil (or light olive oil/coconut oil/olive oil)

Optional Ingredients for Added Flavour:

• Garlic powder
• Lemon juice
• Cayenne pepper

Tools:

• Measuring spoons and cups
• Immersion blender or electric mixer
• Jar or airtight container for storage

Method:

• Gather all your ingredients and tools.
• Add the egg to the jar and blend for 30 seconds using the immersion blender.
• Add in the mustard, vinegar, and salt. Blend again for about 10 seconds.
• With the blender running, slowly stream in the oil until it is fully incorporated. Take your time with this step to maintain a creamy consistency.
• If the mixture is too thin, add a little more oil while blending until it reaches your desired thickness.
• Store your keto mayo in an airtight container in the refrigerator for up to one week.

Serving Suggestions:

• Spread it on keto sandwiches or bagels.
• Serve it as a dip for grilled chicken or roasted vegetables.
• Use it as a salad dressing or a creamy dressing for keto salads.
• Slather it on low-carb wraps or lettuce wraps.
• Serve it as a dipping sauce for seafood or keto snacks like popcorn shrimp or chicken poppers.

Best store-bought keto mayo options

If you're looking for a convenient, store-bought keto mayo, there are several options available. Here are some of the best choices:

Primal Kitchen Mayo

Primal Kitchen offers a range of keto-friendly mayonnaise products, including their classic Real Mayonnaise, which is made with avocado oil, organic eggs, and rosemary extract. It's free of soy, canola oil, sugar, and dairy, with zero net carbs and 12 grams of healthy fats. They also have a vegan option and a garlic aioli mayo infused with garlic and lemon. Primal Kitchen products are widely regarded as some of the best keto-friendly mayonnaise options available.

Sir Kensington's Avocado Oil Mayonnaise

This mayonnaise is both Paleo and Keto certified. It's made with 100% avocado oil, along with certified humane, free-range eggs, water, distilled vinegar, salt, lime juice concentrate, citric acid, and lime oil. It contains zero net carbs and 10 grams of fat per serving. Sir Kensington's is another highly recommended brand for keto dieters.

Chosen Foods Classic Mayo

Chosen Foods Classic Mayo is made with common, easy-to-pronounce ingredients like avocado oil, filtered water, egg yolks, organic whole eggs, organic distilled white vinegar, organic mustard, salt, and organic rosemary extract. It has zero net carbs and 11 grams of fat per serving. Chosen Foods is a popular choice for those following a keto diet.

Duke's Mayonnaise

Duke's Mayonnaise is a well-known, traditional brand that has been around since 1917. Their mayonnaise contains no added sugar and is free from trans fats, making it a popular choice among keto dieters. It has zero net carbs and 12 grams of healthy fats per serving. The taste is described as smooth, creamy, and surprisingly light.

Japanese Kewpie Mayonnaise

Kewpie Mayonnaise is a popular brand in Japan, made through an emulsification process that gives it a rich mouthfeel. It contains egg yolks instead of whole eggs, which gives it a unique flavor profile. It has zero net carbs and 10 grams of fat per serving. Kewpie mayonnaise is a great choice if you're looking for something new and different.

Tessemae's Organic Mayonnaise

Tessemae's is a well-known brand among keto dieters, offering a range of keto-friendly products. Their organic mayonnaise is Whole30 Approved, dairy-free, sugar-free, gluten-free, and made with cage-free eggs. It has zero net carbs and 10 grams of healthy fats per serving, making it an excellent choice for those on a keto diet.

BetterBody Foods Avocado Oil Mayo

BetterBody Foods offers a wide range of keto-friendly products, including their avocado oil mayonnaise. It's made with cage-free eggs and avocado oil, free of GMOs, gluten, soy, and canola oil. It has zero net carbs and 12 grams of fat per serving, making it a great choice for picky mayo eaters.

These options provide a variety of flavors, textures, and ingredients to suit your preferences and dietary needs while following a keto diet.

Nutritional value of keto mayo

Keto mayo is a great condiment for those following a ketogenic diet. It is typically high in fat and low in carbohydrates, making it a perfect fit for the macronutrient distribution of a keto diet.

Macronutrients

Keto mayo is composed mainly of healthy fats, with polyunsaturated and monounsaturated fats making up a large portion of these. It also contains very few carbohydrates, usually 0-1g per serving, and a negligible amount of protein.

Micronutrients

Keto mayo is an excellent source of fat-soluble vitamins, including vitamin K and vitamin E. It also contains smaller amounts of vitamin A, vitamin C, vitamin D, calcium, iron, and potassium.

Ingredients

Keto mayo is made with simple, healthy ingredients. The main ingredients are eggs, oil, and an acidic component such as lemon juice or vinegar. The type of oil used can vary, with avocado oil being a popular choice due to its neutral flavour and high levels of healthy fats. Other options include olive oil, coconut oil, and soybean or canola oil.

Additional ingredients such as garlic powder, cayenne pepper, and lemon juice can be added to create unique flavours.

Health Benefits

The polyunsaturated and monounsaturated fats found in keto mayo can help to decrease the risk of heart disease and reduce cholesterol levels.

Store-Bought vs. Homemade

When choosing a store-bought keto mayo, it is important to read the ingredient list and nutrition facts label carefully. Many store-bought options contain added sugars, artificial ingredients, and low-quality oils.

Homemade keto mayo is a healthier alternative, as it allows for greater control over the ingredients used. It is easy to make, requiring only a few simple ingredients and a strong arm for whisking or a blender for mixing.

Serving Suggestions

Keto mayo can be used as a spread on keto sandwiches or burgers, a dip for grilled chicken or seafood, a dressing for salads or roasted vegetables, or a tasty addition to keto lettuce wraps.

Sample Recipe

Ingredients:

• 1 large egg at room temperature
• 1 tablespoon dijon mustard
• 1 tablespoon distilled vinegar (or apple cider vinegar/white wine vinegar)
• ¼ teaspoon sea salt
• ¾ cup avocado oil (or alternative oil)

Instructions:

• Add the egg to a jar and blend for 30 seconds.
• Add the mustard, vinegar, and salt, then blend again for 10 seconds.
• With the blender running, slowly stream in the oil until the mixture thickens.
• Store in an airtight container in the refrigerator for up to one week.

Health benefits of keto mayo

Keto mayo is a versatile condiment that can be used in various dishes, from salads and sandwiches to dips and dressings. It is also a great way to add healthy fats to your diet. Here are some of the health benefits of keto mayo:

High in Healthy Fats:

Keto mayo is made with oils like avocado, olive, or coconut oil, which are high in monounsaturated and polyunsaturated fats. These healthy fats can help lower cholesterol levels, reduce the risk of heart disease, and promote weight loss.

Low in Carbohydrates:

Keto mayo typically contains 0-1 grams of carbohydrates per serving, making it a suitable condiment for low-carb diets like keto. This is because keto mayo is primarily made with eggs, oil, and an acidic component like lemon juice or vinegar, which are naturally low in carbs.

Free from Added Sugars:

Unlike traditional mayonnaise, keto mayo does not contain added sugars or high-fructose corn syrup. This makes it a healthier option for those on a keto diet, as added sugars can hinder weight loss and kick you out of ketosis.

Customizable:

One of the best things about keto mayo is that you can make it at home and customize it to your taste and dietary needs. You can add different herbs, spices, or even make it sweeter or spicier by adding keto-friendly sweeteners or hot sauce.

Easy to Make:

Homemade keto mayo is easy to make and only requires a few simple ingredients: egg yolks, a healthy oil of your choice, an acidic component like lemon juice or vinegar, and optional seasonings. With an immersion blender or food processor, you can make creamy keto mayo in just a few minutes.

Versatile Ingredient:

Keto mayo can be used in a variety of keto recipes, such as salad dressings, dips for roasted vegetables or grilled meats, spreads for keto sandwiches and wraps, and even as a base for other sauces. It adds a creamy texture and tangy flavor to your dishes.

In conclusion, keto mayo is a healthy and delicious condiment that can enhance the flavor and texture of your keto meals. By making it at home, you can ensure it aligns with your dietary needs and preferences while also enjoying the health benefits of its high-fat, low-carb composition.

How to serve keto mayo

Keto mayo is a versatile condiment that can be used in several ways to elevate the flavours of your keto meals. Here are some mouth-watering ways to serve keto mayo:

Burgers

Add a generous dollop of keto mayo on top of your bunless burger for a creamy and tangy experience. You can also use it as a spread on keto-friendly buns.

Keto Sandwiches

Keto mayo is perfect for spreading on keto bagels or slider recipes to make delicious keto sandwiches.

Grilled Chicken

Serve grilled chicken breasts or thighs with a side of keto mayo for dipping. It will add flavour to every bite!

Roasted Vegetables

Drizzle keto mayo over roasted vegetables like cauliflower, broccoli, or asparagus. It will complement the earthy flavours of the veggies and add a delightful twist.

Salad Dressing

Mix keto mayo with a splash of lemon juice or vinegar to create a creamy, keto-friendly salad dressing. You can also add in some garlic powder or cayenne pepper for an extra kick.

Keto Lettuce Wraps

Slather keto mayo onto low-carb wraps or use it as a spread in lettuce wraps for an extra layer of creaminess and flavour.

Seafood

Serve keto mayo alongside grilled shrimp, salmon, or crab cakes as a delectable dipping sauce. It will enhance the natural flavours of the seafood.

Keto Snacks

Use keto mayo as a dipping sauce for keto-friendly snacks like popcorn shrimp, mozzarella sticks, or chicken poppers.

Coleslaw

Make a super creamy and low-carb coleslaw by using keto mayo. It will be a perfect side dish for your BBQs and potlucks.

Egg Salad

Add some jalapeno popper and keto mayo to your plain egg salad for a flavourful twist.

Potato Salad

Use keto mayo to make a healthy low-carb substitute for potato salad. Try it with cauliflower instead of potatoes to satisfy your cravings.

Chicken Salad

Keto mayo is perfect for making chicken salad, like the Keto Cajun Chicken Salad. It adds creaminess and flavour to the dish.

Dips

Keto mayo is an excellent base for making dips such as the Chick-Fil-A copycat Avocado Lime Cilantro Ranch Dressing. Serve it with keto-friendly veggies or snacks for a tasty and healthy treat.

Dressings

Use keto mayo as a base for making various dressings such as Caesar Salad Dressing, Blue Cheese Dressing, or Ranch Dressing. These dressings can be used on salads or as dips for veggies and snacks.

Frequently asked questions