Is Béarnaise Sauce Keto-Friendly?

Béarnaise sauce is a French classic. The creamy, buttery, and rich sauce is typically served with steak but can also be enjoyed with eggs, sandwiches, vegetables, and seafood. But is it keto-friendly? The answer is yes. Béarnaise sauce is perfect for the keto diet as it is high in fats and very low in carbohydrates. It is made using a reduction of vinegar and wine, mixed with shallots and tarragon, and thickened with egg yolks and butter. This sauce is a delicious way to add extra fat and flavour to your meals without the worry of extra carbs and processed sugars.

How to make keto bearnaise sauce

Bearnaise sauce is a French classic that is perfect for pouring over steak, vegetables, or poultry. It is easy to make and can be used to add an extra touch of flavor to your meals. Here is a step-by-step guide on how to make delicious keto-friendly bearnaise sauce:

Ingredients:

• 1/4 cup white wine vinegar
• 1/4 cup white wine
• 1 tablespoon onion, diced (or 1/4 teaspoon onion powder)
• 9 ounces unsalted butter
• 1/2 teaspoon salt
• 1/4 teaspoon pepper, ground
• 2 tablespoons tarragon, finely chopped
• 4 egg yolks

Instructions:

Place a small saucepan over medium heat and add the vinegar, wine, peppercorns, and onion. Reduce the mixture until 2-3 tablespoons of liquid remain. This is an important step as it reduces the carb content of the sauce and intensifies the flavors. If you are short on time, you can use 2 tablespoons of white wine vinegar as a substitute.

Strain out the onion and peppercorns and pour the liquid into a heatproof bowl. Separate the egg yolks and add them to the bowl. Whisk the mixture until well combined.

In a separate saucepan, melt the butter over low heat until the milk fat (white liquid) has separated from the yellow butter. Set aside and let it cool to room temperature.

Place the bowl with the egg yolk mixture over a saucepan of simmering water. Continue to whisk until the mixture is thick, foamy, and forms thick ribbons when the whisk is lifted. This step is crucial for emulsifying the sauce and giving it a smooth, creamy texture.

Remove the bowl from the heat and slowly pour in the hot butter while whisking continuously. Ensure that the milk fat is left behind, as adding it to the sauce can cause it to split. This step is similar to making mayonnaise, so take your time and slowly incorporate the butter.

Once the butter is incorporated, whisk in the salt, pepper, and tarragon. Taste the sauce and adjust the seasoning as needed.

Serving:

Your keto bearnaise sauce is now ready to serve! It is best to serve the sauce immediately while it is still warm and creamy. It can be served with steak, grilled fish, eggs, or used as a condiment on low-carb sandwiches. This sauce is perfect for adding extra fat and flavor to your keto meals. Enjoy!

Storage:

This keto bearnaise sauce is best served fresh as it does not contain any preservatives. If you have any leftovers, you can store them in an airtight container in the refrigerator for up to two days. To reheat, place the sauce in a microwave-safe bowl and heat it in short intervals, gently whisking between each interval, until warmed through.

Storing keto bearnaise sauce

To store keto bearnaise sauce, transfer it to an airtight container and place it in the refrigerator. It can last for up to five days when stored properly. However, it is recommended to make a fresh batch and warm it before serving, as the sauce can separate if it gets too cold or too hot.

When reheating keto bearnaise sauce, use gentle heat and stir continuously to prevent the sauce from separating. Place the sauce in a microwave-safe bowl and microwave for about 10 seconds. Then, use a whisk to mix gently before serving. Alternatively, you can reheat it at 20-30% power for 15 seconds at a time, beating it gently, and repeat this cycle two to three times if needed.

If you want to store keto bearnaise sauce for longer, you can freeze it. However, freezing may affect the texture and flavour after thawing and reheating. It is recommended to consume the sauce within two to three months if stored in the freezer.

What to serve keto bearnaise sauce with

Keto bearnaise sauce is a delicious, low-carb condiment that can be served with a variety of dishes. Here are some ideas on what to serve it with:

Steak

The classic pairing for bearnaise sauce is steak. The rich, buttery sauce complements the juicy steak perfectly and adds extra flavour and fat to your meal. Whether you're cooking ribeye, sirloin or another cut, pan-frying or grilling, bearnaise sauce is an elegant choice for a fancy date night or a special treat.

Eggs

Bearnaise sauce is also a great choice for breakfast or brunch. Drizzle it over scrambled eggs or use it as a dip for boiled eggs. It adds a touch of luxury to your morning and is a delicious way to start the day.

Vegetables

If you're looking for a low-carb option, serve your bearnaise sauce with vegetables. It goes particularly well with grilled or roasted veggies, adding a creamy, indulgent touch to your meal. Try it with asparagus, broccoli, or a selection of roasted Mediterranean vegetables.

Seafood

For a more sophisticated option, pair your bearnaise sauce with seafood. It goes exceptionally well with grilled fish, adding a touch of elegance to your dish. It's also a great choice for low-carb sandwiches, adding a touch of luxury to your lunch.

Poultry

Keto bearnaise sauce is also a delicious accompaniment to poultry. Drizzle it over a roast chicken or turkey for a flavourful twist on a traditional meal. It's also a great way to add extra fat to your meal if you're following a ketogenic diet.

Sandwiches

As mentioned, bearnaise sauce can be a great condiment for sandwiches. It's an excellent substitute for mayonnaise or mustard, adding a touch of indulgence to your lunch. Try it with a chicken or beef sandwich, or get creative with your favourite fillings.

With its rich, buttery flavour and creamy texture, keto bearnaise sauce is a versatile condiment that can elevate a variety of dishes. So, whether you're looking for a fancy dinner option or a delicious way to add extra fat to your keto diet, bearnaise sauce is a great choice.

Nutritional value of bearnaise sauce

Bearnaise sauce is a French classic. It is a rich and buttery sauce that is commonly served with steak, eggs, grilled fish, or vegetables. The sauce is also used as a condiment for low-carb sandwiches and can be served over seafood.

A typical keto bearnaise sauce recipe includes ingredients such as egg yolks, butter, white wine vinegar, onion or onion powder, and tarragon. The sauce is usually made using the double boiler method, where the butter is melted and slowly added to the egg yolks while whisking continuously.

Nutritional Information for Bearnaise Sauce:

The nutritional value of bearnaise sauce can vary slightly depending on the specific recipe and serving size. However, here is a general overview of its nutritional content:

Per 1 tablespoon:

• Calories: 59
• Fat: 93%
• Carbohydrates: 2%
• Protein: 4%
• Sugar: 0g

Per 3 ounces (84 grams):

• Calories: 270
• Macronutrient breakdown: 14% carbs, 80% fat, and 6% protein
• Calorie density: 321 calories per 100 grams

Per 1 cup:

• Total carbs: 5.5g
• Net carbs: 5.2g
• Fat: 96.9g
• Protein: 10.5g
• Calories: 936

Bearnaise sauce is considered keto-friendly due to its low-carb and high-fat content. It is perfect for adding extra fat and flavor to various dishes, especially steak. However, it is important to note that bearnaise sauce should be consumed in moderation as part of a balanced diet, as it is high in calories and fat. Additionally, because it contains raw egg yolks, it is recommended to consume the sauce fresh and not store it for more than a day.

Is store-bought bearnaise sauce keto-friendly?

Béarnaise sauce is keto-friendly, as it is low in carbohydrates and high in fats. It is made with a combination of egg yolks, butter, vinegar, wine, and herbs, which are all keto-friendly ingredients.

When purchasing store-bought béarnaise sauce, it is important to check the ingredient list and nutritional information to ensure that it is keto-friendly. Some store-bought sauces may contain added sugars, artificial sweeteners, or other non-keto ingredients that could impact your ketosis.

One example of a store-bought béarnaise sauce that is keto-friendly is Delouis French Béarnaise Sauce. This sauce is low in net carbs, with 3.33g of net carbs per 100g serving, and it is free of non-keto ingredients such as sugar, artificial sweeteners, and highly refined oils. It is also important to note that this sauce is low in fats, so it should be supplemented with other foods that are high in healthy fats, such as virgin olive oil, grass-fed butter, or MCT oil, to ensure you are getting enough fat in your keto diet.

When choosing a store-bought béarnaise sauce, look for options that are low in carbohydrates and free from added sugars and unhealthy fats. You can also compare the ingredient list to the ingredients in a traditional béarnaise sauce to ensure that there are no unnecessary additives.

In addition to checking the ingredients and nutritional information, it is also important to consider the serving size and the amount of sauce you plan to consume. As a general guideline, it is recommended to limit your net carb consumption to 20-30g per day to stay in ketosis. Therefore, you may need to adjust your serving size or choose a lower-carb option if the sauce you select has a higher carb count.

In summary, store-bought béarnaise sauce can be keto-friendly, but it is important to carefully read the labels and compare different options to find a sauce that fits within your keto diet guidelines.

Frequently asked questions