Burger Sauce: A Keto-Friendly Condiment?

The ketogenic diet is a low-carbohydrate method of eating that can help with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. Many people following a keto diet enjoy burgers and wonder if there are any keto-friendly sauces to spice up their meals. The answer is yes! There are several keto-friendly burger sauces that can be made at home, and some are even available at grocery stores or online. These sauces typically use mayonnaise as a base and include ingredients such as mustard, ketchup, garlic powder, and spices. Some recipes also include diced pickles, pickle juice, or sugar-free ketchup to add a tangy flavour.

Keto burger sauce ingredients

A keto burger sauce is easy to make and is the perfect addition to your bunless burgers. It is also a great dip for keto-friendly fries and roasted veggies.

The ingredients for a keto burger sauce vary depending on the recipe, but they all have a similar base. Here are the most common ingredients:

Mayonnaise

Mayo gives the sauce a creamy and silky texture. You can use store-bought or make it from scratch. Avocado oil-based mayonnaise is a good alternative if you're looking to reduce additives, sugars, and lower-quality oils.

Ketchup

Ketchup adds a nice tanginess to the sauce. It is important to use a sugar-free or reduced-sugar ketchup to keep the sauce keto-friendly.

Mustard

Dijon mustard gives the sauce a nice bite. You can also use yellow mustard, stone-ground mustard, or sweet hot mustard.

Pickles

Finely chopped dill pickles add a crunchy texture and a tangy flavour to the sauce. It is important to avoid sweetened pickles or pickle relish as they contain added sugars.

Spices

Common spices used in keto burger sauce include garlic powder, onion powder, paprika, salt, and pepper. These spices add flavour and a subtle kick to the sauce.

Ingredients:

• 1/2 cup mayonnaise
• 2 tablespoons sugar-free ketchup
• 2 teaspoons dijon mustard
• 2 tablespoons finely chopped dill pickles
• 1/4 teaspoon salt (optional)

Instructions:

Combine all the ingredients in a medium bowl and mix well. Taste the sauce and adjust the seasoning if needed. Store the sauce in an airtight container in the refrigerator for up to 2 weeks.

Feel free to experiment with additional ingredients, such as hot sauce, Worcestershire sauce, sriracha, or fresh garlic. You can also add more pickle juice to thin out the sauce, but be careful not to make it too thin.

How to make keto burger sauce

Ingredients

• Unsweetened/sugar-free ketchup
• Mustard (preferably yellow or Dijon)
• Mayonnaise (preferably avocado-based)
• Pickles (dill pickles are recommended)
• Onion (fresh, grated, or minced)
• Pickle juice
• Spices (salt, pepper, paprika, garlic powder)
• Hot sauce/chilli paste/Sriracha (optional)

Method

• Combine all the ingredients in a medium-sized bowl.
• Whisk the ingredients together until well combined.
• Taste the sauce and add salt if required.
• Store the sauce in a sealed container in the refrigerator for up to 3 months.

Tips

• If you want to make the sauce spicier, increase the amount of hot sauce, chilli paste, or Sriracha, or add cayenne pepper.
• You can add a tablespoon or two of relish for a salty crunch, but make sure it is not a sweet variety.
• The sauce can be used immediately, but it is recommended to let it rest for at least 30 minutes or chill in the fridge for at least an hour to allow the flavours to meld.

How to store keto burger sauce

Storing keto burger sauce is simple. All you need to do is place it in an airtight container and put it in the refrigerator. This will keep the sauce fresh for up to 2 weeks, although some recipes suggest it can last for up to 3 months.

It is recommended that you make the sauce in advance, so the flavours can meld together. This will also give it a thicker consistency. You can experiment with added flavours such as paprika, dill, onion powder, garlic powder, pepper, horseradish, cucumber, or red onion.

The longer you leave the keto burger sauce in the fridge, the more the flavours will develop, so it's worth making a big batch and keeping it on hand for future burger nights.

What to eat keto burger sauce with

Keto burger sauce is a versatile condiment that can elevate a variety of dishes. While it is an excellent topping for burgers, its uses extend far beyond that. Here are some delicious ways to incorporate keto burger sauce into your meals:

Burgers and Sandwiches

The most classic pairing for keto burger sauce is, of course, burgers. Drizzle it generously on top of your favourite burger, whether it's a juicy beef burger or a crispy veggie patty. It also works wonderfully on cheeseburger sliders, adding a tangy twist. If you're feeling creative, spread some sauce on your sandwich of choice for an extra burst of flavour.

Dipping Sauce

Keto burger sauce makes an excellent dipping sauce for a variety of snacks. Dip your keto fries, onion rings, or sweet potato fries into the sauce for a tasty treat. You can also use it as a dip for fresh vegetables like broccoli, carrots, celery, cucumbers, or peppers. For a heartier snack, try it with cheeseburger egg rolls or keto bacon cheeseburger kebabs.

Roasted and Air-Fried Vegetables

Take your roasted vegetables to the next level by drizzling keto burger sauce on top. It pairs well with a variety of roasted veggies, including zucchini, Brussels sprouts, and broccoli. If you're an air fryer enthusiast, the sauce is also a great addition to air-fried zucchini and other vegetables.

Breakfast

Start your day with a savoury kick by adding keto burger sauce to your breakfast. Drizzle it over your morning eggs or use it as a spread on avocado toast for a flavourful boost.

Salads and Bowls

Keto burger sauce can transform a simple salad or bowl into a delectable meal. Use it as a dressing for a salad with romaine lettuce, chicken, tomato, avocado, and onions. For a heartier option, try a keto burger bowl, drizzling the sauce over the toppings for a flavour explosion.

Proteins

In addition to burgers, keto burger sauce pairs well with a variety of proteins. Use it as a topping for salmon burgers or grilled chicken. It also complements grilled or barbecued meats, adding a tangy twist to your favourite dishes.

Where to buy keto-friendly ingredients

Many keto-friendly ingredients can be purchased at your local grocery store or online. Here is a list of places to buy keto-friendly ingredients to get you started on your keto journey:

Grocery Stores

Most grocery stores carry a wide range of keto-friendly ingredients. Look for unsweetened ketchup, Dijon or yellow mustard, avocado oil-based mayonnaise, and dill pickles without added sugar. You can also find frozen green vegetables, lean and unprocessed chicken and turkey breast, fish, shellfish, grass-fed beef, and other meats. Check the labels to ensure that the products you choose are low in carbohydrates and free from added sugars.

Health Food Stores

If you're looking for more specialised keto-friendly products, health food stores are a great option. These stores typically carry a wider range of unsweetened and low-carb products, including unsweetened ketchup, sugar-free sauces, and sugar-free condiments. They also offer a variety of keto-friendly snacks, baking alternatives, and dairy products.

Online Retailers

Online retailers, such as Amazon, are a convenient option for purchasing keto-friendly ingredients. You can find a vast selection of products, including those that may not be available in your local stores. This is especially useful for finding specialty items or purchasing items in bulk. Online retailers often offer a wide range of keto-specific products, such as keto baking mixes, sugar substitutes, and low-carb snacks.

Specialty Food Stores

Specialty food stores, such as Whole Foods, often carry a variety of keto-friendly options. These stores typically have a wider selection of organic, gluten-free, and diet-specific products. You can find keto-friendly alternatives, such as sugar-free ketchup, avocado mayonnaise, and a variety of low-carb snacks and baking ingredients.

Farmers Markets

Farmers markets are excellent for sourcing fresh, local, and seasonal produce that is often organic and free from added sugars and preservatives. You can find a variety of leafy greens, summer squashes, avocados, nuts, and seeds at farmers markets. Additionally, you can purchase grass-fed beef, free-range poultry, and other keto-friendly meats directly from local farmers.

When shopping for keto-friendly ingredients, it is important to read labels carefully and ensure that the products meet your specific dietary needs. Many pre-packaged foods contain hidden sugars and carbohydrates, so always check the nutritional information before purchasing.

Frequently asked questions