Honey Mustard: Friend Or Foe On Keto?

Honey mustard is a popular sauce, but is it keto-friendly? Regular honey mustard is not keto-friendly due to the high sugar content in honey. However, you can easily make your own keto-friendly honey mustard sauce at home by substituting honey with sugar-free alternatives like allulose honey, erythritol, or monk fruit. This allows you to enjoy the sweet and tangy taste of honey mustard while staying within your keto diet restrictions.

How to make keto honey mustard

Ingredients

• 1/4 cup mayonnaise
• 2 tablespoons keto honey
• 1/4 cup Dijon mustard or 6 tablespoons of Dijon or yellow mustard
• 1 teaspoon white vinegar or apple cider vinegar
• 1/2 teaspoon organic onion powder
• 1/2 teaspoon organic garlic powder
• 1/8 teaspoon cayenne pepper (optional)
• 2 tablespoons unsalted butter (optional)

Instructions

• Combine all ingredients in a mixing bowl and whisk until smooth. If you want a sweeter sauce, add extra honey. For a tangier sauce, add more mustard.
• Transfer the sauce to a sealable container or a sterilized jar.
• Store the honey mustard in the refrigerator. It will keep for up to 4 weeks.

Tips

• You can thin out the sauce with unsweetened almond milk or water to make a salad dressing.
• For a lower-fat version, swap the mayonnaise for non-fat Greek yogurt and add 1/2 teaspoon of salt. This version will only stay fresh for up to 5 days.
• To infuse more flavour, add a teaspoon of garlic powder or onion powder.

Keto-friendly foods to pair with honey mustard

Honey mustard is a popular condiment that can be made keto-friendly with a few simple substitutions. While honey is typically one of the main ingredients in honey mustard, it is high in carbohydrates and not suitable for a keto diet. However, by using a keto-friendly honey substitute and other low-carb ingredients, it is possible to create a delicious and creamy honey mustard sauce that is perfect for dipping or dressing. Here are some keto-friendly food suggestions to pair with your honey mustard:

Keto Chicken Tenders or Nuggets

Chicken tenders or nuggets are a classic pairing with honey mustard sauce. You can make your own keto-friendly version by using a low-carb breading or coating, such as almond flour or pork panko, and frying or baking them until crispy.

Keto French Fries

If you're craving something crispy and salty, try making keto french fries using jicama, rutabaga, or zucchini. These vegetable alternatives provide a similar texture and taste to traditional potato fries but with fewer carbohydrates. Dip them in your honey mustard sauce for an indulgent treat.

Keto Salads

Honey mustard sauce can also be used as a salad dressing. Try it on a chef salad, keto cobb salad, or a simple spinach salad with bacon. You can also drizzle it over salmon or air-fried pork chops for an extra flavour boost.

Keto Sandwiches or Burgers

Add a generous spread of honey mustard to your keto sandwiches or burgers. It pairs well with BLTs, keto bell pepper sandwiches, cucumber subs, or juicy burgers. You can also use it as a special sauce for keto-friendly chicken sandwiches.

Keto Onion Rings

Onion rings are another classic fried food that goes well with honey mustard sauce. Make your own keto version by coating onion slices in a low-carb batter and frying them until crispy. The sweetness of the onion and the tanginess of the honey mustard will create a delicious flavour combination.

With these keto-friendly food pairings, you can enjoy the taste of honey mustard while staying within your keto diet guidelines. Remember to check the ingredient labels and adjust your carbohydrate intake accordingly to ensure you stay within your desired macros.

Nutritional information for keto honey mustard

Honey mustard is not keto-friendly because honey is loaded with sugar. However, there are keto-friendly recipes for honey mustard that use a sugar-free honey substitute.

Ingredients

• 1/4 cup mayonnaise
• 2 tablespoons keto honey
• 1 teaspoon white vinegar

Nutritional Information (per serving)

• Calories: 14kcal
• Carbohydrates: 1g
• Protein: 1g
• Fat: 1g
• Sodium: 114mg
• Potassium: 12mg
• Fiber: 1g
• Vitamin A: 8IU
• Vitamin C: 1mg
• Calcium: 5mg
• Iron: 1mg

This recipe yields 16 servings, and each serving is about 2 heaped tablespoons. It can be stored in the refrigerator for up to 4 weeks or frozen for up to 6 months.

Ingredients

• 6 tablespoons mayonnaise
• 1/3 cup sugar-free honey substitute (to taste)
• 1/4 cup Dijon mustard
• 1 teaspoon apple cider vinegar
• 1/8 teaspoon cayenne pepper (optional, to taste)

This recipe yields 8 servings, and each serving is 2 tablespoons. It can be stored in the refrigerator for up to 2 weeks but should not be frozen as the texture will change.

Both recipes have a creamy texture and a bold, tangy, sweet flavor. They are perfect for dipping or as a sauce for meats, sandwiches, and salads.

The best store-bought keto honey mustard options

While it is possible to make your own keto honey mustard, there are also some great store-bought options available. Here are some of the best keto honey mustard products that you can buy:

Wholesome Yum Keto Honey

This sugar-free honey substitute is a key ingredient in many keto honey mustard recipes. It has the same sweet flavour and thick, sticky texture as real honey, but with 0g net carbs. It is the perfect base for your keto honey mustard and can be purchased on Amazon.

Best Foods Real Mayonnaise or Hellman's

If you are looking for a keto-friendly mayonnaise to add to your honey mustard, then Best Foods Real Mayonnaise or Hellman's are good options. They are the lowest in carbs out of the purchased options.

Bragg Organic Raw Apple Cider Vinegar

When it comes to apple cider vinegar, Bragg Organic Raw Apple Cider Vinegar is a popular choice. It has a great flavour and is a healthy option. It can be ordered online and delivered well-packaged and fast.

EZ-Sweetz

EZ-Sweetz is a highly concentrated liquid sucralose sweetener. It has less of an aftertaste than other sweeteners and no additives. It is a good option for keto honey mustard as six drops are equal to two tablespoons of sugar.

Duke's Mayonnaise

Duke's is another recommended keto-friendly mayonnaise that can be used as a base for your honey mustard sauce.

Swerve

Swerve is a sweetener that can be used as a substitute for allulose honey in honey mustard recipes. It is a good option, but it doesn't blend as well and may need to be mixed with avocado oil.

So, while there is no specific store-bought keto honey mustard, you can easily purchase the ingredients to make your own. These ingredients include a sugar-free honey substitute, a keto-friendly mayonnaise, apple cider vinegar, and a sweetener.

The best honey substitutes for keto honey mustard

Honey is not keto-friendly, as it is loaded with sugar and can send you straight out of ketosis. However, there are several keto-friendly substitutes for honey that can be used in a honey mustard recipe. Here are some of the best honey substitutes for keto honey mustard:

Monk Fruit Sweetener

Monk fruit sweetener is a zero-calorie option that is significantly sweeter than sugar. It has no impact on blood sugar and may even have some health benefits, such as inhibiting cancer cell growth. However, not everyone likes the flavour, and there is limited research on potential side effects. To use it as a honey substitute, you would need one teaspoon of monk fruit liquid for every 3/4 cup of honey.

Allulose

Derived from fruits such as figs and raisins, allulose is a low-calorie sweetener that tastes like less sweet table sugar. It has no effect on blood sugar or insulin levels, making it a good option for diabetics or those on a low-carb diet. However, consuming large amounts of allulose may cause digestive issues such as bloating and diarrhoea. The substitution ratio is 1 1/3 cups of allulose for 3/4 cup of honey.

Erythritol

Erythritol is a sugar alcohol found naturally in some fruits and vegetables. It is non-glycemic, low in calories, and may even be good for your teeth. However, it can cause digestive issues like gas and diarrhoea, and it may make baked goods dry. The substitution ratio is 1 1/3 cups of erythritol for 3/4 cup of honey, but be aware that using more than 1/2 cup may affect the texture of baked goods.

Stevia

Stevia is a popular zero-calorie sweetener derived from the stevia plant. It is much sweeter than sugar, so a little goes a long way. While it has no effect on blood sugar, the powdered form may contain sugar alcohols that can cause digestive issues. Liquid stevia is the better option for substituting honey, and you would need 1/3 teaspoon for every 1/4 cup of honey.

Wholesome Yum Keto Honey

This is a specific product designed as a keto-friendly honey substitute. It has the same flavour, thickness, and sweetness as regular honey, and each serving has just 15 calories and 0g net carbs. It is made with real honey flavour, natural fibre for texture, and monk fruit sweetener with allulose. This product can be substituted 1-to-1 for honey in recipes.

Frequently asked questions