Mustard Sauce: Friend Or Foe On Keto?

Mustard sauce is a popular condiment that can be made keto-friendly with a few simple adjustments. The key to making a keto-friendly mustard sauce is to avoid added sugars and use alternative sweeteners. This can be achieved by using sugar-free honey or a brown sugar substitute, such as erythritol-based sweeteners like Sukrin Gold or Swerve Brown. In addition, keto-friendly mustard sauces typically use heavy cream or mayonnaise as a base, along with a variety of mustards like Dijon or yellow mustard. By combining these ingredients and adding various spices and seasonings, a delicious and versatile keto-friendly mustard sauce can be created.

Mustard sauce recipes

Keto Mustard-Cream Sauce

This recipe is perfect for those who enjoy a savoury sauce to go with their chicken, pork, veal, or salmon. It has a short prep time of 5 minutes and a cook time of 0 minutes.

Ingredients:

• 2/3 cup Heavy Cream, liquid
• 1 small (3" long) Scallions or Spring Onions
• 1 1/2 tbsp Original Stone Ground Mustard
• 1/4 tsp Black Pepper

Directions:

• Pour the cream into a small skillet and bring to a boil over high heat.
• Reduce heat to medium-high, stir in diced scallion/spring onion, and cook, stirring frequently, until the cream thickens slightly (about 3 minutes).
• Remove from heat, add mustard, pepper, and salt to taste, and stir.
• Serve immediately.

Keto Honey Mustard Sauce

This sauce is great for those who like a little sweetness with their meats or salads. It goes well with chicken, pork, and salmon, and can also be used as a dipping sauce for keto nuggets or keto french fries.

Ingredients:

• 2 tbsp unsalted butter
• 1/4 cup Dijon mustard
• 1/4 cup Wholesome Yum keto honey (or alternative sweetener)
• 1 tbsp fresh lemon juice
• 1/2 tsp organic onion powder
• 1/2 tsp organic garlic powder
• Cracked black pepper

Directions:

• Heat the butter in a small saucepan over medium heat.
• Once melted, whisk in the remaining ingredients.
• Store leftover sauce in an airtight container in the refrigerator for up to 2 weeks.

Keto Sugar-Free Honey Mustard

This is a creamy, tangy, and sweet sauce that can be used as a dip or dressing for keto veggies, salads, and appetizers. It has less than 1 gram of carbs per serving.

Ingredients:

• 6 tbsp Dijon mustard or yellow mustard
• 1/4 cup allulose honey (or alternative sweetener)
• 1 tbsp apple cider vinegar
• (Optional) For a thinner sauce or dressing, add an additional tablespoon of vinegar and 1-2 tablespoons of olive or avocado oil.

Directions:

• Whisk all ingredients together until smooth.
• Store in a glass jar in the fridge for up to 3 weeks.

Keto-friendly honey alternatives

Honey is not keto-friendly due to its high sugar and carbohydrate content. However, there are several keto-friendly alternatives to honey that you can use instead. Here are some options:

Stevia

Stevia is a natural sweetener that is 300 times sweeter than sugar and has zero calories and carbohydrates. It is extracted from the Stevia rebaudiana plant and can be used as a 1:1 replacement for honey. However, a little goes a long way, so you may want to use less than the amount of honey a recipe calls for.

Monk Fruit

Monk fruit is another natural sweetener with zero calories and carbohydrates. It is said to be 300 times sweeter than sugar. It is made from a small, round fruit from Southeast Asia and can be used as a 1:1 replacement for honey. However, be careful to avoid monk fruit sweeteners that include glucose as an ingredient.

Erythritol

Erythritol is a sugar alcohol that is better tolerated than other sugar alcohols. It has only 4 grams of total carbohydrates and 0 grams of net carbs per teaspoon. It is often used in keto baked goods and may promote satiety, aiding in weight loss. Use 1 1/3 cups of erythritol for 3/4 cup of honey.

Allulose

Allulose is a rare sugar derived from fruits such as figs and raisins. It contains only 4 grams of total carbs and 0 grams of net carbs per teaspoon. Like erythritol, allulose is not metabolized by the body, so it won't increase your blood sugar. It can be used as a 1:1 replacement for honey, but large amounts may cause digestive issues for some people.

Wholesome Yum Keto Honey

Wholesome Yum offers a keto-friendly honey substitute that is said to taste, bake, and drizzle just like regular honey. It is made with monk fruit extract, allulose, and tapioca fiber. It has only 15 calories and 0 grams of net carbs per serving. It can be used as a 1:1 replacement for honey in any recipe.

Mustard and meat pairings

Mustard is an incredibly versatile condiment that can be paired with a variety of meats. Here are some mouth-watering mustard and meat pairings to elevate your dining experience:

Honey Mustard with Chicken and Turkey

The sweetness of honey mustard beautifully complements the savoury flavours of grilled poultry, creating a delightful harmony of tastes. Slather it on a chicken or turkey breast, or use it as a dipping sauce for some finger-licking goodness.

Whole-grain Mustard with Roast Beef or Lamb

Whole-grain mustard, known for its coarse texture and visible mustard seeds, offers an earthy and slightly pungent flavour profile. This type of mustard pairs exceptionally well with roast beef or lamb, adding a robust kick to the richness of these meats.

Spicy Brown Mustard with Bratwurst or Sausages

For a classic German flavour, pair spicy brown mustard with bratwurst or sausages. The bold and robust flavour of this mustard adds a nice kick of heat to these traditional meats. It's a match made in culinary heaven!

Yellow Mustard with Hot Dogs, Hamburgers, and Grilled Fish

Yellow mustard, an American classic, provides a slightly sharp taste that enhances the flavour of grilled fish and cuts through the richness of meats like hot dogs and hamburgers. It's the perfect condiment to add a tangy zing to your meal.

Dijon Mustard with Steak and Salads

Dijon mustard, with its smooth texture and sophisticated flavour, is a perfect match for grilled steak. It adds depth and complexity to the natural flavours of the meat. Additionally, use Dijon mustard as a base for vinaigrettes to create tangy and flavorful salad dressings.

Mustard-Cream Sauce with Chicken, Pork, Salmon, or Veal

For a savoury treat, try a keto-friendly mustard-cream sauce. This sauce pairs well with chicken, pork, or veal cutlets, as well as poached salmon or chicken breasts. The combination of cream, scallions, and mustard creates a rich and indulgent flavour profile.

Mustard sauce storage

Mustard sauce is a great condiment to have on hand, and it's easy to make a big batch and store it for future use. The length of time that mustard sauce will last depends on the ingredients used and how it is stored.

If you're making a keto honey mustard sauce, it can be stored in the fridge for up to three weeks. This is because the recipe does not contain any ingredients that will spoil quickly. However, it's important to store it in a glass jar or airtight container to prevent oxidation and keep out pests and bacteria.

For a non-keto mustard sauce that contains mayonnaise, the storage time is reduced. This type of mustard sauce will last for about one month in the refrigerator. Again, it's important to store it in a sealed container to prevent oxidation and bacterial growth.

If you're making a large batch of mustard sauce and want to store it for longer, you could consider freezing it. However, freezing may alter the texture of the sauce, so it's best to store it in the refrigerator and finish it within a few weeks.

Mustard sauce is a versatile condiment that can be used as a dip, dressing, or spread. It goes well with proteins like chicken, pork, and salmon, as well as vegetables and fries. So, make a big batch, store it properly, and enjoy the convenience of having a tasty, keto-friendly sauce on hand!

Mustard alternatives

Mustard is a versatile ingredient used in many cuisines and cultures around the world. It can be used as a condiment, added to salad dressings, or used as a marinade for proteins. If you're looking for an alternative to mustard, here are some options:

For Yellow Mustard:

• Dry mustard mix: For 1 tablespoon of yellow mustard, you can use 1/2 teaspoon dry mustard powder plus 2 teaspoons of water.
• Other types of mustard: Dijon or honey mustard can be used as a substitute for yellow mustard.
• Mayonnaise: While it won't provide the same flavour, mayonnaise will help maintain the thickness of the dish.

For Dijon Mustard:

• Mix your own: Combine a small amount of horseradish or wasabi with yellow mustard, or omit the yellow mustard completely.
• Other types of mustard: Stone-ground mustard is slightly spicier than yellow mustard but can be used as a replacement.
• Mayonnaise: Mayonnaise has a similar texture to Dijon mustard and can be used as a substitute in recipes.

Other Alternatives:

• Horseradish or Wasabi: These ingredients provide a similar spicy kick to mustard and can be used as a condiment or in dressings and marinades.
• Worcestershire Sauce: This fermented liquid condiment adds complex flavour to marinades, especially for proteins like meat and tofu.
• Turmeric: Turmeric provides a mellow, yellow colour and aromatic notes to your dish. It works well in dressings, glazes, and vegetable-based dishes.
• Sriracha: Although different in taste, Sriracha can be used as a mustard substitute, especially in appetizers like chicken wings or popcorn chicken.
• Chipotle: Provides a smoky, spicy flavour that can be paired with a fat source like mayonnaise to create a spread or dressing.
• Egg Yolks: Egg yolks add richness and binding properties similar to mustard. They can be used in dressings or to thicken dishes.
• French Four Spice Powder: A blend of ground pepper, cloves, nutmeg, and ginger, this spice mix adds a warm, earthy flavour and a slight kick to soups, stews, or braised vegetables.

These alternatives can help you replace mustard in your recipes, depending on the specific type of mustard and the desired flavour and texture of your dish.

Frequently asked questions