Hollandaise Sauce: Keto-Friendly Or Not?

Hollandaise sauce is a popular addition to eggs benedict, steak, and vegetables. But is it keto-friendly? The answer is yes, but with some caveats. While traditional recipes and some brands of Hollandaise sauce are keto-friendly, providing healthy fats and minimal carbohydrates, there are some recipes and store-bought options that should be consumed in moderation. For example, the popular Maille hollandaise sauce contains sunflower oil, glucose-fructose syrup, and modified maize starch, which are not optimal for a keto diet. On the other hand, making Hollandaise sauce from scratch or choosing keto-certified brands like Primal Kitchen ensures a delicious and nutritious option with minimal carbs and healthy fats from ingredients like cashew butter and avocado oil. So, when it comes to packaged hollandaise sauce, it's important to read the labels and choose wisely to stay on track with your keto diet.

Making keto-friendly hollandaise sauce from scratch

Hollandaise sauce is a staple for eggs Benedict, but it's also a tasty addition to seafood and vegetables. While it's possible to buy a powdered mix, these often contain hidden carbs, so it's best to make it from scratch. Luckily, it's easy to make keto-friendly hollandaise sauce at home with just a few simple ingredients.

Ingredients

To make keto-friendly hollandaise sauce from scratch, you'll need the following ingredients:

• Egg yolks
• Butter
• Lemon juice
• Cayenne pepper
• Salt

Method

Here's a step-by-step guide to making keto-friendly hollandaise sauce from scratch:

• Place the egg yolks in a blender or food processor. Alternatively, you can use a mixing bowl and hand mixer.
• Melt the butter in the microwave or on the stovetop until it's bubbling.
• With the blender, food processor, or hand mixer running, gradually add the hot butter to the egg yolks in a steady stream until the sauce is thick and creamy.
• Add the lemon juice while still blending. If the sauce becomes too thick, add a little warm water.
• Season with salt and cayenne pepper to taste.

Tips

• It's best to make hollandaise sauce fresh just before serving, as it can separate if left sitting.
• If the sauce separates, you can try mixing in a little boiling water or whisking in another egg yolk.
• For a spicier sauce, add a pinch of cayenne pepper.
• For a thicker sauce, use less lemon juice or add more butter.

Store-bought keto-friendly hollandaise sauce options

While hollandaise sauce is keto-friendly when made from scratch, the packaged stuff is loaded with weird ingredients and carbs. However, there are some keto-friendly store-bought options available.

One option is Primal Kitchen Hollandaise Sauce, which can be found on the company's website. The ingredient list is as follows:

> Water, Cashew Butter, White Wine (Wine, Salt, Malic Acid), Organic Lemon Juice Concentrate, Avocado Oil, Organic Egg Powder, Sea Salt, Nutritional Yeast, Organic Tapioca Starch, Organic Distilled Vinegar, Organic Dijon Mustard (Organic Apple Cider Vinegar, Water, Organic Mustard Seed, Salt, Organic Spices), Organic Onion Powder, Organic Garlic Powder, Organic Spices.

The nutritional information per serving (2 tablespoons/28g) is:

> Calories: 80

> Total Fat: 8g

> Cholesterol: 10mg

> Sodium: 100mg

> Carbohydrates: 2g

> Protein: 0g

Another option is the Bob Evans sauce mix, which has 6 grams of carbs per serving. However, it's important to note that this option may not be as keto-friendly as the Primal Kitchen option.

Nutritional value of packaged hollandaise sauce

Packaged hollandaise sauce is typically made with egg yolks, butter, and lemon juice. While the nutritional value may vary slightly between brands, hollandaise sauce is generally high in fat and low in carbohydrates, making it suitable for a keto diet.

A 16 g serving of hollandaise sauce (approximately 1 tablespoon) contains approximately 63 to 85 calories, with 84.00 mcg of vitamin A, 0.6 mg of vitamin C, and 0.26 mcg of vitamin D. It also contains 9.1 g of fat, 0.9 g of protein, and 0.3 g of carbohydrates, including 0.1 g of sugar and 0 g of dietary fiber.

In addition to the basic ingredients, some brands of packaged hollandaise sauce may include seasonings such as cayenne pepper and salt. It's important to note that while hollandaise sauce is inherently keto-friendly due to its low carb content, some packaged mixes may contain added carbohydrates. For example, the Bob Evans sauce mix has 6 grams of carbohydrates per serving, which is relatively high compared to a homemade sauce.

When following a keto diet, it is generally recommended to make hollandaise sauce from scratch to ensure it aligns with your dietary goals and to avoid preservatives commonly found in packaged foods. However, if you are dining out or looking for a convenient option, packaged hollandaise sauce can be a suitable choice, adding flavour to your omelette or poached eggs without a significant amount of carbohydrates or sugar.

How to serve hollandaise sauce

Hollandaise sauce is a breakfast staple and is traditionally served over eggs Benedict, poured over poached eggs, or used to top an omelette. It can also be served with seafood, such as salmon, crabmeat casserole, or chicken. The sauce is also a great addition to vegetables like broccoli, artichokes, asparagus, and Brussel sprouts.

For a more creative use of hollandaise sauce, you can pour it over oven-roasted broccoli and cauliflower, sprinkle with cheddar cheese and breadcrumbs, and place it under the broiler for a few minutes. You can also use the sauce in a green bean side dish, pouring it over blanched beans, caramelized onions, and red peppers.

When preparing hollandaise sauce, it's important to remember to use warm, not hot, butter, as this will reduce the chances of curdling. If the sauce does curdle, gently whisk in another egg yolk. It's also important not to leave the sauce out for more than 1 1/2 to 2 hours, as it poses a health risk.

Ingredients:

• Egg yolks
• Butter
• Lemon juice
• Cayenne pepper
• Salt

Instructions:

• Beat the egg yolks until creamy.
• Combine the egg yolks with water and lemon juice in a bain-marie (a bowl over a pot of boiling water) or a double boiler.
• Slowly add the butter while constantly stirring with a whisk.
• If the sauce thickens too much, add a few drops of water or lemon juice.
• Season with salt and cayenne pepper to taste.
• Serve immediately.

How to store hollandaise sauce

Hollandaise sauce is best served fresh as it doesn't store well and loses its consistency and flavour during storage and reheating. However, if you have leftovers, short-term storage is possible.

Firstly, transfer the leftover sauce into a plastic or glass storage bowl. Seal the lid tightly and place the bowl in the refrigerator. It is important to refrigerate the sauce within two hours of preparing it to prevent spoilage. The sauce can be stored in the refrigerator for up to one or two days.

When you are ready to use the sauce, transfer it to an uncovered, microwave-safe bowl. Reheat the sauce in the microwave at 20% power for 15-second intervals, stirring between each interval, until it is warmed through. Alternatively, you can warm the sauce in a container submerged in warm water for a short period of time.

If the sauce has split, you can try to restore the emulsion by whisking in a teaspoon of hot water or another egg yolk.

Frequently asked questions