Plum Sauce: A Keto-Friendly Treat?

Plum sauce is a popular condiment with a unique sweet and tangy flavour. It is commonly used in Asian cuisine, often as a dip or a glaze for meat dishes. While plum sauce is typically made with ingredients that are not suitable for a keto diet, several keto-friendly alternatives and recipes are available. These keto options aim to replicate the taste while significantly reducing the carbohydrate content, making it possible to enjoy the flavour of plum sauce without disrupting ketosis.

Plum sauce nutritional information

Plum sauce is a versatile condiment with a unique flavour profile that is slightly sweet, a little tart, and has a hint of heat. It is often used as a finishing sauce for roasted duck, chicken, shrimp, pork, or turkey, or as a dipping sauce, a glaze, or even a stir-fry sauce.

While plum sauce is typically made with ingredients that are not considered keto-friendly, some recipes are specifically designed to be keto-approved, low-carb, and paleo. These recipes usually involve swapping out sugar for alternative sweeteners.

A two-tablespoon serving of keto plum sauce contains approximately 3 grams of net carbs and only 13 calories. In comparison, a single tablespoon of regular plum sauce contains about 35 calories, with a macronutrient breakdown of 93% carbs, 5% fat, and 2% protein.

When it comes to specific store-bought brands, the nutritional values may vary slightly. For instance, President's Choice Plum Sauce has 24 calories per tablespoon, while Schwan's Chili Plum Sauce has 40 calories per serving.

Keto plum sauce recipes

Plum sauce is a tasty condiment that is slightly sweet, a tad tart, and has a hint of spice. It is a well-known side with Chinese food and is commonly used as a duck sauce. While plum sauce is made with ingredients that are typically not consumed in a keto lifestyle, there are keto-approved plum sauce recipes available. Here are some options for creating your own keto plum sauce and some keto-friendly products that you can purchase.

Keto Plum Sauce Recipe (Think Low Carb)

This recipe is sugar-free, keto-approved, low carb, and paleo. It has a slightly sweet and tart taste with a hint of heat. The recipe is quick and easy to make and does not require peeling the fruit. The plum peel gives the sauce a beautiful deep purple colour.

Ingredients:

• 3 plums (13-14 oz), pitted and chopped
• 2.5 tbsp apple cider vinegar
• 3.5 tbsp golden monkfruit sweetener
• 1 tbsp ground ginger
• 2-3 drops liquid sweetener of your choice, adjusted to taste
• 2 tbsp tamari sauce or coconut aminos
• 1 clove garlic, mined
• 1/4 tsp crushed red pepper, adjusted to taste
• Cinnamon stick
• Star anise

Directions:

• Remove the pits from the plums and chop them into chunks.
• Place all the ingredients into a medium-sized saucepan and bring to a boil.
• Reduce the heat and simmer for 20-25 minutes, until the plums have softened.
• Remove the cinnamon stick and star anise.
• Stir the sauce well and simmer until your desired consistency is achieved. The longer it simmers, the thicker it will become.
• For a smooth texture, puree the softened plum sauce using an immersion blender or food processor after removing the star anise and cinnamon stick. Return the mixture to the saucepan and simmer until the desired thickness is achieved.

Nutritional Information:

This recipe makes 2 cups, and each serving has approximately 3 g net carbs and 13 calories.

Frenchies Keto Plum Sauce

Frenchies Keto Plum Sauce is a New Zealand-made product that combines sweet and savoury flavours. It can be used as a dipping sauce or glaze for various dishes, such as roast chicken or cheese toasties. It is also keto-friendly, low carb, and low sugar. You can purchase it online or in-store for $10.00.

Keto plum sauce products

While plum sauce is typically made with ingredients that do not align with a keto diet, there are keto-friendly alternatives available. One such option is Frenchies Keto Plum Sauce, a New Zealand-made product that combines sweet and savoury flavours. It can be purchased online from Crisp Cafe & Gifts for $10.00. This sauce is a versatile condiment that can be used as a glaze or dipping sauce for a variety of dishes, including roast chicken and cheese toasties.

Another option is to make your own keto plum sauce at home. One recipe suggests using plums, apple cider vinegar, golden monkfruit sweetener, ground ginger, a liquid sweetener, tamari sauce or coconut aminos, garlic, and crushed red pepper. This recipe is described as having a complex flavour that is slightly sweet, a little tart, and with a hint of heat. It can be used as a finishing sauce for roasted meats, a dipping sauce, a stir-fry sauce, or even as a sugar-free jam.

With these keto-friendly options, those on a low-carb or keto diet can still enjoy the unique flavour of plum sauce without compromising their dietary preferences.

How to incorporate plum sauce into a keto diet

While plum sauce is typically not keto-friendly due to its high net carb content, there are keto-approved alternatives available. Here are some tips on how to incorporate plum sauce into a keto diet:

Choose Keto-Friendly Plum Sauce

Select a keto-approved plum sauce that is specifically designed to be low in carbohydrates and sugar-free. These sauces are crafted to align with the nutritional requirements of a keto diet while still offering the delightful flavour of traditional plum sauce.

Monitor Your Carb Intake

When incorporating plum sauce into your keto meals, it's crucial to monitor your daily carbohydrate intake. Since the keto diet typically restricts daily carb consumption to around 20-50 grams, you must ensure that a single serving of plum sauce doesn't push you past your limit. Keep track of your macros using apps or tools designed for this purpose.

Use as a Finishing Sauce

Instead of using plum sauce as a dip or glaze, where the quantity consumed can be difficult to control, opt to use it as a finishing sauce for roasted meats. Drizzle it over chicken, pork, shrimp, or turkey to add a burst of flavour without overindulging.

Explore Alternative Uses

In addition to meat, consider using keto plum sauce on cheese and crackers or in salads. It can be a versatile condiment that enhances various keto-friendly dishes without adding excessive carbs.

Make Your Own Keto Plum Sauce

If you're feeling adventurous, try making your own keto-friendly plum sauce at home. This way, you have complete control over the ingredients and can ensure it aligns with your keto diet. Experiment with low-carb sweeteners, spices, and other flavourful ingredients to create a unique sauce tailored to your taste preferences.

Remember, when incorporating plum sauce into your keto diet, moderation is key. Even with keto-approved sauces, excessive consumption can impact your ketosis state. Always read labels, monitor your carb intake, and make adjustments as needed to stay within your keto guidelines.

Keto-friendly alternatives to plum sauce

While plum sauce is typically not keto-friendly due to its high net carb content, there are several alternatives that can satisfy your taste buds without disrupting ketosis. Here are some keto-friendly options to explore:

Homemade Keto-Friendly Sauce:

Create your own plum sauce at home by combining reduced-sugar ketchup, apple cider vinegar, a low-carb sweetener like erythritol or stevia, and spices. This sauce mimics the sweet and tangy flavour of traditional plum sauce while adhering to keto guidelines. It's a versatile condiment that can be used as a dip, glaze, or stir-fry sauce.

Low-Carb Fruit Preserves:

Opt for sugar-free or reduced-sugar fruit preserves made from raspberries, strawberries, or other low-carb fruits. These preserves can provide the sweetness you crave without the high carb content of traditional plum sauce. They are perfect for adding flavour to various keto-friendly dishes.

Tamari Sauce:

Tamari sauce, a gluten-free variety of soy sauce, is commonly used in Asian cuisine. While it lacks the sweetness of plum sauce, it offers a rich, umami flavour. When combined with a keto-friendly sweetener, tamari sauce can be a suitable substitute in recipes calling for plum sauce. It has a significantly lower carb count, making it a better option for keto diets.

Keto-Friendly Cranberry Sauce:

Cranberry sauce, another condiment often associated with the keto diet, can be a great alternative to plum sauce. Look for keto-friendly versions that are low in carbs and sugar. Like plum sauce, cranberry sauce adds a delightful tartness to your meals.

Berries:

Berries, such as raspberries, blackberries, and strawberries, are considered more keto-friendly alternatives. They have a lower net carb count, allowing you to satisfy your sweet tooth while staying within your daily carb limit. Use them fresh or opt for sugar-free berry-based sauces and preserves.

Avocado:

Avocados, a staple in the keto diet, can be a great substitute for plum sauce. While they may not provide the same sweetness, avocados are incredibly versatile and can be used in both sweet and savoury dishes. Their high healthy fat content and low carb count make them a perfect keto-friendly option.

Olives:

Olives offer a savoury alternative to plum sauce. They are low in carbs and high in healthy fats, making them a satisfying and flavourful addition to your keto-friendly meals. Use olive tapenade or chopped olives as a spread or topping to enhance the flavour of your dishes.

Remember, when choosing alternatives, always check the nutritional labels to ensure they align with your keto diet. These suggestions will allow you to enjoy similar flavours and textures while maintaining the nutritional requirements of the keto lifestyle.

Frequently asked questions