Salsa On Keto: Approved Or Not?

Salsa is a keto-approved food, but it's important to be mindful of the ingredients and their quantities when preparing or buying it. Traditional salsas are generally keto-friendly, but store-bought varieties may contain added sugars or other high-carb ingredients, increasing the net carb count. Making your own salsa with fresh, natural ingredients is the best way to ensure it aligns with keto diet requirements.

Keto salsa recipes

Overview

Salsa is a keto-friendly condiment, but it's important to be mindful of the carbohydrate content, especially when it comes to store-bought varieties that may contain added sugars. The recipes below offer tasty options for those following a keto diet, with the first two being very similar.

Karly Campbell's Keto Salsa

This recipe by Karly Campbell is a true favourite in her household. It's excellent for topping eggs or low-carb Mexican dishes, and it can also be enjoyed with keto-friendly chips. It's super easy to make and tastes fresh and flavorful.

Ingredients:

• 15 ounces canned whole peeled tomatoes
• 1 jalapeno, diced
• 1/2 cup diced onion
• 1 tablespoon lime juice
• 1 teaspoon cumin
• 1/2 cup cilantro

Instructions:

Add all the ingredients to a food processor or blender and process until you reach your desired consistency. You can make it as smooth or chunky as you like. Taste and adjust the seasoning as needed. Transfer to a bowl and serve immediately, or store it in the refrigerator for up to 5 days.

Carine Claudepierre's Keto Salsa

Carine Claudepierre's keto salsa recipe is perfect for those who love chips and salsa but want to avoid the added sugars and high-carb ingredients found in store-bought options. It's easy to make, sugar-free, nut-free, and gluten-free.

Ingredients:

• 4 medium Roma tomatoes, roughly chopped (1 lb)
• 1 can crushed tomatoes (14 oz)
• 1/4 cup red onion, chopped
• 1/2 jalapeno pepper, seeded and finely sliced
• 2 tablespoons lime juice
• 1/2 teaspoon salt
• 1/2 teaspoon granulated sweetener
• 1 garlic clove, crushed
• 1/4 teaspoon cumin
• 1/4 teaspoon paprika
• 1/4 teaspoon dried oregano
• Pinch of pepper

Instructions:

Place all the ingredients into a food processor and pulse in short bursts until you achieve your desired consistency. Serve with keto tortilla chips and guacamole. Store in an airtight glass jar in the refrigerator for up to a week, or freeze and thaw before serving.

Lisa MarcAurele's Keto Salsa

This recipe by Lisa MarcAurele is a slightly spicy salsa with a cilantro lime twist. It's perfect for Taco Tuesday or any Mexican-themed party.

Ingredients:

• 4 tomatoes, seeded and diced
• 1 cup diced onions
• 1 cubanelle pepper or anaheim pepper, diced
• 2 teaspoons minced garlic
• 1 jalapeño pepper, deseeded and finely diced
• 1/3 cup chopped fresh cilantro
• 2 tablespoons lime juice (about 1 lime)
• Salt and pepper to taste
• 1/2 teaspoon cumin

Instructions:

Combine all the ingredients in a large mixing bowl and stir well. Serve with cucumbers, pork rinds, or your favourite keto-friendly snack option. Store in an airtight container in the refrigerator for up to 5 days, but avoid adding cilantro to the salsa if you don't plan to eat it right away, as it can change the texture.

Sara Nelson's Keto Salsa

This keto salsa recipe by Sara Nelson is not just tasty but also gluten-free, refined sugar-free, nut-free, paleo, Whole30-compliant, and vegan! It's a great dip for low-carb nachos or crackers, or you can pile it on top of keto tacos or pizza.

Ingredients:

• 3-4 medium tomatoes, chopped (about 330g)
• Juice from 3/4 of a medium lime
• 1/2 small red onion, finely diced (about 30g)
• 1 large garlic clove, minced (about 3g)
• 1 medium red chilli, deseeded and finely diced (about 14g)
• 1 tablespoon fresh cilantro, finely chopped
• 1/4 teaspoon flakey sea salt, or to taste
• 1/4 teaspoon pepper, or to taste

Instructions:

Add all the ingredients to a mixing bowl and mix until well combined. Taste and adjust the seasoning to your preference. Store in an airtight glass jar or container in the refrigerator for up to 4 days.

Nutritional value of salsa

Salsa is a nutritional powerhouse, packing a wide range of health benefits into a low-calorie, low-carb package. Here's a breakdown of its nutritional value:

Low in Calories, High in Flavour

Salsa is a low-calorie condiment, with a 2-tablespoon serving containing an average of less than 10 calories. This makes it a great way to add flavour to your meals without increasing your calorie intake.

Vitamin C

Salsa is an excellent source of vitamin C, an antioxidant that helps prevent heart disease and promotes healthy ageing. The vitamin C in salsa comes from ingredients like lime juice, onions, and tomatoes. Since salsa is often served raw, it helps with the absorption of this nutrient.

Stabilises Blood Sugar

Salsa is rich in fibre, which is found naturally in the cell walls of plants. Fibre helps you feel satisfied after eating and doesn't trigger an insulin release, making it a great option for people with type 2 diabetes.

Hydration

With over 95% of a tomato's weight coming from water, salsa can help you stay hydrated. Adding salsa to your meals contributes to your daily water intake, helping your body work more efficiently.

Cancer Protection

Tomatoes contain lycopene, a carotenoid that has been linked to a reduced risk of cancer. Tomatoes are the primary source of lycopene in the American diet, so incorporating salsa into your meals can be a tasty way to boost this important nutrient.

Fat Burning

The jalapenos in salsa contain capsaicin, a compound that can increase your body's fat-burning ability and promote weight loss. So, if you're looking to spice up your meals and boost your metabolism, salsa is a great choice.

Heart Health

Salsa is cholesterol-free, as it's made only from plant-based ingredients. This makes it a heart-healthy option, especially when used as a replacement for condiments that contain cholesterol and saturated fat.

Potassium

Salsa is a good source of potassium, a mineral that many Americans don't get enough of. Potassium helps regulate fluid and mineral balance and is vital for maintaining healthy blood pressure.

Quercetin

Onions and tomatoes, both common ingredients in salsa, contain quercetin, an antioxidant with anticancer, anti-inflammatory, and antihistamine effects.

Citric Acid

The limes used in salsa are high in citric acid, which provides several health benefits, including natural protection against kidney stones.

In addition to these benefits, salsa also provides other essential vitamins and minerals, including vitamin A, vitamin B-6, calcium, and magnesium. It's a versatile condiment that can be used in a variety of dishes, from omelettes to salads, adding a fresh, tangy flavour to your meals.

How to make keto salsa

Ingredients:

• Canned whole peeled tomatoes
• Jalapeno
• Onion
• Lime juice
• Cumin
• Cilantro
• Salt (optional)
• Garlic (optional)

Method:

• Add all the ingredients to a food processor or blender.
• Process until the salsa reaches your desired consistency. You can make it as smooth or as chunky as you like.
• Taste and adjust the seasoning, if needed. You can add more jalapeno, salt, or lime, according to your preference.
• Transfer the salsa to a bowl and serve immediately, or store it in the refrigerator.

Storage:

This keto salsa can be stored in an airtight container in the refrigerator for up to 4-5 days.

Tips:

• If you prefer fresh tomatoes, you can use those instead of canned. Just make sure they are ripe for the best flavor.
• You can also add other ingredients like garlic or extra spices to suit your taste.
• If you want to make keto chips to go with your salsa, cut low-carb tortillas into triangles, spray or brush them with oil, and bake until crispy.

Storing keto salsa

It is worth noting that the flavour of keto salsa improves with time, so it is best to prepare it in advance and let it sit in the refrigerator. This will allow the spices and ingredients to meld and enhance the overall taste.

Additionally, if you are an experienced canner, you can consider canning your keto salsa as a preservation method. This will allow you to enjoy your homemade salsa for a longer period and even share it with others as a delicious gift.

When storing keto salsa, it is important to use fresh and high-quality ingredients to ensure the best results. This includes ripe tomatoes, fresh limes or lemon juice, and spices like cilantro, cumin, and cayenne pepper. By choosing the right ingredients and following proper storage procedures, you can enjoy delicious and healthy keto salsa for several days or even months.

What to serve with keto salsa

Salsa is a keto-approved food, but what can you serve it with? Here are some ideas for what to serve with keto salsa to keep your snacks and meals exciting and delicious:

Keto-Friendly Dippers

If you're looking for something to dip into your salsa, there are plenty of keto-friendly options beyond the traditional tortilla chip. Try some of these low-carb alternatives:

• Pork rinds
• Celery sticks
• Sliced cucumbers
• Low-carb crackers
• Keto-friendly tortilla chips
• Keto cheese chips
• Low-carb vegetables, such as bell pepper strips

Keto Meals

Keto salsa can also be used as a topping or side for keto meals. Try adding it to:

• Keto tacos
• Keto enchilada casserole
• Keto Chicken Taco Soup
• Keto taco salad
• Grilled chicken, fish, or steak
• Omelets
• Keto pizzas, such as taco pizza
• Salmon tacos
• Buffalo chicken quesadillas

Customization

When making your own keto salsa, you can customize it to your taste preferences. Here are some tips:

• Use fresh, ripe tomatoes for the best flavor.
• Add more or less jalapeno or chili to adjust the spice level.
• Use canned tomatoes if fresh ones are not in season.
• Add lime juice for a citrus kick.
• Include cilantro for a more authentic salsa flavor.
• If you prefer a chunkier salsa, pulse the ingredients in a food processor briefly or chop them by hand.

Frequently asked questions