Sweet Chili Sauce: A Keto-Friendly Condiment?

Sweet chili sauce is a popular condiment used in many dishes, but is it keto-friendly? Traditional sweet chili sauce is typically high in sugar and carbohydrates, making it unsuitable for low-carb or keto diets. However, there are keto-friendly alternatives and recipes available that use sugar substitutes or natural sweeteners, such as erythritol, allulose, stevia, or monk fruit, which have minimal impact on blood sugar levels. These sugar-free options allow individuals on keto diets to enjoy the sweet and spicy flavor of the sauce without compromising their dietary restrictions.

Sweet chilli sauce ingredients and substitutes

Ingredients

Sweet chilli sauce is a popular condiment that originated in Thai cuisine. It is a thick, sweet, and spicy sauce made with chillies, vinegar, sugar, and sometimes garlic. The combination of sweet and spicy flavours makes it a versatile sauce that can be used as a dipping sauce, marinade, or stir-fry sauce. Here are the common ingredients used to make sweet chilli sauce:

• Chillies: Fresh chillies or chilli flakes can be used, depending on the desired spice level. Common varieties include serrano, jalapeño, Bishop's Crown, and cayenne.
• Sweetener: Sugar is traditionally used, but sugar substitutes such as erythritol, allulose, stevia, monk fruit, or honey can be used for a keto-friendly version.
• Garlic: Fresh garlic is preferred over garlic powder or dried garlic granules to achieve the characteristic garlicky flavour.
• Vinegar: Rice vinegar is commonly used, but apple cider vinegar or white vinegar can also be substituted.
• Other ingredients: Soy sauce, fish sauce, ginger, and cornstarch are sometimes added for additional flavour and thickness.

Substitutes

If you don't have all the ingredients for sweet chilli sauce or want to try something different, here are some substitute options:

• Simple Homemade Version: Mix red pepper flakes, white vinegar or rice wine vinegar, and vegan honey or maple syrup. This combination brings together the key flavours of sweet, spicy, and sour.
• Sriracha Sauce: Spicy and tangy, sriracha can be mixed with a sweetener like maple syrup or honey to create a similar flavour profile to sweet chilli sauce.
• Chilli Garlic Sauce: Found in oriental supermarkets, chilli garlic sauce has a similar flavour profile to sweet chilli sauce but with a stronger garlic flavour and a chunkier texture due to the presence of garlic paste.
• Spicy Ketchup: If you can find spicy ketchup, it can be a decent substitute. Otherwise, mix regular ketchup with chilli flakes and maple syrup to achieve a similar taste.
• Plum Sauce and Hot Sauce: While this combination may sound unusual, plum sauce and hot sauce can be mixed to create a sweet, spicy, and tangy flavour.
• Sambal Oelek: An Indonesian chilli sauce made with fresh chillies, garlic, sugar, and other ingredients. Sambal oelek is thicker and more garlicky than sweet chilli sauce, but it can be sweetened with maple syrup to create a similar flavour.
• Hot Sauce and Vegan Honey: Any spicy chilli sauce, such as Tabasco, Cholula, or Frank's Hot Sauce, can be mixed with vegan honey or maple syrup. Red pepper flakes can be added for extra spice and to resemble the appearance of sweet chilli sauce.

How to make keto sweet chilli sauce

Ingredients

• Chillies (serrano, jalapeño, and Bishop's Crown)
• Sweetener (brown sweetener, allulose, erythritol, stevia, or monk fruit)
• Garlic
• Vinegar (apple cider vinegar or white vinegar)
• Ginger (optional)
• Salt (optional)
• Soy sauce or coconut aminos (optional)
• Tomato paste (optional)
• Fish sauce (optional)
• Smoked paprika (optional)

Method

• In a food processor, blend all the sauce ingredients until they are finely chopped.
• Pour the mixture into a small saucepan and bring it to a boil.
• Reduce the heat to a simmer and cover the saucepan with a lid. Stir occasionally for 15-20 minutes, or until the sauce thickens and reduces.
• Pour the sauce into sterile jars, seal, and allow to cool.
• Store the keto sweet chilli sauce in the refrigerator for up to 1 month.

Tips

• For a milder sauce, remove the seeds and membranes from the chillies.
• You can add a splash of soy sauce or coconut aminos for depth of flavour.
• Experiment with different types of chillies to vary the heat levels.
• To prevent crystallisation, use allulose or liquid stevia.

Commercial sweet chilli sauces vs homemade

Commercial sweet chilli sauces are readily available in most grocery stores. However, they often contain additives, preservatives, and artificial flavours. Making your own chilli sauce at home ensures a cleaner, more natural product, giving you control over the ingredients used and their quality.

When making your own sweet chilli sauce, you can choose high-quality sweeteners and fresh, organic produce for a healthier option. You can also tailor the recipe to your specific dietary needs, such as gluten-free, vegan, or paleo, by choosing suitable ingredients. For instance, you can use honey or brown sugar instead of regular white sugar, or opt for a sugar-free version if you're on a low-carb or keto diet.

Homemade sauces also allow you to experiment with additional flavours and spices, creating a unique sauce that complements your favourite dishes. The process of making your own chilli sauce can be fun and rewarding, and you'll be surprised at how easy it is. All the ingredients are readily available, and you may even have many of them on hand.

However, one disadvantage of making your own chilli sauce is that it may not last as long as store-bought sauces due to the lack of preservatives. For example, a homemade sauce may last for about a week to a month in the refrigerator, while store-bought sauces can often be stored for up to three months.

In conclusion, while commercial sweet chilli sauces offer convenience and a longer shelf life, making your own sauce at home allows for customisation, control over ingredients, and a more natural product. The decision between commercial and homemade chilli sauces ultimately depends on your personal preferences, time constraints, and dietary requirements.

How to store keto sweet chilli sauce

Storing keto-friendly sweet chilli sauce is simple and can ensure your sauce stays fresh for up to a month.

Firstly, it is important to let your sauce cool down after cooking. Most recipes recommend pouring your sauce into a sterile jar, sealing the jar, and then letting it cool.

Once your sauce has cooled, it is ready to be stored in the fridge. It is best to use a clean utensil when removing the sauce from the jar and to always place the jar back in the fridge to keep it fresh.

Stored this way, your keto sweet chilli sauce should last for 2-4 weeks. However, one source suggests that it can last for up to a month.

It is worth noting that some recipes that use erythritol as a sweetener state that the erythritol may re-crystallise over time, even when stored correctly. To resolve this, you can simply re-heat the sauce and let it cool back down to room temperature.

Keto sweet chilli sauce as a dipping sauce

Keto sweet chilli sauce is a delicious and versatile condiment that can be used as a dipping sauce or paired with various dishes. It offers a unique blend of sweet and spicy flavours while adhering to the dietary restrictions of a keto or low-carb lifestyle. Here are some insights and suggestions for using keto sweet chilli sauce as a dipping sauce.

Traditional sweet chilli sauce is often loaded with sugar and carbohydrates, making it unsuitable for those following keto or low-carb diets. Keto sweet chilli sauce, on the other hand, offers a fantastic alternative by eliminating traditional sugar. It relies on sugar substitutes or natural sweeteners, such as erythritol, allulose, stevia, or monk fruit, which have minimal impact on blood sugar levels. This makes it an excellent option for individuals managing diabetes or aiming to stabilise their blood sugar.

Customising Your Sauce

One of the best things about making your own keto sweet chilli sauce is the customisation it offers. You can adjust the sweetness and spice levels to suit your preferences. Experiment with different types of chillies to find your desired heat level. For a milder sauce, consider using dried chilli flakes or seeded chillies, such as jalapeños. Additionally, you can remove the seeds and membranes from the chillies to reduce the spiciness.

Storage and Shelf Life

When it comes to storing your keto sweet chilli sauce, it's best to opt for a glass jar. This type of container ensures that your sauce stays fresh and flavourful. In terms of shelf life, homemade keto sweet chilli sauce can be stored in the refrigerator for up to one week. However, some recipes may last up to a month, depending on the ingredients and preparation methods used.

Pairing Suggestions

Keto sweet chilli sauce is incredibly versatile as a dipping sauce. It pairs exceptionally well with keto-friendly appetizers, such as low-carb egg rolls or seasoned crackers. If you're a fan of chicken wings, this sauce will take your keto chicken wings to the next level. It also complements keto-friendly shrimp dishes, adding a delightful tanginess to your meal.

Enhancing the Flavour

To enhance the flavour of your keto sweet chilli sauce, consider adding a splash of soy sauce or coconut aminos for added depth. A pinch of smoked paprika can also introduce a subtle smoky flavour. For those who crave a more intense spicy kick, feel free to increase the amount of garlic chilli sauce in your recipe.

Frequently asked questions