Keto Marinade Sauce: What You Need To Know

Marinade is a flavourful sauce that can be used to soak meat, poultry, or vegetables. Marinades typically include oil, an acidic ingredient like lemon juice or vinegar, herbs, and spices. They are used to add flavour and moisture to the food and can be applied for a few hours or up to a few days before cooking.

There are many keto-friendly marinade recipes available, such as keto chicken marinade, keto steak marinade, and keto-friendly marinara sauce. These recipes typically use ingredients like avocado oil, coconut aminos, lemon juice, garlic, rosemary, oregano, and red pepper flakes. The marinades are applied to the food and then refrigerated for a few hours or overnight before cooking.

When following a ketogenic diet, it is important to monitor your carbohydrate intake, as marinades can contain carbohydrates that may impact your ketosis state. Therefore, portion control and balance with low-carb foods are essential when incorporating marinades into your keto meal plan.

Marinara sauce is keto-friendly, but only in moderation

When it comes to store-bought marinara sauce, it is crucial to read the labels as prepared sauces often contain added sugars. For this reason, making homemade marinara sauce is a better option as it allows control over the ingredients used. It is also simple to make and can be prepared in a slow cooker, instant pot, or stovetop. The key to a delicious keto marinara sauce is to use high-quality ingredients, especially good-quality tomatoes. Certified San Marzano tomatoes are recommended for the best flavor, although any no-sugar-added whole tomatoes can also be used.

In addition to tomatoes, other ingredients in a keto-friendly marinara sauce include olive oil, garlic, Italian seasoning, salt, pepper, and red pepper flakes. Some recipes may also include onion, either in its minced or powder form, as well as various herbs such as basil, oregano, sage, and thyme. It is important to note that while carrots can add a hint of sweetness to the sauce, they should be avoided or used sparingly for those on a keto diet.

When preparing marinara sauce, the onions (if used) should be sautéed first to bring out their sweetness, eliminating the need for added sugar. The garlic is then added and cooked briefly before stirring in the tomatoes and other ingredients. The sauce is simmered for about 30-40 minutes, depending on the recipe, and can be adjusted for consistency by processing it in a blender. This keto-friendly marinara sauce can be served warm or stored in an airtight container in the refrigerator for up to five days.

Keto-friendly alternatives to marinara sauce include pesto sauce, alfredo sauce, olive tapenade, and guacamole

Marinara sauce is a popular tomato-based sauce used in many Italian dishes. While it is typically made with tomatoes, olive oil, garlic, and various herbs and spices, it can also contain added sugars and fillers that contribute to its carbohydrate content. For this reason, those following a ketogenic diet may wish to opt for keto-friendly alternatives.

• Pesto sauce: Pesto sauce is a vibrant green sauce originating from Genoa, Italy. It is typically made with basil, pine nuts, garlic, Parmesan cheese, and olive oil. Pesto sauce is not only keto-friendly but also packed with flavour and nutrients.
• Alfredo sauce: A creamy and indulgent alternative, alfredo sauce is made with butter, heavy cream, and Parmesan cheese. It is rich, tasty, and perfect for those who want a break from tomato-based sauces.
• Olive tapenade: Olive tapenade is a Mediterranean-style spread or dip made from olives, capers, anchovies, garlic, and olive oil. It is briny, savoury, and pairs well with meats, vegetables, and low-carb crackers or bread alternatives.
• Guacamole: Avocados are a staple food on the keto diet due to their high healthy fat content and low carbohydrate levels. Guacamole is an avocado-based dip or spread that can also be used as a sauce. It typically includes avocados, lime juice, cilantro, onions, tomatoes, and various spices.

In addition to these alternatives, it is also possible to make a keto-friendly marinara sauce at home by using specific types of tomatoes, such as San Marzano, and avoiding added sugars.

Marinade recipes for chicken, steak, and other meats are versatile and can be used for grilling, baking, roasting, etc

Marinades are a great way to add flavour and moisture to meat. They are usually made with oil and an acidic ingredient like lemon juice, lime juice, vinegar, wine, or fruit juice. They can also include fresh or dried herbs, spices, onion or garlic.

Ingredients:

• 1/4 cup white wine vinegar
• 1 tablespoon Worcestershire sauce (use 2 tablespoons if using for beef)
• 1 tablespoon lemon juice, preferably freshly squeezed
• 1 teaspoon salt
• 1 teaspoon freshly ground black pepper
• 1 tablespoon poultry seasoning
• 1 tablespoon garlic puree or garlic powder
• 1 tablespoon sweet paprika, preferably Hungarian paprika
• 1 teaspoon dried thyme (optional but recommended)

Method:

Combine all the ingredients in a bowl or glass measuring cup and whisk together. You can also shake them together in a jar. Don't worry if there are some beads of mayo that don't combine; they will dissolve when you're marinating the meat.

Score the surface of the meat with shallow cuts to increase the surface area and help the meat cook more evenly.

Place the meat in a Ziploc bag or a plastic container with a tight-fitting lid. Pour in just enough marinade to cover the meat, then let it marinate in the fridge for 6-8 hours or longer.

When you're ready to cook, drain the meat in a colander and let it come to room temperature. Preheat your grill to medium heat. Brush the grill with oil to prevent the meat from sticking.

Lay the pieces of meat diagonally across the grill grates and cook until you see grill marks (about 3-4 minutes for chicken, slightly longer for other meats). Rotate the meat so it is diagonal on the grill grates going the opposite way and cook for another 3-4 minutes.

Turn over the meat and cook until it's firm but not hard to the touch for chicken (just a few minutes more unless the chicken is very thick). For beef or pork, use a meat thermometer to cook to your preferred level of doneness.

• Lemon juice, garlic, oil (avocado oil is recommended), salt, and optional herbs like oregano, thyme, rosemary, sage, tarragon, or marjoram.
• Balsamic vinegar, olive oil, soy sauce, Worcestershire sauce, lemon juice, brown sugar, dried rosemary, Dijon mustard, salt, ground black pepper, and garlic powder.
• Olive oil, lemon juice and zest, herbs (such as oregano and thyme), soy sauce, Worcestershire sauce, garlic, salt, and ground black pepper.
• Olive oil, lemon juice, garlic, salt, ground black pepper, paprika, cumin, and chili powder.

Marinades are a great way to add flavour and moisture to meat

A good marinade not only adds flavour but also helps to tenderise the meat, making it more juicy and delicious. The key to a great marinade is the combination of oil, salt, aromatics, and something acidic, like lemon juice or vinegar. This combination helps to penetrate the meat, allowing it to soak in the flavours and juices.

When creating your own marinade, it's important to season the meat well and to use fresh ingredients for the best flavour. You can also add your own twist with different herbs and spices to create a variety of flavours, such as Mexican, Italian, Indian, Thai, or Argentinian.

One important tip to remember when marinating meat is to always use fresh meat, not frozen, as the quality of the meat can deteriorate if you have to thaw and refreeze it. It's also crucial to marinate your meat in the refrigerator to prevent the growth of harmful bacteria.

For those on a keto diet, marinades can be a great way to add flavour to your meals while still adhering to your dietary restrictions. However, it's important to be mindful of the carbohydrate content of certain ingredients. For example, marinara sauce, while flavourful, contains approximately 6.26g of net carbs per 100g serving, which can quickly add up if you're not careful.

So, if you're watching your carb intake, consider using your marinade sparingly, almost like a condiment, to add a burst of flavour without overdoing it. You can also balance it out with lower-carb foods, like chicken or vegetables.

There are also keto-friendly alternatives to traditional marinades, such as pesto sauce, Alfredo sauce, olive tapenade, or even guacamole, which can provide similar depth of flavour with fewer carbs.

So, whether you're on a keto diet or not, marinades are a fantastic way to enhance the flavour and moisture of your meat dishes. With a little creativity and experimentation, you can create delicious meals that your family and friends will love!

Marinades can be frozen for later use

When freezing marinated meat, ensure that all raw ingredients are within their use-by dates. While marinating does not extend the use-by date, the meat can be safely frozen and kept in the freezer for up to nine months or three months for quality purposes. Defrost the meat in the fridge when you're ready to use it, and cook it within 24 hours.

It is important to note that marinades should not be reused, especially if they have come into contact with raw meat, as this can lead to harmful bacteria growth. Additionally, avoid freezing meats in their marinade for prolonged periods, as the acids in the marinade and damage from ice crystals can cause the meat to become mushy.

Some tasty marinade recipes that you can try and freeze include a tangy mustard and maple syrup blend, a pesto and lemon juice mixture, a spicy sambal oelek and soy sauce combo, a yogurt and garam masala blend, and a sweet and sour sauce.

Frequently asked questions