Keto Diet: Best Flavorful Seasonings To Try

The ketogenic diet is often associated with tasteless, boring food. However, this couldn't be further from the truth. While it's true that many common seasonings contain added sugars or carbs, there are plenty of keto-friendly alternatives that can spice up your meals. From dried herbs and spices to seasoning salts and spice blends, here's a guide to the best keto-friendly flavour seasonings.

Dried herbs and spices

Some dried herbs and spices that are keto-friendly include thyme, basil, coriander, tarragon, mint, cinnamon, ginger, oregano, paprika, cumin, and cayenne. The lowest-carb options are thyme, basil, coriander, mint, and cinnamon.

When choosing dried herbs and spices, it is important to check the ingredient labels and opt for those that are minimally processed and made from whole foods. You can also make your own dried herb and spice blends at home, allowing you to control the ingredients and ensure they are keto-friendly.

• Thyme: One of the lowest-carb options, providing flavour without significantly contributing to your daily carbohydrate intake.
• Basil: Another low-carb option with 0.8 grams of total carbs per tablespoon.
• Coriander: A versatile spice that can enhance the flavour of your keto dishes while keeping carb counts low.
• Mint: Fresh and cooling, mint can add a unique flavour to your dishes, all while being keto-friendly.

Remember, while dried herbs and spices are keto-friendly, some blends or individual spices may have slightly higher carb counts. However, as long as you use them in moderation and are mindful of your overall carb intake, you can still enjoy a variety of flavours on your keto diet.

Salt and pepper

Salt is highly encouraged on the keto diet. As ketones build up in the body, they are excreted through urine, which takes water and sodium out with it. Therefore, it is important to increase your sodium intake. Using seasoning salts is a great way to get more flavour and salt into your diet.

Pepper, specifically black pepper, is also keto-friendly and is included in several keto spice blends, such as garam masala and curry powder. It is also one of the ingredients in the popular Everything Bagel Seasoning, which is a simple spice blend that works well with ketogenic diets.

In addition to salt and pepper, there are many other keto-friendly spices and herbs that can be used to add flavour to your meals. Some of the lowest-carb options include thyme, basil, coriander, tarragon, mint, cinnamon, and ginger.

Vinegars, soy sauce, and tamari

When it comes to keto-friendly flavourings, vinegars, soy sauce, and tamari can be excellent additions to your pantry.

Vinegars

Most vinegars are keto-friendly due to their low carbohydrate content. In fact, many vinegars have zero carbs, making them a perfect fit for a keto diet. The exceptions are balsamic vinegar, which often has added sugars, and apple cider vinegar, which has 1 gram of net carbs per tablespoon. However, apple cider vinegar is still considered keto-friendly and can be used as a light garnish or occasional dressing. White vinegar and rice vinegar are carb-free alternatives.

Soy Sauce

Soy sauce is a versatile condiment that adds umami—a complex, salty, and savoury flavour—to dishes. However, traditional soy sauce is made with wheat and soy, making it unsuitable for gluten-free diets. Most soy sauce varieties contain gluten, but there are gluten-free options available, such as tamari and soy sauces made with rice. When choosing a gluten-free soy sauce, look for explicit labelling or check the ingredient list to ensure it does not contain wheat, rye, barley, or any derivatives.

Tamari

Tamari is a type of soy sauce that is traditionally Japanese and often naturally gluten-free. While traditional Japanese tamari contains a small amount of wheat, most modern tamari is made using only fermented soy. It is a good gluten-free alternative to soy sauce and can be easily found in specialty stores or online.

Keto-friendly spice blends

A ketogenic (keto) diet is one that consists of high fat, moderate protein, and low carbohydrate. As a result, those who follow a keto diet must limit or remove fruits, grains, wheat-based products, sugar, legumes, root vegetables, processed vegetable oils, alcohol, sugar-free foods, and some condiments.

However, just because you’re following a keto diet doesn’t mean your food can’t be tasty! It's easy to find keto-friendly versions of seasonings to complete your dishes. Here are some keto-friendly spice blends to keep in your pantry:

Dried Herbs & Spices

Dried herbs can add flavour to your food, and you can mix and match depending on the dish you’re making. The lowest-carb options include thyme, basil, coriander, tarragon, mint, cinnamon, and ginger. Oregano, paprika, cumin, and cayenne have slightly more carbs, but are also keto-safe options when used in smaller amounts.

Garam Masala

A traditional blend of savory Indian spices, garam masala is a good way to add an aromatic flavour to your meals. It comes in both powder and paste form, and depending on where in India the recipe originated, it can be more mild or spicy. Typically, garam masala is made with coriander, cumin, cardamom, cloves, black pepper, cinnamon, and nutmeg, but some versions contain different additions. This earthy spice blend can be added to foods like chicken, meat, and fish, or you can mix it into soups or sprinkle it on top of your meals for extra flavour.

Taco Seasoning

If you like to add a kick to your meals, taco seasoning is a good option for keto, particularly if you make your own. Many store-bought options are higher in carbs, since they add sugar and starch to the blend. A typical homemade taco seasoning usually includes chili powder, cumin, paprika, garlic powder, onion powder, oregano, salt, and pepper.

Chinese 5 Spice

This sweet and spicy seasoning is a traditional blend of various spices used in Chinese cuisine. This flavorful blend generally contains cinnamon, cloves, fennel, anise, and Szechuan peppercorns, and it is often used as a dry rub for meats. Chinese 5 Spice pairs well with Asian dishes, but it can also be a great substitute for a dry barbecue rub, as it provides hints of both savory and sweet without using sugar.

Adobo Seasoning

This all-purpose, Latin American spice blend typically consists of garlic powder, onion powder, oregano, salt, and pepper, although different spices can be added for heat or variety. You can buy Adobo seasoning in stores or you can easily make your own at home. Use it to season or marinate foods like chicken, pork, and fish to give your dishes some flair.

Everything Bagel Seasoning

This spice blend is reminiscent of the flavors atop an everything bagel, containing a combination of white and black sesame seeds, poppy seeds, sea salt flakes, dried garlic, and dried onions. It’s a fantastic, simple spice blend great for those on a ketogenic diet. Plus, it doesn’t have to go on bagels! Add this spice blend to homemade crackers, cream cheese dip, eggs, or your favorite protein source.

Where to buy keto seasonings

There are several online and in-store options to buy keto-friendly seasonings.

Amazon

Amazon offers a wide range of keto-friendly seasonings and spices, with over 1,000 results for "keto seasoning" on their website. Some popular options include:

• Keto Seasoning Gift Set: A sampler pack of five organic keto spices and seasonings, perfect for grilling and packed in a giftable box.
• Taco Tuesday Seasoning Mix by Flavor God: A natural and healthy spice blend perfect for grilling chicken, beef, seafood, and vegetables. It is kosher, gluten-free, dairy-free, and vegan-friendly.
• McCormick Grill Mates: A variety of seasoning blends, including Chipotle & Roasted Garlic, Garlic Butter, Montreal Steak, and Roasted Garlic & Herb.
• Everything Bagel Seasoning: A premium spice blend with pink Himalayan salt, sesame seeds, onion, garlic, and poppy seeds. It is gluten-free and keto-friendly.
• Seasoning Variety Pack by Oh My Spice: A pack of 12 amazing flavors with low sodium, 0 calories, 0 carbs, and 0 sugar. It is paleo, non-GMO, and gluten-free.

Trader Joe's

Trader Joe's offers its own version of the popular Everything Bagel Seasoning, which is a blend of white and black sesame seeds, poppy seeds, sea salt flakes, dried garlic, and dried onions. This seasoning is a favourite among those on the keto diet.

Redmond's

Redmond's offers a range of organic seasoning salts, including garlic pepper and lemon pepper with built-in grinders, as well as an organic seasoning gift box. Their products are recommended by keto bloggers and can be purchased online.

Marshalls Creek Spices

Marshalls Creek Spices is another online retailer that offers keto-friendly herbs, spices, and seasoning blends.

Local Grocery Stores

You can also check the spice aisle of your local grocery store. Just be sure to read the nutrition labels and ingredient lists to ensure they are keto-friendly, as many common seasonings contain added sugar or carbs. Look for options with minimal processing and whole food ingredients.

Frequently asked questions