Best Condiments For Keto: Low-Carb Options

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. While it may seem like a challenge to find condiments that are keto-friendly, there are actually quite a few options available. Some of the best keto condiments include mayonnaise, hot sauce, ranch dressing, mustard, sour cream, guacamole, and chili oil. These condiments are either naturally low in carbs or are available in keto-friendly versions without added sugar. In addition to these, there are also several sugar-free and low-carb options for traditionally high-carb condiments like ketchup, BBQ sauce, and salad dressings. So, if you're following a keto diet, you don't have to sacrifice flavour or variety when it comes to condiments.

Mayonnaise

When shopping for keto-friendly mayonnaise, it is important to read the ingredient list and nutrition facts label carefully. Avoid processed oils such as canola, soybean, sunflower, or other vegetable oils and choose products made with coconut, avocado, or extra virgin olive oil instead. Opt for organic ingredients, especially when it comes to eggs. Ensure the mayonnaise is sugar-free and does not contain artificial ingredients, colours, flavours, or preservatives like disodium EDTA.

Some recommended keto mayonnaise brands include Primal Kitchen, Sir Kensington's, Chosen Foods, and Thrive Market. These brands offer mayonnaise made with avocado oil, coconut oil, or a combination of healthy oils and are free from added sugars and artificial ingredients.

If you want to ensure your mayonnaise is truly keto-friendly, you can also make your own at home. All you need are a few simple ingredients and a strong arm for whisking! Here's a basic recipe:

Ingredients:

• 1 large egg at room temperature
• 1 tablespoon of Dijon mustard
• 1 tablespoon of distilled vinegar
• 1/4 teaspoon of sea salt
• 1/2 to 3/4 cup of oil (canola oil, vegetable oil, or avocado oil)

Directions:

• Mix all the ingredients in a bowl, except for the oil.
• Slowly add the oil drop by drop while whisking quickly.
• Continue whisking and adding the oil until you have a thick, creamy mayonnaise.

Now you know all about including mayonnaise in your keto diet and even have a recipe to make your own!

Hot sauce

However, some hot sauces do contain added sugars and hidden carbohydrates, so it is important to read the ingredient list and check the nutrition label to ensure that a hot sauce is keto-friendly. For example, sriracha contains more sugar and is therefore less suitable for the keto diet.

• Frank's RedHot Original Cayenne Pepper Hot Sauce
• Tia Lupita Hot Sauce
• Tabasco Original Red Sauce
• Tapatio Salsa Picante Hot Sauce
• Louisiana Hot Sauce
• Cholula Original Hot Sauce
• Crystal Hot Sauce
• Valentina Hot Sauce
• Bravado Spice Company Ghost Pepper & Blueberry Hot Sauce
• Dave's Gourmet Ultimate Insanity Hot Sauce

Mustard

However, it's important to note that not all mustards are created equal. Some varieties, such as honey mustard, often contain added sugars, which increase the carb count. Therefore, it's crucial to read the labels and stick to sugar-free and low-carb options.

Sour cream

When buying sour cream, it is important to avoid low-fat and non-fat versions as these have a higher carbohydrate content. For example, non-fat sour cream contains no more than 0.5 grams of fat and 16 grams of carbohydrates per 50 grams (1/4 cup), whereas full-fat sour cream contains 19 grams of fat and 5 grams of carbohydrates per 100 grams (3.5 ounces).

If you are unable to consume dairy, there are dairy-free alternatives to sour cream, such as coconut cream, certain nut butters, tahini, and ghee.

Soy sauce and coconut aminos

Soy sauce is a popular condiment in Asian cuisine, adding a rich umami flavour to dishes. It is typically made from soybeans, wheat, water, and salt. While it is generally keto-friendly, containing around 0.7 grams of net carbs per tablespoon, some brands add sugars, so it is important to always check the labels. When selecting a soy sauce for a keto diet, look for options with reduced carbs, no added sugar, and gluten-free if you are sensitive to gluten.

For those following a keto diet, the Amoy brand offers a Dark Soy Sauce (Gold Label) with 8 grams of carbohydrates and less than 1 gram of sugar per 100 mL. Another option is the Kikkoman Naturally Brewed Soy Sauce, which has 6.7 grams of carbohydrates per 100 mL.

If you are looking for a gluten-free and soy-free alternative to soy sauce, coconut aminos is a great option. It is made from the sap of the coconut plant and is aged and fermented, resulting in a salty and slightly sweet flavour. Coconut aminos have a lower sodium content than soy sauce, making it a healthier substitute. Additionally, it is soy-free, wheat-free, and gluten-free, making it suitable for individuals with allergies to soy or wheat. Coconut aminos can be used as a 1:1 substitute for soy sauce, although it is generally sweeter, so additional salt may be needed. It is important to note that coconut aminos are pricier than regular soy sauce and contain extra sugar, contributing to the overall carb count.

In summary, soy sauce can be included in a keto diet in moderation, but it is important to check the labels for added sugars and opt for low-carb options. Coconut aminos offer a gluten-free and soy-free alternative with a lower sodium content but may add more carbs due to their sweetness.

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