Leena Watts
Mayonnaise is a great condiment to have on the keto diet. It is high in fat, low in protein, and has zero carbohydrates. However, not all store-bought mayonnaise is keto-friendly. Many brands contain added sugars, unhealthy oils, and artificial preservatives. To ensure your mayo is keto-friendly, it's best to make your own at home using healthy oils such as avocado oil, olive oil, or MCT oil, and avoiding added sugars and preservatives.
| Characteristics | Values |
|---|---|
| Carbohydrates | 0g-1g per serving |
| Fats | Polyunsaturated and monounsaturated fats |
| Vitamins | A, C, D, E, K |
| Minerals | Calcium, iron, potassium |
| Omega-3s | High source |
| Ingredients | Eggs, oil, acidic component (lemon juice or vinegar), salt, mustard |
| Process | Emulsification |
What You'll Learn
Is mayo keto-friendly?
Mayonnaise is a keto-friendly condiment when it does not contain sugar or other carbohydrates. The macronutrient composition of mayonnaise—high fat, low protein, and zero or very few carbohydrates—is the perfect mix to maintain ketosis.
Mayo is made with a few simple ingredients: eggs, salt, mustard, oil (soybean, canola, olive, avocado), and an acidic component such as lemon juice or vinegar. The creamy, spreadable texture of mayo comes from the process of emulsification, which combines two liquids that don't normally mix (in this case, the water in the yolk and oil).
When shopping for a keto-friendly mayonnaise, it is important to pay attention to the type of oil used. Avocado oil is a good option as it contains healthy fats and nutrients without affecting the flavor too much. Olive oil can be hit or miss as it can carry a lot of flavor, so if you want your mayonnaise to have a classic flavor, opt for a more neutral-flavored oil. Coconut oil has a strong flavor that may be too singular for some people.
It is also important to avoid mayonnaise with added sugars, high-fructose corn syrup, or artificial preservatives. Many store-bought mayonnaise brands include these ingredients, so it is best to read the labels carefully.
Some recommended keto-friendly mayonnaise brands include Chosen Foods Keto Mayo, Sir Kensington's Avocado Oil Mayo, Primal Kitchen Mayo with Avocado Oil, and BetterBody Foods Avocado Oil Mayonnaise. These brands use healthier oils and avoid unnecessary additives, making them a better choice for those following a keto diet.
In conclusion, mayonnaise can be a great addition to a keto diet, but it is important to choose a product that is made with healthy oils and free from added sugars and preservatives.
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What oils are best for keto mayo?
When making keto mayonnaise, it's best to use oils that are not only keto-friendly but also healthy. Here are some of the best oils to use:
Avocado Oil
Avocado oil is one of the most popular choices for keto mayo due to its neutral flavour and high monounsaturated fat content. It has a subtle taste that won't overpower the other ingredients in your mayonnaise. Avocado oil is also a good source of healthy fats and other nutrients, making it a nutritious option.
Extra Virgin Olive Oil
Extra virgin olive oil is another healthy option for keto mayo. It contains a wide array of healthy fats and health-promoting polyphenols, making it one of the best oils for keto in terms of overall health benefits. If you find the flavour of extra virgin olive oil too strong, you can always opt for regular olive oil, which has a milder taste.
MCT Oil
If you're looking for a quick energy boost and an increase in ketone production, MCT oil is a great choice for your keto mayo. It has a neutral flavour and can provide you with some of the benefits associated with ketosis.
High-Oleic Sunflower or Safflower Oil
These oils are also neutral in flavour and packed with heart-healthy monounsaturated fatty acids, similar to avocado oil. They are a good option if you're looking for a keto-friendly oil that won't overpower the taste of your mayonnaise.
Coconut Oil
Coconut oil is another option that can boost ketone production due to its content of ketone-boosting fatty acids. It has a subtle flavour that won't interfere with the taste of your mayo, but make sure it's refined coconut oil to avoid a coconutty taste.
When making keto mayonnaise, it's best to avoid certain oils that are high in polyunsaturated fatty acids, as these can break down into toxic by-products when exposed to heat, light, or air. These include regular sunflower oil, regular safflower oil, and soybean oil.
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What ingredients should be avoided in keto mayo?
When choosing a keto-friendly mayonnaise, it is important to avoid certain ingredients that can hinder your progress. Here are the ingredients you should steer clear of when selecting a keto mayo:
Processed Oils
Avoid mayonnaise brands that use processed oils such as canola, soybean, sunflower, or other vegetable oils. These oils are high in polyunsaturated fatty acids (PUFAs), which can promote inflammation in the body. Instead, opt for healthier alternatives like coconut oil, avocado oil, or extra virgin olive oil.
Non-Organic Ingredients
Whenever possible, choose mayonnaise made with organic ingredients, especially when it comes to eggs. In today's day and age, organic options are readily available and are a healthier choice.
Added Sugar
Sugar is a big no-go on the keto diet. It raises insulin levels, promoting fat storage rather than fat burning. Always choose sugar-free mayo brands. Even a small amount of sugar can impact your ketosis, so be vigilant in checking ingredient lists.
Artificial Ingredients
Artificial colours, flavours, disodium EDTA, and other additives are best avoided. These ingredients are not conducive to a healthy diet and can be linked to negative health outcomes.
Preservatives
Some cheaper mayonnaise brands use preservatives like potassium sorbate and calcium disodium EDTA to extend their shelf life. While these preservatives are generally considered safe in small amounts, they have been associated with negative side effects for some individuals.
Modified Food Starch
This ingredient is produced using potentially toxic chemicals and has a high risk of allergen contamination. It also contributes trace amounts of net carbs, which can add up over time.
Sweetened Mayo
While a small amount of sugar in traditional mayonnaise might not seem like a deal-breaker, it is best avoided on the keto diet. Some popular brands, like Miracle Whip, contain high fructose corn syrup, sugar, and starch, which will spike your blood glucose and insulin levels.
In summary, when selecting a keto-friendly mayonnaise, always read the ingredient list and nutrition facts label. Avoid products with added sugars, artificial ingredients, and unhealthy oils. Opt for brands that use avocado oil, extra virgin olive oil, or coconut oil, and choose organic and sugar-free options whenever possible.
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What are the best store-bought keto mayo brands?
Mayonnaise is a great condiment for those on a keto diet as it is high in fat, low in protein, and contains zero carbohydrates. However, not all store-bought mayonnaise is created equal. Many mass-produced brands include added sugars and unhealthy oils, which are not optimal for keto.
Primal Kitchen Mayo with Avocado Oil
Primal Kitchen was one of the first brands to launch a mayonnaise made with avocado oil. This keto mayonnaise is certified paleo, Whole30 approved, and Non-GMO Project certified. It contains avocado oil, organic eggs, organic egg yolks, organic vinegar, sea salt, and organic rosemary extract.
Sir Kensington's Avocado Oil Mayo
Sir Kensington has been a leader in the better-for-you condiment space and offers a wide range of keto-friendly condiments. Their Avocado Oil Mayonnaise is made with all non-GMO ingredients, including avocado oil, organic certified humane free-range egg yolks, water, distilled vinegar, salt, lime juice concentrate, citric acid, and lime oil.
Chosen Foods Keto Mayo
Chosen Foods' Keto Mayo is made with refined coconut oil (medium-chain triglycerides), egg yolks, water, distilled vinegar, salt, mustard, and organic rosemary extract. It has no hint of coconut flavor and tastes like traditional mayonnaise. They also add MCT Oil to help keep you in ketosis.
Tessemae's Organic Mayo
Tessemae's Organic Mayo is made with high-oleic sunflower oil, giving it a bit more acidity than other brands. They offer three flavors: Organic Mayonnaise, Organic Ranch Mayonnaise, and Organic Habanero Mayo. Each flavor has zero grams of carbs and provides a great source of healthy fat and flavor.
Better Body Foods Avocado Oil Mayo Original
Better Body Foods puts a slight twist on classic mayonnaise with added spices. Their Avocado Oil Mayo Original includes avocado oil, egg yolk, water, distilled white vinegar, coconut palm sugar, lemon juice, salt, ground mustard, garlic powder, onion powder, and EDTA. It has zero grams of carbs and zero grams of sugar per serving.
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How do you make keto mayo at home?
Making keto-friendly mayonnaise at home is a straightforward process. The basic ingredients you will need are egg yolks, oil, an acidic component such as lemon juice or vinegar, and mustard. You can also add salt and pepper to taste.
Ingredients:
- 2 egg yolks at room temperature
- 1 tablespoon of Dijon mustard
- 2 teaspoons of lemon juice
- 1 cup of avocado oil or another neutral-flavoured oil such as safflower oil or olive oil
- Salt and pepper to taste
Method:
Start by adding the egg yolks and mustard to a mixing bowl and whisking them together until they are combined and smooth. Next, slowly add the oil in a thin stream while continuously whisking. You can use a blender or food processor for this step if you prefer. Once all the oil has been added and the mixture is uniform, whisk in the lemon juice, salt, and pepper.
Transfer the homemade keto mayo to a sterilized jar or container and place it in the refrigerator for about an hour to thicken.
Your keto mayonnaise is now ready to use! It will keep in the refrigerator for up to a week. You can also freeze it for up to 6 months.
Tips:
- It is important to add the oil slowly to ensure that the yolks and oil emulsify properly and your mayonnaise has a thick, creamy consistency.
- Make sure your eggs and oil are at room temperature before starting.
- You can experiment with different types of oil to find the flavour you like best. Avocado oil, olive oil, safflower oil, and macadamia oil are all good options.
- If you want to make your mayonnaise sweeter, you can add some keto-friendly powdered sugar after mixing all the other ingredients.
- You can also add various herbs and spices to your keto mayo to create different flavours, such as garlic, sriracha, blue cheese, or Italian dried herbs.
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Frequently asked questions
Mayonnaise is made by emulsifying eggs with oil. Additional ingredients like Dijon mustard, lemon juice, vinegar, salt, and apple cider vinegar are also added.
Avocado oil is a good option as it contains healthy fats and nutrients without affecting the flavor too much. Other keto-friendly options include olive oil, MCT oil, and coconut oil. It's best to avoid soybean oil, canola oil, sunflower oil, and peanut oil as they are high in PUFAs (polyunsaturated fatty acids), which can promote inflammation in the body.
Yes, there are several keto-friendly mayonnaise brands available in stores, including Primal Kitchen, Sir Kensington's, Chosen Foods, and BetterBody Foods. However, making your own mayonnaise at home ensures you know exactly what's in it.
There are many recipes for keto mayonnaise available online. Most recipes include eggs, a type of oil (such as avocado oil or olive oil), mustard, lemon juice or vinegar, and salt. Some recipes also include pepper, garlic, or hot sauce for added flavor.
To make keto-friendly mayonnaise at home, combine all the ingredients except for the oil in a bowl and slowly add the oil while whisking or blending. Continue until all the oil is incorporated and the mixture has a thick, creamy texture. Store the mayonnaise in the refrigerator.
