Madeleine Hull
Sauces are a great way to add flavour to your meals, and the good news is that there are plenty of keto-approved options to choose from. From condiments to salad dressings, and even sugar-free barbecue sauce, you can still enjoy your favourite flavours while sticking to a keto diet.
When choosing keto-friendly sauces, it's important to look for options that are low in carbohydrates and sugar. Some great choices include mustard, mayonnaise, hot sauce, and vinegar. You can also find keto-approved versions of your favourite sauces, such as ketchup, barbecue sauce, and ranch dressing. These sauces are made without added sugar and are typically low in carbohydrates, making them perfect for a keto diet.
In addition to store-bought options, there are also many recipes available for making your own keto-friendly sauces at home. For example, you can make a delicious avocado hollandaise or a creamy cheese sauce to drizzle over your favourite keto meals. So, whether you're looking for a savoury dip or a tangy marinade, there are plenty of keto-approved sauces to choose from.
| Characteristics | Values |
|---|---|
| Mayonnaise | Avocado oil, organic eggs, organic egg yolks, organic vinegar, sea salt, organic rosemary extract |
| Ketchup | Organic tomato concentrate, distilled white vinegar, salt, natural flavouring, onion powder, sucralose, spice |
| BBQ Sauce | Water, tomato paste, balsamic vinegar, apple cider vinegar, dijon mustard, sea salt, tapioca starch, coriander, cumin, onion powder, chipotle powder, natural smoke flavour, garlic, cinnamon, garlic powder |
| Mustard | Water, mustard seeds, vinegar, salt, natural flavour, turmeric, guar gum, spices |
| Hot Sauce | Cayenne peppers, distilled vinegar, water, salt, garlic powder |
| Ranch Dressing | Avocado oil, water, lemon juice, mustard, cage-free salted egg yolks, distilled vinegar, sea salt, black pepper, onion powder, garlic powder, whole egg |
| Italian Vinaigrette | Avocado oil, water, red wine vinegar, sea salt, lemon juice concentrate, onion powder, black pepper, dried basil, garlic powder, dried oregano, konjac root, dried crushed red chile pepper, dried thyme |
| Marinara Sauce | Italian whole peeled tomatoes, olive oil, onions, salt, garlic, basil, black pepper, oregano |
| Green Goddess Dressing | Avocado oil, water, apple cider vinegar, dijon mustard, coconut aminos, distilled vinegar, gum acacia, guar gum, sea salt, eggs, lemon juice concentrate, black pepper, garlic, chives, tarragon, parsley, rosemary extract |
| Steak Sauce | Organic tomato puree, water, balsamic vinegar, distilled vinegar, sea salt, tamarind concentrate, tapioca starch, orange juice concentrate, ground ginger, onion powder, garlic powder, mustard flour, dried sage, black pepper, allspice, cloves, celery seed |
| Pesto | Pine nuts, almonds, walnuts, macadamia nuts, spinach, roasted red peppers, nuts, oil, garlic, herbs |
| Teriyaki Sauce | Tamari, sesame oil, garlic powder, ground ginger, sesame seeds, xylitol, xanthan gum |
| Jam | Chia seeds, low-carb fruits (e.g. berries, apricots) |
What You'll Learn
Mayonnaise is keto-friendly
Mayonnaise is a keto-friendly condiment, thanks to its high-fat, low-protein, and zero-carb macronutrient composition. It is typically made with eggs, salt, mustard, oil, and an acidic component such as lemon juice or vinegar. The key to ensuring that mayonnaise is keto-friendly is to avoid added sugars and artificial carbohydrates.
When purchasing store-bought mayonnaise, it is important to carefully read the ingredient list and nutrition facts label. Many commercial brands add sugar and thickeners, increasing the overall carb count. Therefore, it is recommended to opt for brands that use whole eggs and oil without added sugar. Hellman's mayonnaise, for example, is a keto-friendly option with zero carbs per serving.
Making homemade keto mayonnaise is a simple alternative, allowing you to control the ingredients. You can use avocado oil, safflower oil, olive oil, or any neutral-flavored oil. Other ingredients include egg yolks, mustard, lemon juice, salt, and pepper. By making your own mayonnaise, you can ensure it is free from artificial ingredients and preservatives that may be linked to health problems.
Mayonnaise is a versatile condiment that can be used as a salad dressing, a dip, or a spread on keto bread. It is a convenient way to add healthy fats and flavor to your keto meals while maintaining ketosis.
In addition to mayonnaise, there are several other keto-friendly sauces and condiments available. These include mustard, Tabasco, ranch dressing, BBQ sauce, and sugar-free ketchup. However, it is always important to read labels carefully, as some brands may add sweeteners or other ingredients that are not keto-friendly.
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Mustard is keto-approved
When choosing a mustard, it is important to read the labels carefully and avoid those with added sweeteners. For example, stay away from honey mustard, which contains sugars. Instead, opt for varieties such as yellow mustard, Dijon mustard, or spicy brown mustard. Stone-ground mustard can add a little texture to your meal, while classic yellow mustard is always a safe choice when you have fussy eaters.
Mustard is tangy and spicy, adding a lot of flavor to your dishes. It is a versatile condiment that can be used in many ways. You can use it as a dip, a marinade, a topping, or a flavor enhancer. It goes well with meats, veggies, and even roasted cauliflower.
If you're looking for a keto-friendly condiment that is a little tangy and spicy, mustard is an excellent choice. It is naturally low in carbs and can be used in a variety of dishes, making it a great addition to your keto diet.
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Hot sauces are usually keto-friendly
Hot sauce is a great choice for those following a keto diet as it rarely contains sugars. However, it is always worth checking the ingredients of any commercial brands before buying. Some popular keto-friendly hot sauces include Frank's RedHot Sauce, Tabasco Original Red Sauce, and Hoy Fong Sambal Oelek Chili Paste. These hot sauces are made with simple ingredients such as vinegar, peppers, salt, and garlic powder, and they are low in carbohydrates and sugar.
In addition to being keto-friendly, hot sauce can also help with weight loss. The heat-producing chemicals found in hot peppers may temporarily increase metabolism and curb appetite. So, not only does hot sauce add flavour to your meals, but it can also support your health goals.
If you want to make your own keto-friendly hot sauce at home, it's quite simple. All you need are some peppers, vinegar, and salt. You can also add other ingredients like garlic, onion, or spices to customise the flavour to your taste.
For those who enjoy spicier food, hot sauce is a great way to add some heat to your meals while staying within keto guidelines. Just be mindful of your portion sizes, as even keto-friendly foods should be consumed in moderation.
So, if you're looking to add some flavour to your keto meals, hot sauce is a great option. With its versatility and health benefits, it's a great condiment to keep in your pantry.
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Tomato-based sauces can be keto-approved
When choosing a keto-friendly tomato-based sauce, look for options that are labelled as low-carb, sugar-free, or keto-friendly. These sauces typically use alternative sweeteners or natural sweeteners like erythritol instead of sugar. Additionally, you can make your own keto-friendly tomato sauce at home by blending canned tomatoes, olive oil, and spices like garlic powder, basil, oregano, and black pepper. This way, you can control the ingredients and ensure there is no added sugar.
Some popular keto-friendly tomato-based sauces include Rao's Pasta Sauce, which received positive reviews for its balance of flavours and lack of fillers. Another option is Heinz Tomato Ketchup, which offers a no-sugar-added version suitable for the keto diet. However, it is important to note that traditional store-bought ketchup is typically high in sugar and should be avoided.
In addition to tomato-based sauces, there are several other keto-approved sauces available. These include mustard, mayonnaise, hot sauce, ranch dressing, and sugar-free barbecue sauce. When selecting any sauce, it is important to read the labels carefully and choose options with minimal sugar and carbohydrates.
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Oil and vinegar are keto-friendly
When following a keto diet, it's important to limit your net carb consumption to 20-30 grams per day to stay in ketosis. A serving of oil and vinegar contains 3.57 grams of net carbs, making it a suitable condiment choice.
In addition to being keto-friendly, oil and vinegar offer a tangy flavour that can enhance your meals. You can use them in salad dressings, marinades, or as a base for keto-friendly sauces and pickled vegetables.
When choosing a vinegar for your keto diet, popular varieties such as apple cider, balsamic, and white vinegar are recommended. However, it's important to check the labels as some flavoured vinegars might contain added sugars.
Overall, oil and vinegar are versatile and keto-approved condiments that can add taste and variety to your meals while keeping you in ketosis.
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Frequently asked questions
Some keto-approved sauces include mustard, hot sauce, mayonnaise, Italian vinaigrette, ranch dressing, and BBQ sauce.
Yes, coconut aminos are a great keto-friendly alternative to soy sauce. They are made from the sap of coconut trees and are gluten-free.
Traditional ketchup is not keto-friendly due to its high sugar content. However, there are now several brands that offer no-sugar-added or low-carb ketchup options that are keto-approved.
Yes, there are several keto-approved salad dressings available. Look for options with a carb count of 2 grams or less per serving. Some good choices include Italian vinaigrette, Caesar dressing, and ranch dressing.
Yes, you can make a sugar-free caramel sauce that is perfect for keto desserts.
