Many people are under the impression that keto is a boring, bland diet that consists of foods that just don’t taste very good. This is not the case at all!
In fact, there are many foods that are a part of the keto diet that taste incredible, but the real magic comes in the form of tasty keto condiments. In fact, there are tons of keto-friendly sauces you can eat when on the ketogenic diet that are both healthy and delicious.
We’re going to take a look at some of these condiments today. Read on for more.
12 of the Best Condiments and Sauces for Keto
Condiments with little or no carbohydrates are suitable for the ketogenic diet. The keto diet is all about cutting your net carbs and consuming good fats to get your body into ketosis, which will help you lose weight and increase your metabolism.
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Let’s take a closer look at some of the best condiments that pair well with keto foods.
Mustard is a very versatile condiment that is naturally low in carbohydrates. It is generally made using mustard seeds, wine, beer, or vinegar. This simplicity makes it perfect for the keto diet.
As long as it does not include any artificial or added sugars, mustard is an excellent condiment for anyone following a ketogenic or low-carb diet. However, you should remember that honey mustard is to be avoided since it includes added sugars.
Yellow mustard, dijon, and spicy brown mustard are among the most popular mustards for keto diets. Whole grain is a personal favorite of ours since it’s bursting with flavor and has a slight tanginess to it, making it an excellent addition to any keto snack.
2. Olive Oil
Extra-virgin olive oil is a staple in almost every household in America and is a fantastic condiment and cooking oil for the keto diet. It can be used for cooking, dressings, and adding to your own homemade keto sauces.
Of course, not all olive oil is the same, and if you want to make sure you’re getting the best-quality olive oil for your keto diet, you should opt for extra-virgin olive oil from a trusted brand.
If you’re not a fan of olive oil or just can’t find one that suits the keto diet, you could also opt for avocado oil. Avocado oil is similar to extra-virgin olive oil in that it is extremely high in monounsaturated fats.
What’s more, it has an excellent nutritional profile, and while the two oils are practically identical in their health benefits, avocado oil does have one added advantage.
Its high smoke point means you can use it to fry, saute, sear, and roast, and it even makes for an excellent salad dressing. You can even use it to make your own avocado oil mayonnaise.
So, consider avocado oil the next time you go shopping!
Guacamole is truly one of the most keto-friendly condiments out there, and the great thing about it is that it’s highly versatile.
Guacamole is made using avocados, which are rich in healthy fat, making it an excellent source of both fats and fiber. However, if you want to avoid extra carbs, be sure to pick keto-friendly chip and tortilla substitutes.
Low-carb vegetables are great for dipping into your guacamole. However, there are definitely good substitutes to the classic tortilla chip.
4. Hot Sauce
For the spice-loving keto dieters out there, you’re in luck – hot sauce is keto-friendly! This is because it’s made using only three ingredients: peppers, vinegar, and salt.
There’s no added sugar, and it makes an excellent addition to any dish by adding delicious, flavorful heat. In fact, it pairs beautifully with guacamole, especially if you’re having Mexican food for dinner.
The original Tabasco Red Sauce is a great option for hot sauce, thanks to its spicy, natural flavor. You can find it at your local grocery store, and it’s definitely a fantastic keto condiment.
5. Homemade Mayo
Mayo is the ultimate addition in low-carb homemade sauces. The simplest homemade recipe makes use of avocado oil and takes just a few minutes to prepare using a standard immersion blender.
Homemade mayo is best used for your low-carb burgers, wraps, or sandwiches. And, if you’re a lover of all things spicy, you can mix it with the hot sauce mentioned above to whip up a quick spicy mayo.
While mayonnaise might not be known for its nutritional value, homemade mayo is certainly not unhealthy. It works well for a number of keto recipes, and even a small batch will last you quite some time.
6. Balsamic Vinaigrette
Life is far too short to be eating boring, bland salads, so add some flavor with a simple balsamic vinaigrette. Pretty much all balsamic kinds of vinegar are keto-friendly, and depending on the brand, a tablespoon of this slightly tangy dressing contains 2–6 grams of net carbs.
The carbs in balsamic vinaigrette come from grapes, similar to wine. Most of the sugar is eliminated during the fermentation process.
You should be wary of balsamic vinegar that has added caramels, colorings, sugars, and other artificial additives that might not be particularly healthy or suitable for a ketogenic diet.
The condiment can complement many keto dishes, such as roasted veggies and, of course, your favorite salad. It also makes a delicious addition to bacon, as well as Brussels sprouts or drizzled over a platter of berries and cheese.
Delicious! It’s easily one of the most versatile condiments out there and is definitely worth considering if you’re looking for low-carb condiments.
7. Sour Cream
Although it’s a forbidden food amongst most diet circles, sour cream is actually a fantastic condiment for the keto diet.
With its delicious and distinct flavor, sour cream is extremely versatile and can be paired with any keto meal, from creamy broccoli soups to cauliflower cheese.
Add a little lime juice and pair it with your guacamole, and you have the perfect addition to your Mexican dinner.
Forget about high fat and embrace sour cream because it contains less than half a gram of carbohydrates per serving. This means you could literally eat sour cream every single day if you wanted to, and you wouldn’t compromise your diet.
8. Sugar-Free BBQ Sauce
Barbeque sauce is one of America’s most beloved condiments and is a great option for those who don’t like tomato sauce or ketchup.
Similarly to tomato sauce, finding a good BBQ sauce suitable for the keto diet can be pretty challenging since many are packed with preservatives and sugars that would compromise your diet.
Luckily, there are a few varieties of keto BBQ sauce that contain low carbs and sugars while still tasting great. You just need to be able to scan the grocery store shelves and look for the versions that are low in carbs and sugars.
If you can do that, you’ve got one of the best keto-friendly condiments in your arsenal.
9. Salad Dressings
When it comes to salad and ranch dressing, you’re going to have to be a bit more diligent at checking labels since they can vary significantly in their nutritional value. This goes even for the same dressing types!
In general, you should go with keto-friendly condiments that have less than 2 carbohydrate counts per serving.
If you want to thin out your ranch dressing to act as more of a salad dressing, you can add slightly less than 2 tablespoons of water. This will make pouring it much easier.
You’ll be hard-pressed to find ketchup on the shelves that does not contain any sugar, so we suggest you consider following a keto recipe to make your own.
While most keto ketchup recipes are sugar-free, you’ll want to keep an eye on how much you use because if you eat a lot of ketchup, the carbohydrates will pile up, and your diet will be worthless.
We should also mention that ketchup is not the best pizza sauce in the world, and if you’re looking for a sauce to use for the base of your pizzas, you should consider using a low-sugar, low-carb, organic tomato sauce.
It’ll definitely taste much better!
11. Soy Sauce
Soy sauce is an excellent condiment for the ketogenic diet.
It is rich in flavor, low in sugar, and low in sodium if you pick the right variations. It works well for a number of dishes, such as stir-fries, sushi, and other Asian-inspired meals.
However, you’re going to want to make sure you pick a low-sodium soy sauce, as the regular soy sauces are very high in salt, which can compromise your low-carb diet. Because soy sauces have such a strong flavor, a little goes a long way when eating your meals with them.
The best way to enjoy soy sauce is to pour a small amount – just over a tablespoon or two – into a small saucer and dip your food in it. Alternatively, you can add a splash of the stuff to your keto stir fry while cooking it for a rich flavor.
Thanks to its remarkable flavor, apple cider vinegar makes for a fantastic salad dressing you can use without worrying about compromising your keto diet.
With less than half a gram of carbs and sugar per serving, we can safely say that apple cider vinegar is perfectly safe for the ketogenic diet. In addition to being wonderfully low in carbs, apple cider vinegar also comes with a myriad of health benefits.
It affects the body’s glucose response and promotes fat-burning within the body, which can contribute to weight loss.
A Word From Our RD
The keto diet aims to cause your body to use a different kind of fuel, in essence. Rather than relying on glucose, which comes from carbs like grains, fruits, and vegetables, the keto diet relies on ketone bodies – a kind of fuel the liver produces from stored fat.
Burning fat seems like the perfect way to lose weight, but actually getting your liver to produce ketone bodies is challenging.
You have to deprive yourself of carbs, and it generally takes several days to reach ketosis. What’s more, eating too much protein can interfere with your ketosis.
It’s important to note that the ketogenic diet is a medical one and thus comes with its own set of risks and rewards. It can be an excellent way for you to lose weight and achieve your goal body, but you must understand that there are certain health risks associated with it.
The keto diet is high in saturated fats, and consuming too many can lead to heart disease. What’s more, if you aren’t eating a varied keto diet that includes plenty of fruits and vegetables, you can go into a nutrient deficiency, and with so much fat to metabolize, your liver could experience some problems.
We’re not here to deter you from the keto diet. If you feel that it’s something you want to do and would make you happy, go for it! And be sure to try some of the condiments mentioned above.
The ketogenic diet can be an excellent way for you to lose weight and achieve your goal body. While it might seem that there are not many food options available while on this diet, there are actually plenty!
The above condiments make for excellent additions to the keto diet and are great ways for you to spice up your meals and add some extra flavor, all without worrying about whether they will affect your diet negatively. All that’s left to do is to enjoy your meals!