Say what you will, food just isn’t as exciting without the right sauces. Unfortunately, however, most condiments have no place in most diets due to their high-calorie content making it hard to consume these dishes.
That’s one thing you don’t have to worry about in keto. Not only are most condiments low in carbs, making them keto-friendly, but there are many high-fat options available as well, to help fuel your ketosis.
If you’re on the keto diet and are looking for ways to make your food more flavorful, this article is for you.
Here, we will be reviewing the best ten keto condiments to look for to make your diet more interesting.
The Best Keto Condiments
Looking to make your food more interesting? Here are ten Keto condiments for you to choose from.
Mayonnaise
When you’re on a diet, high-fat condiments like mayo are the last thing on your mind because of their high-fat content. But, lucky for you, high fat is precisely what you need to be consuming on Keto.
This creamy condiment is low in carbs and comes in various flavors to enjoy.
However, remember to look for a sugar-free option as there are many types of mayo that come with added sugar.
In addition, to make sure you’re eating healthy, look for a product made with olive or avocado oil. Unfortunately, most brands make their mayo with vegetable oil high in polyunsaturated fats that adversely affect your health.
Another healthier alternative is to make your mayo at home. Then, you can adjust the flavors you like and don’t have to worry about any artificial preservatives.
Liquid Amino
Liquid Amino is an excellent soy sauce alternative, especially if you’re looking for a gluten-free option. Plus, it contains no sugar or carbs, so you can use it guilt-free.
Although liquid aminos, like soy sauce, are made from soybeans, they are far from the same thing. Soy sauce is made from fermented soy and wheat, whereas liquid aminos are not fermented, making the latter gluten-free.
If you’re looking to avoid soy, you can purchase coconut aminos made from coconut instead of soybeans.
Liquid aminos are not only great to make your dish more tasteful but will also deliver the essential electrolytes and amino acids for optimum health.
Mustard
Mustard is a popular keto condiment. It is made by adding mustard seeds to beer, vinegar, or wine. The ingredients are blended, and the resulting paste is used by itself or in dressings and sauces.
Although naturally a low-carb condiment, there are some varieties of mustard that contain different types of sweeteners like honey and fruits that make them high in sugar. Honey mustard is a popular option among the sweet mustard variety.
Therefore always check the label before using mustard in your dishes on a keto diet.
Examples of keto-friendly mustards include Dijon mustard, keto mustard, spicy brown mustard, and stone ground mustard.
Ketchup
From french fries to steak, people use ketchup on just about everything. And why not? It makes everything taste so much more flavorful!
You don’t have to worry about leaving this condiment behind on keto, provided you look for the right one. Most types of ketchup have loads of sugar, and consuming too much will ruin your keto diet.
Like all other condiments, look for a sugar-free alternative. It does not taste any different from its counterpart and is healthier.
And if you’re being extra careful, you can always make your ketchup at home.
Guacamole
Avocado is one of the most keto-friendly fruits, which naturally makes guacamole a keto favorite.
It is super versatile and rich in healthy fat and fiber. You can pair this condiment up with keto-friendly chips or low-carb vegetables for a fun snack.
Although you can buy your guacamole from the store, it often contains sugar. Therefore either look for sugar-free alternatives or make your own at home.
Hot Sauce
Some of us cannot sacrifice our spice level, making it seem impossible to find a replacement for the classic hot sauce. Luckily, you don’t have to.
Most hot sauces are made from chili peppers, water, and vinegar, making it a keto-friendly option. This means you can continue buying your favorite hot sauce brand to provide you with that burst of flavor.
However, most store-bought things have sugar, and hot sauces are no exception, so be on the lookout for that when you’re buying one.
What makes hot sauce particularly great is that you can pair it up with anything, including other keto condiments like guacamole and mustard.
Sour Cream
High in fat, this condiment is a big no in other diets. But luckily for you, your body is in ketosis, and high-fat foods are your best friend.
Although most dairy products are high in carbs, sour cream contains only five grams of carbs in a 3.5 oz. serving.
Since this is a versatile condiment, you can use it in numerous recipes or a dipping sauce. For example, you can pair this condiment with guacamole and have the best Mexican dinner combo.
Craving mashed potatoes on keto? Sour cream can help!
You can make a cauliflower mash by adding shredded cauliflower, sour cream, and butter. It will give you the taste and texture of mashed potatoes.
Apple Cider Vinegar
You may think this is an obvious choice, but vinegar is an integral part of your keto diet.
Not only can it provide your food with that burst of flavor, but it’s also low in carbs and sugar. In addition, it has numerous health benefits making it a healthy addition to your keto diet.
BBQ Sauce
Since keto is a low-carb diet, you can consume lots of protein and fat. But what fun is BBQ without the beloved sauce?
Guess what? There are keto-friendly BBQ sauce options on the market! Just look for a sugar-free version, and you’re good to go!
Final Takeaway
You can try numerous sauces while on keto without worrying about kicking your body out of ketosis. The formula is quite simple; look for a low in carbs and sugar condiment. Of course, if it is high in fat and protein, that is a bonus!
Remember, though, moderation is key; use your favorite sauces and condiments but don’t go overboard.
If you own any high-sugar and high-carb condiments, don’t throw them out just yet. You can still use them, provided you don’t exceed your daily carb intake.
Want to unlock greater wellness?
Listen to our friends over at Wellness Force Podcast to unlock your genetic potential with Dr. Ben Lynch:
Tagliatelle with Duck Spreadable with Truffle Sauce
