The ketogenic diet, with its emphasis on high fats, moderate proteins, and very low carbohydrates, offers many benefits, from weight loss to improved mental clarity.
However, one of the challenges many people face while following keto is finding delicious, low-carb sauces to pair with their meals.
Unfortunately, store-bought sauces can be loaded with sugar and hidden carbohydrates that can quickly throw off your diet.
But don’t worry! You don’t have to sacrifice flavor to stay within your carb limits. In this comprehensive guide, we’ll explore eight easy-to-make, keto-friendly sauces that will add a burst of flavor to your meals, without the unwanted carbs.
These sauces range from creamy Alfredo to tangy BBQ, and are perfect for everything from pasta substitutes to grilled meats.
In addition to step-by-step recipes, this guide also includes tips and tricks for achieving the perfect texture and flavor in your sauces.
Plus, you’ll learn how to make minor adjustments to suit your personal taste preferences while still keeping your sauces keto-friendly.
1. Keto-Friendly Alfredo Sauce
Alfredo sauce is the epitome of creamy, indulgent flavor. Traditionally made with butter, cream, and Parmesan cheese, this sauce is naturally low in carbs, making it a fantastic option for keto dieters.
This recipe delivers a velvety smooth sauce that pairs perfectly with keto-friendly pasta alternatives like zucchini noodles or shirataki noodles.
Ingredients:
- 1 cup heavy cream
- ½ cup unsalted butter
- 1 ½ cups grated Parmesan cheese
- 2 cloves garlic, minced
- ¼ teaspoon nutmeg
- Salt and pepper to taste
Instructions:
- In a medium saucepan, melt the butter over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant, being careful not to burn the garlic.
- Pour in the heavy cream and whisk frequently. Bring the mixture to a gentle simmer, but avoid letting it come to a full boil.
- Slowly whisk in the Parmesan cheese in small amounts, stirring continuously until the cheese is fully melted and the sauce has thickened.
- Add the nutmeg, then season with salt and pepper to taste. Stir well to combine.
- Remove from heat and serve immediately over keto pasta, steamed vegetables, or as a topping for grilled chicken.
Carbs per serving: ~2g (per ¼ cup)
Tip: For extra flavor, try adding a dash of white pepper or fresh herbs like parsley or basil. If you find the sauce too thick, you can thin it out with a little more cream or chicken broth. For added richness, mix in cream cheese for a denser texture.
2. Keto-Friendly BBQ Sauce
Most traditional BBQ sauces are packed with sugar, which can easily derail your keto progress. This homemade version is sweet, smoky, and tangy, all without the added carbs. It’s perfect for brushing over grilled meats, especially ribs, chicken, and pork.
Ingredients:
- 1 cup tomato paste (sugar-free)
- ½ cup apple cider vinegar
- ¼ cup Worcestershire sauce (sugar-free)
- 2 tablespoons Dijon mustard
- ¼ cup erythritol or monk fruit sweetener
- 1 tablespoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
Instructions:
- In a medium saucepan, combine the tomato paste, apple cider vinegar, and Worcestershire sauce. Stir well until smooth.
- Add the Dijon mustard, sweetener, smoked paprika, garlic powder, and onion powder, mixing thoroughly to combine.
- Simmer the sauce over low heat for 10-15 minutes, stirring occasionally to prevent sticking.
- Taste the sauce and adjust seasoning with salt, pepper, or additional sweetener if necessary. The sauce should be slightly tangy with a hint of sweetness.
- Let the sauce cool before using it as a glaze or dipping sauce for grilled meats.
Carbs per serving: ~3g (per 2 tablespoons)
Tip: If you like your BBQ sauce spicier, try adding cayenne pepper or a dash of hot sauce. For a more complex flavor, a teaspoon of liquid smoke can give your sauce that “just-off-the-grill” taste.
3. Keto-Friendly Marinara Sauce
Marinara sauce is a staple for Italian dishes, but many store-bought versions contain added sugar. This homemade keto-friendly version is free from unwanted carbs and makes the perfect base for keto pizzas, zoodles, or even lasagna.
Ingredients:
- 1 can (15 oz) crushed tomatoes (no sugar added)
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon onion powder
- ¼ teaspoon red pepper flakes (optional)
- Salt and pepper to taste
Instructions:
- Heat the olive oil in a saucepan over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant but not browned.
- Pour in the crushed tomatoes and stir in the oregano, basil, onion powder, and red pepper flakes.
- Bring the sauce to a gentle simmer, then reduce the heat to low and cook for about 20 minutes, stirring occasionally to prevent the sauce from sticking to the bottom.
- Season with salt and pepper to taste. Adjust any spices as needed.
- Serve the sauce over your favorite keto pasta substitute, or use it as a pizza sauce for keto-friendly crusts.
Carbs per serving: ~4g (per ½ cup)
Tip: For a smoother texture, blend the sauce using an immersion blender once it has finished cooking. You can also add a tablespoon of butter for added richness.
4. Keto-Friendly Cheese Sauce
Cheese sauce is a keto staple that can elevate any dish, from steamed vegetables to grilled meats. This recipe is creamy, cheesy, and quick to make, using only a handful of ingredients.
Ingredients:
- 1 cup heavy cream
- 1 ½ cups shredded cheddar cheese
- 2 tablespoons cream cheese
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions:
- Heat the heavy cream in a saucepan over medium heat until it begins to simmer.
- Add the cream cheese and Dijon mustard, whisking constantly until smooth and well combined.
- Gradually stir in the shredded cheddar cheese, whisking continuously until melted and smooth.
- Season the sauce with salt and pepper to taste. Serve immediately over steamed vegetables, grilled chicken, or as a dip.
Carbs per serving: ~1g (per ¼ cup)
Tip: Experiment with different cheeses for a unique flavor profile. Gouda, Monterey Jack, or even blue cheese can be great additions, but keep in mind that different cheeses may slightly alter the carb count.
5. Keto-Friendly Steak Sauce
This tangy and savory steak sauce is the perfect complement to a juicy steak or grilled meat. Unlike traditional steak sauces that are high in sugar, this keto version is low in carbs but full of flavor.
Ingredients:
- 1 cup beef broth
- ¼ cup Worcestershire sauce (sugar-free)
- 2 tablespoons tomato paste (no sugar added)
- 1 tablespoon Dijon mustard
- 1 tablespoon balsamic vinegar
- 1 tablespoon butter
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
Instructions:
- In a medium saucepan, combine the beef broth, Worcestershire sauce, tomato paste, Dijon mustard, and balsamic vinegar. Whisk the mixture until smooth.
- Bring the sauce to a simmer over medium heat and let it cook for 10-15 minutes, stirring occasionally to thicken.
- Stir in the butter, garlic powder, and onion powder. Taste and season with salt and pepper.
- Serve immediately over steak, pork chops, or grilled vegetables.
Carbs per serving: ~2g (per 2 tablespoons)
Tip: For an extra layer of flavor, add a pinch of cayenne pepper or smoked paprika. This will give the sauce a little kick that pairs perfectly with grilled meats.
6. Keto-Friendly Tomato Sauce
Tomato sauce is a versatile base for many keto meals, from casseroles to pizza. This simple and low-carb tomato sauce can be used in a variety of dishes without adding unnecessary sugars or carbs.
Ingredients:
- 1 can (15 oz) diced tomatoes (no sugar added)
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon red pepper flakes (optional)
- Salt and pepper to taste
Instructions:
- Heat the olive oil in a saucepan over medium heat. Add the chopped onion and sauté for about 5 minutes until soft and translucent.
- Add the garlic and cook for another 1-2 minutes until fragrant.
- Stir in the diced tomatoes, oregano, basil, and red pepper flakes. Bring the sauce to a simmer and let it cook for 25-30 minutes, stirring occasionally.
- Season with salt and pepper to taste. For a smoother sauce, blend it with an immersion blender before serving.
Carbs per serving: ~4g (per ½ cup)
Tip: This sauce freezes well, so make a double batch and store the extra in an airtight container for later use. Simply thaw and reheat when needed.
7. Keto-Friendly White Sauce (Bechamel)
A white sauce, also known as Bechamel, is a versatile sauce often used in casseroles and gratins. This keto version is thickened with cream and cream cheese, making it both creamy and low in carbs.
Ingredients:
- 1 cup heavy cream
- 2 tablespoons unsalted butter
- ½ cup cream cheese
- ¼ teaspoon nutmeg
- Salt and pepper to taste
Instructions:
- In a medium saucepan, melt the butter over medium heat. Add the heavy cream and bring to a simmer.
- Stir in the cream cheese, whisking until smooth and creamy.
- Season with nutmeg, salt, and pepper. Let the sauce simmer for 5-7 minutes, whisking frequently until it thickens.
- Remove from heat and serve immediately over vegetables, meat, or use in keto lasagna.
Carbs per serving: ~2g (per ¼ cup)
Tip: This sauce works as a fantastic base for many keto casseroles or gratins. To enhance the flavor, add some grated cheese, such as Parmesan or Gruyère, for a richer sauce.
8. Keto-Friendly Cranberry Sauce
Cranberry sauce is a holiday favorite, but it’s often loaded with sugar. This keto-friendly version uses erythritol or monk fruit sweetener to keep it sweet without adding carbs.
Ingredients:
- 2 cups fresh cranberries
- ½ cup water
- ½ cup erythritol or monk fruit sweetener
- 1 teaspoon vanilla extract
- 1 tablespoon lemon juice
Instructions:
- In a medium saucepan, combine the cranberries, water, and sweetener. Bring to a simmer over medium heat.
- Cook for 10-12 minutes, or until the cranberries burst and the sauce thickens. Stir occasionally.
- Stir in the vanilla extract and lemon juice, then cook for another 2-3 minutes.
- Allow the sauce to cool before serving. It will thicken further as it cools.
Carbs per serving: ~3g (per 2 tablespoons)
Tip: If you prefer a smoother sauce, blend the mixture with an immersion blender once it’s cooked. This will give you a jam-like consistency that’s great as a side or spread.
Bonus: How to Adapt and Customize Your Keto Sauces
When it comes to making sauces, there are countless ways to tweak the recipes to suit your taste preferences. Here are some additional tips for customizing your keto sauces:
- Spices and Herbs: Don’t be afraid to experiment with different combinations of herbs and spices. For example, adding fresh basil to a tomato sauce or rosemary to a steak sauce can elevate the flavor.
- Thickness: If your sauce is too thick, you can always thin it out with a bit of water, broth, or more cream. Conversely, if it’s too thin, simmer it longer to reduce the liquid.
- Sweetness: For sauces that traditionally have a sweeter flavor, like BBQ or cranberry sauce, use keto-friendly sweeteners such as erythritol or monk fruit. Adjust the amount based on your taste.
- Add Fat for Flavor: Don’t hesitate to add fats like butter, ghee, or olive oil. These healthy fats not only enhance the flavor but also help keep your sauce creamy and rich without the need for high-carb thickeners.
Final Thoughts: Enjoying Flavor on Keto
Following a keto diet doesn’t mean you have to give up on your favorite flavors. With these keto-friendly sauces, you can add richness, depth, and complexity to your meals while staying true to your low-carb goals. Each of these recipes can be adapted to fit your personal taste, and they are perfect for pairing with meats, vegetables, and keto-friendly pasta alternatives.
Whether you’re whipping up a creamy Alfredo or slathering BBQ sauce on grilled ribs, these sauces will keep your meals exciting and full of flavor without adding unwanted carbs. So, get creative in the kitchen, and let these sauces become staples in your keto cooking repertoire!
This comprehensive guide should help you make all these delicious keto-friendly sauces with ease! Happy cooking, and enjoy the low-carb flavors!