Condiments and sauces can make or break a meal, but many store-bought versions contain hidden sugars, unhealthy fats, and preservatives that can knock you out of ketosis.
The good news? There are plenty of keto-friendly condiments and sauces that will add incredible flavor to your meals without the carbs!
This guide will introduce you to the best keto condiments and sauces, including store-bought options and homemade recipes, to enhance your keto lifestyle.
Table of Contents:
- What Makes a Condiment Keto-Friendly?
- Top 10 Keto Condiments You Can Buy or Make
- Best Store-Bought Keto Condiments & Where to Find Them
- Homemade Keto Sauces & Easy Recipes
- Pro Tips for Storing & Using Keto Condiments
- Pros and Cons of Keto Condiments and Sauces
- Conclusion
1. What Makes a Condiment Keto-Friendly?
A keto-friendly condiment should be:
✔ Low in carbs: Avoid hidden sugars, starches, and high-carb thickeners.
✔ High in healthy fats: Choose condiments with avocado oil, olive oil, or coconut oil.
✔ Free from artificial additives: Avoid preservatives, artificial sweeteners, and unhealthy seed oils.
✔ Sugar-free or naturally sweetened: Look for condiments sweetened with monk fruit, stevia, or erythritol.
2. Top 10 Keto Condiments And Sauces You Can Buy or Make
Here are the best condiments and sauces for keto:
1. Keto Mayonnaise
- Why it’s keto: Made with eggs and healthy fats.
- Pro tip: Opt for avocado oil mayonnaise instead of seed oils.
2. Sugar-Free Ketchup
- Why it’s keto: Regular ketchup is loaded with sugar, but sugar-free options exist.
- Best brands: Primal Kitchen, Heinz No Sugar Added.
3. Mustard (Dijon & Yellow)
- Why it’s keto: Contains zero sugar or carbs.
- Pro tip: Avoid honey mustard, which contains added sugars.
4. Hot Sauce (Without Sugar)
- Why it’s keto: Spicy and carb-free.
- Best brands: Tabasco, Frank’s Red Hot, Siete Foods.
5. Coconut Aminos (Soy Sauce Alternative)
- Why it’s keto: Has a similar umami taste to soy sauce but lower in carbs.
- Pro tip: Use it in stir-fries and marinades.
6. Keto BBQ Sauce
- Why it’s keto: Traditional BBQ sauce is full of sugar, but keto versions exist.
- Best brands: G Hughes Sugar-Free, Primal Kitchen.
7. Keto Alfredo Sauce
- Why it’s keto: Made with heavy cream, butter, and cheese.
- Pro tip: Use in pasta alternatives like zucchini noodles.
8. Keto Ranch Dressing
- Why it’s keto: Traditional ranch contains unhealthy oils; keto versions use avocado oil.
- Best brands: Tessemae’s, Primal Kitchen.
9. Keto Pesto Sauce
- Why it’s keto: Packed with healthy fats from olive oil and nuts.
- Pro tip: Use it as a dip, dressing, or pasta sauce.
10. Keto Marinara Sauce
- Why it’s keto: Low-carb and sugar-free versions exist.
- Best brands: Rao’s Homemade, Yo Mama’s Foods.
3. Best Store-Bought Keto Condiments & Where to Find Them
If you prefer ready-made condiments, here’s where to get the best ones:
- Amazon: Great selection of keto-friendly brands.
- Whole Foods & Sprouts: Stock up on keto-friendly dressings and sauces.
- Local grocery stores: Look for brands like Primal Kitchen, Tessemae’s, and Rao’s in the health aisle.
4. Homemade Keto Sauces & Easy Recipes
Easy Keto Mayo Recipe
✔ 1 egg
✔ 1 cup avocado oil
✔ 1 tsp Dijon mustard
✔ 1 tbsp apple cider vinegar
✔ Salt to taste
Instructions:
- Blend all ingredients until creamy.
- Store in a glass jar for up to a week.
Keto BBQ Sauce Recipe
✔ 1 cup tomato paste
✔ 1/4 cup apple cider vinegar
✔ 2 tbsp Worcestershire sauce
✔ 1 tbsp smoked paprika
✔ 1 tbsp monk fruit sweetener
Instructions:
- Mix ingredients and simmer for 10 minutes.
- Let cool and store in the fridge.
5. Pro Tips for Storing & Using Keto Condiments
- Refrigerate homemade sauces in airtight containers to keep them fresh.
- Batch-prep sauces to save time during meal prep.
- Use portion control to track carb intake accurately.
6. Pros and Cons of Keto Condiments and Sauces
Pros:
✔ Adds variety and flavor to keto meals.
✔ Helps curb cravings for high-carb foods.
✔ Supports meal prep for a more sustainable keto diet.
Cons:
✖ Some keto-friendly condiments can be expensive.
✖ Hidden carbs and artificial ingredients in store-bought options.
✖ Requires label reading to avoid non-keto ingredients.
7. Conclusion
Keto condiments and sauces can elevate your meals, making the keto diet more enjoyable and sustainable.
Whether you buy them or make them at home, these options will help you stay on track without sacrificing flavor.
Be mindful of ingredients, avoid added sugars, and experiment with homemade recipes for a truly keto-friendly experience.
