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What sauces can I have on the keto diet?
The keto diet can be difficult at first when figuring out what you can and can’t eat. Limiting carbs, fats and sodium only become more difficult when they are hidden in everyday products. An easy way to enjoy variety while stress-free of labels is to indulge in Keto-friendly sauces. Keep reading our guides to keto sauces to learn how much hidden sugar and carbs is found in regular store bought sauces and condiments.
Some of our recommendations & substitutions:
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Instead of tomato sauce reach for mustard which on average contains half of the amount of sugar.
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Instead of BBQ sauce that has an average of 18 grams of carbs per 100 grams try for aioli or hot sauce which contains less than 5 grams of carbs.
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Mayonnaise is a golden treasure of healthy fat with many ranges that contain olive oil and low carbs.
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Soy sauce is also a healthy alternative condiment that contains 4 grams of net carbs
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Surprisingly there are large amounts of sugar in pasta sauce! In this case, shopping for no sugar options in each brand is ideal or looking for local and organic options
Keto Friendly Sauce Options with Marcos
Food tastes better with a little something — a buttery sauce, a spicy dip, a flavorful relish, a savory marinade. And a keto diet allows plenty of room for enough fat to enjoy every meal.
Here are a few options you can add to your cart the next time you’re shopping for keto friendly options:
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Extra virgin olive oil is incredibly versatile and can be easily used in a ketogenic diet. As a pure fat source olive oil contains no carbs
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Mayonnaise is the perfect condiment for the Keto Diet because it consists of high fat, low protein, and zero carbohydrates. It also has many health benefits that can help you maintain Ketosis and achieve your weight loss goals on the Keto diet.
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Heavy Cream contains only 1.75 grams of carbs per 1/4 cup serving(59 mL), both heavy and whipping cream can be considered keto-friendly.
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Vinaigrette: Traditional vinaigrettes, creamy dressings, such as blue cheese, ranch, or thousand island can be keto and high fat, low sugar options exist
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Aioli (1 tbsp) contains 0g total carbs, 0g net carbs, 9g fat, 0g protein, and 80 calories.
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Coconut oil is perfectly keto-friendly. Because it's pure fat, it can help you meet your increased fat needs without adding any carbs to your diet. Coconut oil also contains saturated fats, most of which are medium-chain triglycerides (MCTs)
MCTs is a type of fat that may boost fat burning.
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Tabasco/Hot Sauce is Keto-friendly with 0g grams of net carbs per serving.
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Soy sauce can be included on a keto diet and has about 0.7 grams of net carbs per tablespoon. Soy sauce is used across the world as a staple ingredient in many dishes. It is also used as a marinade or dipping sauce and is incredibly common even for those following strict diets like paleo or keto.
Summary
For instance, condiments like vinegar, mustard, hot sauce, garlic, chicken broth, and mayonnaise made with olive oil have virtually no carbs. If unsure, always check the nutrition label, alternatively check out Onketo’s range of keto friendly sauces and condiments.
How to Pick Keto Friendly Sauces & What to look out for?
When it comes to the keto diet, sauces you should look out for should contain higher fats, moderate protein and less sugar and carbs. Ideally less than 5g of carbs per serve so that you can keep within your daily limit of 50g of carbohydrates per day.
Regular hot sauces can contain up to 97% more sodium when compared to keto-friendly sauces.
When reaching to add flavour lean towards natural oils, fats which can be found in our range of Keto sauces and condiments.
You’ll find that keto sauces are also sweetened naturally with balsamic vinegar, monk fruit or stevia.
Why is sugar content in sauces and condiments higher than you think?
Brands will add additional sugar to offset the acid and bitterness left from chemical additives and preservatives.
Even healthier low fat condiments will compensate for the flavour by loading the product with added sugar. These condiments are loaded with sugar and other variations such as high-fructose corn syrup, molasses, and cane syrup.
Sugar sneaks into the most unexpected dipping sauces, spreads, and dressings.
For example a suggested tablespoon of tomato sauce can contain up to 4g of Sugar.
However most people won’t measure a serving and can easily spread over 2 Tbsp of Tomato Sauce over fries/hotdogs and consume over 8grams of sugar without knowing it.
Can you substitute Keto-friendly sauces and condiments in recipes?
Yes! Absolutely. It’s important to begin implementing keto sauces and condiments in your pantry in order to easily implement them in your everyday life, gourmet recipes and afternoon delights!
Store Bought Sauces Vs Onketo Sauce Range
As an example Woolies Tomato Sauce contains Approx. 25g of Carbs per 100g and Approx 20.4g of Sugar per 100g.
Meanwhile Good Sauce Tomato Sauce available at Onketo only contains 6.2g of Carbs and 5.6g of Sugar per 100g.
While this does not seem like a huge difference, small substitutions over several meals during a keto diet will make sure that you don’t accidentally intake too much sugar and carbs that kick you out of ketosis.
Keto Friendly Salad Dressing Recipe
Keto Ranch Dressing
While traditional ranch dressing is made with buttermilk and potentially loaded with sugar, this quick recipe swaps it out for sour cream, mayo, and heavy cream.
Providing the same flavor with reduced carb and increased fat contents. Control what goes in your salad dressing with our own Keto Friendly Ranch Dressing.
Ingredients
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1/2 cup (120 grams) of sour cream
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1/2 cup (120 grams) of mayo
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1/4 cup (60 ml) of heavy whipping cream
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1 tsp of chopped chives
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1 tsp of dried dill
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1 tsp of onion powder
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1 tsp of garlic powder
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1–2 tsp (5–10ml) of fresh lemon juice
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Salt and pepper to taste
Instructions
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Combine all ingredients in a bowl or container with a lid.
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Stir well.
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Refrigerate for a couple of hours to serve chilled or serve it immediately at room temperature.
Keto Sauce and Condiment Brands
Walden Farms offer a range of delicious sauces, toppings, dips, salad dressings and marinades to complement your favourite healthy foods. Offering irresistibly sweet, calorie free products that use real fruit and vegetable extracts, cocoa powder, natural flavors and plant-based colors.
Undivided Food Co offering Good Sauces Australia’s first low carb Tomato, BBQ and Hot Habanero sauces made with organic tomatoes and a clean, low carb, gluten free Sweet Chilli sauce. Along with Good Fats Keto Friendly Mayo, Aioli and Chilli Mayo are Australia’s only mayonnaise range made with olive oil and free range eggs.
Where can I buy keto condiments in Australia?
There is a range of Keto Sauces available under the Onketo brand including Walden Farms, Undivided Food Co and Hawthorne Hill Farm. With one of the widest ranges of low-carb dressings, marinades and sauces in Australia ready to transform meals and save your waistline
We offer delivery across Australia with Free Shipping on all orders over $99
Purchase from our Keto Sauces and Condiments range now at Onketo.