Until recently there haven’t been many low-carb keto condiments and sauces to choose from. But now brands and keto cooks alike have caught on to the need for low-carb high-fat versions of staple sauces, dips, and marinades.
Here’s a list of the 8 best keto condiments, each with a choice between a delicious DIY recipe or high quality store-bought option.
Invented in France way back in the 1800’s mayonnaise is now a $1.3 billion dollar U.S. industry. Throughout its history mayonnaise has always been keto. Though some brands add sugar, the most popular brands are still zero-carb foods.
The ingredients of most mayos are just oil, eggs (yolks), vinegar, lemon juice, salt, and sometimes paprika or other spices.
But that doesn’t mean basic store-bought mayo is healthy. In fact, mayonnaise mostly contain industrial vegetable oils high in omega-6 and polyunsaturated fatts that can become oxidized and lead to inflammation in the body.
Fortunately, brands like Primal Kitchen and Kinsingtons are catching on to the need for mayo made with olive oil and avocado oil that have less polyunsaturated fat.
Jettisoning the white vinegar and rapeseed oil of commercial mayo for apple cider vinegar and avocado oil, this recipe will fuel ketosis without fueling inflammation.
And if you’re on the carnivore diet, substitute oil for liquid bacon grease.
Most people think of bbq sauce as tangy and sweet, but you can still get that classic bbq flavor without all the sugar and carbs. In fact many regional and traditional bbq sauces don’t actually call for added sugar. So you can think of keto bbq sauce as a return to the roots of bbq flavor.
Again primal kitchen gets the nod. Though other brands offer great choices, we appreciate the variety of primal kitchens flavors.
This South Carolina inspired keto BBQ sauce can liven up pretty much any keto meat, and even make nutrient-packed organ meats more of a treat than a chore. Try it as a dip with pan fried sweetbreads.
Commercial ketchup is loaded with high-fructose corn syrup which can quickly spike your blood sugar, damage your glycocalyx, cause premature aging via glycation, and contribute to insulin resistance and diabetes. Even small amounts of sugar can trigger carb addiction.
Luckily there are a number of tasty low-carb ketchups on the market. And you can easily make your own!
Keto Classic Ketchup by Yo Mama’s Foods offers a zero-carb option. But overall we prefer the flavor of G Hughes Sugar Free Ketchup, with only 1 gram of carbs per serving.
Ranch is just about the most comforting and keto-friendly dressing out there. This is a real asset when making the transition to keto, since for most people a ketogenic diet means giving up a lot of other comfort foods.
However, most store bought ranch dressings, even “keto-certified” varieties are loaded with inflammatory seed and vegetable oil along with gum emulsifiers and preservatives.
Primal Kitchen Ranch dressing comes closest to meeting our standards thanks to an ingredient list that includes avocado oil, apple cider vinegar, and organic seasonings. It does however have some gums to maintain a consistent texture.
For people that tolerate dairy, cheese on keto can be a staple source of fat, protein, and delicious whole-food variety.
Keto cheese sauce is a way to make your cheese even more versatile. You can pour it over steak, organ meats, and low-carb vegetables to boost both your fat intake and gastronomic pleasure.
Unfortunately, all store-bought cheese sauces we’ve come across are made with some combination of powdered cheeses, gum stabilizers, and usually have synthetic preservatives.
The good news, it’s really easy to whip up keto cheese sauce on your own, and it’s way tastier!
Ordering an extra side of aioli when eating out on keto is a great hack to boost your macros. And it makes a great addition to keto vegetables and meats alike.
Again Primal Kitchen Aioli leads the pack thanks to their avocado oil base.
Though most commercial mustards are a low carb food, they almost always include processed ingredients like xanthan gum stabilizers and sulfur dioxide preservatives.
This is not the case for Nobel Made The New Primal Coarse Dijon Mustard. This mustard leads the pack with a short list of whole foods ingredients and only 1 carb per serving. Finding a good keto mustard is also crucial when creating more complex low carb sauces on your own, since mustard is often a key ingredient.
Also worth noting is to avoid honey mustard on keto, since it will certainly include added sugars.
If you’re a stickler about choosing the purest ingredients, or you’re just a DIY keto condiment enthusiast, here’s an easy keto mustard recipe to add to your repertoire.
The most popular soy sauces are naturally low in carbs with around 1 gram per 1 tablespoon serving.
However, some people wonder if there are healthier and gluten-free options. That’s where alternative umami-packed sauces come into play.
Popular alternatives to soy sauce on keto include Bragg’s Liquid Aminos, and Coconut Aminos by Coconut Secret. Both are gluten free while combining complex umami flavor thanks to more than a dozen different amino acids.
Either of these options can add savory complexity to your keto meals, especially those that feature fatty keto fish.
Though part of the beauty of a keto diet is how it simplifies your eating, that doesn’t mean it has to be boring.
These seven essential keto sauces and condiments can liven up pretty much any keto dish.
Keto sauces and condiments can be especially helpful when you’re getting used to a nose-to-tail way of eating that incorporates nutrient-rich but unusual tasting organ meats.
All the store-bought options we recommend have the simplest and purest ingredients we could find. While the DIY keto sauce and condiment recipes empower you to chose the very best ingredients.
Bon appetite!
We’re a global community of seekers, healers, and doers committed to reclaiming health on our own terms. When you join the Kiltz Mighty Tribe (KMT), you’ll gain access to education, support, and collective wisdom.