What Sauces Are Keto-Friendly? A Complete Guide

If you're on a ketogenic diet, you're no stranger to analyzing food labels and monitoring every gram of carbs. But have you thought about the sauces and condiments you're using? While many may seem harmless, some are loaded with hidden sugars and carbs that can throw you out of ketosis.

Don’t worry... we’ve got you covered with this detailed guide on what sauces are keto friendly.

From familiar pantry staples to craft sauces with a kick, this guide will help you make smarter, tastier choices on your keto journey.

Key Takeaways

The keto diet is a popular low-carb, high-fat diet that has been proven to aid in weight loss and improve overall health.

Incorporating flavorful sauces into your keto meals can help keep you satisfied and motivated on the diet.

Choose sauces with minimal or no added sugars and check the nutrition label for carb content.

Some keto-friendly sauce options include hot sauce, mayonnaise, guac, and ranch.

Be creative with your sauce choices and don't be afraid to experiment with new flavors.

What Is a Keto Diet, and Why Do Sauces Matter?

The keto diet focuses on consuming low carbs, moderate protein, and high fats to encourage your body to enter ketosis. Ketosis is a state where your body burns fat instead of carbs for energy.

Sauces and condiments can be sneaky carb sources, often adding sugar and unnecessary ingredients to your meals. Knowing which sauces are keto-friendly ensures you're sticking to your goals without sacrificing flavor.

The keto diet doesn't work unless you enter into what is called a state of ketosis. This is when your body starts to burn fat for energy instead of glucose. The fewer carbs you consume, the quicker you will enter ketosis. This is the main reason why sauces matter in this diet - they can easily add hidden carbs and throw you out of ketosis and off your progress.

Uh oh!

Benefits of Using Keto-Friendly Sauces

• Enhances Flavor: Elevate simple dishes with bold, low-carb flavors.

• Adds Healthy Fats: Many keto-friendly sauces, like mayonnaise and guacamole, are packed with the healthy fats your diet needs.

• Keeps Meals Exciting: With the right sauces, your meals never have to feel repetitive or boring (which is very easy on the keto diet).

Now, with all of that being said, let's talk about what sauces are keto friendly.

6 Keto-Friendly Sauces You’ll Love

Here's a breakdown of some sauces that complement your keto lifestyle perfectly:

1. Hot Sauce (Sugar-Free Variety)  

Hot sauce is a keto friendly gem. Made with chili peppers, vinegar, and spices, it’s incredibly low in carbs and calories. Just ensure there’s no added sugar by checking the label.

We recommend trying craft hot sauces like Mikey V’s Pineapple Habanero hot sauce for a bold flavor twist! Just remember, not ALL hot sauces are keto friendly, you need to choose ones that don't contain sugar.  Avoid ones with more sugar, like Sriracha.

Oh, and not to mention, chili peppers are great for your health!

2. Mayonnaise  

Traditional mayo, made with egg yolks and oil, is a keto staple. In fact, if you choose the right one, it's one of the most friendly keto sauces to use. Mayo can be great because it has no sugar or carbs, it’s full of fat (which is exactly what you need on keto), and it’s absolutely delicious. 

Look for versions made with avocado or olive oil for a healthier option.

Tip: Use mayo as a base to create your own dressings by adding fresh herbs and spices.

3. Mustard  

Mustard, especially yellow or Dijon, typically contains no carbs or added sugars. Avoid honey mustard unless it specifies sugar-free sweeteners like erythritol or stevia.

It's similar to hot sauce; it can be AMAZING on the keto diet, but you need to check the label and ensure that it doesn't contain sugar... otherwise, you should skip it.

You can also make your own homemade mustard that is keto friendly. Here is a great recipe for one.

4. Guacamole  

Avocados are a keto superfood, and guacamole is the perfect creamy, low-carb accompaniment. Keep it simple with basic ingredients like lime, garlic, and cilantro to avoid high-carb additives like tomatoes or onions.

You can find some store-bought ones that are keto-friendly, but always make sure to check the label and ensure it doesn't have too much tomato and onion, as that can add up on the carbs. On the keto diet, you have to avoid carbs at all costs!

5. Soy Sauce (or Coconut Aminos)  

Soy sauce is excellent for marinades and stir-fries, but use it sparingly due to its sodium content. If you’re avoiding soy, coconut aminos make a sweeter, slightly higher-carb alternative. Always check for hidden sugars before pouring!

Soy sauce is a staple in many Asian cuisines and adds a rich, savory flavor to dishes. However, traditional soy sauce is not keto-friendly as it contains high amounts of carbohydrates. You'll need to check the labels.

6. Ranch Dressing  

Ranch fans, rejoice! Ranch is one of our favorite condiments, and thankfully is keto friendly. Many store-bought ranch dressings are low-carb and high-fat.

Look for sugar-free or keto-branded options for peace of mind. Combine ranch with hot sauce for a fiery dip that pairs wonderfully with veggies.

What Sauces to Avoid on Keto

Now that we've talked about the best sauces to use on the keto diet, let's talk about what sauces to avoid on keto.

Not all sauces are created equal. Plain and simple.

Some are brimming with hidden sugars and should be avoided or replaced with keto-friendly versions:

• Ketchup (unless it’s sugar-free, like Primal Kitchen’s keto ketchup)

• BBQ Sauce (opt for low-carb options like G. Hughes)

• Sweet Chili or Teriyaki Sauces

Avoid sauces listing high-carb sweeteners like corn syrup or cane sugar in the first few ingredients.

FAQs About Keto Sauces

Q: What sauces can I have on keto?  

A: Stick to sugar-free hot sauce, mayo, mustard, guacamole, soy sauce, and ranch dressing. Always check labels for hidden carbs and sugar.

Q: What condiments are not keto-friendly?  

Q: What sauces have no sugar?  

A: Is mustard sauce keto-friendly?  

How to Choose the Best Keto-Friendly Sauces

• Check the Label: Look for sauces with 0-1g net carbs per serving.

• Avoid Hidden Sugars: Check for sugar, honey, or high-fructose corn syrup in the ingredient list.

• Stick to Simple Ingredients: Fewer ingredients usually mean fewer carbs.

• Make Your Own Sauces: One of the best ways is to make your own keto friendly sauce.

Elevate Your Diet With Keto Friendly Sauces!

By choosing the right condiments, you can enhance your meals while staying on track with your keto diet. When considering what sauces are keto friendly, remember to prioritize low-carb options, avoid hidden sugars, and opt for sauces made with simple, natural ingredients.

Choosing the right sauces can make or break your keto experience. Whether you’re dousing your eggs in hot sauce or spreading guacamole on lettuce-wrapped burgers, the right flavors can keep you satisfied and motivated.

Looking for hot sauces to add to your keto lineup? Head to Mikey V’s Foods and explore their craft, keto-friendly sauces like our I Love Tacos Hot Sauce or Pineapple Habanero. Add some heat to your meals while sticking to your keto goals!

Have more keto friendly sauce suggestions? Share them in the comments below!