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12 Keto Condiments to Enjoy Fear-Free
Keto Diet

12 Keto Condiments to Enjoy Fear-Free

Written by Edibel Quintero, RD | Medically reviewed by Medically reviewed by Rosmy Barrios, MD
Published on 2022 July 11
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6 min

Are you feeling disappointed with your new keto diet? Try all of these condiments to spice up your food.

Are you feeling disappointed with your new keto diet?

You might be missing your favorite carbs. You know, pizza, pastries, and white pasta. They taste good, and that’s why we love them. But they’re not permitted on the keto diet for a reason.

Practicing a diet proven for weight loss doesn’t mean eating plain, flavorless foods. Little realize that there are lots of keto-friendly products packed with flavor, including keto-friendly condiments.

There are plenty of options to enrich your meals, from sugar-free salad dressings to your own homemade keto sauces.

This article discusses the top 12 keto-friendly condiments to add to your grocery list without feeling guilty.

12 Best Keto Condiments to Spice Your Food Up

#1 Mustard

Mustard is a flavor-dense condiment made from mustard plant seeds. The crushed seeds are usually added to water, wine, or vinegar. It’s a relatively simple recipe that works well as a cooking ingredient or served with meat dishes.

Check the label on the mustard for any additives. Those without sugars or sweeteners are perfect for the ketogenic diet as they’re very low in calories and macronutrients. Sweetened mustards such as honey mustard have more carbs due to sugar content.

Keep things simple with yellow mustard, or try spicy brown mustard for a fiery kick.

#2 Chimichurri Sauce

Chimichurri is a light and refreshing sauce made from chopped herbs (usually parsley and oregano), olive oil, garlic, and red wine vinegar. 

It’s the perfect condiment for meat dishes as it’s easy to whip up yourself from scratch. With a chimichurri keto recipe, you can make sure the carb count is low, rather than risking it with store-bought versions.

#3 Guacamole 

We’ve got great news. You can eat guacamole on the keto diet! This vibrant green condiment is so versatile that you can pair it with various meals or simply use it as a dip with your favorite keto snack, like veggies or keto chips.

It’s ultimately an avocado-based dip, so it’s deliciously rich in healthy fat. Make your own to avoid going over your carb limits. 

#4 Hot Sauce

Turn up the heat on your keto diet with hot sauce. It’s a spicy condiment made from chili peppers and usually vinegar and salt. Hot sauces come in various forms, from liquids to pastes, but most are suitable for keto.

This table condiment provides a quick trick to spice up whatever you’re eating. Whoever tries to tell you keto foods have no taste couldn’t be more wrong!

#5 Mayo

Mayo, short for mayonnaise, is a thick, creamy sauce made from egg yolks, oil, and vinegar or lemon juice. It’s an ideal table condiment for keto dieters as it’s high in fat and low in protein and carbs. 

It goes great with other low-carb foods, like beef burgers, sandwiches, and various other keto dishes.

As with most branded condiments, it’s better to knock up your own keto mayonnaise. If you like, you can even create a quick spicy mayo using spices or a dash of hot sauce.

If you prefer a plant-based condiment, try avocado oil mayonnaise.  

#6 Balsamic Vinaigrette

Balsamic vinaigrette is a world-favorite salad dressing. Originating in Italy, its tangy, intense flavor instantly lifts any salad bowl or veggie dish.

It’s made from unfermented grape juice and has a rich, dark color.

Most balsamic vinegar is keto-friendly and a great addition to the pantry of any keto dieter. It’s easy enough to make, too, if you want to avoid any added sugar or sweeteners. 

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#7 Sour Cream

Sour cream is usually off-limits for people who want to lose weight, as it’s high in saturated fats. As fat is encouraged on the keto diet, it makes an excellent condiment. So, go ahead!

Sour cream is a dairy product fermented using certain kinds of bacteria. It’s deliciously creamy and is an excellent addition to cream-based recipes like creamy broccoli soups or as a dipping sauce alongside guacamole. We recommend a squeeze of lime juice for a kick.

Two tablespoons contain 2g of carbs, according to USDA, so you’re well within your limits.

#8 Sugar-Free BBQ Sauce 

BBQ sauce, abbreviated from barbeque sauce, is a distinctive sauce used as a condiment or for various cooking purposes, from marinades to basting.

It’s a fantastic addition to many keto foods, particularly poultry.  

Many grocery store brands of BBQ sauce contain carbs and preservatives that are not keto-friendly. Fortunately, keto BBQ sauce is available, and when you find it, you’ll never look back. When shopping, you need to look for an unsweetened variety that won’t jeopardize your keto diet.  

#9 Ranch

Ranch sauce or ranch dressing is an American salad dressing. 

It’s made with several ingredients, including buttermilk, garlic, onion, sea salt, herbs (notably dill and chives), and spices. It’s mixed with other milky ingredients like mayonnaise.

You have to be careful with ranch dressing, as buttermilk is high in carbohydrates. Although a primary ingredient, many keto ranch dressings swap buttermilk for heavy cream or sour cream. 

Most generic brands have extra carbs and sugar, so always check the label before purchasing. 

#10 Sugar-Free Ketchup

Ketchup is a beloved table condiment known for its sweet, tangy taste. It’s often referred to as tomato sauce, although it is not a traditional tomato sauce. 

Ketchup is made from tomatoes, salt, vinegar, natural flavor, and spices. Unfortunately, it has added sugar, making it unsuitable for the ketogenic diet. 

To limit your sugar intake and prevent throwing your diet off-course, find a keto ketchup recipe online where you can leave out the extra sugar. Alternatively, you can make a healthier, general tomato sauce for low-carb pasta dishes, a pizza sauce, or marinara sauce.

#11 Soy Sauce

Soy sauce is a firm favorite among keto dieters. This salty, liquid condiment is made from fermented soya beans and is traditionally used in Asian cooking. Think sushi, noodle dishes, stir-fries, and warm salads. 

Most brands of soy sauce are low-carb, so it’s a real keto-friendly treat. But it’s important to look out for soy sauces low in sodium, as many have a high salt content. 

Fortunately, you only need a splash as it’s very rich. 

#12 Apple Cider Vinegar

Apple cider vinegar makes for a worthy keto condiment as it won’t negatively impact your diet. 

It’s not recommended, but you’d consume around three calories if you were to drink a tablespoon of undiluted ACV. When you dilute it with water, it has zero calories.

There are barely any carbs, so there’s no issue with apple cider vinegar on the keto diet.

It has several potential health benefits, and while many choose to drink it, it makes a surprisingly delicious salad dressing. Just watch out for your teeth, as ACV is highly acidic. 

A Word From Nutritionist

The ketogenic diet is praised as a low-carb diet for losing weight.

It involves cutting back on carbs and eating lots of healthy fats that provide good nutritional value. Top examples include extra virgin olive oil, avocado oil, coconut oil, organic eggs, and fatty meats.

But it doesn’t end there. Dozens of keto recipes are available for making keto-friendly meals with keto sauces and dressings to add. Despite saying goodbye to carbs, it’s easy to keep yourself satisfied on keto.

It must be said that the keto diet isn’t suitable for everybody. Like any diet, it comes with risks and potential complications. You should always seek professional health advice before attempting a low-carb diet.

There’s no reason to keep your meals plain for those who can handle the keto adjustments safely. Get your keto fats from keto condiments like guacamole, ranch dressing, and mayonnaise in addition to your keto meals.

Keep in mind that you should avoid trans fats and limit saturated fat.

Conclusion

We’ve explored several tasty keto condiments you need to add to your keto diet. There’s nothing quite like a sauce or dip to spruce up your ketogenic diet foods. 

If you’re not big on flavor, keep it simple and add a drizzle of extra virgin olive oil or avocado oil to your keto meals for an extra hit of healthy fat. 

The keto lifestyle features lots of tasty foods. There are plenty of keto recipes to get you started and at least 12 low-carb condiments to play with! Check labels, calculate net carbs, and make the most of your new diet.

Written by
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
Medically reviewed byRosmy Barrios, MD
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