What Condiments Can You Eat on Keto?

by Pam Berg

Condiments can add so much to a meal. For dieters hoping to stay in ketosis, it is important to be very careful about what you use for condiments.

Everything from seasonings to sauces to dressings can have a lot of added sugar, calories and carbohydrates.

13 Condiments You Can Eat on a Keto Diet

Some condiments are naturally low-carb and keto-friendly. Others can derail your low-carb diet in a hurry if you are not careful. When looking for keto-friendly condiments, the key is zero sugar.

Spicy and Sugar-Free BBQ Sauce: Barbecue sauce is a great way to flavor meats ranging from ribs to chicken. Many sweet and smoky sauces are high in carbs. Spicy ones are likely to have lower carbs. Sugar-free sauces and those made with artificial sweeteners are even lower.
Hot Sauce: If you enjoy a little zip in your food, consider adding a little hot sauce.
Sugar-Free Ketchup: Traditional ketchup is made with sugar or high fructose corn syrup. There are delicious alternatives out there, such as sugar-free ketchup, which is made with no sugar (low carb). Some sugar-free ketchups are made with artificial sweeteners, making them no-carb or low-carb.
Marinades: Many meats benefit from marinading to add flavor before cooking. Choose your marinades carefully to be certain they do not have added sugar.
Marinara Sauce: Marinara is made from tomato sauce, olive oil and Italian seasonings.
Mayonaise: Real mayo has virtually zero carbohydrates. It can be used for anything from flavoring food to acting as a salad dressing.
Mustard: Mustard comes in many flavors. Plain old yellow mustard is very low in net carbs. Dijon mustard is also low in carbs. Honey mustard, on the other hand, has a lot of sugar and is not a good low-carb option.
Salad Dressing: While some salad dressings are high in carbs, there are many that are low carb. Make choices like Italian, vinaigrette, or Ranch dressing.
Tamari Sauce: Tamari is a Japanese soy sauce that is often gluten-free and has a lower carbohydrate content compared to traditional soy sauce. It has a similar flavor profile and can be used in a 1:1 ratio as a substitute.
Guacamole: Avocado-based guacamole is rich in healthy fats and can be enjoyed as a dip or a topping.
Hollandaise Sauce: Homemade hollandaise sauce made with butter, egg yolks, and lemon juice is keto-friendly.
Olive Oil: Olive oil is a healthy source of fats and can be used as a salad dressing or drizzled over vegetables.
Avocado Oil: Avocado oil is rich in monounsaturated fats and can be used in salad dressings or for cooking at higher temperatures.

Our Favorite Store-Bought Low-Carb Sauces

We reach for our 4 favorite keto sauces frequently to add some excitement to the main dish:

Is Ranch Keto?

Yes, Ranch dressing is a keto-friendly salad dressing. When picking a low-carb dressing, there are some things to remember.

Avoid any that say they are “low fat” or “low sodium” as they often add extra sugar. As with all of your keto foods, just be diligent about reading labels to make the best choices for your diet and lifestyle.

Condiments to Avoid on Keto

Traditional Ketchup: Traditional ketchup is often high in added sugars and should be used in moderation. Look for sugar-free or keto-friendly alternatives.
Traditional Barbecue Sauce: Many barbecue sauces contain high amounts of sugar and carbohydrates. Opt for sugar-free or make your own low-carb version.
Honey Mustard: Honey is high in carbohydrates, so honey mustard sauces may not be suitable for a keto diet. Choose mustard without added sugars instead.
Sweet Chili Sauce: Sweet chili sauces typically contain sugar, making them high in carbs. Check labels for sugar-free options or make your own keto-friendly version.
Teriyaki Sauce: Traditional teriyaki sauce is often sweetened with sugar. Choose a sugar-free or homemade version using keto-friendly sweeteners.
Maple Syrup: Maple syrup is high in sugar and carbohydrates. Consider using sugar-free syrups or keto-friendly alternatives.
Relish: Some relishes contain added sugars, so check labels and opt for sugar-free varieties.
Regular Salad Dressings: Many store-bought salad dressings contain added sugars and unhealthy fats. Choose dressings with minimal carbs and healthier fats like olive oil or make your own.
Soy Sauce (Regular): Traditional soy sauce can be high in carbohydrates. Opt for tamari or coconut aminos as lower-carb alternatives.
Fat-Free Dressings: Fat-free dressings often contain higher amounts of sugars to compensate for reduced fat content. Choose full-fat dressings with minimal carbs.

Spicing Up Your Food the Low-Carb Way

Powdered spices are another great way to flavor your food without adding carbs. Spices such as onion powder, garlic powder, red pepper, etc. will spice up your life without wrecking your diet. You can also cook with lime or lemon juice, alcohol like red wine, or fresh herbs such as cilantro, basil or thyme.

If you are not dairy-free, you can make delicious sauces using heavy cream, cheese or sour cream. Sliced avocado or guacamole adds healthy fats and an interesting flavor dimension without adding carbs. In other words, there really are limitless options out there. When you start to meal plan you do not have to get stuck in a flavorless rut.