Ketogenic Diet Food List: Everything You Need to Know
Condiments and Sauces
Below, you’ll find a visual idea of condiments that are commonly consumed on a ketogenic diet. Sometimes there is a lot of added sugar in just a teaspoon of sauce; double check nutrition labels to make sure it fits into your macros.
Sauces, gravies, and condiments, on the whole, have a lot of a gray area on keto. Generally, if you want to be strict, you should avoid all pre-made sauces and condiments unless listed below. They can have added sugars or use sweeteners that aren’t friendly on the ketogenic diet.
If you choose to make your sauces and gravies, you should consider investing in guar or xanthan gum. It’s a thickener that’s well known in modern cooking techniques and lends a hand to low carb by thickening otherwise watery sauces. Luckily there are many sauces to choose from that are high fat and low carb. If you’re in need of a sauce then consider making a beurre blanc, hollandaise or simply brown butter to top meats with.
Although great in health and theory, you may be like many others and not have the schedule to be able to make everything from scratch. Although it varies from brand to brand (make sure to read the ingredients), standard pre-made condiments for keto include:
- Ketchup (choose low, or no sugar added)
- Hot Sauce
- Mayonnaise (choose cage-free and avocado oil where possible)
- Sauerkraut (choose low, or no sugar added)
- Relish (choose low, or no sugar added)
- Worcestershire Sauce
- Salad Dressings (choose fattier dressings like ranch, caesar, and unsweetened vinaigrettes)
- Flavored Syrups (choose acceptable sweeteners)
Try to err on the side of caution when it comes to keto condiments that are pre-made. Make your sauces and gravies using thickeners, and try to make your own condiments where applicable. Always double check the nutrition and ingredient list on your food to make sure that it fits in with your dietary requirements.
If you need some more ideas on how to use sauces and condiments in recipes, consider reading our keto cheat sheet >