If you’re on the ketogenic diet and looking for a way to add some variety to your meals, look no further! For convenience and to save time, the following list of dips, sauces, and spreads are available as store-bought options.
Since some manufacturers add unnecessary carbs and sugars, be sure to check the nutrition label for nutrition values before buying. Additionally, make sure you know how to read a nutritional label and not to let the big companies mislead you.
Many store-bought sauces are full of carbs and sugars, which puts you at a higher risk for developing health conditions such as diabetes.1 In addition, many of those sugars are from high fructose corn syrup, which can be even more harmful to your health than other forms of sugar.2
Below is a list of sauces, dips, and spreads that are sure to add some big flavor to your meals without derailing your ketogenic goals. Be adventurous and pair one of these keto-friendly condiments with your next meal!
With 0g of sugar and carbs for 1 serving, yellow mustard is a no-brainer for the keto diet. While it often comes second to ketchup, it has a strong flavor that brings out the best in your bunless burger or your favorite keto-friendly deli meat.
When yellow mustard just won’t do and you need a sharper flavor, dijon mustard is a great choice. Like yellow mustard, it’s 100% guilt free – it naturally has 0g of sugar and 0g of carbs per tsp.
While ketchup may seem harmless at first glance, most ketchups have added sugars and more than 1g of carbs and sugar per serving.
Look for ketchups that have no added sugars or sugar alcohols and 1g or less of carbs and sugars to indulge your ketchup cravings without disrupting your ketogenic goals.
Full fat mayonnaise is often considered a diet trap – but not on the ketogenic diet. In fact, mayonnaise is well suited to the ketogenic diet with 0g of carbs and sugars per tbsp. Opt for olive oil varieties to get more monounsaturated fatty acids.
Fortunately for us, mayonnaise comes in a variety of flavors boasting similarly impressive stats of 0g of sugar and carbs per serving. From roasted garlic to chipotle, the flavor options are sensational and plentiful.
Sriracha mayonnaise is a flavored mayonnaise – but it is so delicious it deserves a special mention on its own! Sriracha mayo has only 1g of sugar and carbs compared to 3g in regular sriracha, which makes it an excellent compromise for sriracha lovers!
If you’re one of those people who loves to add hot sauce to pretty much everything, you’re in luck! With 0g of carbs and 0g of sugar, feel free to throw some hot sauce on anything that needs a kick!
Like hot sauce, buffalo hot sauce is keto-friendly and bursting with flavor. With 0g and sugar and carbs it’s keto-friendly and will transform your any protein dish in a flash!
Creamy dressings such as ranch and blue cheese will make any keto-friendly vegetable a delicious flavor experience.
Different varieties of traditional flavors are available on shelves today, such as garlic parmesan ranch- so feel free to mix it up! With less than 1g of sugar and carbs per serving, creamy dressings are great to have on hand to top off dishes or use as a dip!
Many oil-based salad dressings have lots of unnecessary carbs and sugars, so scout out a simple dressing with oil, vinegar, and herbs to add flavor and nutrients to your meals.
With 0g of carbs and sugars for a simple dressing, you can load on the flavor without worrying about getting off track from your keto goals!
Alfredo sauce seems like an indulgence, but with less than 1g of sugars and 2g of carbs it gets the green light on the ketogenic diet! Alfredo sauce isn’t just for pasta either – pair it with veggies or protein for a creamy and satisfying meal.
Composed primarily of herbs, spices, and oils, chimichurri sauce has less than 1g of sugars and 2g of carbs per serving. Chimichurri makes a flavorful addition to steak, poultry, and even seafood.
While many of the dishes that pesto accompanies may be carb laden, such as pizza and pasta, the pesto itself has less than 3g of carbs and 1g of sugar. Use as a light dip or topping on your favorite Italian dishes and enjoy!
Traditionally served with Greek food, Tzatziki is a great addition to any keto-friendly veggie platter. With 1g of sugar and less than 2g of carbs per serving, it adds a unique flavor to your plate without costing you a lot of carbs. Some varieties are even made with greek yogurt for a little extra protein!
With less than 1.5g of carbs and less than 1g of sugars, nacho cheese is a delicious, spicy, creamy sauce that will elevate any plate of food from good to great!
Pair with some of the other keto-friendly sauces and dips on this list, such as guacamole, for a meal that’s filled with flavor!
Horseradish is an underappreciated condiment. While it’s heat is not handled by all, it packs a serious flavor punch that pairs perfectly with a variety of dishes.
With less than 1g of sugar and carbs per serving, it’s ketogenic friendly and high in flavor…and a little goes a long way!
Cream cheese can accompany plenty more than bagels. It’s velvety smooth texture and mild flavor make it a fantastic addition to many dishes. With just less than half a gram of sugar and carbs per serving it’s a great fit for the ketogenic diet.
Sour cream is another dairy entry on our list that is well known for its delicious flavor profile and versatility. Like cream cheese, it has less than half a gram of carbs and sugar per serving.
Add sour cream to your favorite ketogenic egg dish or serve with vegetables for a simple dip that packs big flavor.
Store-bought guacamole has come a long way in recent years. You can find options that are full of fresh flavor with few added ingredients to keep its carbs low and nutrition high.
It contains 0g of sugar and just 1g of carbs per serving it’s ketogenic friendly. Not only that, guacamole is good for your metabolism too!3
Not only does apple cider vinegar pack a ton of flavor into a small amount, but it’s incredibly low in sugar and carbs – less than 0.5g of each per serving!
It also has additional health benefits including possible positive effects on glucose response and helping you feel satisfied.4 Add a dash along with healthy oils to salads for a bright tangy flavor that will delight your senses.
BBQ sauce can be surprisingly laden with sugars and carbs – up to 6g of sugar and 7g of carbs per 1 tbsp serving! Fortunately some manufacturers have found a way to create flavorful BBQ sauces that have less than 1g of sugar and carbs per serving without sacrificing flavor.
Scan the shelves in the grocery stores for low-sugar varieties when planning your next BBQ – you don’t have to sacrifice flavor or convenience on the ketogenic diet!
Often overlooked, remoulade is a delicious accompaniment to seafood dishes. More than that, it’s a great accompaniment to the ketogenic diet too. With 0g of sugars and just 1g of carbs it will satisfy your palate and your conscience all in one go.
Comprised of garlic, olive oil, and sometimes egg, aioli easily fits into the ketogenic diet. With no sugars and no carbs per serving, it may be your new favorite condiment! Drizzle over vegetables or protein dishes for extra healthy fats and great flavor.
If you want to add a flavorful twist to your next steak without adding loads of carbs, add bearnaise sauce to your grocery list. With 1g of carbs and less than 1g of sugar per serving, it’s keto friendly and deliciously smooth.
Butter adds a flavorful touch to many different dishes. With herbed butters, the flavor factor is amplified and the results are delicious. Not only that, with 0g of sugar and carbs you can feel free to indulge in these spreads and stay right on track towards your ketogenic goals!
Don’t be afraid to experiment with this list of guilt-free sauces, dips, and spreads. With a little creativity and some planning ahead at the grocery store, it’s easy to add some delicious flavor and variety to your ketogenic snacks and meals.
Adding variety to your ketogenic diet will help to keep you satisfied and energized to stay on track!
1. Sonestedt, Emily et al. “Does High Sugar Consumption Exacerbate Cardiometabolic Risk Factors and Increase the Risk of Type 2 Diabetes and Cardiovascular Disease?” Food & Nutrition Research 56 (2012): 10.3402/fnr.v56i0.19104. PMC. Web. 19 Apr. 2018.
2. Bocarsly, Miriam E. et al. “High-Fructose Corn Syrup Causes Characteristics of Obesity in Rats: Increased Body Weight, Body Fat and Triglyceride Levels.” Pharmacology, biochemistry, and behavior 97.1 (2010): 101–106. PMC. Web. 19 Apr. 2018.
3. Fulgoni, Victor L, Mark Dreher, and Adrienne J Davenport. “Avocado Consumption Is Associated with Better Diet Quality and Nutrient Intake, and Lower Metabolic Syndrome Risk in US Adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008.” Nutrition Journal 12 (2013): 1. PMC. Web. 19 Apr. 2018.
4. Johnston, Carol S., and Cindy A. Gaas. “Vinegar: Medicinal Uses and Antiglycemic Effect.” Medscape General Medicine 8.2 (2006): 61. Print.