A store-bought sauce is a dangerous thing on keto: there are hidden sugars and processed substances that could be detrimental to your health. Luckily there are tons of simple, homemade recipes that you can whip up yourself to make sure you know exactly what you’re eating. Check out these 15 keto sauces, dressings, and condiments for every occasion.
Keto recipe replacements matter because maintaining a state of ketosis is the key to the keto diet. If your shopping list includes a sugary ketchup or soy sauce, suddenly your meal plans have a saboteur in attendance.
In addition to needing no-sugar recipes while you’re on keto, homemade sauces can also help you reach your healthy fat macros with ingredients like heavy cream or MCT oil. Keto meal planning gets much easier when you hold the reigns for every aspect of the meal, including the condiments. So, without further ado, check out some of the best keto sauces we’ve found.
Here are 15 quick, simple keto sauce recipes you can try today.
This recipe from Louise Hendon at Keto Summit combines olive oil, apple cider vinegar, and an egg into a tasty mayonnaise that will fit perfectly with your low-carb diet. You can also customize the flavor by adding garlic or other seasonings to suit your need. Perfect for dipping veggies or adding that extra tangy zing to a sandwich wrap.
Another Keto Summit recipe that points out what we all know to be true: store-bought ketchup is full of sugar. You might as well be dipping your food in strawberry syrup, that’s how much sugar you’re getting from most commercially available ketchups.
Luckily there’s an easy solution: this sugar-free ketchup recipe brings together diced tomatoes (canned), white vinegar, and spices like star anise, Italian seasoning, ground black pepper, and salt. Easy to make, easy to store, and easy to add to your list of sugar-free recipes.
Speaking of Italian flavors, this recipe from Cook Eat Paleo offers a zesty Italian vinaigrette option made from fresh herbs, garlic, oregano, black pepper, red wine vinegar, sea salt, and, of course, organic extra virgin olive oil. Vegan friendly and gluten free, this dressing is ideal as a drizzle for salad or as a marinade, so if you have an herb garden, start mixing!
Back to Keto Summit for another sugar-free alternative to a condiment that’s usually as sweet as maple syrup: barbecue (BBQ) sauce. With tomato paste, apple cider vinegar, garlic and onion powder, ghee, stevia instead of sugar, yellow mustard, and coconut aminos, you’ve got yourself a zero-carb sauce suited for the grill. Add it to your recipe list for an outstanding cookout-ready dipping sauce.
If you’re anything like most diners, you’re not ordering Eggs Benedict because you’re thinking about the eggs, you’re looking forward to that delicious, rich Hollandaise sauce. Keto Summit has this one covered too, with a Hollandaise sauce made using ghee, lemon juice, salt, pepper, and egg yolks. You don’t have to keep it reserved for Eggs Benedict either. It pairs scrumptiously with many foods, at any meal. Low in carbs and high in healthy fats, this easy recipe goes great with a side of asparagus. See if that doesn’t make asparagus the most popular dish at the table.
This recipe from author and mom Kelly at A Girl Worth Saving combines heavy whipping cream, butter, parmesan cheese, and garlic powder to get you a pasta sauce perfect for konjac noodles or zoodles (zucchini noodles without the net carbs of traditional pasta). So many people want pasta just as a vessel for the tasty sauce, and with a cheesy, garlicky Alfredo sauce recipe like this one, you won’t miss out.
Keto Summit’s recipe for keto tomato sauce is perfect for when you’re craving a cauliflower crust pizza. With stevia as its sweetener, this recipe combines garlic, onion, tomatoes, and Italian seasoning into a scrumptious sauce for making a healthy chicken parm or vegetable lasagna.
Keto Summit has the details of this Caesar salad dressing, including how to make it, starting with keto mayo, Dijon mustard, garlic cloves, anchovies, and salt and pepper. The best part: it’s dairy free! Without parmesan, those with a lactose intolerance can enjoy a Caesar salad too.
This green dream from Hannah Healy at Healy Eats Real brings together fresh parsley and chives with spices, lemon, and nutritional yeast, all in a dairy-free base made from avocado and mayonnaise. With beautiful visual appeal and all the taste and nutrition you could hope for, this dressing makes for a yummy salad topper or a crudité dipping sauce.
Combine keto mayo with coconut cream, fresh parsley and chives, garlic, onion powder, dill, and ground pepper, and you can enjoy Keto Summit’s dairy-free ranch dressing just as you would the store-bought kind, but without all the unhealthy additives. A salad dressing, veggie dip, and classic staple, this keto ranch dressing will not disappoint.
For those who can consume dairy, this recipe from Amanda C. Hughes at Wicked Stuffed mixes together parmesan, roasted garlic cream, walnuts, basil leaves, lemon juice, and olive oil (plus a dash of salt). Traditional pesto is made with pine nuts, but if you’re extra careful with carbs, trading them out for walnuts could work better for you. Swap out the parmesan for nutritional yeast if you have a sensitivity or allergy to dairy, and store this pesto safely for up to a week in the fridge.
Keto Summit has the key to a keto stir-fry: add sesame oil to coconut aminos with some ginger and onion powder, and include a pinch of minced garlic. It’s both keto and paleo friendly, and makes for a huge dish the whole family can enjoy.
One more Asian-inspired recipe from Paleo Flourish, this one extra spicy. Take Chinese or Thai chili peppers and Szechuan peppercorns, combine them with coconut or MCT oil, and shelve it all for weeks for easy use whenever you want an extra kick for your food.
This tasty and simple salad dressing from Lisa at Low Carb Yum mixes up olive oil, Dijon mustard, salt, pepper, garlic, and balsamic vinegar. This is an incredibly popular dressing flavor, and you can make it without a blender: just find an airtight container, combine, and shake it up! It stores well long-term too.
One last low-carb recipe from Keto Summit: spicy, nutty, and hot, just combine almond butter, hot sauce, and coconut aminos for this stir-fry flavor. A tasty twist on a classic dish, you can use this recipe as a sauté sauce, a marinade, or a one-of-a-kind pasta sauce for your veggie noodles.
Made with whole eggs and no seed oils, this salad dressing from Ditch the Carbs can be whipped up in a jiffy with eggs, extra virgin olive oil, salt, lemon juice, pepper, and mustard (or garlic). Creamy, rich, and unique, you can use it to add a whole new dimension to your salad.
These flavorful low-carb sauces and dressings can help you keep a lid on your total carbs while still enjoying the delicious decadence of rich creams, sauces, and oils. Dip with delight!