Keto diets have become incredibly popular in recent years as a way to lose weight and improve health. The keto diet, short for ketogenic diet, is a very low-carb, high-fat diet that puts the body into a metabolic state called ketosis, during which the body becomes very efficient at burning fat for energy instead of carbs.
On keto diets, foods like bread, pasta, rice, and sugar are greatly restricted or eliminated. This means staple condiments like regular yellow mustard, honey mustard, and brown mustard need to be swapped for keto-friendly alternatives to avoid added sugars and unnecessary carbs. The good news is there are plenty of delicious mustard varieties that fit perfectly into a keto eating plan.
What Makes a Mustard Keto-Friendly?
To determine whether a mustard is keto approved, you need to consider a few key factors:
– **Added Sugars:** Mustards like honey mustard contain added sugars like honey, molasses, or brown sugar that can quickly knock you out of ketosis. Always check the nutrition label and avoid mustards with more than 1-2 grams of sugar per serving.
– **Low-Carb:** On keto, you want to choose mustards with little to no carbs. Look for mustards with less than 1 gram of total carbs per serving. Some spicy brown mustards can contain around 2-3 grams of carbs from added spices and flavorings.
– **Ingredients:** The fewer the ingredients, the better. Look for mustards made with real, whole food ingredients like vinegar, mustard seeds, salt, and spices. Avoid anything with thickeners, artificial flavors, colors or preservatives.
As long as you avoid added sugars and unnecessary starches and fillers, most basic mustards are fine on the keto diet. Let’s look at some of the best options.
Yellow Mustard
Plain old yellow mustard is one of the most keto friendly condiment choices. Yellow mustard is typically made by mixing ground mustard seeds with vinegar, turmeric, water and salt.
Some key benefits of yellow mustard for keto diets:
– Extremely low in carbs and calories. Each tablespoon contains about:
– 5 calories
– 0g fat
– 1g carbs
– 0g sugar
– 0g protein
– Contains no added sugars – just naturally occurring sugars from mustard seeds
– Provides a tangy, acidic flavor for livening up low-carb foods
– Easy to find at any grocery store, restaurants or for take-out
When buying yellow mustard, opt for varieties without any added honey or sugars. Some brands to look for include French’s Classic Yellow Mustard, Heinz Yellow Mustard, and Annie’s Organic Yellow Mustard.
Spicy Brown Mustard
For those who like a little more spice and zing, spicy brown mustard can be another good keto choice. Spicy brown mustard gets its color from added spices like tumeric, paprika, garlic powder and chipotle.
Here are some key nutrition facts about spicy brown mustard:
– Around 5-15 calories per tablespoon
– 0-0.5g fat
– 1-3g carbs
– 0g sugar
– 0g protein
The extra spices give spicy brown mustard 1-3 more grams of carbs than regular yellow mustard. But it still clocks in at under 3g total carbs per serving, so can fit into 20g daily carb target.
Some tasty keto-friendly spicy brown mustard options include Inglehoffer Sweet Hot Mustard and Beaver Hot & Spicy Mustard. Or make your own by adding extra spices to plain yellow mustard.
Dijon Mustard
Dijon mustard hails from the Dijon region of France and has a creamy, tangy flavor with a slight kick. It’s made by mixing crushed mustard seeds with white wine or vinegar.
Dijon mustard has the following nutritional profile:
– 15 calories per tablespoon
– 0g fat
– 1g carbs
– 0g sugar
– 0g protein
The added white wine gives Dijon an extra touch of flavor without adding any carbohydrates. So feel free to slather this gourmet mustard on keto burgers, sandwiches, dressings and dips. Grey Poupon is one popular brand or choose organic, additive-free options.
Whole Grain Mustard
Whole grain mustard contains visible mustard seeds and husks for extra texture and a robust, bold flavor. It’s made by using partially crushed or whole mustard seeds instead of fully ground seeds. A tablespoon of whole grain mustard contains:
– 20 calories
– 1.5g fat
– 2g carbs
– 0g sugar
– 1g protein
The coarser grind of the seeds does add a couple extra carbs. But 2g per serving still keeps it safely in keto territory. Try brands like Grey Poupon Whole Grain Mustard or make your own by grinding some mustard seeds more coarsely.
Stone Ground Mustard
Stone ground mustard is similar to whole grain mustard but has an even heartier texture and flavor. The mustard seeds are slowly ground between granite stones instead of using metal rollers and grinders.
Stone ground mustard nutrition facts:
– 15 calories
– 1g fat
– 1g carbs
– 0g sugar
– 0g protein
The slower grinding method helps better retain the pungent, spicy flavor of the mustard seeds. And without any extra ingredients, stone ground mustard is carb-free. Some good brands are Inglehoffer Stone Ground Mustard and Mount Horeb Mustard Museum Stone Ground Mustard.
Horseradish Mustard
For an extra sinus-clearing kick, horseradish mustard is a great keto choice. Prepared horseradish is grated horseradish root mixed with vinegar. It adds a delightfully hot, spicy flavor to any mustard.
Here are the nutrition facts for horseradish mustard:
– 5 calories
– 0g fat
– 1g carbs
– 0g sugar
– 0g protein
Along with mustard seeds and vinegar, horseradish mustard typically only contains horseradish for that signature flavor. The small addition of horseradish keeps carb counts at 1g per serving. Some tasty brands include Silver Spring Horseradish Mustard and Inglehoffer Creamy Horseradish Mustard.
Wasabi Mustard
This green-colored mustard gets its heat from Japanese wasabi powder instead of typical mustard seeds. Wasabi is a root vegetable that is grated into a fine powder to create that unmistakable wasabi flavor.
Wasabi mustard nutrition information:
– 15 calories
– 0g fat
– 3g carbs
– 1g sugar
– 0g protein
The extra ingredients like wasabi powder, rice vinegar and mirin add a couple more carbs. But at 3g per tablespoon, wasabi mustard can still fit into a keto diet when used sparingly. Try brands like Beaver Wasabi Mustard or make your own wasabi mustard sauce.
Mustard-Mayo Mix
For an ultra-creamy mustard perfect for spreading and dipping, combine mustard and mayonnaise. Mayo is a staple keto-friendly condiment made with oil, egg yolks, and vinegar or lemon juice.
Mixing 2 tablespoons mayo with 1 tablespoon mustard creates a flavorful spread with these nutrition facts:
– 90 calories
– 10g fat
– 0g carbs
– 0g sugar
– 0g protein
Use an immersion blender or whisk to fully incorporate yellow mustard into mayo. Add any other spices you enjoy like garlic powder or cayenne pepper. Use as a sandwich spread, veggie dip, burger topping or salad dressing base.
Mustard Powder
Mustard powder is made from finely grinding mustard seeds into a dry powder. It provides an easy way to add mustard flavor to keto recipes without any added sugars or unnecessary ingredients.
A 1⁄4 teaspoon serving of mustard powder has:
– 5 calories
– 0g fat
– 1g carbs
– 0g sugar
– 0g protein
Mix mustard powder into meat rubs, salad dressings, marinades, dips, egg salad and anywhere you want a mustard punch. Opt for pure mustard powder without anti-caking agents. Brands like McCormick and Spice Islands are high quality.
Keto Friendly Mustard Recipes
Here are some tasty ways to use keto friendly mustards:
Keto Honey Mustard Chicken
Make crispy baked chicken coated in a homemade honey mustard sauce sweetened with stevia instead of sugar. Pair with roasted broccoli or cauliflower rice.
Keto Mustard Coleslaw
Toss shredded cabbage with yellow mustard, mayo, apple cider vinegar and your favorite keto-approved sweetener for a fresh, crunchy slaw.
Keto Mustard Salmon
Coat salmon fillets with grainy mustard, garlic and herbs. Bake until flaky for an easy weeknight dinner.
Keto Mustard Pork Chops
Grill or pan sear pork chops slathered in a spicy brown mustard glaze for perfect keto meal.
Keto Deviled Eggs
Mix egg yolks with yellow mustard, avocado oil mayo, pickle relish, salt and pepper. Stuff into halved hard boiled eggs for a classic appetizer.
Keto Mustard Greens
Saute curly mustard greens in olive oil with garlic. Season with mustard powder, salt and pepper for a healthy, mustard-y side.
| Mustard | Total Carbs | Keto-Friendly? |
|---|---|---|
| Yellow | 1g | Yes |
| Spicy Brown | 1-3g | Yes |
| Dijon | 1g | Yes |
| Whole Grain | 2g | Yes |
| Stone Ground | 1g | Yes |
| Horseradish | 1g | Yes |
| Wasabi | 3g | Yes |
| Mustard Powder | 1g | Yes |
Conclusion
There are many kinds of delicious mustards that fit perfectly into a keto diet. Look for options without added sugars and with minimal total carbs per serving. Yellow mustard, Dijon, whole grain, horseradish and wasabi are all great flavors for livening up keto meals without kicking you out of ketosis. Always check labels and counts carbs when trying new mustards. With so many keto friendly options available, you can enjoy flavorful mustard on keto without compromise.