When following a low-carb or keto diet, sauces can be a great way to add flavor without extra carbs. Many common condiments and sauces are naturally low in carbs. However, some sauces have added sugars and other ingredients that can quickly increase the carb count. The key is reading labels and choosing no-sugar-added and low-carb varieties whenever possible.
Condiments With No Carbs
Many basic condiments contain zero or very minimal net carbs per serving:
- Yellow mustard
- Dijon mustard
- Horseradish
- Hot sauce (Tabasco, Cholula, etc.)
- Worcestershire sauce
- Soy sauce
- Balsamic, red wine, rice vinegar
- Lemon juice
- Steak sauce (A1, Heinz 57)
- Fish sauce
- Hoisin sauce
- Salsa and pico de gallo
These versatile sauces add lots of flavor for zero or minimal carb impact. Always check labels and go for no-sugar-added versions when available.
Low-Carb Salad Dressings
Here are some excellent low-carb salad dressing options:
- Olive oil and vinegar
- Lemon juice
- Blue cheese dressing
- Caesar dressing
- Ranch dressing
- Thousand island dressing
- Italian dressing
Again, read nutrition labels and avoid those with added sugars. Making your own homemade dressings is an easy way to control carbs and ingredients.
Low-Carb Marinades and Sauces for Meat
Marinades and sauces are a tasty way to flavor grilled, baked, or roasted meats. Here are some excellent low-carb options:
- Pesto
- Chimichurri
- Teriyaki sauce
- Barbecue sauce
- Steak sauce
- Buffalo wing sauce
- Jamaican jerk sauce
- Ghee or butter
- Mustard
- Horseradish sauce
Opt for sugar-free commercial sauces or make your own homemade versions. Marinating meat in oil, vinegar, herbs, and spices imparts lots of flavor too.
Low-Carb Condiments for Vegetables
Here are some tasty low-carb sauces and condiments to top your non-starchy vegetables:
- Olive oil
- Avocado oil
- Melted butter
- Pesto
- Hollandaise sauce
- Cheese sauce
- Alfredo sauce
- Mustard vinaigrette
- Tahini
A quick drizzle of olive oil, splash of lemon juice, or dollop of sauce can make veggies more delicious. Get creative with herbs, spices, vinegars, and nut butters too.
Low-Carb Sauce Options for Desserts
Here are some ways to top or accompany low-carb desserts:
- Whipped cream
- Full-fat Greek yogurt
- Ricotta cheese
- Mascarpone cheese
- Cream cheese frosting
- Sugar-free chocolate sauce
- Fresh berries
A dollop of whipped cream or creamy ricotta cheese can turn berries and baked goods into a crave-worthy treat.
Conclusion
With a little creativity, you can make delicious low-carb sauces and condiments to flavor just about any meal or snack:
- Read nutrition labels and avoid added sugars.
- Opt for oils, vinegars, mustards, and spices to add flavor.
- Look for no-sugar-added versions of commercial sauces.
- Make your own homemade sauces to control carbs.
- Use high-fat ingredients like avocados, cheese, and nut butters as sauces.
With so many tasty options for zero or low-carb sauces, you can stick to your diet without sacrificing flavor.