• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

The Art Of Keto

Dispelling keto misinformation and helping you lose fat.

  • RECOMMENDED
  • ABOUT
  • ARTICLES
  • CONTACT
  • KETO CALCULATOR
  • Show Search
Hide Search

BEST KETO CONDIMENTS

[21 Amazingly Simple] Keto Pancake Topping Ideas

What better way is there to start the day than with some bacon and eggs? I'll give you one, keto pancakes! 

Or any time for that matter, lol.

While I usually save keto pancakes for the weekends or as a special treat, nothing beats a stack of pancakes with a dollop of butter and a drizzle of syrup. 

Figuring out what to put on your keto pancakes can be a challenge, so here are just a few of the different ideas I've found and used myself.

What are some keto pancake topping ideas? Some keto-friendly pancake toppings include:

  • Sugar-Free Syrup
  • Greek Yogurt
  • Berries
  • Nut butter (Almond, Peanut, Macadamia) Sour Cream with berries
  • Confectioner's Erythritol
  • Sugar-Free Jams
  • Lemon Curd
  • Heavy Whipping Cream
  • Sugar-Free Marshmallow Fluff
  • Sugar-Free Chocolate Chips
  • Butter
  • Cream Cheese
  • Mascarpone
  • Cottage Cheese
  • Bacon bits
  • Cinnamon
  • Coconut

And that's just scratching the surface. 

In this article, I'll go over what kind of pancakes are keto-friendly and give you some delicious ways to dress them up and make them tastier. 

Keto pancake topping ideas pinterest

Can You Eat Pancakes On A Keto Diet

While you can't eat your traditional white-flour based pancakes, many keto-friendly recipes are quite tasty and extremely low-carb. 

What's even better is that many of these keto pancake recipes can double as a waffle for those who prefer to go that route.

Also, there are many keto-friendly pancake mixes available at your local grocery store and online that are ready-to-go.

A few of my favorite:

  • HighKey Keto Pancake And Waffle Mix
  • Keto and Co Keto Pancake And Waffle Mix
  • Birch Benders Keto Pancake And Waffle Mix

If you're looking for a replacement for your carb-based pancakes, oatmeal, or grits, you have many choices.

How many carbs are in “regular” pancakes?

The average “regular” pancake from a generic recipe or even using a mix like Bisquick or Aunt Jemima will set you back 22 grams of net carbs per 6″ (77g) pancake. 1https://nutritiondata.self.com/facts/baked-products/5061/2

Not keto-friendly.

21 Keto Pancake Topping Ideas

Now, the moment you've been waiting for. While it may be hard to imagine what keto-friendly toppings are available, you'd be surprised. 

Here are over two dozen keto pancake topping ideas to spruce up your breakfast (or dinner).

What can I put on keto pancakes and waffles?

For starters, almost every pancake toppings you can think of, there is probably a keto-friendly alternative just waiting to be created. 

In no particular order…

1. Butter

For those who are purists, topping your keto pancakes with a bit of butter and nothing else can be all that is needed.

2. Sugar-Free Syrups

Almost every major pancake syrup brand now carries a sugar-free variety. If you're looking for sugar-free keto-friendly syrup, I listed 19 of them with their carb counts. 

Walden Farms pancake syrup is my personal favorite when it comes to taste and consistency.

  • Purchase Walden Farms pancake syrup here

3. Nut butter

If you've never smothered some peanut butter or almond butter on a pancake, you're missing out. Almost any nut butter will work, but if you're trying to conserve as many carbs as possible, try to go with macadamia or pili nut butter.

 Can't find macadamia or pili nut butter? Get them below.

  • Purchase Macadamia Nut Butter Here
  • Purchase Pili Nut Butter Here

4. Sugar-Free Jelly

Prefer a bit of a sweeter flavor than a nut butter? Try some sugar-free jelly. Take it up even further and make it a PB&J keto pancake. 

5. Fresh Berries

I like to take fresh berries, blueberries in particular, and eat my pancakes plain with blueberries on top. I'll take a few berries and mash them while leaving the rest whole to make a simple berry compote with sugar-free syrup.

Keto pancake topping idea berries

6. Greek Yogurt

Yes, Greek yogurt is keto-friendly. Some brands are more keto-friendly than others, such as Two Good Greek Yogurt or Fage. 

Greek Yogurt adds creaminess and some extra muscle-building protein, which also helps with satiety. Try it with some berries and sugar-free syrup for a delicious and hearty breakfast.

7. Cinnamon

Sometimes a bit of cinnamon is all you need. As a child, I used to put butter, cinnamon, and a sprinkle of sugar on my pancakes. 

An excellent idea for cinnamon is to make cinnamon butter. Soften your butter, add a dash of cinnamon, and add a packet of your favorite sugar-free sweetener (I like to use either Stevia or Splenda). 

8. Pancake Tacos a.k.a “pacos”

While not “technically” a topping, this is a great idea you can use for your keto pancakes, similar to that of pigs in a blanket.

Take your pancake, add a little sugar-free syrup, place a slice of bacon, and add a small amount of whipped cream or reddi whip, then fold it up like a taco. 

9. Cream Cheese

A tablespoon of cream cheese has 0.6 grams of net carbs, and a bit less for whipped cream cheese. 2https://nutritiondata.self.com/facts/dairy-and-egg-products/16/2

10. Lemon Curd

If you're a lemon lover, you'll love lemon curd on your keto pancakes. Lemon curd is super easy to make and can be used for a variety of different purposes. 

Here is an easy keto-friendly lemon curd recipe.

Photo and recipe courtesy of Every Day Keto Recipes.

KETO PANCAKE TOPPING LEMON CURD

11. Lemon Curd Cream Cheese

You may be sensing a pattern here. Please take the above two ingredients and mix them, maybe throw in a little sugar-free maple syrup, and you have another delicious keto pancake topping.

What's better is that mixing the three ingredients above can serve as a Maple Lemon Cheesecake on its own.

12. Confectioner's Erythritol 

 If you enjoy powdered sugar, you still can with confectioner's erythritol. 

Perfect for a variety of keto-friendly baking uses in addition to serving as a keto-friendly pancake topping. 

Purchase Confectioner's Erythritol Here

13. Bacon or bacon bits

Who said pancakes always have to be super sweet? Or maybe you'd enjoy a sweet and salty treat. 

Top your keto pancakes with bacon bits and drizzle a bit of sugar-free syrup or soak your bacon in sugar-free syrup and crumble it on top. 

14. Sugar-Free Marshmallow Fluff

For a super dessert-like pancake, sugar-free marshmallow fluff is terrific. I use this marshmallow dip from Walden Farms.

Have you ever heard of a fluffernutter? Combine marshmallow and peanut butter and prepare to be amazed. Please don't knock it till you try it!

15. Sugar-Free Chocolate and Chocolate Chips

Melt your favorite keto-friendly chocolate bar, such as Lily's Chocolate, and drizzle it atop your keto pancakes. 

Another option is to sprinkle some dark chocolate chips on your pancakes for a bit more bite and crunch. 

  • Purchase ChocZero Dark Chocolate Chips Here
Sugar free chocolate drizzled keto pancakes

16. Mascarpone

Mix a bit of mascarpone cheese with a little liquid stevia and pure vanilla extract for a decadent treat pancake treat.

17. Heavy Whipping Cream

Whip up some heavy whipping cream and top your pancakes. You can also mash up some berries and mix them for a fruity whipped topping.

18. Cottage Cheese

Cottage cheese makes another excellent high-protein and satiating topping for pancakes. 

If cottage cheese is too plain, try mixing in some sugar-free syrup and berries or any one of the other toppings listed above. 

19. Caramel Syrup

If you enjoy things on the sweeter side, a bit of caramel syrup instead of sugar-free maple syrup might do the trick. 

Take up your caramel syrup up a notch by adding in some coarse salt sprinkled in to make “salted caramel.”

  • Purchase organic caramel flavored syrup here 
  • Purchase Walden Farms caramel syrup here

20. Sour Cream with Berries

Take some sour cream and mix with your favorite berries or a bit of sugar-free syrup for a sweet and tangy keto pancake topping. 

This topping is similar to the Greek Yogurt with berries, but with fewer carbs and protein with a bit more fat. 

21. Salt

Yes, you read that correctly. Salt enhances the flavor of basically EVERYTHING. 

For the ultimate in simplicity, top your keto pancakes with butter, salt, and your favorite sugar-free maple syrup.

How To Make Keto Pancakes

You have two options when it comes to keto pancakes; you can either make your own or go the store-bought route. 

Below are three of my favorite keto-friendly pancake recipes and favorite store-bought keto-friendly pancake mixes. 

Cream Cheese Pancakes 

This has to be the most simple keto pancake recipe in existence with only TWO ingredients. 

 Cream cheese and eggs. 

Photo and recipe courtesy of Bare Feet In The Kitchen

2 ingredient keto pancake recipe

Keto Coconut Flour Pancakes

Most low-carb pancake recipes call for almond flour, but this recipe, in particular, uses cassava or coconut flour. Coconut flour can be hit or miss, so you'll need to be precise with the measurements on this one. 

Photo and recipe courtesy of The Big Man's World

Coconut flour keto pancakes

Fluffy Keto Almond Flour Pancakes

Who said you couldn't make keto-friendly pancakes light and fluffy? These pancakes from Oh So Foodie are delicious and easy to make.

The secret to extra fluffy almond flour pancakes is to ensure you're using fresh baking powder. Also, beat your egg whites separately and add gradually to keep the air in. 

Follow-Along Keto Pancake Making Video

Prefer to watch someone else make it? Check this video by Low Carb Love.

Best Store-Bought Keto Pancake Mixes

Maybe baking from scratch isn't your thing… I feel you… I do. 

Sometimes we want to open the package, mix in an ingredient or two, and get to cooking. Here are a few of my favorite keto-friendly pancake mixes.

  • HighKey Keto Pancake And Waffle Mix
  • Keto and Co Keto Pancake And Waffle Mix
  • Birch Benders Keto Pancake And Waffle Mix

Other Ideas Besides Keto Pancakes For Your Toppings

Now that you have an entire list of what to top your keto pancakes with, you ALSO have a whole list of toppings for many other foods. 

Here are just a few ideas you can use these low-carb pancake toppings for

  • Unsweetened plain greek yogurt
  • Chaffles
  • Crepes
  • Ice cream
  • Noatmeal
  • Scones
  • Cheesecake
  • Keto Bread

Keto Pancake Topping Idea Takeaway

With a bit of imagination, the possibilities of what you can top your keto pancakes with are endless. There's no need to feel deprived on a ketogenic diet with so many great substitutions. 

21 Amazingly Keto Friendly Hot Sauces

There was once a time when I put hot sauce on EVERYTHING. Do you know how that Frank's red hot sauce commercial goes? Ya, that was me. 

Most hot sauce found on the store shelf or online can be used while following a keto diet. Many hot sauces are made with the same essential ingredients that do not contain any, or very minimal, carbohydrates. Hot sauce may be one of the most keto-friendly condiments a person can use.

I don't know what it was, but I think it was the military and the people I hung around that got me into hot sauce. I had to carry a bottle of hot sauce with me wherever I went. 

In this article, I'll go over what makes something “keto-friendly,” what goes into hot sauce, and then list out 21 unique and easily accessible hot sauces you can use for your keto diet. 

Keto friendly hot sauces pinterest

Can You Have Hot Sauce On The Ketogenic Diet?

Hot sauce is perfectly acceptable to use a condiment when following a ketogenic diet.

 Most hot sauces are made with basic ingredients that don't have many if any, carbohydrates. This makes hot sauce one of the most keto-friendly condiments you can use on a ketogenic diet, and you don't have to stingy with the pouring of it either.  

When it comes to hot sauce and keto, use it until your heart's content.

Of course, there are a certain number of hot sauces you should stay away from, and I'll explain that later on in this article. 

 

What Hot Sauce Is Keto Friendly?

As I stated, most hot sauce you'll find at your local grocery store is keto-friendly. 

If you were to look at some of the most common hot sauces available, you'll find that most of them are made of the following ingredients.

  • Red Pepper of some sort
  • Salt
  • Garlic
  • Vinegar

All of the ingredients above are considered keto-friendly.

Franks red hot keto friendly

What Makes An Item Keto Friendly?

As I mentioned, almost all hot sauce is considered keto-friendly, but there are a certain few that MAY NOT be. 

While the majority of hot sauce is composed of the same essential ingredients, there are a few that may include added carbohydrates in the form of flavors or sugars to give it a different taste, 

 Now, when it comes to something being keto-friendly, that will generally mean that an item has very few, if any, carbohydrates. 

However, there is a caveat to that; those individuals, maybe you, that can eat more carbohydrates than another person and stay in ketosis, will be able to find more items that are “keto-friendly.”

Let me explain further.

If you can only consume about 20 carbohydrates and your friend Suzy can eat 50 carbohydrates and still be in ketosis, they have a little more freedom when it comes to food choices.

In essence, your friend Suzy would have a bigger budget to spend.

There are no foods that are inherently keto or not keto. Instead, all foods fall on a spectrum of eating very little, if any, all the way to eat to your heart's content. 

Hot sauce, at least most of them, fall into the far right of that spectrum.

21 Amazing Keto Approved Hot Sauces

Now that we got the technical stuff out of the way, what are some keto-friendly hot sauces that you can include on a ketogenic diet? 

Here are some of the most popular brands that are easily accessible at your local grocery store or online on sites like Amazon and won't break that carb budget.

Hopefully, your favorite one is on the list, but if it's not, please shoot me an email and let me know which one you have a question about.

Tapatio

Is Tapatio hot sauce keto-friendly? Tapatio hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams 

Ingredients: water, red peppers, salt, spices, garlic, acetic acid, xanthan gum, sodium benzoate

  • Purchase Tapatio Hot Sauce Here

Cholula

Is Cholula hot sauce keto-friendly? Cholula hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: water. salt, dried peppers vinegar, garlic, spices, natural flavors, xanthan gum, dried garlic

  • Purchase Cholula Hot Sauce Here

Tabasco

Is Tabasco hot sauce keto-friendly? Tabasco hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: distilled vinegar, red pepper, salt

  • Purchase Tobasco Here

Texas Pete

Is Texas Pete hot sauce keto-friendly? Texas Pete hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: vinegar, aged peppers, water, xantham gum, benzoate of soda

  • Purchase Texas Pete Hot Sauce Here

Frank's RedHot

Is Frank's RedHot sauce keto-friendly? Frank's RedHot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: aged cayenne red peppers, distilled vinegar, water, salt, garlic powder

  • Purchase Franks RedHot Sauce Here

Louisiana Hot Sauce

Is Louisiana hot sauce keto-friendly? Louisiana hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: aged peppers, vinegar, salt

  • Purchase Louisiana Hot Sauce Here

Crystal Hot Sauce

Is Crystal hot sauce keto-friendly? Crystal hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: aged red cayenne peppers, distilled vinegar, salt

  • Purchase Crystal Hot Sauce Here

Valentina Hot Sauce

Is Valentina hot sauce keto-friendly? Valentina hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: water, chili peppers, vinegar, salt, spices, sodium benzoate

  • Purchase Valentina Hot Sauce Here

Taco Bell Hot Sauce

Is Taco Bell hot sauce keto-friendly? Taco Bell hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: water. tomato puree, vinegar, jalapeno peppers, salt, chili pepper, dried onions, spices, xanthan gum, sodium benzoate, potassium chloride, maltodextrin, yeast extract, datem, natural flavor

  • Purchase Taco Bell Hot Sauce Here

La Costena Mexican Hot Sauce

Is La Costena Mexican hot sauce keto-friendly? La Costena Mexican hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: water, carrot, red jalapeno pepper, vinegar, onion, iodized salt, dried peppers, wheat flour, xanthan gum, condiments, spices, sodium benzoate, potassium sorbate, citric acid, red 40, lemon, MSG

  • Purchase La Costena Mexican Hot Sauce Here

Sriracha Hot Sauce

Is Sriracha hot sauce keto-friendly? Sriracha hot sauce is keto-friendly with only 1 gram of net carbs per serving. However, you should be mindful of the amount you use as it can begin to add up.

Net carbs: 1 gram per teaspoon (5g)

Ingredients: chili, sugar, salt, garlic, distilled vinegar, potassium sorbate, sodium bisulfite, xanthan gum

  • Purchase Sriracha Hot Sauce Here

Nando's Hot Sauce

Is Nando's hot sauce keto-friendly? Nando's hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: water, vinegar, lemon, onion, salt, serrano chili, vegetable oil, spices, garlic, stabilizers, antioxidant

  • Purchase Nando's Hot Sauce Here

Secret Aardvark Hot Sauce

Is Secret Aardvark hot sauce keto-friendly? Secret Aardvark hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: White wine vinegar, Roasted tomatoes, Habanero peppers, Onion, Carrot, Sugar, Prepared mustard (vinegar, water, mustard seed, salt, turmeric, paprika), Water, Kosher salt, Cornstarch, Herbs, and Spices.

  • Purchase Secret Aardvark Hot Sauce Here

Dave's Original Insanity Hot Sauce

Is Dave's Original Insanity hot sauce keto-friendly? Dave's Original Insanity hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: Tomato sauce, onions, hot pepper extract, hot peppers, vinegar, spices, soy oil, garlic, and salt

  • Purchase Dave's Original Insanity Hot Sauce Here

Mad Dog 357 Hot Sauce

Is Mad Dog 357 hot sauce keto-friendly? Mad Dog 357 hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: vinegar, chile extract, evaporated cane juice, habanero peppers, garlic, onion, 160,000 Scoville cayenne peppers, spices, xanthan gum.

  • Purchase Mad Dog 357 Hot Sauce Here

Marie Sharp's Hot Sauce, Habanero Pepper

Is Marie Sharp's hot sauce keto-friendly? Marie Sharp's hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: red habanero pepper, fresh carrots, vinegar, onions, salt, lime juice, garlic

  • Purchase Marie Sharp's Hot Sauce, Habanero Pepper Here

Yellowbird Habanero Hot Sauce

Is Yellowbird Habanero hot sauce keto-friendly? Yellowbird Habanero hot sauce is keto-friendly with 2 grams of net carbs per serving of 1 tablespoon.

Net carbs: 2 grams per tablespoon (15g)

Ingredients: Organic carrots, organic onions, organic habanero peppers, organic distilled vinegar, organic garlic, organic tangerine juice concentrate, salt, organic dates, organic raisins, organic lime juice concentrate

Purchase Yellowbird Habanero Hot Sauce Here

Satan's Blood Chile Pepper Extract Hot Sauce

Is Satan's Blood Chile Pepper Extract hot sauce keto-friendly? Satan's Blood Chile Pepper Extract hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: chile extract, polysorbate 80, red wine vinegar

  • Purchase Satan's Blood Chile Pepper Extract Hot Sauce Here

Gator Hammock Hot Sauce

Is Gator Hammock hot sauce keto-friendly? Gator Hammock hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: aged cayenne peppers, vinegar, crushed and ground peppers, garlic, salt, other spices

  • Purchase Gator Hammock Hot Sauce Here

Aunt May's Bajan Pepper Sauce Hot

Is Aunt May's Bajan Pepper hot sauce keto-friendly? Aunt May's Bajan hot sauce is keto-friendly with only 1 gram of net carbs per one teaspoon serving.

Net carbs: 1 gram per teaspoon (8g)

Ingredients: Mustard, Glacial Acetic Acid, Water, Onions, Peppers, Salt, Sugar, Corn Starch, Tumeric

  • Purchase Aunt May's Bajan Pepper Sauce Hot Here

Melinda's Hot Sauce

Is Melinda's hot sauce keto-friendly? Melinda's hot sauce is keto-friendly with 0 grams of net carbs per serving.

Net carbs: 0 grams

Ingredients: habanero peppers, fresh carrots, onions, lime juice, vinegar, garlic, salt

  • Purchase Melinda's Hot Sauce Here

Benefits Of Hot Sauces Besides Flavor And Heat

You'll be happy to hear that hot sauce has more benefits to it than just adding extra flavor and heat to your food, most of which come from peppers active compound, capsaicin. 

May reduce the risk of type 2 diabetes

Hot sauce contains capsaicin, which is an active component found in chili peppers. In one study, regular consumption of a chili containing meals helped to prevent hyperinsulinemia. 3https://academic.oup.com/ajcn/article/84/1/63/4633023

Hyperinsulinemia is when there is more insulin in your blood than what is considered normal.

May help with weight loss

Capsaicin reduces ghrelin levels, a hormone that is often referred to as the “hunger hormone.” Additionally, capsaicin raises levels of GLP-1, which is an appetite-suppressing hormone. 

It goes without saying, but I'll say it anyway… Most people end up quitting their diets because hunger ends up getting the best of them. It's happened to me (numerous times), and I'm sure it's happened to you as well.

If something can help with hunger on a diet AND give it some flavor, that's a no brainer.

Contains antioxidants and vitamins

The ingredients found in hot sauces not only spice up your life (and your mouth), but the hot sauce adds a bit of Vitamin A, C, folate, magnesium, and potassium to your keto diet.

May reduce inflammation

Capsaicin is a potent antioxidant that protects your body and its cells from free radicals. When there is an imbalance of free radicals and antioxidants in the body, we can get oxidative stress and inflammation.

At the root of many diseases is chronic inflammation, with chronic inflammatory diseases such as:

  • rheumatoid arthritis
  • heart disease
  • stroke

Other Keto-Friendly Condiments You Can Use On The Ketogenic Diet

Now that you know hot sauce is keto-friendly, you may be wondering what other condiments you can spice your dishes with. 

To name a few keto-friendly condiments.

  • Soy sauce
  • Fish sauce
  • Mustard
  • Sugar-free Ketchup (used sparingly)
  • Sugar-free BBQ Sauce (used sparingly)

Ways To Use Hot Sauce On Keto

If you've never been creative in the kitchen, now may be a great time to start. Besides pouring hot sauce on your food, here are a few other ideas you can use.

  • Stirred into ketchup
  • Combined with mayo (Spicy mayo anyone?)
  • Sauce for hot wings (besides some ranch dressing of course)
  • Marinade
  • Folded into scrambled eggs

Make Your Own Keto-Friendly Hot Sauce

Want to make your own keto-friendly hot sauce? Check out this video for an easy to make fermented hot sauce.

Keto-Friendly Hot Sauce Takeaway

Hot sauce is not only delicious but quite keto-friendly. Almost 99% of the hot sauces you'll find on the shelf can be used as a condiment while following a ketogenic diet.

Bear in mind; certain hot sauces have added flavors or sweeteners, so be cautious when it comes to some certain craft hot sauce brands. 

Is Mustard Keto? [Yellow, Dijon, And Honey]

I don't know what it was, but when I was a kid, I despised mustard. Now that I'm grown (at least I think I am) and have developed somewhat of a palate, mustard has found its way into my kitchen staples. If you're wondering if you can eat it on a keto diet, look no further

Mustard is a condiment that is low in carbohydrates and calories, making it perfect while following a keto diet. An average serving of mustard has 0.1 grams of net carbs for a one teaspoon serving. However, certain craft mustards may have added sweeteners that you should avoid. 

In this article, I'm going to cover everything you possibly would need to know about mustard. I'll include the carb count, the different varieties, the ones with the lowest carbs, and more.

Is mustard keto friendly pinterest

Can You Have Mustard On Keto?

Yes, mustard is a welcomed condiment when following ketogenic diet plans. Both traditional yellow and dijon are virtually carb-free, making them a perfect addition to flavor your foods on keto or those watching their carb intake.

Aside from possibly some soy sauce on keto, I go through bottles of mustard like it's going out of style.

Most mustards are simple in ingredients, with minimal, if any, carbohydrates or calories.

How Many Carbs In Mustard?

 A 1 tsp (5g) or one packet serving of mustard contains 0.3g of total carbohydrates with 0.2g coming form dietary fiber, leaving 0.1g of net carbs per 1 tsp or one packet of mustard.   2https://nutritiondata.self.com/facts/spices-and-herbs/215/2

Now here is where it may get confusing a bit.

If you were to browse your grocery store aisle and take a look at the different mustards, you'd see that most of the nutrition labels will either list their carb count as having either 0 or 1. 

What may confuse you even further is that you can look at the ingredients list and they may list the same ingredients in the same order, so what gives? 

Why would one bottle have 1 gram of carb and another have 0 grams of carbohydrates?

While almost all mustard is made in generally the same way and with the same ingredients, some manufacturers have different ratios of the ingredients, and perhaps a few spices to make there's a bit different.

When the ingredients are added up, if a food contains less than five calories per serving, manufacturers are allowed to use 0 calories, this same rule applies to carbohydrates.2https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=101.60 

The chances are that most food items that you consume, which list 0 calories and 0 carbohydrates on the nutrition label, still have SOME calories, even spices like black pepper or garlic.

So always be mindful when using condiments and spices. Even though there are very few calories and carbohydrates, if you're using A LOT, then it all eventually adds up.

What Are The Ingredients In Mustard?

314084

So what exactly goes into mustard? For your traditional yellow mustard, the essential ingredients are:

  • Distilled vinegar
  • Water
  • Mustard seed
  • Salt
  • Turmeric
  • Paprika
  • Garlic
  • *natural flavors

When making something like dijon, you'll have extra ingredients like white wine that differentiate it from your typical yellow mustard. 

Also, you may find that some have added sugar, like some honey mustard, making it not low carb at all. Still, the amounts are so trivial that it doesn't add up to any appreciable amount of carbohydrates in a single serving.

 But again, it all can add up if you are using excessive amounts. Just remember, a single serving is listed as 1 tsp or (5g), which is the equivalent of one packet of mustard.  

Health Benefits Of Mustard

The reason mustard is mustard is that it's made with mustard seeds. The seeds are packed with vitamins and minerals 3https://fdc.nal.usda.gov/fdc-app.html#/food-details/170929/nutrients 

These include:

  • Calcium
  • Vitamin C
  • Vitamin A
  • Vitamin K
  • Copper
  • Fiber
  • Selenium
  • Magnesium
  • Manganese 

In addition, mustard may offer other health benefits, as listed below.

Protect against certain cancers

Test-tube and animal research have shown that glucosinolates in mustard may prevent cancer cells from spreading, and in some cases, help kill them 4https://www.ncbi.nlm.nih.gov/pubmed/25771977[/footnote [footnote]https://www.ncbi.nlm.nih.gov/pubmed/21605497[/footnote [footnote]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3105588/ 

May protect against psoriasis and dermatitis

Psoriasis is a chronic disease that often comes and goes. Psoriasis is a skin disorder that causes a rapid buildup of skin cells, then giving off the appearance of bumpy red patches covered with white scales. 

In animal studies, the seeds show that they may help reduce inflammation and promote healing of psoriasis-caused lesions 5https://www.ncbi.nlm.nih.gov/pubmed/23682616[/footnote [footnote]https://www.ncbi.nlm.nih.gov/pubmed/24067228 

Also, mustard has been shown to help speed healing and reduce symptoms of contact dermatitis, another skin condition. 6https://www.ncbi.nlm.nih.gov/pubmed/22543145

Source of antioxidants

They are rich in glucosinolates, especially isothiocyanate and sinigrin. 

Isothiocyanates and sinigrin are compounds derived from glucosinolates which have been shown to help prevent cancer from growing or spreading and may have anti-inflammatory, antibacterial, and antifungal properties. 7https://www.ncbi.nlm.nih.gov/pubmed/23978168[/footnote [footnote]https://www.ncbi.nlm.nih.gov/pubmed/29468815[/footnote [footnote]https://www.ncbi.nlm.nih.gov/pubmed/27043505

The Downside Of Mustard

While mustard is generally considered safe for most people, especially in the amounts you are likely to consume, large quantities, such as those found in extracts, may result in unwanted side effects such as:

  • Abdominal pain
  • Diarrhea
  • Gut inflammation

Also, uncooked mustard seeds and leaves are a significant source of goitrogens.

Goitrogens have been shown to interfere with the normal function of your thyroid. Those with impaired thyroid function may want to avoid uncooked seeds and leaves or soil, boil, and/or cook them beforehand 8https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4740614/

If you're consuming regularly prepared yellow mustard, chances are there's nothing to worry about.

Best Mustard Brands For A Keto Diet

Now that you have a firm understanding of mustard, its calories, and carb count, what are the best brands for a keto diet?

As you may have read earlier in the article, almost all mustard brands contain the same basic ingredients. 

 Therefore, nearly any traditional yellow mustard or dijon mustard would be considered keto friendly. 

The problem lies in the craft, honey mustard, and flavored varieties. The best thing to do when choosing a non-traditional yellow or dijon mustard is to check the nutrition facts.

Is honey mustard keto diet-friendly? Some honey mustard is low carb and only contains 1 gram of carbohydrates per serving. However, some brands may provide a significant amount of carbs per serving, so it may be best to check the nutrition label.

Some brands I would recommend on a ketogenic diet would be:

  • Heinz
  • French's
  • Great Value (Walmart)
  • Kroger
  • Grey Poupon
  • Inglehoffer
  • Trader Joe's
  • Market Pantry (Target)
  • Keen's
  • Plochman's 

Is Mustard Oil Good For Cooking?

Similar to other nuts and seeds, mustard may be pressed and have its oil extracted. However, the oil has been the center of controversy.

So much so, that the Food and Drug Administration (FDA) prohibited its use for cooking gin 2016 due to its high eruct acid content. 

Due to its concerns, any pure oil sold in the U.S. must include the warning, “For external use only.” 

While it may be hard to come across at most stores, local health food stores and specialty ethnic grocery stores likely have mustard oil for purchase. 

With that said, countries like India, Nepal, and other southeast Asian countries have long used (and still do) mustard oil in their cooking. 

Even then, with a lack of research and a statement by the FDA, I can't safely recommend mustard oil as an excellent alternative for cooking. Instead, stick to butter, lard, avocado oil, and coconut oil when it comes to your keto cooking needs.

A Few Ideas For Mustard On A Keto Diet

So what can you use this delicious and healthy low carb condiment with? Here are a few ideas to add a little mustard to your keto diet for weight loss, all of which are low carb.

  • As a glaze (chicken wings, thighs, tenders)
  • Pan sauces (after sautéing your meat, add a dollop of mustard to make a delicious sauce)
  • Dijon dip (mustard + mayo = heavenly)
  • Balsamic vinaigrette (balsamic vinegar + mustard = delicious) Maybe even a splash of lemon juice
  • Mustard with olive oil and lemon juice for another vinaigrette
  • A condiment to any meat (literally, ANY meat)
  • On top of sausages (I like Teton Waters)
  • Egg salad for a little tang and color

How To Make Mustard

Want to make your own mustard? Here is an excellent video for an easy to do a fermented variety.

Fermented foods like sauerkraut and kimchi are abundant in probiotics, which help increase the health of your gut microbiome and digestive system. 

Besides, fermented foods provide benefits such as 9https://www.ncbi.nlm.nih.gov/pubmed/28945458 

  • Antioxidant
  • Anti-microbial
  • Antifungal
  • Anti-inflammatory
  • Anti-diabetic
  • Anti-atherosclerotic

The Takeaway

The majority that you'll find at your local grocery store are low carb and contain minimal calories or carbohydrates, perfect on a ketogenic diet or those watching their carb intake.

Mustard may just be the perfect condiment and sauce for a keto diet and/or weight loss.

Just be wary of flavored and honey mustard, which may contain a lot of added sugars by checking the nutrition label beforehand. 

Anything with more than 1 gram of net carb per serving size, you're better off avoiding, especially since a serving size is only one teaspoon.

Primary Sidebar

Search

PRIVACY POLICY | Terms and Conditions


Site Logo

Handcrafted with · Powered by Ketones.