Diet Food Plans

The Best Keto Sauces

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Keto sauces are a delicious way for anyone on a keto diet to meet their daily fat macros. Use these 5 easy sauce recipes to enhance the flavour of your favourite keto recipes.

5 Different Keto Sauces in jars

What are good fats for ketosis?

If you constantly struggle with consuming enough healthy fats on your ketogenic diet, you are not alone. An average keto diet is 70 percent fat and the truth is, sucking on a frozen stick of coconut oil (aka, fat bombs) probably isn’t the healthiest way to get the fat into your system. This is why keto sauces are so amazing – they offer the healthy fat with additional health benefits!

5 Keto Sauces in a jar, peanut sauce, roasted red pepper sauce, chimichurri, hollandaise, mayonnaise

The Best Keto Sauces

These 5 sauce recipes offer healthy fats, plus additional nutrients to help heal your gut while keeping you in ketosis. Plus, they’re absolutely delicious! Try these keto sauce recipes for yourself and see if you agree.

peanut sauce in a food processor

Peanut Sauce

This Asian inspired keto sauce makes a fantastic dip for raw veggies, or thin it out and use it as a low carb salad dressing.

INGREDIENTS

  • 1/2 cup canned coconut milk
  • 1/2 cup peanut butter unsweetened and unsalted
  • 1 clove crushed garlic
  • 1 Tbsp grated fresh ginger
  • 2 Tbsp soy sauce

INSTRUCTIONS

Process everything in the food processor for a minute or two. That’s it, you’re done!

 

Roasted Red Pepper Sauce in Food Processor

Roasted Red Pepper Sauce

This keto sauce jazzes up the flavour of eggs, meats, and lettuce wrap sandwiches! Try it on cauliflower steak – it is delicious!

INGREDIENTS

  • 3 large roasted red peppers
  • 1/2-1 cup freshly grated Parmesan
  • 1 cup fresh basil leaves
  • 2 cloves garlic
  • sea salt
  • 1/2 cup olive oil

INSTRUCTIONS

Add to the food processor, process until blended > done!

 

Chimichurri on a spoon and in a jar

Chimichurri

This is one of my favourite keto sauces! With heart-healthy olive oil and fresh herbs, plus the ability to add flavor to fish, flank steak, and salad, what’s not to love?

INGREDIENTS

  • 2 cups fresh parsley leaves
  • 2 Tbsp fresh oregano leaves
  • 2-4 cloves garlic
  • sea salt
  • red pepper flakes, optional
  • 2 Tbsp red wine vinegar
  • 1/2 cup extra virgin olive oil

INSTRUCTIONS

  1. Wash and spin-dry herbs and peel garlic.
  2. Destem parsley and oregano and chop very finely. Then chop garlic very finely, too.
  3. Add chopped herbs and garlic to a bowl, season with sea salt, red pepper flakes, vinegar, and olive oil. Stir well and enjoy!
  4. Finely chop herbs and garlic, mix with the rest of the ingredients > done!

 

Fancy Keto Sauces

spoonful of Hollandaise Sauce

Hollandaise Sauce

Add some of this keto sauce over poached eggs, asparagus, or even smoked ham. Your weekend brunch will be the talk of the keto community!

INGREDIENTS

  • 1/2 cup butter, melted 1 stick, 113g
  • 1 tsp dijon mustard
  • 1 Tbsp lemon juice
  • 2 egg yolks
  • salt/pepper, optional

INSTRUCTIONS

Most keto sauces are simple to make, but this one is a bit too complicated to explain in one sentence. To see the complete recipe, go to the full blog post: How To Make Hollandaise Sauce.

Homemade mayonnaise in a jar

Homemade Mayonnaise

Does this creamy, low carb, homemade mayo fit into the category of keto sauces? Sort of, but keto condiment may be more appropriate. You can make it plain or add garlic for a garlic-infused tuna salad of your dreams! The best fit for this one is in your stomach.

INGREDIENTS

  • 1 Tbsp dijon mustard
  • 1 Tbsp fresh lemon juice
  • 1 egg
  • sea salt
  • pepper
  • 1 cup avocado oil or any other flavorless high quality oil
  • 1 bulb garlic, optional (for garlic mayonnaise)
  • 1/2 cup herbs (dill, parsley, chives, cilantro, basil, etc.) for herb mayonnaise

This special sauce is also too detailed to explain in one sentence. Here is the complete blog post: Homemade Mayonnaise.