what sauces are keto friendly

What Sauces Can You Have On Keto? My Top 5 And 2 Bonus Recipes

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What sauces can you have on keto?  This is a very important question.  I can’t conceive of a world without sauce.

One of the real benefits of a low-carb diet is omitting sugar.  Everyone knows sugar is addictingly terrible for us.  So let’s discuss some delicious solutions.

This post may contain affiliate links, which means we may receive a commission if you purchase through our link(s) at no extra cost to you.  This information is not intended to be medical education and is not medical advice.  It should not be used as a substitute for your or any medical professional.  You should always seek counsel from your physician before beginning any new diet or exercise regime.  Yes, this means talking with your doctor even if we’re simply highlighting a few delicious low-carb sauces.  Also, Nom nom, nom. 

what sauces can you have on keto

Yes, this is about sauces and so far, all you have seen is a delicious low-carb-looking pizza.  But pay closer attention to that red sauce.  It’s not marinara.  It’s one of my top 5 favorite sauces for a low-carb diet.  Or really, any diet.  

What Sauces Can You Have On Keto?


An Obvious Question: What Sauces Are Keto

The obvious answer – what ones do you want to be keto-friendly?  Because I’m willing to gamble that you can buy it or you can figure out a way to make it.  And, it will taste just as delicious.

Make a list of your top 5.  Scroll on to read if we agree.  You may love the simple low-carb recipes accompanying this list.  They highlight 2 of my favorite keto sauces of all time.  You’ll love the one-dish approach, too.  So easy.

It’s time to re-tock your fridge with your favorite low-carb sauces and condiments.

Keto Friendly Sauce Recipes

Ketchup has to go first, right?  It’s a superior condiment, sauce, and lifeline.  It rounds out a burger and it amplifies a fry.  But it’s high in sugar and we can do better than the store-bought stuff.

I’d like to invite you to geek out with me.  Check out this article from the History Channel – The Surprisingly Ancient History Of Ketchup.  

keto sauces for meat

The following 3 recipes are my absolute favorite for keto-friendly ketchup:

  1. Low Carb Ketchup.  From Kicking Carbs.
  2. Keto Sugar Free Ketchup Recipe.  From Low Carb Yum.
  3. Sugar Free Ketchup.  From The Big Man’s World.

If you must, Heinz as an example, offers a no-sugar-added ketchup.  But the homemade versions are delicious when you have the time.

The 2nd Best Low-Carb Sauce

My second choice may very well be your first choice.

what condiments can you have on keto

There are so many hot sauces out there in the world for us to try.  Everyone has their favorite and based on the last few places I’ve been to eat, Sriracha is probably just that.

However, hot sauce lovers are usually not a one-trick pony.  The spicy connoisseur may like a thinner sauce to brighten hollandaise and something viscous to drizzle on a grain bowl.

For me, I’ll put anything on a hot wing, and for a quick recipe shared below, I went with:

what condiments can you have on keto

Here are some fun hot sauce recipes to try at home:

  1. Easy Homemade Hot Sauce.  By The Curious Chickpea.
  2. How To Make Fermented Hot Sauce.  By Serious Eats.
  3. Jalapeno Hot Sauce.  By Pepper Geek.

The 3rd Best Keto Sauce

low carb sauces

I’m now feeling that this list is arbitrary.  I could not live without ketchup, hot sauce, or BBQ sauce

For me, there is no better BBQ sauce than Sweet Baby Rays.  That was until they came out with their No Sugar Added BBQ Sauce.

Unquestionably, BBQ sauce lovers are just as lucky as the hot sauce gang.  There are many iterations of BBQ sauce.

Southern Living sums up 10 incredible versions here: 10 Award-Winning Southern BBQ Sauce Recipes.

The 4th Best Low-Carb Condiment

Did you catch it in the image above?  It was hiding out next to the hot sauce.

low carb bbq sauce

Ranch is friends with everyone.

In my opinion, Hidden Valley Ranch is the Superhero of America.  However, I gave Trader Joe’s Ranch a go, but it’s just not the same.  I’m sorry, Trader Joe’s.

People swear they can make a homemade dupe of Hidden Valley Ranch at home.  But I don’t know why they would.

The 5th Must Have

Are you thinking of mayonnaise?  I think most people would have this on their top 5 list.

low carb sour cream

This one might be controversial.  But consider the power this tangy blank plate has.  I mix it with hot sauce all of the time and I’m obsessed with the combination so much so as to make sure sour cream hit the top 5 low-carb sauce list.  Hot sauce could not be on this list without sour cream.

Picture it: low-carb huevos rancheros with a dollop of sour cream that’s been mixed with tangy and vinegar-forward Tobasco Sauce.  The OG.  It’s my favorite.  It’s so good.

2 Easy Low-Carb Recipes If You Like Sauce

Have you tried the smash burger tortilla taco trend?  I had that on my brain and decided to try it with two of my favorite low-carb sauces.  I wasn’t feeling taco, so I went the pizza route.

Low-Carb BBQ Chicken ‘Pizza’

There isn’t much you can’t do with a low-carb tortilla.  For this recipe, mix ground chicken with spices and separate it into 4 or 5 portions.  The portion size will depend on the size of the tortilla.

Spread one portion into a very thin layer on one side of a tortilla.   Pan sear that side down in an oiled pan over high heat.  It takes minutes to cook the ground chicken.  Next, you’ll flip the tortilla (when the meat is cooked) allowing the other side of the tortilla to form a crisp.  All the while, adding keto BBQ sauce to the top, a handful of sharp cheddar cheese, and a few sliced red onions.  Place the skillet under the broiler until the cheese is melted.

keto bbq chicken pizza


Low-Carb Buffalo Chicken ‘Pizza’

Follow the BBQ chicken pizza instructions for the base.  Then, instead of the BBQ sauce, spread your favorite hot sauce that’s been warmed with a little bit of butter.  A Chef I once worked with did this to coat his hot wings.  I have been copying him ever since.  I think we should try that with the BBQ Sauce, too.  What do you think?

Next, I like to add thinly sliced celery and blue cheese crumbles.  Then broil it for a minute.  You can garnish it with a drizzle of ranch and green onions.

keto buffalo chicken


This Post Was All About – What Sauces Can You Have On Keto


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Casea Keto
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Low-Carb Ground Chicken Tortilla Pizza 2 Ways


  • 1 # Ground Chicken
  • 1 T Onion Salt
  • 1 T Garlic Powder
  • Salt & Pepper To Taste
  • 4 Low-Carb Tortillas
  • 2 T Avocado Oil

Buffalo Chicken Tortilla Pizza

  • 2 T Hot Sauce
  • 1 T Butter
  • 1/2 Celery Stalk, Thinly Sliced
  • 2-3 T Crumbled Blue Cheese
  • 1 Green Onion Diced

BBQ Chicken Tortilla Pizza

  • 2 T BBQ Sauce
  • 1 T Butter
  • 1/4 C Cheddar Cheese, Shredded
  • Red Onion Slices


  • In a bowl, mix the ground chicken and spices. Form 4 -5 based on the size of the tortillas. Freeze the ground chicken balls for single-serving use later.
  • Heat a skillet over medium-high to high heat with the avocado oil
  • Spread a thin layer of ground chicken onto one side of the tortilla
  • Cook the tortilla, meat side down until the chicken is fully cooked (about 3 minutes)
  • Flip the tortilla allowing the other side to crisp while adding the desired toppings

Buffalo Chicken Tortilla Pizza

  • In a skillet, combine the hot sauce and butter over medium heat and spread the mixture on top of the cooked ground chicken
  • Top with sliced celery and blue cheese crumbles and broil for 1 minute if desired
  • Garnish with green onion and ranch dressing if desired

BBQ Chicken Tortilla Pizza

  • In a skillet, combine the BBQ sauce and butter over medium heat and spread the mixture on top of the cooked ground chicken
  • Top with cheddar cheese and sliced red onion and broil for 1 minute


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