When you are trying to be mindful of your sugar intake it is pretty discouraging when you turn your favorite condiments over and look at the label. How does 1 cup of your favorite BBQ sauce have the same amount of sugar as a small DQ blizzard?? Yikes! When you start looking for sugars on an ingredient label you really start to realize how many of our foods have added sugar in them from pasta sauces to salsas. Making your own condiments might sound like a daunting task but as a busy working mom, I can assure you I don’t have a ton of extra time. Therefore, the recipes I create have a few ingredients, save me money, taste great, and have way less sugar. This is great for those following a keto or paleo diet, mom’s who are looking at reducing their kid’s sugar intake for mental and physical health, and those working at balancing their blood sugars.
I have 10 Keto Friendly Must Have Summer Condiment Recipes below to fill your pantry or fridge up. BBQ and patio season is no fun without a few fresh tasting condiments so I have you covered. I love hearing from you so leave me a comment below of which one is your favorite or if there is a condiment you love that you want me to “healthify” for you, just leave it in the comments below.
1) Low Sugar Crockpot Ketchup
This is my classic slow-cooker ketchup recipe. It stores great! Swap out the dates in the recipe for 15 drops of liquid stevia or use monk fruit as a keto sweetener to taste. Click here for the full blog post.
2) Sugar-Free Teriyaki Sauce
Ingredients:
- 1 cup of Water
- ½ cup of Tamari Sauce
- 10 drops of liquid stevia or monk fruit to taste
- 1 tablespoon of Sesame Oil
- 2 teaspoons of Garlic Powder
- ½ teaspoon of Ginger, ground
- ½ teaspoon of Guar Gum or 1 tbsp of Ground Flax mixed with 3 tbsp warm water (these are your natural keto cornstarch thickener alternatives)
- 2 tablespoons of Sesame Seeds, optional
Instructions:
- Place all the ingredients, except the thickener in a saucepan over medium heat. Whisk together.
- Bring to the boil and reduce by about ¼ of a cup (keep a close eye as it can boil over).
- Add the ground flax or guar gum and whisk in.
- Continue to boil until the sauce has thickened, then remove from the heat.
- Stir through the sesame seeds, if using.
- Serve the hot sauce over protein or vegetables or allow to cool to room temperature before storing in an airtight container in the fridge for 2-3 weeks
3) All-Purpose Keto BBQ Sauce
Click here for my classic Badass Charred Slow-Cooker BBQ sauce. It keeps great and you can also can it so you have bbq sauce stored in your pantry for months. Simply swap out the cane sugar for 10 drops of stevia or monk fruit to taste where sugar is used to make it a Keto recipe.
4) Low Carb Pico De Gallo
This salsa is so easy to make! I use it as a dip and to spoon onto chicken or steak. Click here for the full recipe and blog post.
5) Keto Chimichurri
Ingredients:
- 3 cloves of Garlic
- 1 small Red Chili, seeds removed
- 1 cup of Parsley
- 2 tablespoons of Oregano, fresh
- 2 tablespoon of Red Wine Vinegar
- ½ cup of Avocado Oil
- Salt & Pepper to taste
Instructions:
- Finely chop, parsley, chili, and oregano garlic.
- Add to a bowl along with the vinegar, oil, and salt.
- Mix well with a spoon & set aside for 30 minutes to allow the flavors to blend.
- Serve or place in an airtight jar in the fridge.
6) Spicy Garlic Aioli
Ingredients:
- 5 cloves of Garlic
- 2 tablespoon of Avocado oil
- 1 /2 cup of Avocado Mayonaise
- Salt & Pepper to taste
- 1 tablespoon fresh Lemon Juice
- 1 tsp Franks hot sauce (omit if you just want a garlic aioli)
Instructions:
- Preheat the oven to 350 degrees. Place the garlic cloves on a baking sheet and drizzle with 1 tablespoon of oil. Bake for 10 minutes until golden brown. Mash and add to a bowl.
- Place the remaining ingredients into a bowl and mix until well combined.
7) Greens Powered Guacamole
Only a few ingredients, this Guacamole is awesome. Click here to visit the full blog post for the recipe and to enhance it I would add 1 tbsp of MCT-Oil to the base recipe for those following a keto lifestyle.
8) Keto Sweet & Sour Sauce
Ingredients:
- ⅓ cup of Rice Wine Vinegar
- ⅓ cup of monk fruit or 10 drops of liquid stevia
- ¼ cup of Sugar-Free Tomato Sauce
- ¼ cup of Water
- 1 tablespoon of Tamari Sauce
- 1 teaspoon of Garlic Powder
- ½ teaspoon of Guar Gum or 1 tbsp of Ground Flax mixed with 3 tbsp warm water (these are your natural keto cornstarch thickener alternatives)
- ½ teaspoon of Pineapple Essence, optional
Instructions:
- Whisk everything in a bowl until well combined
- Add more thickener to achieve the desired consistency (none for a marinade or more for a sauce).
9) Low-Carb Pesto
Ingredients:
- 1/3 cup of Pine Nuts
- 2 cloves of Garlic
- 2/3 cup of Parmesan Cheese, shredded
- 4 ounces of Arugula
- 4 tablespoons of Lemon Juice
- 2/3 cup of Avocado oil
- Salt & Pepper to taste
Instructions:
- Place everything into the food processor and slowly add the oil a little at a time while your process. Scrap the side down with a spatula and add more oil until you achieve the consistency you like.
- I like to warm and toast the pine nuts in a pan on the stove for 5 minutes over low-medium heat before adding them to the blender but it is optional based on your time.
10) Low Carb “Honey” Mustard
Ingredients:
- 1/2 Cup Avocado Mayonnaise
- 2 Tablespoons Yellow Mustard
- 1 Tablespoon Dijon Mustard
- 1/2 Tablespoon Lemon Juice
- 10 Drops Liquid Stevia or Monkfruit to taste
Instructions:
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Mix ingredients together in a bowl until fully combined.
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Store in the fridge and enjoy!
These 10 Keto Condiment recipes are a great way to enjoy your favorite marinade, sauce or dip without the high sugar and high carbs you find in most store-bought condiments. Remember to use these as a base recipe and get creative adding spices and adjusting ingredients to meet your taste buds. Why use they 10 Keto Condiments? How can the Keto Lifestyle benefit your weight-loss goals? How Quickly Will I Lose Weight on Keto? Click here to learn more with Perfect Keto.
moreLet me know which one is your favorite!
In great health,
Jo