The ketogenic diet nixes many of our favorite foods: pasta, rice, potatoes, bread… the list goes on! When you follow this way of eating, it’s more important than ever to have your fridge and pantry stocked with yummy low carb condiments so you can mix things up with every meal!
The ketogenic diet is a high fat, moderate protein diet with very limited carbohydrates. A typical ketogenic meal will be rich in fats and protein – meaning lots of tasty meat, cheese, nuts, and avocados. However, many store-bought seasonings and condiments are full of hidden sugars, making them off limits.
So If Most Condiments Are Off Limits… Is Hot Sauce Keto-Friendly?
Luckily, most hot sauces are ketogenic-friendly, meaning that they are no carb or very low carb. Some hot sauces, like the classic Huy Fong Sriracha, do have sugar listed as an ingredient.
However, even with hot sauces that include sugar, most don’t exceed 1 or 2 grams of total carbs per serving. This means that for ketogenic purposes, it is almost always okay to use. However, some keto-dieters completely avoid sugar as an added ingredient, in which case it’s important to look at the ingredients list of your favorite hot sauces.
How To Use Hot Sauce On The Ketogenic Diet
In our biased opinion, hot sauce is great with any meal!
Low Carb Marinade
Most bottled marinades are full of sugar, which limits your options when you’re on the keto diet. Hot sauce makes a great marinade (or ingredient of a marinade) for steak, pork, chicken, tofu, and other meats. Toss cubed steak in a ziplock bag with 1/4 cup of Tapatio or Cholula, 1/4 cup chopped cilantro, and the juice from a fresh lime for spicy tacos!
Tangy Salad Dressings
Salad dressings are also notorious for hidden sugars, so it’s best to stick to cream-based dressings (like ranch or blue cheese), or make your own from scratch. Try mixing a dash of Chipotle Tabasco in your ranch, or a teaspoon of Yellow Bird in a homemade vinaigrette to level up your salad game.
Miss the Mark on a New Recipe? Spice It Up!
Most ketogenic recipes are written by bloggers, not chefs, which means that they often miss the mark when it comes to robust flavors. Hot sauce can resuscitate any variety of recipes that fall a little flat in the flavor department.
Other Healthy Reasons to Include Hot Sauce In Your Ketogenic Diet
Not only is hot sauce a very low carb condiment, but it also has other health benefits to supplement your ketogenic diet!
A recent study carried out by researchers at the University of Maastricht in the Netherlands also showed that consumption of this spice leads to a decrease in the sense of appetite and helps to burn the calories contained in food.
Capsaicin, the substance found in chili peppers that causes the sensation of burning on the tongue, may also reduce the activity of ghrelin, the hormone produced by the cells of the stomach and pancreas which stimulates appetite. To put it simply: it may help you feel fuller for longer, without consuming extra calories.
Following the ketogenic diet doesn’t mean you have to shy away from using condiments and seasoning. Hot sauces are typically very low carb, which means they’re a perfect way to spice up any keto meal!