Looking to order or make an Eggs Benedict, or just try Hollandaise sauce generally? Not sure whether you can do so on your keto diet and that this French classic will throw you out of ketosis? Well, this is what you need to know.
So, is hollandaise sauce keto? Most traditional recipes and brands of Hollandaise sauce are keto-friendly, providing a good amount of fat, and only 0.5-1.5 grams of carbohydrate, on average, per serving. That being said, you do need to check ingredients and any nutritional labels carefully before consuming.
That’s how you need to be with consuming this sauce.
And we will soon see why.
Thankfully, that is very easy when making it yourself from scratch or looking at brands to buy; but it does make eating out a little tricky.
In fact, it’s probably a good idea to confirm what ingredients they use.
You should be okay, but it’s impossible to truly know unless you do.
With this in mind let us now look at how you can enjoy hollandaise on your keto diet, the best store-bought options, and a quick keto-friendly recipe; if you do fancy making some yourself!
Can You Have Hollandaise Sauce On Keto?
Classic Hollandaise sauce recipes are perfect for keto – providing you with a source of great fats, and minimal carbohydrates. That being said, there are some recipes, and popular store-bought brands, you will need to be more mindful when consuming
A lot has to do with context.
But generally speaking, hollandaise is something you can look to enjoy, in some capacity.
If we take a look at a classic, traditional recipe, you will soon see why:
Minimal to say the least.
And while there is some wine vinegar and lemon juice, the carbohydrates these provide are minimal.
In fact, an above recipe with the above ingredients only contains 0.5 grams of carbohydrates, per serving (which is half the sauce, too).
Plus you get all those healthy fats.
Now, as you can see, that will fit in nicely with your keto diet.
It will keep you far from exiting ketosis, and well below the 20-gram carbohydrate threshold for the day.
But not so fast.
This is with an optimal recipe.
The same cannot be said for all recipes and brands.
If we take a look at the popular Maille hollandaise sauce, for instance, we soon can see why.
Here is the ingredient list:
I’ve bolded just some of the problematic ingredients here,
But nutritionally, it breaks down like this:
|– of which sugars||1.1g|
The truth is, this hollandaise sauce is not optimal.
First, you have the source of fats – being from sunflower and rich in Omega 6s. It is recommended these are limited.
Then you have a higher carb content.
Perhaps not enough to kick you out of ketosis with a serving or two (1.5-3 grams of carbs), but still eating into your budget.
And 1 serving is not a lot.
If you have 3-4 servings, you’re at 4.5-6 grams of carbs.
And that’s on just the sauce alone.
Not even including the food you eat it with or the rest of your diet.
So a sauce like Maille would need to be eaten in moderation.
A more traditional recipe, or keto-friendly option, can be consumed more liberally.
What Are The Best Keto-Friendly Hollandaise Sauce Brands
The best keto-friendly hollandaise sauce brands are those that focus on healthy fats, do not include any sugar or sugar derivatives or any processed additives.
For me, I wouldn’t look any further than the Primal Kitchen Hollandaise sauce. You can see it on the companies website here.
The ingredient list is as follows:
And this results in the following nutrition:
|– of which sugars||1.1g|
Consider that’s for 2 tablespoons.
It’s a great ingredient list, tastes delicious and you can use it quite liberally without the fear of being thrown out of ketosis.
Plus, if you use discount code ‘wewanthesauce’ at checkout, you can get an extra 10% off – from all items in your basket at checkout.
So stock up on your keto-certified sauces while you are there!
Visit Primal Kitchen and get some now!
Keto Hollandaise Recipe
If you are looking to make your own keto hollandaise sauce, from scratch, you can do so with the following recipe. It’s simple, only takes 10 minutes, and serves two.
Plus, it uses the best ingredients, and fats, possible.
- 125g of Butter
- 2 Egg Yolks
- ½ Teaspoon of White Wine Vinegar
- 1 Squeeze of Lemon Juice
- 1 Pinch of Cayenne Pepper
- 1 Pinch of Salt
Step One: Melt the butter in a saucepan on low-to-medium heat, and remove any white solids that rise to the surface. Keep this butter warm in the saucepan.
Step Two: Add the egg yolks, white wine vinegar, a pinch of salt an a splash of cold water to a glass bowl. This will need to fit over a small pan. Whisk this mixture for a couple of minutes until combined.
Step Three: Place the bowl over a secondary saucepan of simmering water. Whisk the mixture (in the bowl) continuously until it turns pale and thick. Roughly 3-5 minutes.
Step Four: Remove from the heat and slowly whisk in the melted butter, a small amount at a time, until it is mixed into the hollandaise sauce and it turns creamy. If the sauce becomes too thick, add a splash of cold water to thin.
Step Five: Season with a squeeze of lemon juice, and a pinch of cayenne pepper. Serve, or keep warm until required.
|– of which sugars||0.4g|
For the most part, Hollandaise sauce is ideal for keto.
Butter and egg yolks traditionally make up the base of it; providing you with healthy fats without the carbohydrates.
That being said, there are certain brands and recipes that are not as good as others.
So do be careful and check closely.
At the same time, there are keto-certified alternatives on the market too, as is the case with the Primal Kitchen brand.
In fact, it makes a delicious change with cashew butter and avocado oil in the mix too.
Where Do The Carbs Come From In Hollandaise Sauce?
The carbohydrates present in hollandaise sauce mostly come from white wine vinegar and lemon juice. Although, in some recipes and brands it could come from sugar or a sugar substitute that is added for sweetness.