You find yourself looking at sauces that you can safely consume on the keto diet. But what about hot sauce? Is this something you can look to use or is it really going to put you at risk of exiting ketosis? Here is all you need to know.
So, is hot sauce keto? Most brands and recipes of hot sauces are keto-friendly – particularly those that are vinegar-based. The average hot sauce has <1 gram of net carbohydrates, per serving. That being said some hot sauce variations may include sugar as an ingredient so you do need to check product packaging carefully.
If we are talking about your typical hot sauce, you should be perfectly fine.
But with so many brands and variations on the market you really need to check for those hidden ingredients.
And sometimes, even the presence of tomato ketchup in a hot sauce can be enough to limit the viability of this sauce in your diet.
Nevertheless, let us now take a closer look at how you can consume hot sauce without risk, the best keto-friendly brands, and even show you a recipe you can follow if you fancy yourself in the kitchen!
So stick around, your dishes will be transformed.
Can You Eat Hot On The Keto Diet?
You can eat most brands and recipes of hot sauce on the keto diet, so long as you consume a brand or recipe without added sugar, or are mindful of your serving sizes.
I actuality, you have two different ways of approaching this.
- You opt for low carb hot sauces – where you can be more liberal in your consumption
- You consume any hot sauce – but are much more careful and mindful about how much you consume.
That’s because by and large, most brands of keto sauce will not add a lot of carbs to your diet.
But others can.
And ultimately what really matters on the keto diet, is that you consume between 20-50 grams of net carbohydrates, per day (at most).
Now the total amount to reach and remain in ketosis will vary from person to person, lifestyle to lifestyle.
But that being said, you have a general ‘budget’ you will need to work with.
And ultimately, hot sauce will need to be factored into that allowance.
Some brands of hot sauces will not add much, whereas others will.
So your consumption, and how much you can safely eat will depend primarily on what you opt for (we will be looking at some below).
Just remember, you have the carbs from all your other foods in your diet to consider too.
So a good rule of thumb is hot sauce in moderation.
Is Store Bought Hot Sauce Keto?
Most store-bought hot sauce products are keto, particularly those where peppers, vinegar, and spices are the main ingredients used.
For instance, if we take a look at the popular Cholula brand, we can soon clearly see why it is keto-friendly.
Here is the full ingredient list of their original sauce, followed by the nutritional content:
Looks great right!
And here is what it looks like nutritionally.
|– Of which sugars||– 0g|
Probably as good as it’s going to get right?
But not all hot sauces are the same, I am afraid.
And this booming condiment and seen the addition of a lot of new interesting varieties to the market.
And it’s sugar that you need to look out for.
Especially if it is one of the first things listed on the ingredient list.
Even hot sauces that add maple syrup, honey, fruits, or even tomatoes to the recipe will naturally be higher in carbohydrates.
So you do need to be careful and mindful.
Check the nutrition label and ingredient list closely.
And from there make a decision.
For me, I wouldn’t look past the following brands of hot sauce.
There really is no need, and why would you want to have to control your consumption so stringently?
Best Brands For Keto Hot Sauce
The best brands of hot sauce for keto include Cholula, Tabasco, Franks, Truff, and Aplenty.
All of which can be purchased in most grocery stores, or better yet on Amazon.
And the beauty of looking on Amazon is you can quickly compare brands, the different variations, and most importantly, the ingredients.
It’s much easier than in the store, picking up and putting down bottles.
Who has time for that?!
But perhaps greater still is that you can purchase variety packs at a great price on Amazon too.
That way, you can introduce some variety without comprising on your keto lifestyle!
- 8 Scotch Bonnet Peppers
- ½ inch of Ginger (freshly peeled and chopped)
- 1 Teaspoon onion powder
- 2 Teaspoons garlic powder
- 1 Tablespoon Mustard
- 1 Teaspoon of Turmeric
- 1 Tablespoon Mustard
- ½ Teaspoon salt
- ¼ cup of Apple Cider Vinegar
- 3 Teaspoons Low Carb Sweetener
- Put on some gloves, chop up the scotch bonnet peppers, and deseed them. Peel and chop the ginger.
- Add the pepper to a food processor/blender and add all of the ingredients - blend until smooth.
- Test the sauce and adjust based on your preferences. If you find it too hot, add some more apple cider vinegar.
- Remove and add to an airtight bottle or jar.
- Store in the fridge, or even in a dark, dry place, and use as and when required.
- As this is a vinegar-based sauce, refrigeration is not necessary. It may, however, prolong the preservation by a couple of weeks.
Hot sauce is mostly keto-friendly.
However, perhaps the best thing you can do to ensure that it is is to closely check the label.
You should find minimal ingredients and a sauce that has less than 1 gram of net carbohydrates per serving.
But you can be deceived.
Especially if there is maple syrup, honey or fruit, or even tomatoes in there too.
In that case, you may either need to forgo it altogether or use much less.
Or seek out other alternatives like Sriracha.
But for the most part, your risk of coming out of ketosis is primarily dependent on what you use this sauce on!
Hot sauce is generally low carb. Your average brand and recipe will only include ~1 gram of net carbohydrate per serving. Some variations of hot sauce can, however, provide as much as 5 grams of net carbohydrates per serving – so check the nutrition label closely.
Tabasco sauce is keto-friendly. In fact, it is one of the best hot sauces to consume while on the keto diet. With only three ingredients (peppers, vinegar, and salt) the average serving contains 0g of net carbohydrate. So, you can consume this sauce liberally.
Wondering what other sauces you can have while on keto? Check out my following guides to find out!
Hi there. I’m Jeremy – a passionate food technologist with several decades in the food industry. With a love for sauces, food, and nutrition, I decided to create WeWantTheSauce. Here I share my experience, knowledge, and recommendations; from ingredients and recipes to storage all the way through to nutrition for every sauce imaginable.