Are you on the keto diet and looking to serve a steak for dinner? Are you wondering whether or not you can have peppercorn sauce with it? Or, could this particular condiment knock you out of ketosis? Well, here is what you are going to want to know.
So, is peppercorn sauce keto? Peppercorn sauce can be keto-friendly – depending on the pre-made brand or recipe that is used. Most recipes will provide between 1-4 grams of net carbohydrates, per serving. Even in recipes that have a higher carbohydrate count, you may be able to consume it in moderation.
The truth is, it depends.
The good news, however, is that this is a sauce that can be keto-friendly.
It may just require a bit of planning upfront.
Let us now continue to explore why this is the case. We’ll then be turning to how to ensure you are consuming keto-friendly peppercorn sauce, so stick around.
It’s worth it – believe me!
Is There Carbs In Peppercorn Sauce?
There are carbs in peppercorn sauce, but how many depends on the brand, recipe, or restaurant. That being said, carbs will tend to vary between 1-4 grams, per serving.
Sometimes, peppercorn sauce is more like a gravy; made from a base of rich stock and cream.
At other times, flour or starch may be used; and that is the ingredient that can introduce carbs.
Is Peppercorn Sauce Keto Friendly?
Peppercorn sauce can be keto-friendly. It mostly depends on the type of peppercorn sauce, how much of it you are going to be eating, and ultimately, the rest of your diet.
Here is why.
It is only when you know the carbohydrate count of the specific peppercorn sauce can you run the math.
And that’s what it is all about here.
You need to know the ingredients or the nutritional information for each sauce.
This is great if you are buying a pre-made store option, or making it from a recipe from scratch (a keto-friendly peppercorn sauce will follow in the next section, so do stick around).
Otherwise, if you are eating out unless you are willing to ask or they can provide such information, you will likely want to give this sauce a miss.
Or you risk being kicked out of ketosis.
Ultimately, you have a very limited budget of carbs to work with.
Around 20 grams of net carbs, per day as per the keto diet guidelines.
So, whether you want to try and factor peppercorn sauce into your allowance, well that is going to come down to you and your preference.
Along with this reasoning, you could even make peppercorn sauce with flour work.
But you may need to be a little more careful with the rest of your day’s meals.
Or you could opt for a low-carb peppercorn sauce altogether.
That’s the recommended approach. It makes life easier, and takes the stress off!
Keto-Friendly Peppercorn Sauce Recipe
Your best option for consuming peppercorn sauce is to make it from scratch yourself. That way you can carefully select the ingredients, quantities and be aware of the full carbohydrate count.
The following recipe is perhaps the best one to make.
It not only is very low in carbs (less than 2 grams per serving), but it contains healthy fats, requires minimal ingredients, and will take less than 10 minutes of your time!
So, you can prepare this while you cook your steak.
- 50g of Fresh Green Peppercorns,
- 1 cup of Beef Bone Broth/Beef Stock
- ½ tsp of Crushed Garlic,
- 2 tbsp of Butter
- ¼ cup of Double Cream
- Salt, to taste
Step One: Add your butter to a frying pan and heat on a high heat. Once the butter starts to bubble, add the garlic. Cook until it starts to brown. Add your drained green peppercorns and combine thoroughly.
Step Two: Add the Beef Bone Broth/Stock and stir to combine. Bring to the boil.
Step Three: Add the double cream and again stir to combine.
Step Four: Simmer and reduce until the peppercorn sauce thickens, stir intermittently.
Step Five: Season to taste and serve with your freshly cooked steak!
Net Carbs – 1.4g
- Calories: 115.7kcal
- Carbohydrates: 3g
- Of which sugars – 0.4g
- Protein: 0.5g
- Fat: 11.1g
- Fiber: 1.8g
Peppercorn sauce can be keto.
But you do need to be careful.
Especially if you are eating out, and particularly if you have other sauces of carbs in your meal plan.
In reality, it’s all about the recipe.
And thankfully, there is no reason why this sauce should be off-limits when on the keto diet.
And the fact you can make a keto-friendly and extra delicious version at home in under ten minutes and with minimal ingredients, well that is just a bonus!
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.