Are you on the keto diet? Wondering whether or not you are going to be able to safely consume satay sauce? Or, whether it will kick you out of that desired state of ketosis. Well, here is all you are going to want to know.
So, is Satay sauce keto? Some brands and recipes of satay sauce can be keto-friendly if eaten in moderation. However, sugar is often added to satay sauce – which prevents you from achieving a state of ketosis depending on how much is eaten. Therefore, it is crucial to always first check ingredients and nutrition labels before consumption.
It’s actually impossible to give you a blanket, ‘yes’ or ‘no’ when it comes to satay sauce.
Because recipes can range quite dramatically.
The truth is, a lot is going to depend on the specific sauce.
Let us now continue to explore when and why this sauce may be off-limits on the keto diet, before turning to a keto-friendly recipe that you can make if you do want to have some.
So keep reading.
It will be worth it – trust me!
How Many Carbs Are In Satay Sauce?
Satay sauce can provide as little as 2 grams, all the way up to 20 grams of carbohydrate per serving. It mostly depends on whether sugar or a sugar equivalent, is used as an ingredient.
You’ll actually notice that a lot of store-bought options are full of carbs.
Even in relatively small serving sizes.
For instance, if you take a look at one of the most popular satay sauce brands on Amazon, the Thai Kitchen Peanut Satay Sauc.
Here is the nutritional content, and then the ingredients:
|– Of which sugars||5g|
I’ve bolded the two problematic ingredients for you, just in case you didn’t see it.
Sugar as the third most abundant ingredient? Not good.
And coconut milk is not shy of carbs either!
So as you can see, this is hardly a low-carb sauce.
Granted, I am only looking at one store-bought brand.
But if you were to take this concept on and look across the most popular brands on the market yourself, you’d soon see the same trend.
That being said, thankfully there are some keto recipes out there. As we shall soon see.
Is Satay Sauce Keto Friendly?
For the most part, pre-made satay sauce is not keto-friendly. Most satay sauces will provide too many carbohydrates per serving to enable you to remain in ketosis.
We’ve seen in the section above why this is the case.
And chances are if you are eating out at a restaurant unless you are willing to ask or they can provide you with an overview of what ingredients they use, it’s best to give it a miss.
Besides, you do need to leave room for carbohydrates that may come from other sources of food in your diet.
And the truth is, your ‘allowance’ for carbs is pretty low.
As little as 20 grams, for the average keto-dieter.
Of course, you could always try and manipulate your diet to allow for the few grams of carbs that are present in Satay sauce.
Perhaps purchase a lower-carb option, like this one on Amazon.
And then proceed to use it carefully.
Or alternatively, you could make your own satay sauce that is naturally much lower in carbs altogether.
That’s the recommended approach.
So let us now look at how you can do so.
Keto-Friendly Satay Sauce Recipe
Your best option if you want to consume satay sauce on keto is to make your own version from scratch. This will allow you to forgo ingredients such as sugar and lower the carbohydrate count considerably.
The following recipe is my favorite one to make.
It has less than 2 grams of carbs per serving, and takes only around 5 minutes to make!
- ½ Cup of Sugar Free Peanut Butter
- 2 Tablespoons of Coconut Aminos,
- 1 Tablespoons of Rice Vinegar,
- 1 Tablespoon of Lime Juice
- 1 Tablespoon of Fresh Minced Ginger,
- 1 Teaspoon of Sesame Oil,
- 1 Tablespoon of Fresh Minced Garlic,
- ¼ Cup of Hot Water.
Step One: In a small bowl, add all of the ingredients together (minus the water) and whisk together to evenly combine.
Step Two: Add the water, 1 tablespoon at a time, and whisk together until you reach the consistency you like and desire.
Serve and enjoy!
Satay sauce can be keto.
But for the most part, store-bought options, or perhaps even restaurant satay sauces, are not.
Unfortunately, sugar is routinely added to the recipe.
And as such, it mostly rules it out for those of us on Keto.
Nevertheless, that doesn’t necessarily mean we have to forgo it altogether.
We just need to plan and make it ourselves.
The above recipe will help you do that.
Besides, it’s incredibly delicious and takes under 5 minutes to prepare!
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.