Can I have condiments on keto and what should I choose?

November 8, 2025 •

4 min read

According to one survey, the average American consumes over a gallon of ketchup every year, a condiment often loaded with sugar. This raises a critical question for anyone on a ketogenic diet: can I have condiments on keto, or are they a hidden source of carbs that will disrupt ketosis?. The answer lies in careful label reading and smart substitutions.

Quick Summary

This guide explains which condiments are keto-friendly and which to avoid due to high sugar content. It covers safe options like mustard and mayonnaise, discusses how to find sugar-free alternatives for common culprits like ketchup and BBQ sauce, and offers tips for making your own flavorful, low-carb dressings and sauces at home.

Key Points

Read Labels Religiously: Check all condiment labels for hidden sugars like high-fructose corn syrup, honey, and corn syrup, which can kick you out of ketosis.
Embrace Full-Fat Basics: Mayonnaise, sour cream, and cream cheese are great keto options when purchased in their full-fat, sugar-free versions.
Rely on Spices and Herbs: Fresh and dried herbs, along with spices like garlic and onion powder, are naturally zero-carb flavor boosters.
Make Your Own for Control: Homemade condiments give you total control over ingredients, allowing you to avoid artificial additives and sugar.
Choose Low-Carb Brands: Several brands, such as G Hughes, now offer sugar-free ketchup, BBQ sauce, and other low-carb condiments.
Swap Wisely: Use hot sauces, mustard, or avocado oil mayonnaise in place of high-sugar options like ketchup or honey mustard.

Navigating the Condiment Aisle on a Ketogenic Diet

Transitioning to a ketogenic diet means paying close attention to every ingredient that goes into your body, and condiments are often a significant, yet overlooked, source of hidden sugars and carbohydrates. The good news is that you don't have to eat bland food. With a little knowledge and diligence, you can find a wide array of delicious, keto-friendly condiments to spice up your meals. The key is understanding which ingredients are safe and how to spot the sneaky sugars that can derail your progress.

The Sneaky Culprits: Condiments to Avoid

Many popular condiments rely on added sugars and starches to enhance their flavor and texture. These are the items you should leave on the shelf to maintain ketosis. Common offenders include:

Ketchup and BBQ Sauce: These are almost always packed with high-fructose corn syrup or other sweeteners. Just a few tablespoons of regular ketchup can contain more than 5 grams of carbs.
Honey Mustard and Sweet Chili Sauce: As their names suggest, these sauces are loaded with sugar to achieve their signature sweet and tangy profile.
Traditional Teriyaki Sauce: The sweet flavor of teriyaki comes from sugar or honey, making it a carb-heavy addition to any meal.
Some Salad Dressings: Many store-bought dressings, especially fat-free or low-fat varieties, use sugar to compensate for the flavor lost from removing fat. Always check the ingredients list for fruit juices, syrups, and other sweeteners.
Commercial Marinades and Glazes: Like BBQ sauce and teriyaki, most commercial marinades contain substantial amounts of sugar. This is especially true for sweet and savory marinades.

Your Keto-Friendly Condiment Checklist

Fortunately, plenty of flavorful, low-carb condiments are available to enhance your dishes. Here is a list of safe choices:

Mayonnaise: Traditional full-fat mayonnaise is a keto staple, containing virtually zero carbs. Be sure to check the label for any added sugars in certain brands. Opt for versions made with avocado oil for a healthier fat source.
Mustard: Classic yellow mustard, Dijon, and spicy brown mustard are excellent choices. As with mayo, always read the label to ensure no hidden honey or sweeteners are included.
Hot Sauce: Most hot sauces made from peppers and vinegar are keto-friendly. Tabasco and Frank's RedHot are classic, safe options. Just avoid sweet chili sauces.
Herbs and Spices: Fresh and dried herbs, along with spices, are naturally zero-carb and add immense flavor to any dish. Salt, black pepper, garlic powder, onion powder, paprika, and chili powder are all great additions.
Vinegars: White, apple cider, and red wine vinegar are all keto-friendly and can form the base for delicious homemade dressings.
Guacamole and Salsa: Freshly made guacamole and low-carb salsas are excellent additions. Look for salsa brands with no added sugar.
Sour Cream and Full-Fat Cream Cheese: Full-fat versions of these dairy products are low in carbs and can be used as a base for creamy dips and sauces.

Making Your Own vs. Buying Store-Bought Keto Condiments

When it comes to condiments, you have two main paths: purchasing specially formulated keto versions or making them at home. The table below compares the pros and cons of each approach.


Feature	Store-Bought Keto Condiments	Homemade Keto Condiments
Convenience	High. Grab and go from the store shelf.	Lower. Requires time for preparation and sourcing ingredients.
Cost	Generally higher price point due to specialized ingredients.	Potentially lower, as basic ingredients are often cheaper.
Ingredient Control	Moderate. Must trust the manufacturer's label claims.	Absolute. You control every ingredient, ensuring no hidden carbs or additives.
Variety	Increasing, but still limited compared to homemade options.	Infinite. You can experiment with any flavor combination you desire.
Taste	Can vary widely between brands; some sugar substitutes have an aftertaste.	You can perfectly tailor the flavor profile to your personal preferences.

The Low-Carb DIY Approach

If you prefer ultimate control and fresh flavor, making your own condiments is a rewarding process. Here are a few simple ideas to get you started:

Keto Ranch Dressing: Combine full-fat mayonnaise, sour cream, a splash of apple cider vinegar, and a blend of dried herbs like parsley, chives, garlic, and onion powder.
Sugar-Free Ketchup: Simmer tomato paste with apple cider vinegar, a keto-friendly sweetener (like erythritol or stevia), and spices until thickened.
Creamy Chipotle Aioli: Mix avocado oil mayonnaise with a small amount of chipotle in adobo sauce for a smoky, spicy dip.
Zesty Vinaigrette: Whisk together extra virgin olive oil, a vinegar of choice, Dijon mustard, and your favorite spices.
Keto BBQ Sauce: Use a tomato paste base and add a sugar-free sweetener, smoked paprika, liquid smoke, and apple cider vinegar. The brand G Hughes offers excellent store-bought sugar-free BBQ sauces as well.

Conclusion

The simple answer is a resounding yes—you can have condiments on keto. The complex part is being mindful of what's inside the bottle. By actively reading labels, focusing on naturally low-carb ingredients like mustard and hot sauce, and exploring the world of sugar-free substitutes or homemade recipes, you can ensure your meals remain flavorful and exciting without sacrificing your dietary goals. A little vigilance goes a long way in keeping your keto journey on track. Flavor is not the enemy of ketosis; hidden sugar is.

Frequently Asked Questions

You should avoid most regular ketchup, barbecue sauce, honey mustard, sweet chili sauce, and many store-bought salad dressings, as they contain high amounts of added sugar.

Classic yellow mustard and Dijon mustard are typically keto-friendly, with little to no carbs. Always check the label for hidden sugars, as honey mustard varieties are not suitable.

Yes, traditional, full-fat mayonnaise is keto-friendly because it's high in fat and contains virtually no carbohydrates. For a healthier option, choose a brand made with avocado oil instead of vegetable oil.

Most hot sauces, which are made from peppers and vinegar, are low in carbs and are great for keto. Common brands like Tabasco are safe, but you should still double-check the label, especially for sweeter versions.

Yes. You can find several store-bought brands, like those by G Hughes and Heinz (Reduced Sugar), that offer sugar-free ketchup. You can also easily make a homemade version using tomato paste, keto sweetener, and spices.

You can make a simple and delicious keto vinaigrette by whisking together olive oil, a keto-friendly vinegar (like red wine or apple cider), Dijon mustard, and spices. Creamy dressings can be made using a base of full-fat mayonnaise and sour cream.

No. While many store-bought dressings are off-limits, oil-based vinaigrettes and full-fat options like ranch and blue cheese are often fine. Always read labels to confirm low carb and no added sugar content.