Can You Have Condiments on Whole30? Your Guide to Compliant Flavor

October 22, 2025 •

4 min read

According to Whole30 guidelines, some of the most flavorful parts of your meal are often the most suspect. So, can you have condiments on Whole30? Yes, you can, but success hinges entirely on your ability to read ingredient labels and avoid common pitfalls like added sugars and non-compliant additives.

Quick Summary

Compliant condiments are allowed on Whole30 if they are free of added sugar, grains, soy, and forbidden additives. Strict label reading or making your own sauces from scratch is key.

Key Points

Label-Reading is Essential: Condiments are allowed on Whole30, but you must read ingredient labels to ensure they are compliant.
Avoid Added Sugars: All forms of added sugar, both real and artificial, are forbidden in condiments.
Check for Hidden Ingredients: Watch out for non-compliant oils (like soybean oil), soy derivatives (like soy lecithin), and starches (like cornstarch).
Look for Compliant Brands: Brands like Primal Kitchen and Tessemae's offer a wide range of officially Whole30 Approved® condiments.
Consider Making Your Own: Homemade sauces and dressings give you complete control over ingredients and are often the simplest way to guarantee compliance.
Specific Condiments Can Be Compliant: Yellow mustard, certain hot sauces (like Cholula), and various vinegars are often safe, but always verify ingredients.

The Golden Rule of Condiments: Read Your Labels

Navigating the world of condiments on a Whole30 program requires a keen eye for detail. The most fundamental rule is this: If a product's ingredient list contains anything that is not Whole30 compatible, it is not compliant. For most condiments, this means scrutinizing the label for added sugars, specific additives, and non-compliant oils. Many mainstream brands rely on cheap, non-compliant oils like soybean or canola, and virtually all contain some form of added sugar to enhance flavor. Your mission is to find brands that use only whole-food ingredients or create your own from scratch.

Why Most Condiments Are Off-Limits

Common, everyday condiments are often packed with hidden ingredients that violate the core principles of the Whole30 program. The strict elimination of certain food groups is designed to help you reset your body and identify food sensitivities, and even a small amount of a forbidden ingredient can compromise the process. For example, the added sugar in many ketchups or the soybean oil in conventional mayonnaise immediately disqualify them. This is not about the overall sugar count but about the ingredient itself. A small, seemingly insignificant amount of a non-compliant ingredient will still break the rules.

Common Off-Limit Ingredients to Spot

When you're reading labels, keep an eye out for these rule-breaking additives and ingredients:

Added Sugars (Real or Artificial): This includes everything from high-fructose corn syrup to honey, maple syrup, agave, and even stevia or monk fruit. Sugar is often disguised by different names, so be vigilant.
Grains and Legumes: Watch for cornstarch used as a thickener in sauces, as corn is a grain. Also, soy-based ingredients like soy lecithin or soybean oil are out.
Certain Additives: The Whole30 program specifically bans carrageenan, MSG, and sulfites. These processed additives are commonly found in many packaged foods.
Non-Compliant Oils: Avoid soybean oil, canola oil, and other hydrogenated or heavily processed seed oils. Stick to compliant options like olive oil, avocado oil, and coconut oil.

How to Find or Make Compliant Condiments

Store-Bought Condiment Guide

Fortunately, the market for Whole30-compliant products has expanded significantly. Several brands now specialize in making sauces, dressings, and dips with approved ingredients. Look for products with the official Whole30 Approved® label to ensure they meet all program requirements. For example, Primal Kitchen offers a wide range of compliant products, from mayonnaise to salad dressings, all made with avocado oil. Other brands like Tessemae's and Organicville also have certified options. Still, it's always wise to double-check the label, as some product lines may not be compliant.

Homemade Condiment Ideas

For total control over your ingredients and flavor, making your own condiments is the best route. It's often more cost-effective and surprisingly simple. You can use an immersion blender to whip up compliant mayonnaise in minutes or blend herbs, oil, and vinegar for a fresh dressing.

Some popular homemade options include:

Homemade Mayo: Combine compliant oil (light olive oil or avocado oil), an egg, a little mustard, and lemon juice for a quick and easy base.
Vinaigrettes: Whisk together olive oil, balsamic vinegar, and your favorite herbs and spices for a simple yet flavorful dressing.
Ranch Dressing: Use homemade compliant mayo as a base and blend in fresh dill, chives, garlic powder, onion powder, and a dash of apple cider vinegar.
Ketchup: Make a sugar-free version with tomato paste, apple cider vinegar, and spices.
Buffalo Sauce: Combine compliant hot sauce (like Frank's Red Hot) with ghee and spices.

Whole30 Condiment Comparison


Condiment	Compliant Option	Non-Compliant Option	Key Ingredient Difference
Mayonnaise	Primal Kitchen Avocado Oil Mayo or Homemade	Hellmann's or generic brands	Uses avocado oil instead of soybean or canola oil, no sugar
Ketchup	The New Primal Unsweetened Ketchup or Homemade	Heinz or other standard ketchups	No added sugar, uses compliant seasonings
Hot Sauce	Cholula or Frank's RedHot	Some brands with added sugar or gums	Read label to ensure no added sugar, compliant vinegars
Mustard	French's Yellow Mustard or some Dijon types	Honey mustard or brands with added sugar	Standard mustard is often compliant; avoid sweet varieties
Salad Dressing	Primal Kitchen or Tessemae's Ranch	Hidden Valley or store brands	Uses compliant oils and avoids dairy, sugar, and non-compliant additives

Conclusion: Flavor is Not Forbidden

The bottom line is that the Whole30 program does not require you to eat bland, flavorless food for 30 days. It simply asks you to be mindful of what you're consuming. By learning to read ingredient labels effectively and embracing the art of homemade cooking, you can enjoy a wide variety of delicious, compliant condiments. This approach not only helps you stick to the rules but also empowers you to develop healthier habits for life beyond the program. So go ahead, drizzle that compliant dressing, dip your vegetables, and enjoy your flavorful Whole30 journey.

For more detailed information, consult the Official "Can I Have" Guide to Whole30 Compatible Foods.

Frequently Asked Questions

No, standard mayonnaise brands are not allowed on Whole30 because they almost always contain non-compliant ingredients like added sugars and soybean or canola oils. You must use a compliant brand, such as Primal Kitchen's Avocado Oil Mayo, or make your own from scratch.

No, not all hot sauces are compliant. While many traditional hot sauces like Cholula and Tabasco are typically fine, some brands add sugar or use non-compliant ingredients. Always check the ingredient list to be certain.

Most standard yellow and stone-ground mustards are Whole30 compliant, as long as they don't contain added sugars or wine. Always read the label to be sure. Honey mustard is not allowed due to its sugar content.

You cannot have most conventional ketchups, as they contain added sugar. However, there are compliant sugar-free versions available from Whole30 Approved brands, or you can make a compliant version at home using tomato paste and spices.

Most vinegars (such as balsamic, apple cider, and red wine) are allowed. Alcohol-based botanical extracts (like vanilla) are also permitted. However, you should avoid malt-based vinegars, which can contain gluten.

Making your own is simple. You can use compliant oils like olive or avocado oil as a base, along with vinegar, lemon juice, herbs, and spices. Pre-made compliant options from brands like Primal Kitchen or Tessemae's are also available.

No, the Whole30 program specifically bans the consumption of processed additives such as MSG, carrageenan, and sulfites. This is one of the key things to look for when reading labels.