Flavorful Ketogenic Cooking: What Seasonings Can You Use with Keto?

November 3, 2025 •

4 min read

According to one dietary review, flavor boredom is a significant reason for people abandoning restrictive eating plans like the keto diet. The good news is that you can still enjoy delicious, flavorful meals by knowing exactly what seasonings can you use with keto to elevate your cooking without adding carbs and compromising your macros.

Quick Summary

This guide explores a vast selection of keto-approved herbs, spices, and homemade seasoning blends for low-carb cooking. Learn how to identify hidden carbs and sweeteners in pre-made mixes and craft flavorful alternatives to keep your meals interesting and satisfying.

Key Points

Prioritize single-ingredient spices: Use individual spices like cumin, paprika, and garlic powder to avoid hidden carbs found in many pre-made blends.
Read ingredient labels carefully: Always check store-bought seasoning blends for added sugars, starches, and other non-keto additives that can disrupt ketosis.
Embrace homemade blends: Make your own seasoning mixes, such as taco or Italian seasoning, to have full control over the ingredients and carb content.
Use garlic and onion powder in moderation: While keto-friendly, these powdered seasonings contain trace carbs that can add up if used excessively.
Experiment with flavor pairings: Combine different spices to create rubs and marinades for various keto foods like meats, vegetables, and fish.
Don't forget salt and pepper: These fundamental, carb-free seasonings are the foundation of all flavorful keto cooking.

The Keto-Friendly Spice Rack: Essential Individual Spices

When starting your keto journey, stocking your pantry with individual, single-ingredient herbs and spices is the safest and most effective way to ensure you are not adding unwanted carbs or sugars. These single spices are typically carb-free or contain such negligible amounts per serving that they do not impact your ketosis.

Common Keto-Approved Spices and Herbs:

Garlic Powder and Onion Powder: These are staples for adding savory depth. While they contain some carbohydrates, the small amount used in cooking means they are perfectly acceptable in moderation.
Cumin: A warm, nutty, and earthy spice essential for Mexican, Indian, and other global cuisines.
Paprika: This spice adds a sweet and smoky flavor without carbs, making it ideal for rubs and vegetable dishes.
Cayenne Pepper and Chili Powder: Excellent for adding heat and flavor to dishes, these are low-carb options for spicy meals.
Dried Oregano, Basil, Thyme, Rosemary: These aromatic herbs are foundational for Mediterranean and Italian-style keto cooking.
Cinnamon: A versatile spice for both savory and sweet keto recipes, known for its anti-inflammatory properties.
Turmeric: Adds an earthy flavor and a vibrant color, packed with anti-inflammatory benefits.
Salt and Black Pepper: These fundamental seasonings are carb-free and should be the basis for all your keto recipes.

The Hidden Carbs in Pre-Made Blends

One of the biggest pitfalls for keto dieters when it comes to seasonings is pre-made, store-bought blends. These mixes often contain hidden sugars, starches, and other non-keto additives that can easily kick you out of ketosis.

What to Watch For on Labels:

Taco Seasoning: Many commercial taco seasonings contain added sugars and starches to act as fillers or thickeners.
BBQ Rubs: Traditional barbecue rubs often rely on sugar for a caramelized crust, making them unsuitable for keto.
Ranch Seasoning Packets: While homemade ranch is keto-friendly, commercial packets frequently contain milk solids and starches that add to the carb count.
Seasoned Salt Blends: Some all-purpose seasoned salts contain dextrose or other anti-caking agents that are not keto-approved.

Always read the ingredient list carefully before purchasing any blended seasoning. Look for pure spices and herbs, and avoid products with ingredients you don't recognize or that sound like a type of sugar.

Crafting Your Own Keto Seasoning Blends

Creating your own spice blends is a simple and rewarding way to control ingredients and avoid hidden carbs. Below are some popular, easily adaptable keto seasoning recipes.

DIY Keto Italian Seasoning:

2 tbsp dried oregano
2 tbsp dried basil
1 tbsp dried thyme
1 tbsp dried rosemary
1 tbsp dried parsley
1 tbsp dried marjoram
1/2 tsp garlic powder
1/2 tsp onion powder

DIY Keto Taco Seasoning:

1 tbsp chili powder
1 tbsp cumin
1 tsp garlic powder
1/2 tsp onion powder
1/2 tsp paprika
1/2 tsp salt
1/4 tsp cayenne pepper (optional)

Comparison Table: Homemade vs. Store-Bought Blends


Feature	Homemade Seasoning Blends	Store-Bought Seasoning Blends
Control	Full control over every ingredient, including salt and spices.	Limited control; relies on manufacturer's ingredients.
Hidden Carbs	None, as long as you use pure, single-ingredient spices.	High risk of hidden sugars, starches, and additives.
Cost	Often more cost-effective in the long run.	Can be inexpensive, but cost adds up over time for quality blends.
Flavor Profile	Fully customizable to your personal taste and dietary needs.	Pre-set flavor profile that may not be to your liking.
Freshness	Fresher ingredients often result in more potent flavors.	Can be sitting on shelves for extended periods, reducing potency.

Pairing Your Seasonings for Perfect Keto Meals

To truly master keto cooking, learn how to pair your keto-friendly seasonings with different protein and vegetable bases.

Proteins:

Steak: Use a simple rub of salt, black pepper, garlic powder, and smoked paprika for a rich, smoky flavor.
Chicken: Versatile and pairs well with Italian seasoning, garlic powder, and onion powder for an all-purpose rub.
Fish and Seafood: A sprinkle of dill, lemon zest, and black pepper is a classic pairing that enhances the natural flavor of seafood.

Vegetables:

Roasted Cauliflower: A simple roast with olive oil, paprika, garlic powder, and salt is a fantastic side dish.
Sautéed Zucchini: Add garlic powder, dried basil, and oregano to mimic Italian flavors.

Conclusion

Flavor is an essential part of any satisfying diet, and following a ketogenic lifestyle doesn't mean you have to settle for bland meals. By understanding what seasonings can you use with keto—namely, prioritizing single-ingredient herbs and spices while being cautious of pre-made blends—you can unlock a world of culinary possibilities. Experiment with fresh herbs and homemade mixtures to keep your low-carb cooking exciting and flavorful, making adherence to your nutritional goals both easy and delicious.

Frequently Asked Questions

You can, but you must be extremely cautious. Many pre-made blends, like taco seasoning and BBQ rubs, contain hidden sugars, fillers, and anti-caking agents that can add unwanted carbs. Always read the ingredient label to ensure there are no added sugars or high-carb ingredients.

Yes, both garlic and onion powder are keto-friendly when used in moderation. They contain trace carbs, but a teaspoon contains less than a gram of net carbs, making them a safe way to add flavor without impacting your daily carb limit.

Most single-ingredient fresh and dried herbs contain virtually no carbs when used in cooking quantities. Excellent zero-carb options include basil, oregano, thyme, rosemary, parsley, and dill.

Avoid any spice blends, sauces, or rubs that contain added sugars, cornstarch, or maltodextrin. Common culprits include ketchup, sweet BBQ sauce, and many commercial marinades. Stick to pure spices or homemade mixes to be safe.

Yes, making your own keto taco seasoning is easy and ensures it is sugar-free. A common recipe includes chili powder, cumin, garlic powder, onion powder, paprika, and a pinch of cayenne pepper.

Most pure extracts like vanilla and almond are keto-friendly, but always check labels for added sugars. Many sugar-free hot sauces are also acceptable. For example, vinegar-based hot sauces are generally very low in carbs, but always check the nutrition facts.

Besides herbs and spices, you can use high-fat ingredients like garlic-infused olive oil, flavored vinegars, and low-carb hot sauces. Combining spices with a healthy fat like butter or avocado oil before cooking also helps to amplify the flavors.