What sauce is low carb?

October 20, 2025 •

4 min read

Many store-bought sauces contain hidden sugars, with some packing 8-12 grams of carbs per serving, turning a healthy meal into a high-carb one. So, what sauce is low carb and can be enjoyed freely? The options are more plentiful than you think, encompassing delicious homemade recipes and careful store-bought selections.

Quick Summary

Find flavorful, low-carb sauce options, from simple homemade recipes to safe store-bought selections. Learn what to look for and what to avoid to enhance your meals without the hidden sugar.

Key Points

Read Labels: Always check store-bought sauces for hidden sugars, which often appear as corn syrup, maltodextrin, or other sweetening agents.
Embrace Homemade: Making your own sauces offers full control over ingredients, allowing you to use healthy fats and natural spices while avoiding unwanted additives.
Explore Alternatives: For savory Asian flavors, use coconut aminos instead of high-sugar soy sauce varieties, and opt for high-quality, sugar-free fish sauce.
Choose Creamy Carefully: While many creamy dressings like ranch and alfredo can be low-carb, always check the label for added starches or sugar, especially in store-bought versions.
Use Sweeteners Smartly: In homemade sauces that need sweetness (like BBQ), use low-carb sweeteners such as monk fruit or erythritol to replace sugar.
Pick Low-Carb Brands: Reputable brands like Rao's (marinara) and G. Hughes (BBQ) offer convenient, low-carb options for when you don't have time to cook from scratch.

Homemade Low Carb Sauces: The Building Blocks

Making your own sauces at home offers complete control over ingredients, allowing you to avoid hidden sugars and unhealthy additives while tailoring flavors to your preference. The foundation of most keto and low-carb sauces relies on a few key ingredients, swapping high-carb starches and sugars for healthier alternatives.

Fats: Healthy fats like extra virgin olive oil, avocado oil, and melted butter form the base of many dressings and sauces.
Dairy: Full-fat options like heavy cream, cream cheese, and sour cream are excellent for creating rich, creamy sauces, such as Alfredo.
Herbs and Spices: Flavor comes from fresh herbs like basil and cilantro, and a wide array of spices, from garlic and onion powder to paprika and chili flakes.
Low-Carb Sweeteners: To replicate the taste of sweet sauces like BBQ or teriyaki, use alternatives such as monk fruit, erythritol, or Swerve.
Thickeners: Instead of flour or cornstarch, small amounts of xanthan gum can be used effectively to thicken sauces without adding carbs.

Classic Low-Carb Adaptations

Alfredo Sauce: This rich, creamy pasta sauce is a natural fit for a low-carb diet. A simple recipe includes heavy cream, parmesan cheese, and garlic, creating a decadent sauce perfect for zucchini noodles or roasted vegetables.
BBQ Sauce: Store-bought versions are notoriously high in sugar. A homemade version combines tomato paste, apple cider vinegar, mustard, spices, and a low-carb sweetener for a sweet and tangy flavor.
Teriyaki Sauce: Avoid the high-sugar commercial varieties by making your own with coconut aminos, a low-carb sweetener, ginger, and garlic.
Marinara Sauce: The key to a low-carb marinara is to use crushed or peeled tomatoes with no added sugar. Simmer them with garlic, olive oil, basil, and oregano for a fresh, flavorful sauce. You can learn more about how tomatoes fit into a low-carb diet at Healthline, which outlines the differences between fresh and processed tomato products.
Mayo-Based Sauces: Sauces like tartar, yum yum, and Big Mac sauce are easily made low-carb using a base of sugar-free mayonnaise, along with pickles, vinegar, and spices.

Navigating Store-Bought Low Carb Sauces

While homemade sauces are ideal, sometimes convenience is necessary. When buying sauces, a few simple rules will ensure you don't inadvertently spike your carb count.

Read Labels and Avoid Hidden Sugars

Carefully read the ingredients and nutrition facts. Look for added sugars, which can be disguised under many names, including: dextrose, fructose, maltodextrin, high-fructose corn syrup, and various syrups or fruit juice concentrates. Aim for dressings or sauces with 1 gram of carbohydrate or less per two-tablespoon serving.

Look for Low-Carb Specific Brands

Tomato Sauce: Brands like Rao's and Victoria offer marinara sauces with low net carbs (around 5g per half cup) and no added sugar. Prego also offers a 'no sugar added' version.
BBQ Sauce: G. Hughes Smokehouse and Walden Farms are well-known for their low-carb, sugar-free BBQ and other sauces.
Dressings: Brands like Walden Farms and some varieties from G. Hughes offer carb-free or very low-carb options for dressings and marinades.

Exploring Global Low Carb Flavors

Asian-Inspired Sauces

Coconut Aminos: This is a soy-free, gluten-free, and naturally low-carb alternative to soy sauce, made from fermented coconut sap. It offers a rich, umami flavor perfect for marinades and stir-fries.
Fish Sauce: For a savory, non-sweet flavor, good quality fish sauce (check for no added sugar) can provide depth to many dishes.
Keto Stir-Fry Sauce: A quick and flavorful stir-fry sauce can be made with coconut aminos, sesame oil, ginger, and garlic.

Table: Homemade vs. Store-Bought Low-Carb Sauces


Feature	Homemade Sauces	Store-Bought Sauces
Control	Full control over ingredients, including salt, sugar, and fat content.	Limited control; requires careful label reading to avoid hidden carbs.
Cost	Often more economical, using basic pantry staples.	Can be more expensive, especially for specialty low-carb brands.
Convenience	Requires preparation time, from minutes to an hour.	Quick and convenient, simply open a jar.
Taste	Fresh, vibrant flavors and ability to customize spice levels.	Flavor profiles are fixed; some low-carb versions may use artificial sweeteners.
Additives	Additive-free; preservatives and stabilizers are not needed.	May contain preservatives, fillers, and additives.

Tips for Successful Low Carb Saucing

Focus on Bases: For quick low-carb sauces, start with a base of healthy fat (olive oil, avocado oil), acid (vinegar, lemon juice), and herbs/spices.
Use Condiments Wisely: A dollop of sugar-free mayonnaise, mustard, or a splash of hot sauce can liven up many dishes without adding significant carbs.
Don't Overdo It: Even with low-carb sauces, calories can add up. Use them to enhance flavor rather than drown your food.
Try Different Cultures: Explore recipes from cuisines that don't rely on sugar, like some traditional Mediterranean or South American flavors.

Conclusion

Navigating the world of sauces while on a low-carb diet is straightforward once you understand how to identify and avoid hidden sugars. Whether you choose to create flavorful, fresh sauces from scratch or carefully select high-quality, specialty brands from the store, you have plenty of options. By prioritizing whole food ingredients and being mindful of your choices, you can continue to enjoy delicious, satisfying meals without sacrificing your health goals.

Frequently Asked Questions

No, not all store-bought tomato sauces are high in carbs. While many contain added sugar, brands like Rao's, Victoria, and Prego's 'no sugar added' varieties are specifically made to be low-carb and keto-friendly.

Coconut aminos is an excellent low-carb, soy-free, and gluten-free alternative to soy sauce. It is made from fermented coconut sap and provides a similar savory, umami flavor.

Many creamy, full-fat dressings like ranch are naturally low in carbs. However, it is crucial to check the nutrition label, as some brands add sugar or unhealthy oils. Making your own is the safest way to ensure it's low-carb.

Instead of traditional flour or cornstarch, a tiny amount of xanthan gum is the most common and effective thickener for low-carb sauces. Add it sparingly while whisking to achieve your desired consistency.

Traditional honey mustard is high in sugar. However, low-carb versions can be made at home using sugar-free mayonnaise, Dijon mustard, and a low-carb honey substitute or sweetener.

You should generally avoid sweet and fruit-flavored dressings, such as many French, Catalina, and sweet vinaigrette varieties, as they often contain large amounts of hidden sugar.

No, while most traditional barbecue sauces are very high in sugar, there are many sugar-free and low-carb alternatives available. You can either buy specially formulated brands like G. Hughes or make a homemade version.

To ensure your sauces are low-carb, stick to a base of healthy fats (oils, butter, cream), use fresh herbs and spices for flavor, and substitute any necessary sweetness with low-carb sweeteners like monk fruit or erythritol.