What seasoning is ok on keto? The definitive guide to flavorful low-carb cooking

October 6, 2025 •

4 min read

While following a ketogenic diet, keeping meals flavorful is crucial for long-term adherence. Learning what seasoning is ok on keto is essential for transforming mundane meals into delicious culinary experiences, preventing the flavor fatigue that often leads to straying from your diet plan.

Quick Summary

This article explores which herbs and spices are keto-friendly, emphasizing the importance of reading labels to avoid hidden sugars and starches in pre-made blends. It offers a guide to safe choices and provides tips for making your own flavorful, low-carb seasoning mixes at home.

Key Points

Prioritize single-ingredient spices: Use individual spices and herbs to ensure no hidden carbs are added to your food.
Always read labels: Scrutinize pre-made seasoning blends and sauces for added sugars, starches, and fillers.
DIY your blends: Make your own seasoning mixes, like taco or ranch blends, from approved ingredients to guarantee they are keto-compliant.
Utilize acidic flavors: Incorporate lemon juice, lime juice, and vinegars to brighten flavors without adding carbs.
Don't forget the salt: Keto diets can increase sodium excretion, so salting your food not only adds flavor but helps with electrolyte balance.

The Golden Rule of Keto Seasoning: Always Check the Label

The fundamental principle of using seasonings on a ketogenic diet is to scrutinize the ingredient list, especially for pre-packaged blends and sauces. While pure, single-ingredient herbs and spices are virtually carb-free, many commercially available mixtures and liquid condiments contain added sugars, anti-caking agents, or starches that can quickly add up and kick you out of ketosis. Avoiding these hidden carbs is the key to maintaining your low-carb lifestyle without sacrificing taste.

Your Keto-Approved Spice Rack

Stocking your pantry with single-ingredient spices and herbs is the safest way to ensure your flavorings are keto-compliant. These ingredients allow for maximum creativity and control over your macros. Here is a list of excellent options:

Herbs

Dried Parsley: A vibrant and earthy herb that pairs well with almost any savory dish.
Dried Oregano: Pungent and aromatic, perfect for Mediterranean and Italian-inspired recipes.
Dried Basil: Sweet and peppery, a staple for tomato-based sauces and chicken dishes.
Dried Thyme: Earthy and slightly minty, great for roasted meats and vegetables.
Dried Rosemary: Woody and fragrant, excellent with lamb, chicken, and roasted veggies.
Dill: Tangy and slightly anise-like, ideal for fish and salad dressings.

Spices

Salt: The most basic and essential seasoning. Keto dieters often need more salt, as restricting carbs can lead to increased sodium excretion.
Black Pepper: Adds a mild heat and pungent flavor to all kinds of dishes.
Garlic Powder and Granulated Garlic: An essential flavor base for many cuisines. Opt for pure garlic powder, not garlic salt.
Onion Powder: Provides concentrated onion flavor without the carbs of fresh onions. Like garlic, ensure it's pure.
Smoked Paprika: Offers a rich, smoky flavor and adds a beautiful red color to dishes.
Cumin: Earthy and warm, a key ingredient in many Mexican, Indian, and Middle Eastern recipes.
Cayenne Pepper: A great way to add heat to your meals without adding carbs.
Turmeric: Offers earthy flavor and potent anti-inflammatory properties.
Cinnamon: A warming spice that works in both sweet and savory applications.

The Pitfalls of Pre-Made Blends and Sauces

While convenient, many pre-made seasoning blends and bottled sauces are a minefield of hidden carbs. Always take a moment to read the ingredients list. Look out for:

Sugar and Maltodextrin: Often listed as dextrose, high-fructose corn syrup, or other sweeteners.
Starch: Used as an anti-caking agent or filler.
MSG: Can be a flavor enhancer, but some keto enthusiasts prefer to avoid it.
Thickeners: Ingredients like flour or cornstarch are sometimes used to improve texture.

Comparison of Homemade vs. Store-Bought Seasoning Blend


Feature	Homemade Taco Seasoning	Store-Bought Taco Seasoning	Comment
Ingredients	Chili powder, cumin, paprika, onion powder, garlic powder, salt, pepper, oregano.	Chili powder, cornstarch, salt, onion powder, spices, maltodextrin, sugar, garlic powder, silicon dioxide.	Homemade uses pure spices. Store-bought often adds starches and sugars.
Net Carbs	Minimal, typically less than 1g per serving.	Can contain 1-3g of net carbs per serving or more, depending on brand.	Hidden carbs can derail your macro count.
Sugar Content	Zero.	Often contains added sugar or maltodextrin.	Critical for staying in ketosis.
Additives	None.	May contain anti-caking agents, preservatives, or flavorings.	Control over what goes into your body.

DIY Keto Seasoning Blends

To ensure your seasonings are always keto-friendly, making your own blends is the best practice. You can mix and match approved single-ingredient spices to create versatile blends for different dishes. Here are a couple of examples:

Everything Bagel Seasoning: Combine white sesame seeds, black sesame seeds, salt, dried garlic flakes, dried onion flakes, and poppy seeds.
Keto Ranch Seasoning: Mix dried parsley, dried dill, onion powder, garlic powder, and salt. You can then blend it with sour cream and mayonnaise for a delicious low-carb dressing.

The Power of Acid and Salt

Sometimes, the best seasoning isn't a spice at all. Lemon juice, lime juice, and different types of vinegar (like apple cider vinegar) can add a bright, acidic counterpoint that elevates flavors without adding carbs. Salt is another powerhouse; as keto dieters tend to lose more sodium, ensuring adequate salt intake is important for electrolyte balance and flavor. A sprinkle of sea salt can make a world of difference.

Conclusion

Understanding what seasoning is ok on keto is a critical skill for anyone on a low-carb diet. By focusing on single-ingredient herbs and spices and making your own blends, you can easily control your carb intake while enjoying robust and exciting flavors. While store-bought options exist, always read labels carefully to avoid hidden sugars and starches that can disrupt ketosis. Embrace the vast world of individual spices to create your own unique and flavorful culinary journey while staying perfectly on track with your nutritional goals. For further information on the broader aspects of ketogenic dieting, authoritative sources like the NCBI provide valuable insights.

Frequently Asked Questions

Yes, pure chili powder is keto-friendly. However, always check the label on pre-made chili powder blends, as some can contain anti-caking agents with trace carbs. Better yet, make your own from ground chilis.

Yes, pure garlic powder or granulated garlic is fine for a keto diet. The carb count is minimal per serving. Be careful to choose pure options and not 'garlic salt' blends that may contain sugar.

Herbs are typically from the leaves of plants (e.g., basil, parsley), while spices come from other parts like seeds, roots, or bark (e.g., cumin, cinnamon). Both are fine on keto in their pure, single-ingredient form. The carb content is negligible in small amounts.

Combine chili powder, cumin, paprika, onion powder, garlic powder, salt, black pepper, and oregano. Adjust the ratios to your taste. This avoids the cornstarch and sugars often found in commercial versions.

Avoid sauces that typically contain high sugar, like ketchup, barbecue sauce, and teriyaki sauce. Many salad dressings also have hidden carbs. Opt for keto-specific versions or stick to keto-approved options like mustard or sugar-free hot sauces.

While MSG (monosodium glutamate) contains no carbs, it is a chemical additive. Some people prefer to avoid it for personal health reasons, so read labels to see if it's included in store-bought seasoning mixes.

Utilize a variety of approved spices and herbs, and don't be afraid to use salt, pepper, garlic powder, and onion powder generously. Incorporate healthy fats like avocado oil and butter for richness. Don't underestimate the power of acidity from lemon or lime juice.