Low-Carb Condiments, Sauces and Seasonings

Remaining carbohydrate restricted can support glycemic control, broader metabolic health and craving management. These guides offer practical substitutions for familiar foods and drinks to help you sustain that eating pattern. Weight loss is not a required goal or a guaranteed result.

Replacement foods are tools for adherence and flexibility, not weight-loss tools in themselves. Some options satisfy a craving; others may leave you wanting more. Check the ingredients and total carbohydrates in the portion you eat, then notice your glucose response, hunger and cravings. Choose the options that work for you.

Condiments can make familiar meals more interesting. The useful distinction is in the ingredients: check the specific flavor and formula, especially for added sugars and starches.

In this guide

Browse all replacement guides.

Dressings and marinades

Primal Kitchen products are available at the Primal Kitchen website, Amazon or in many supermarkets and specialty stores like Whole Foods.

• Mayonnaise (a few flavor options)
• Salad dressings and Marinades
• Sauces: some of these (like the Teriyaki) contain sugar, so be aware of what you purchase and use. Always read ingredients list.

Ketchup options

• Heinz No Sugar Added Ketchup
• Primal Ketchup
• AlternaSweets: regular and spicy ketchup

Barbecue sauce options

Note: Avoid anything that says honey-sweetened

• Primal Barbecue sauces
• AlternaSweets
• G. Hughes Sugar-Free Barbecue Sauce

Mayonnaise

Check the oil and sweeteners in the mayonnaise you choose. Formulas differ: Chosen Foods Classic Avocado Oil Mayo, for example, currently lists avocado oil and no soy or canola oil. Making your own gives you control over the ingredients.
(Recipe from The Ketonist)

Equipment: Immersion blender and a jar JUST big enough to fit the immersion blender into
(like a mason jar)

• 1 cup avocado oil – Chosen Foods or Primal highly recommended for this
• 2 eggs (room temperature)
• Generous pinch salt
• 1-3 T fresh lemon juice
• 1-2 tsp Dijon mustard
• Optional: 1 drop stevia glycerite (JUST one drop – measure it into spoon rather than dropping into jar – it’s too easy to let 2 drops fall.)

Method

1. Put eggs in the jar. Add all other ingredients (except the stevia glycerite). Add the minimum amount of lemon juice and mustard – more to taste.
2. Pour in the oil. Immerse the head of the blender so it touches the bottom of the jar. Turn on HIGH and watch it become mayo! It starts right away. Move head up and down a bit to make it all the same consistency. It should turn from a bunch of ingredients to a white/off-white opaque emulsion.
3. Taste the mayo. It may need a bit more salt. If you think it will be improved by making it a bit sweeter, add 1 drop stevia glycerite – heed my warning – more than one and it’s oddly sweet. You can always add, you can't subtract.

Optional flavors

• Garlic: add a minced clove garlic to mayo
• Chives, dill: add 4-5 minced chives and 3-4 sprigs chopped fresh dill
• Scallion: Add a diced scallion to mayo

Spices

Many spice mixes found in those envelopes in the supermarket (like taco seasoning), are filled with hidden sugars (maltodextrin is commonly used). If you use something often, create your own blends with pure mixes of the spice, which are usually not filled with anything other than the actual spice. DietDoctor.com has a number of recipes.

• Select Savory Seasonings offers premade clean seasoning mixes.

Tomato Sauce

• Rao’s or any brand with no added sugar. Available at most supermarkets, Whole Foods or Amazon. Some sugar will appear in the nutrition label due to the naturally occurring sugars in tomatoes. Always check the ingredients list.