Having ample fat on your ketogenic diet is the name of the game! These 3 dressings and sauce recipes increase your fat intake and lower your carb intake for a perfect macro balance.
Sauces are everything on a keto diet. And, if you haven’t experimented with keto-friendly sauce recipes, now is the time!
A low-carb sauce can boost the flavor in an otherwise boring dish, bring a repetitive meal back to life, and do wonders for your keto meal planning game without much effort.
It can also help you cut down on carbs, by replacing higher carb options with lower-carb ones. As is the case with the low-carb barbecue sauce I’m sharing with you today.
Keto-friendly sauces can also help you boost your fat intake, something that many keto newbies struggle with as they work to become fat adapted.
What Does Fat Actually Do In Your Body?
Understanding what happens when you eat fat is helpful in understanding how keto works and why it can be such a healthy diet for people.
Fats transport vitamins and minerals throughout the body and send signals to our glands to produce hormones, including hormones that regulate your period, the health of your breast tissue, brain function, and immunity, to name a few.
Fats are integral for the creation of every cell, organ, and tissue molecule in the body.
So, you can see why the ketogenic diet can positively influence every part of your body – fat plays such a powerful role in just about everything.
How Do You Choose a Keto-Friendly Sauce?
There are so many to choose from, whether store-bought or homemade. If you’re looking to cut time, Primal Kitchen makes awesome low-carb sauces but they’re a bit pricy.
So, if saving some money on your keto diet is a priority for you, making your own sauces is where it’s at!
Today I’m sharing 3 of the 20+ sauce recipes in my paperback book, The Keto Diet Cookbook – These sauce recipes are great as dipping sauces, slathering on barbecue, drizzling on a salad, or topping over grilled vegetables… and just a fraction of what’s in my book!
Let’s dive in to today’s keto sauces and kick back some life into your keto recipes!
- ⅓ cup (80 ml) balsamic vinegar
- ⅓ cup (80 ml) water
- 1 (6-oz/170-g) can tomato paste
- 2 tablespoons coconut aminos
- 1 tablespoon Dijon mustard
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon paprika
- ½ teaspoon finely ground sea salt
- ¼ teaspoon ground black pepper
- 1 cup (240 ml) light-tasting oil, such as avocado oil or light olive oil
- ¼ cup (60 ml) coconut aminos
- 2 tablespoons confectioners’-style erythritol
- 1 tablespoon apple cider vinegar
- 1 teaspoon garlic powder
- 1 teaspoon ginger powder
- 1 teaspoon finely ground sea salt
- ¾ cup (180 ml) light-tasting oil, such as avocado oil or light olive oil
- ¼ cup plus 2 tablespoons (80 g) mayonnaise
- 3 tablespoons red wine vinegar
- 1 tablespoon distilled vinegar
- 1 tablespoon lemon juice
- 1 tablespoon onion powder
- 1½ teaspoons dried basil
- 1½ teaspoons ground black pepper
- ¾ teaspoon garlic powder
- ¾ teaspoon dried oregano leaves
- ¾ teaspoon dried thyme leaves
- ½ teaspoon red pepper flakes
- ¼ teaspoon finely ground sea salt
- For all recipes above, place all the ingredients in a 16-ounce (475-ml) or larger airtight container. Cover and shake until incorporated.
How do you keep things interesting with your ketogenic diet? Have you found sauces, dips, and marinades helpful? Let’s chat about it on Instagram – when you snap a pic of your favorite sauce, tag me – @healthfulpursuit.