Starting a keto diet but worried you’ll have to give up your favorite hot sauces? We feel your pain. Hot sauce can make almost any food taste better, but not all bottles are created equal when it comes to keto-friendliness. The good news is, there are plenty of delicious options that fit into a low-carb, high-fat lifestyle.
The key to finding keto-friendly hot sauces is checking the label. Many popular brands are made simply with chile peppers, vinegar, spices, and maybe a bit of garlic. It’s the more complex concoctions with added sugar and preservatives that you’ll want to avoid. When in doubt, go for the simpler ingredients.
Some of our favorite keto-approved hot sauces include Frank’s RedHot Original, Tabasco Original, Louisiana Hot Sauce, Cholula Original, Tapatio, and Crystal. These all have 0-1 grams of carbs per serving. You can also find specialty hot sauces made specifically for low-carb diets, like TRUFF Hotter, Yellowbird Habanero, and Secret Aardvark Habanero Sauce. Just check those labels first.
The bottom line is, you don’t have to ditch the heat to stay in ketosis. With so many options to
Check Those Labels
The key factor that determines whether a hot sauce fits into your keto diet is the carb and sugar content. When scanning nutrition labels, you want to look for options with:
- 0-1 grams of carbohydrates per serving
- 0 grams of sugar per serving
Luckily, many popular hot sauce brands fit right into these parameters. That’s because traditional hot sauces are typically made with just a few simple keto-approved ingredients:
- Chili peppers – The source of delicious heat and
spice . Peppers are very low in carbs. - Vinegar – Adds tangy flavor. White, apple cider, and red wine vinegars contain minimal carbs.
- Spices and seasonings – Onion, garlic, salt, herbs and spices are rich in flavor without the carbs.
- Water – Thins out the texture without adding carbs.
So classic hot sauces constructed from these ingredients tend to be low-carb diet all-stars.
Best Keto Hot Sauces
To make your search for keto hot sauces easy, we’ve rounded up the top low-carb, high-flavor options:
Frank’s RedHot Original
With its simplicity comes keto-friendliness. Frank’s RedHot combines aged cayenne peppers, vinegar, and salt for a no-fuss spicy condiment.
Per 1 teaspoon serving:
- 0 calories
- 0g fat
- 0g carbs
- 0g sugar
Tabasco Original Red Sauce
Made from distilled vinegar, red pepper, and salt, this 150+ year old classic hot sauce brand is a smart keto choice.
Per 1 teaspoon serving:
- 0 calories
- 0g fat
- 0g carbs
- 0g sugar
Louisiana Hot Sauce
You’ll get that iconic Louisiana-style heat and tang without the added sugar. It’s made with aged cayenne peppers, vinegar, and salt.
Per 1 teaspoon serving:
- 0 calories
- 0g fat
- 0g carbs
- 0g sugar
Cholula Original
With a blend of arbol and piquin peppers, Cholula Hot Sauce rates mildly spicy on the heat scale. It gets its tang from vinegar and
Per 1 teaspoon serving:
- 0 calories
- 0g fat
- 0g carbs
- 0g sugar
Tapatio Hot Sauce
A flavorful Mexican-style hot sauce, Tapatio packs a punch from red peppers, spices, vinegar, and salt. It has no sugar added.
Per 1 teaspoon serving:
- 0 calories
- 0g fat
- 0g carbs
- 0g sugar
Crystal Hot Sauce
This family-owned Louisiana hot sauce contains aged red cayenne peppers, vinegar, and salt. It’s low-carb and full of traditional Southern flavor.
Per 1 teaspoon serving:
- 0 calories
- 0g fat
- 0g carbs
- 0g sugar
Valentina Hot Sauce
A staple of Mexican cuisine, Valentina is made from red chili peppers, vinegar, spices, and salt. It brings the heat without the carbs.
Per 1 teaspoon serving:
- 0 calories
- 0g fat
- 0g carbs
- 0g sugar
TRUFF Hotter Hot Sauce
Crafted specifically with keto dieters in mind, this artisanal hot sauce gets its heat from red chili peppers and its flavor from black winter truffle.
Per 1 teaspoon serving:
- 10 calories
- 0g fat
- 1g carbs
- 0g sugar
Secret Aardvark Habanero Hot Sauce
This unique blend combines habanero peppers, tomato paste, spices, and vinegar. With some natural sugars from the tomatoes, it contains 1 gram of carbs per serving.
Per 1 teaspoon serving:
- 0 calories
- 0g fat
- 1g carbs
- 1g sugar
Yellowbird Habanero Condiment
Yellowbird packs plenty of habanero flavor into their hot sauce containing peppers, carrot, spices, vinegar, and a touch of sugar.
Per 1 teaspoon serving:
- 0 calories
- 0g fat
- 1g carbs
- 1g sugar
Read Those Labels!
While the hot sauces above are good to go for keto, always verify by reading the nutrition label on any new product. Watch out for hidden sugars in the ingredient list, or added thickeners like corn starch or wheat flour.
And remember, you don’t have to stick to the major brands. At farmers markets and specialty shops, you can often find small-batch hot sauces made locally with natural ingredients.
Make Your Own Keto Hot Sauce
Want ultimate control over the ingredients? Make your own homemade keto hot sauce!
DIY hot sauce allows you to play around with different peppers and
Start with a basic recipe template, like this one:
Ingredients:
- 1 pound fresh chili peppers, roughly chopped
- 1 cup white vinegar
- 3 garlic cloves, minced
- 1/2 onion, diced
- 1 teaspoon sea salt
- 1 teaspoon black pepper
Instructions:
- In a blender or food processor, combine the peppers, vinegar, garlic, onion, salt, and pepper. Puree until smooth.
- Transfer mixture to a saucepan and bring to a boil over high heat.
- Once boiling, reduce heat and let simmer for about 10 minutes, stirring occasionally, until slightly thickened.
- Remove from heat and allow to cool. Blend again if needed to reach desired consistency.
- Transfer hot sauce to an airtight bottle or jar. Refrigerate for up to 3 months.
Get creative with different types of peppers, herbs, spices, oils, vinegars, and more. The possibilities are endless for crafting your own signature keto-approved hot sauce.
Keto-Friendly Uses for Hot Sauce
Ready to put all that spicy, low-carb hot sauce to flavorful use? Here are some ways to work it into your keto diet:
- Eggs – Dash hot sauce on top of scrambled eggs or in an omelet.
- Chicken – Season chicken wings, thighs, or breast with hot sauce while cooking.
- Soup and chili – Add a few shakes of hot sauce to keto-friendly soups and chilis.
- Vegetables –
Spice up cooked veggies like zucchini noodles, cauliflower rice, asparagus, green beans, etc. - Salads – Drizzle on top of salad greens or use as dressing.
- Fat bombs – Incorporate into sweet or savory fat bombs for a spicy twist.
- Dips – Mix with mayo or sour cream for spicy dipping sauces.
With so many ways to use hot sauce on keto, your taste buds can stay happy and satisfied in ketosis. The spicier, the better!
Frequently Asked Questions
1. Are hot sauces allowed on the keto diet?
Yes, most hot sauces are keto-friendly! As long as you choose options free from added sugars and fillers, hot sauce can be used to add flavor and heat to your low-carb meals.
2. What should I look for on hot sauce nutrition labels?
Read the nutrition label closely and look for hot sauces with 0-1 grams of carbs and 0 grams of sugar per serving. Avoid those with added thickeners and sweeteners.
3. Are all pepper-based hot sauces low carb?
Not necessarily. Some specialty hot sauces have extra ingredients like fruits, sweeteners, and thickeners that add more carbs. Check the nutrition facts first before using.
4. Can I use Sriracha on keto?
Traditional Sriracha contains added sugar, approximately 1 gram per teaspoon. There are some no-sugar-added versions made specifically for low-carb and keto diets that would be better options.
5. What about using chili garlic sauce?
Read the label closely. Some chili garlic sauces have added sugars while others do not. For example, the popular Huy Fong chili garlic sauce contains 1g of carbs per teaspoon. But you can also find 0 carb options too.
Keto-Friendly Hot Sauce Tips
- Start with just a few drops of hot sauce at first to test heat level, then add more as desired. Some ultra hot sauces pack a big punch!
- Combine hot sauce with keto-approved fats like butter, olive oil, avocado, or mayo to help tame the heat.
- Water down overly spicy hot sauce by stirring in a splash of water or cream.
- Pair hot sauce with cooling foods like cucumber, tomato, Greek yogurt, or avocado.
- Drink water after eating spicy foods to help extinguish the fire and stay hydrated.
- Limit intake of very high sodium hot sauces if you are monitoring salt consumption.
With so many delicious hot sauces to choose from, you can keep enjoying that spicy kick your taste buds crave on your keto diet. Just make sure to check nutrition labels and ingredients lists – and keep some water handy!
