Tartar sauce is one of the most popular condiments available in the market right now, especially if you’re serving seafood. But if you’re on a ketogenic diet and actively trying to make better choices when it comes to your health, you might be wondering: is Tartar sauce keto-friendly?
Is Tartar Sauce Keto-Friendly?
Almost all store-bought tartar sauces are not keto friendly because they contain a lot of carbohydrates and added sugars. However, there are a few exceptions and sauces you can find that are keto-friendly. Finally, if you have full control over the ingredients used, you can make your own keto friendly tartar sauce.
While you can still consume tartar sauce on a keto diet, we recommend you consume it in moderation. Given the amount of carbs in Tartar sauce, you would have to consume so little of it that it’s hardly worth it. Otherwise, it would be really hard to stay in ketosis.
Health Benefits of Keto Tartar Sauce
If you’re still interested in eating tartar sauce, know that it’s not all bad. Learning a couple of health benefits from Tartar sauce can make you feel less guilty when you had some. Do so knowing that adding Tartar sauce to your diet can give you the some health perks that include:
- Richer Bone Density - Tartar is rich in Vitamin K, which is an essential nutrient to improve bone health. In addition, the body demands Vitamin K to produce certain proteins that improve the health of bone.
- Better Heart Health: Tartar sauce also improves heart health conditions. In fact, Vitamin K is essential for the functioning of the specific compound, namely matrix Gla protein (MGP), that blocks up the calcium build-up in blood vessels.
How to Make Keto-Friendly Tartar Sauce At Home
The only way you can make sure that you’re eating tartar sauce that is 100% keto-friendly is to make it yourself. That way, you have full control of the ingredients used and you won’t have to worry about any sneaky added sugars in your recipe. Don’t worry, once you have all the necessary ingredients, it’s a very easy process.
The necessary ingredients include:
- 1 cup of low-carb mayonnaise or Greek yogurt
- 1 lemon (zest)
- 2 tablespoons of lemon juice
- 1 medium-sized dill pickle (Finely chopped)
- 1 tablespoon of Parsley (Finely chopped)
- 2 teaspoons of Dill (Finely Chopped)
- Pinch of Pepper
- 6 finely chopped capers.
- Place all the ingredients in a bowl.
- Mix them well without leaving lumps or solid ingredients in the bowl.
- Set it aside for 30 minutes. It is important for the sauce to absorb the flavor of all the ingredients.
- Now, it is ready to serve.
This should be enough for 20 servings. In this reference, 1 serving means 1 tablespoon. Each serving has 77 kcal with 1 gram of carbohydrates.
How Many Carbs Are There In Store-Bought Tartar Sauces?
Store bouts tartar sauces that are often sweetened with added sugars will have about 2 grams per tablespoon. Remember that just because it doesn’t say sugar in the ingredients labels, that doesn’t mean it’s not there. It can still be there as syrups of fructose.
And while 3 grams of carbs per tablespoon isn’t a lot. There isn’t a very keto-friendly option and can easily throw you off ketosis if you aren’t careful enough. In contrast, each tablespoon of the keto friendly tartar sauce in this article has 1 grams of net carbs.
Can You Use Any Keto-Friendly Sweeteners with Tartar Sauce?
If you’re interested in adding keto friendly sweeteners to your tartar sauce, you should use a powdered monk fruit allulose blend. Monk fruit tastes just like sugar and will leave your tartar sauce nice and creamy, rather than gritty.
If you can’t find any powdered monk fruit, you can use other powdered keto-friendly options such as powdered allulose or powdered erythritol. Although you should only use the latter as a last option since it can crystallize when you store it.
Whatever you do, stay clear from any granulated sweetener, since these will make your tartar sauce end up gritty rather than creamy and smooth. Finally, make sure that the brand you buy won’t crystallize once you store it in the fridge.
Are There Any Side Effects of Tartar Sauce?
Tartar sauce is somehow high in sodium content and that might trigger a peak in blood pressure levels. Apart from that, it might also interfere with the blood thinners. However, it also increases bone density and promotes heart health which makes it a popular keto inclusion.
What Foods Go Well With Tartar Sauce?
You can pair up tartar sauce with several different types of food out there. You can use it on pizza, or use it as a dip, anything that suits your appetite and taste buds. There are many unique uses of tartar sauce that you can actually experiment with at ease.
Is Mayo Keto-Friendly?
Mayo can be made keto friendly, but it should not have too much sugar or carbs in it. You should always go for the mayo that is low-carb, otherwise, it will easily throw you off ketosis. Choose mayo that comes with a high-fat and low-sugar profile, as it is the only type of mayo that can be acceptable as keto friendly.
Is Tartar Sauce Good For A Diet?
Yes, tartar sauce is truly acceptable in the keto diet and other diets, especially if as long as you consume it in moderation. This sauce is a good source of polyunsaturated fatty acids, a type of fat that is responsible for improving your heart health. Some research also states that replacing the consumption of saturated fats or refined carbs with polyunsaturated fats will eventually decrease the risk factors of heart disease.
So while most tartar sauces available in the market are not keto-friendly, that doesn’t mean that you can’t find one or make it yourself! Even if you only have regular tartar sauce at hand, there’s nothing stopping you from eating it, just do so in moderation. And if you’re buying one, make sure you check the label to make sure they don’t include ingredients that will throw you off ketosis.