So you’ve started eating keto and are looking for ways to spice up your meals? Hot sauce is a great one to add to your meals, but you’re probably wondering that Is hot sauce keto-friendly?
We are going to show you the exact answer to that. Not just stop there, we will talk more about how hot sauce can be used on ketos and, finally, our top 5 favorite keto hot sauces! Let’s get started!
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Is Hot Sauce Keto-Friendly?
Hot sauce is keto-friendly, but not all sauces are created equal. Some sauces contain sugar and carbs, which can make them less than ideal for a ketogenic dieter. Luckily, there are many hot sauces on the market that do not contain these ingredients!
My favorite brand of hot sauce is Cholula Hot Sauce because it has zero calories and does not have any sugar or carbs (or gluten!). It’s made from just chiles, vinegar, and salt – super simple!
You can add this sauce to almost anything you eat: eggs in the morning, chicken salad for lunch, and even a keto pizza for dinner!
But if you’re not into Cholula, or want to try some new flavors, then I have good news. It’s super easy to make your own keto hot sauce at home!
What is a hot sauce made of?
For starters, hot sauce is primarily made of water and vinegar. Many also have tomato paste or tomatoes, onions, anchovies, or garlic in them.
Today’s most popular sauces are chilies, vinegar (which has a light taste), peppers, “heat” factor enhancers like cayenne pepper and paprika extract.
A perfect keto hot sauce should only have natural extracts in it for flavor – no sugars!
My top 3 favorite hot sauces & Its Nutrition Facts
Here’s a quick list of some of our favorite keto hot sauces:
Cholula Hot Sauce ( 0g net carbs per tablespoon)
Carolina Reaper Pepper Hot Sauce (0 grams of carbs and 1 gram of protein in each serving!)
Frank’s RedHot Original Hot Sauce (1.9g of fat, 35mg sodium, 5g carbs – 4.8g sugar alcohols, 1g protein in each serving!)
Can you have hot sauce on keto?
The answer is yes. You absolutely can use hot sauce on keto. My addicted condiment is hot sauce too. Let’s discuss this for a bit.
Like as we all know that it is not necessary to include spicy foods in your keto meals.
However, many people find that these hot spices help them maintain their ketosis. They have an easily recognizable sense of whether or not they are about to engage in carbohydrate overconsumption.
This is due to the added dietary fiber, which provides a feeling of being full more quickly. The ketone-producing medium-chain fatty acids help regain blood sugar stability after overeating.
So yes, hot sauce can be on keto! But don’t go overboard with it! Consider adding it sparingly so that you don’t eat too many carbs.
How to use hot sauce on keto – as a marinade, in soup, or with eggs
Hot sauce is a keto-friendly condiment that can be used in many different ways.
First, it’s important to note that not all hot sauces are created equal. Some have added sugars and unnecessary ingredients like wheat flour or cornstarch.
It’s best to choose a hot sauce with no more than 2 grams of sugar per serving (which will also have the most flavor).
Additionally, there should only be 3 ingredients: peppers (chili), vinegar, salt!
To make your own keto-friendly hot sauce, simply combine any chili pepper (serrano, jalapeno) with apple cider vinegar and sea salt – mix well and refrigerate for an hour before using.
You can use this recipe as a guide for creating your own homemade hot sauce.
An easy way to use keto-friendly hot sauce is by marinating chicken and topping for salads or slow cooker meals.
Add to soup
You can also add some to soup (like pho) instead of starchy noodles to make the broth more filling and savory – keep in mind that adding plain coconut aminos is just as good or better than adding a hot sauce directly your soup/stew.
The amount of keto-friendly hot sauce you add should be determined by how spicy you want the dish to taste – for most recipes, start with a sprinkle and increase from there if needed (and remember that homemade hot sauce may not be quite as strong as store-bought).
Within Scrambled Eggs
Another great way to use hot sauce is by stirring it into eggs. This is a flavorful and easy way to add some extra fat and flavor to your morning (or anytime) eggs!
Adding keto-friendly hot sauce to chicken wing recipes and deviled eggs can also help make them more filling so that you aren’t tempted to eat as much.
Remember that the keto diet is about altering your food intake to keep you in a certain state of ketosis.
Hot sauce can be a great way to stay keto because it adds flavor and helps you stay full due to its high-fat content!
Health benefits of eating hot sauce on keto
- Relieves joint and muscle pain
- Is a digestive aid
- Is anti-inflammatory
- Is antioxidant
- Is anti-microbial (kills bacteria)Is beneficial to brain health.
Top 5 Best Keto Hot Sauces
There are many different flavors and brands out there, but we’ve narrowed down our favorite five best keto hot sauces. We hope this list makes your shopping easier when looking for that perfect bottle!
If you’re on the ketogenic diet or want to try something new, check out these top 5 best keto hot sauces!
#1 Frank’s RedHot Original Cayenne Pepper Sauce
When it comes to flavor, Frank’s RedHot Original Cayenne Pepper Sauce is the real deal. This sauce adds a kick of heat with a lot of refined pepper flavor, from chicken wings and sandwiches to eggs and cauliflower buffalo dip!
They created their sauce in 1934 and have been perfecting the recipe ever since, so they know how to bring the heat and flavor. It features a premium blend of aged cayenne peppers with just enough vinegar for balance — and it’s fat-free!
Frank’s Hot Sauce is an essential staple at tailgates, parties, cookouts,… you name it. Add some kick into every meal with this delicious hot sauce.
#2 Noble Made by The New Primal, Hot Buffalo Dipping & Wing Sauce
For anyone on the strictest diets, Noble Made by The New Primal is for you.
Working closely with dietitians and nutritionists, these hot buffalo dipping sauce makers have created a healthy sauce that won’t break your whole30 or paleo morale.
With just 3 calories per serving, this low-calorie option is perfect for those looking to keep their calorie intake in check while still having some flavor!
In addition to being approved as an allergen-safe dish, it also doesn’t contain soy or sugar, which can also be irritating substances for most diets.
This product contains no sugar, soy products, gluten, or dairy, so it’s suitable for vegans as well. What are you waiting for?
Give this delicious Hot Buffalo Dipping & Wing Sauce a try today!
#3 Rhed’s Original Fermented
Rhed’s Original Fermented Hot Sauce is a delicious and simple blend of peppers, onion, garlic, and vinegar that will spice up any simple meal!
You can take it on the go or store it in the fridge for later. Each jar comes with 10 oz (285 ml) of sauce- an easy way to keep your favorite sauces nearby at all times!
This natural mixture of flavor has no sugar added, and it’s vegan as well as paleo-friendly, so you can use this on anything without missing out.
Add a little heat to your next snacktime with Rhed’s Original Fermented Hot Sauce.
They offer the perfect balance of flavor and heat, meaning you can still enjoy this condiment even if you’re not a fan of spicy foods.
#4 Kumana Avocado Hot Sauce, Habanero
Refreshing, delicious, and ketogenic. This Habanero Kumana Avocado Hot Sauce is a secret weapon for adding flavor when you’re craving something fiery but don’t want to go overboard.
This hot sauce will have you feeling cool again in no time with the perfect balance of heat and creamy avocado flavor!
And with its low-carbs, gluten-free status – not to mention the long list of other dietary requirements it satisfies – KUMANNA’s got your back no matter what food rules you follow.
Don’t let a little spice get in the way of sticking with that diet; let Habanero Hot Sauce be your new best friend!
#5 Kumana Avocado Hot Sauce, Jalapeño
Kumana avocados are deliciously ripe and paired with the jalapeño for just a little kick. You won’t find any added sugar or gluten in Kumana’s Avocado Hot Sauce, so you can enjoy every ounce without worry about weight gain or harming your mood.
Kumana’s Jalapeño keto-friendly hot sauce is perfect on eggs, meats, seafood, chicken dishes, and sides like salad and guacamole.
Use it to make a more cohesive dish that showcases all that healthy ingredients have to offer – without blowing out anyone at the table who doesn’t follow ketogenic recipes!
Recipes With A List Of Ingredients, Cooking Instructions, And Calories Per Serving (Optional)
If you want to make your own homemade keto-friendly hot sauce, follow these 2 recipes – just remember that any type of chili pepper is keto-friendly (including super spicy ones!)
Frank’s Red Hot Sauce Keto Recipe
- 1/2 cup butter
- 2 teaspoons cayenne pepper sauce
- 1/2 teaspoon crushed red pepper flakes, optional (can add more for spicier hot sauce)
- Melt butter in a small saucepan over low heat.
- Stir in Frank’s Red Hot Sauce and crushed red pepper flakes.
- Remove from heat and let cool.
- Transfer to a covered container and store in the refrigerator until ready to use.
Keto-Friendly Thai Chili Garlic Sauce Recipe
For Keto Pad Thai – with homemade keto-friendly chicken.
- 3/4 cup roughly chopped fresh cilantro (stems removed)
- 2 cloves garlic, minced
- 1 tablespoon grated fresh ginger root
- 3 tablespoons fish sauce (sub with veg broth if you don’t eat seafood)
- 5-6 Thai chilies (or serrano peppers), roughly chopped and de-seeded
Hot Sauce PREPARATION:
- Put all of the ingredients in a food processor and pulse until smooth.
- Pour mixture into an airtight container and store in the refrigerator for up to one month.
Pad Thai PREPARATION:
- Heat cast-iron skillet over medium-high heat and melt ghee or avocado oil.
- Add chicken breasts, season with salt and pepper, then brown on each side (about 3 minutes per side).
- Once browned, add the green onions and garlic. Cook for 1-2 minutes, stirring frequently.
- Add Thai chili sauce to the chicken mixture – stir to combine, reduce heat to medium-low, and simmer (covered) until chicken is cooked through (about 8 minutes)
- Serve with a side of kale/slaw or steamed cauliflower with butter or soft cheese.
This Is How I Should Have Eaten Pad Thai (healthier keto pad thai recipe)
- 3-4 ounces of spiced shrimp (optional, but recommended)
- 1/2 cup keto hot sauce – Frank’s Red Hot Sauce or homemade keto-friendly chili garlic sauce (used Thai Chili Garlic recipe above)
- 2-3 eggs, scrambled in ghee or avocado oil with chopped green onions
- 1 cup slaw or kale – shredded red cabbage, carrots, and lime juice. Tossed with olive oil or coconut oil (optional). Season with salt & pepper to taste.
Is Frank’s hot sauce keto-friendly?
Frank’s hot sauce is keto-friendly because the kind of sugar used in most hot sauces (brown sugar) does not raise blood sugar levels.
What sauces can I have on keto?
The best keto hot sauce is usually self-made from scratch. To make your own, simply blend fresh or roasted red chilies (that must be spicy) with garlic, salt, and water to form a sauce. To cut back on the heat of the chili peppers, add some vinegar or lime juice.
Don’t have time? Several brands manufacture premade keto hot sauces like Cholula Hot Sauce (low in carbs), Tabasco Wing Sauce, Chang’s Sriracha Hot Chili Sauce, La Tourangelle Peanut Butter-Chipotle Frank’s RedHot Sauce, and several more options.
You could check my top 5 best keto hot sauces that I love the most to find you one!
What condiments are keto-friendly?
Keto condiments are usually healthy, such as high-quality olive oil, vinegar with low sugar content, mustard without added sugars in regular and Dijon varieties, Worcestershire sauce (check labels!), and soy sauce.
There are also keto-friendly store-bought sauces that work well on keto recipes like ketchup (some still have sugar), mayonnaise (read labels!), hot chili sauce, sriracha, and many more.
The Ketogenic Diet doesn’t allow these condiments: honey or maple syrup used for sweetening; full-sugar ketchup; BBQ sauce with corn syrup or cane sugar even if it’s labeled “keto.”
So, “Is Hot Sauce Keto-Friendly?”. Yes, hot sauce is a condiment that most keto dieters can enjoy. It’s commonly used as a marinade, in soup, or with eggs and has many health benefits to boot!
If you have free time, try to make 2 recipes that I shared, I guarantee you won’t regret it. What kind of hot sauce do you like? Let us know below so we can share your favorite recipe with everyone else who reads the blog 🙂
 – 2020 Jan 31, Medium Chain Triglycerides Modulate the Ketogenic Effect of a Metabolic Switch (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7005013/)
 – Spoon University, 7 Surprising Health Benefits of Hot Sauce (https://spoonuniversity.com/healthier/7-surprising-health-benefits-of-hot-sauce)