Unlock the Truth About Mayonnaise and the Keto Diet: What You Need to Know!

Mayonnaise, a timeless condiment celebrated for its ability to enhance the texture and flavor of a variety of dishes, from sandwiches to salads, often raises questions among those following a ketogenic diet. Is it a suitable addition to a keto lifestyle? This article aims to provide a comprehensive answer, exploring the nuances of mayonnaise within the keto framework.

Introduction to Mayonnaise on Keto

The ketogenic diet emphasizes a high-fat, low-carbohydrate intake to shift the body's primary energy source from glucose to ketones. Navigating the world of condiments can be tricky, but mayonnaise, with its creamy and velvety texture derived from emulsification, can indeed find a place in a keto diet. The key lies in understanding its composition and making informed choices.

The Nutritional Profile of Mayonnaise

When evaluating the compatibility of any food with the keto diet, its nutritional composition is paramount. Mayonnaise is primarily composed of fat, with minimal protein and, ideally, zero carbohydrates. This macronutrient distribution aligns well with the goals of a ketogenic diet, which seeks to maximize fat intake while severely restricting carbs.

Why Mayonnaise Can Be a Keto-Friendly Condiment

Mayonnaise is an excellent condiment for the Keto Diet because it consists of high fat, low protein, and zero carbohydrates. Because carbs are so important on the Keto Diet, most people want to know how many carbs are in mayo? A tablespoon of mayonnaise (reduced fat, made with olive oil) has zero carbs.

Mayo contains polyunsaturated and monounsaturated fats that are good fats. Mayo is an excellent source of a fat-soluble vitamin K and vitamin E.

Read also: Chicken Salad for Weight Loss

Emulsification: The Key to Creaminess

The creamy, velvety, spreadable texture of mayo comes from the process of emulsification. Mayonnaise is the result of this emulsification, which is why you hear about mayo "breaking" sometimes. Emulsification is what allows the egg yolk and oil to transform from a liquid mixture to a creamy keto condiment. Through a process known as emulsification, two liquids that normally don't mix (in this case the water in the yolk and oil) form a temporary peace treaty. Emulsification is also how we get delicious salad dressings like balsamic vinaigrette.

Selecting the Right Mayonnaise for Keto

While mayonnaise can be a guilt-free indulgence regarding carbs, choosing a condiment made from quality ingredients is essential. Not all mayonnaises are created equal. Be sure to check the nutrition label to ensure the mayo you're using is low in carbs and made with keto-friendly ingredients.

The Importance of Oil Selection

Oil is one of the most important ingredients used in mayonnaise. Soybean and canola oils are very common in store-bought mayonnaise options. Be careful, however, as mayonnaise brands that use these types of oils also add sugar and other artificial ingredients. Olive oil and coconut oil are alternative options to traditional oils that are healthier and offer more nutritional benefits. Avocado oil is another option that offers the best of both worlds. Avocados contribute healthy fats and other nutrients without any flavor.

The first ingredient in your mayo should always be oil or a blend of oils. When selecting mayo for your keto journey, prioritize those made with keto-friendly oils or, better yet, whip up a batch of homemade goodness.

Olive oil (extra virgin is the healthiest option) With a wide array of healthy fats and health-promoting polyphenols, extra virgin olive oil is one of all-around best oils for keto.
High-oleic sunflower or high-oleic safflower oil “high-oleic” refers to a type of heart-healthy monounsaturated fatty acid.
Coconut oil Along the same line as MCT oil, coconut oil has ketone-boosting fatty acids in it as well.
Avocado oil Avocados contribute healthy fats and other nutrients without any flavor.

The best mayo for keto will be one that is both healthy and keto-friendly for you. These options are your best choice for keto-friendly mayo and an overall healthy keto lifestyle. Unfortunately, not all products are made with these oils. Soybean oil is the most common ingredient found in store-bought mayo. The other oils are on this list because they are filled with delicate polyunsaturated fats as well.

Read also: Choosing Keto Mayonnaise

Avoiding Unnecessary Additives

Most mass-produced, commercial mayo brands include sugar and sugar alternatives which is a big no-no on the Keto diet. Many store-bought mayonnaise brands feature artificial ingredients and preservatives to extend the shelf life of the product. As with any store-bought foods, you need to be diligent and check for anything that is added solely to extend shelf life. So artificial preservatives like butylated hydroxyanisole (BHA), nitrates, and benzoic acid are all worth checking for. Modified food starch is produced by using potentially toxic chemicals and has a high risk of contamination with common allergens.

In general, you want to avoid any mayo or mayo-like product that is lower in fat or has a sweeter flavor than regular mayo. This not only ensures you stay true to the low-carb, high-fat ethos but also empowers you to sidestep hidden sugars and additives that may lurk in store-bought varieties.

Store-Bought Keto-Friendly Mayonnaise Brands

There are many store-bought mayo options that are keto-friendly. If you find yourself in the store and you’re not sure what to buy, make sure to check the ingredients list first. The same holds true for cheaper mayo products that display olive oil or avocado oil on their label. This is why we always recommend reading the ingredients list of any product before making a purchase. Several brands sell keto-friendly mayonnaise, including Primal Kitchen Mayo, Kraft’s Reduced Fat Mayo, and Sir Kensington’s Mayo.

Here are some of the top brands and products:

Primal Kitchen Avocado Oil Mayo Primal Kitchen prides itself on using the purest ingredients, which helped them create a healthy and undeniably tasty mayo. Many dieters like the Primal Kitchens Avocado Oil mayo because it has no carbs, no added sugars, and still manages to give you 12 grams of fat per tablespoon.
Tessemae’s Organic Mayo This is a high-oleic sunflower oil mayo with a bit more acidity than the other brands. Tessemae’s makes three flavors: Organic Mayonnaise, Organic Ranch Mayonnaise, and Organic Habanero Mayo. Tessemae is a bit more acidic than other brands.
Chosen Foods Avocado Oil Mayo Chosen Foods makes a line of keto-friendly mayonnaise that are all sugar-free and zero carb (except for their vegan mayo). Their mayo flavors include Traditional, Harissa, Black Garlic, and Wasabi.
Chosen Foods Keto Mayo The only reason why this is called “keto mayo” is that they use coconut oil instead of avocado oil. Since coconut oil contains some MCTs, this mayo can promote an increase in ketone production.
Sir Kensington’s Avocado Oil Mayo This mayo comes with a nice kick of sour flavor and has zero grams of carbs. Sir Kensington specializes in avocado oil mayo and uses all non-GMO ingredients. Their trick is to use a bit of lime for acid instead of lemon or vinegar.

Vegan Keto Mayonnaise Options

Whether you have an egg protein allergy, egg sensitivity, or you are looking to cut animal products out of your diet, you can still have mayo on keto.

Read also: Is Mayonnaise GOLO-Friendly?

Sir Kensington’s Avocado Oil Fabanaise Don’t let the name fool you, this tastes just like regular mayo. The “fab” refers to aquafaba, which is the viscous liquid left behind after chickpeas are soaked in water. Sir Kensington’s uses the egg mimicking properties of aquafaba to help emulsify the oil into a creamy and flavorful vegan mayo. Though each tablespoon is listed as having zero carbs, it does have some added sugars.
Follow Your Heart Soy-Free Vegenaise This vegan mayo relies on a small amount of pea protein and brown rice syrup to replace the egg yolk. As with the Fabanaise, this vegenaise comes with added sugars (from the brown rice syrup).
Chosen Foods Vegan Avocado Oil Mayo Chosen Foods also discovered the magic of aquafaba.

Traditional Mayonnaise Brands

Hellman’s mayo is keto-friendly, as each tablespoon serving has no carbs.

If you need a condiment and the only options are traditional mayonnaise or another condiment that contains sugar and carbs (such as ketchup), then traditional mayonnaise is going to be your best bet.

Making Your Own Keto Mayonnaise

With a little planning and a strong arm for whisking, you can have delicious, creamy, keto-friendly mayonnaise ready to enjoy. Making keto mayo is easy. As in having amazing, rich homemade mayo in as little as 10 minutes easy. All it takes is a few fresh ingredients and a little elbow grease. Making your own mayo at home is one way to ensure that you avoid low-quality oils that could trigger an inflammatory response in the body.

Homemade Keto Mayonnaise Recipe

My homemade keto mayonnaise recipe yields a creamy, tangy spread that’s WAY better than anything store-bought. Need more keto condiments? Sure, buying them pre-made is convenient, but what you get in convenience you lose in flavor and cost. Not to mention all those sneaky carbs and a lengthy list of additives. It’s easy to assume mayo is keto-friendly, considering it uses low carb ingredients like egg yolks and oil. No sugar and no dairy needed. Only 4 ingredients. The perfect texture. The first time I made homemade mayo, I couldn’t believe what I had been missing! Versatile.

Ingredients:

Large egg yolks
Room temperature eggs are a must, as they can emulsify quickly and smoothly. I prefer pasteurized eggs as they tend to have a brighter color and creamy yolk.
Dijon mustard. Use a good quality mustard.
Avocado oil
Lemon juice. Balances out the other ingredients and gives the mayo a subtle tang.
Salt and black pepper

Instructions:

Whisk the yolks. In a large mixing bowl, whisk together the yolks and Dijon mustard until combined and smooth.
Add the oil. Slowly add the oil in, one teaspoon at a time, while continuing to whisk the mixture. Go VERY slowly! Add the avocado oil one teaspoon at a time to ensure the yolks and oil don’t separate. And use room temperature ingredients.
Once all the oil has been added in and the mixture is uniform, whisk in the lemon juice.
Add the salt and pepper to taste.
Transfer the mixture into a sealable container or sterilized jar.
Chill. Refrigerate for an hour, to thicken.

There are options to use an immersion blender, but we think using only egg yolks (as opposed to the egg) and a whisk yields a creamier, tastier mayo. Start very slowly adding the oil in while whisking, drop by drop. It may seem agonizingly slow, but trust us you want to take it easy in the beginning or else you risk "breaking" the mayo. As your mayo starts to thicken up, you can be more liberal with your drops. Keep on whisking until all the oil is gone. This is my favorite part. Once the mayo seems super thick, flip the bowl upside down and see if the mayo moves at all. If it doesn't, it's perfect!

Two-Ingredient Keto Mayo Recipe

To make a two-ingredient mayo, place the egg yolk in a deep, medium-sized metal or ceramic bowl. Since you’ll need one hand to add the oil and the other to whisk (or blend), make sure the bowl is on a non-slip surface. Prepare ¾ cup of oil in a ladle, cup, or bottle with a nozzle/spout. Slowly drip in the oil drop by drop, while whisking the oil into the yolk. Once you’ve added about half of the oil, you can start adding a few more drops of oil at once.

Flavor Variations

Feel free to experiment with different spices, seasonings, lemon juice, vinegar, and/or keto sweeteners to get the right balance of flavor.

Make a sweeter mayo.
Make spicy mayo.

Incorporating Mayonnaise into Your Keto Diet

Once you’ve found the right keto mayo for you, feel free to use it anytime you want to add more healthy fat, creaminess, and/or flavor to your keto meals.

Creamy salad dressing. Ranch, blue cheese, and even thousand island dressing all have one secret ingredient in common: Mayonaisse. Not only will keto-friendly versions of these dressings make any salad delicious, but they are one of the best ways to fit more healthy fats into your keto meals.
High-fat dip for keto chips and vegetables. Whether you make keto ranch, garlic aioli, or an onion dip, mayo will be one of the key ingredients.
Deviled eggs. This is one of the most flavorful ways to make eggs even better for keto.
Egg, tuna, or chicken salad. Mayo helps turn these high-protein foods into an ideal keto meal. The beauty of these “salads” is that one tasty keto recipe can be applied to any leftover boiled eggs, tuna, or chicken you have. For example, our tuna salad recipe can serve as your staple for leftover chicken.
Keto “potato” salad.
Keto-friendly BLT. There are plenty of ways you can work around the silent “B” (bread) in your BLT. The two most popular options are making a BLT salad or baking your own keto bread.
Low carb tartar sauce. Without mayo, tartar sauce wouldn’t have the creaminess and flavor that transforms a bland seafood dish into a culinary treat.
Creamy keto casserole. One of the best ways to ensure that you get plenty of fat, protein, and vegetables without slaving away in the kitchen every day is by making a keto casserole. Our Keto Ham and Broccoli Creamy Casserole, for example, brings everything together with a flavorful cream sauce composed of cream cheese, mayo, and full-fat Greek yogurt.
Keto coleslaw. Coleslaw is an incredible keto side with plenty of fat, flavor, and health benefits. Just make sure you skip the sugar, high-carb veggies, and fruit.
As a versatile keto condiment. Mayo can make virtually any keto recipe better. From being the perfect topping for lamb burgers to serving as a satisfying dip for bacon wrapped asparagus, you can’t go wrong with some high-quality keto mayo.

Here are some of our favorite recipes for mayo and sauces made with mayo:

Classic Keto Aioli (0 grams net carbs, 14 grams fat)
Keto Big Mac Sauce (1 gram net carbs, 8 grams fat)
Keto Spicy Mayo with Sriracha (0 grams net carbs, 6 grams fat

Moderation is Key

Remember, moderation is the linchpin of keto success. Portion control ensures you enjoy the creamy richness of mayo without unintentionally derailing your daily caloric and macronutrient goals.

Conclusion: Embracing Mayonnaise on Keto

Mayonnaise can be a valuable and versatile addition to a ketogenic diet, providing a source of healthy fats and enhancing the flavor of various dishes. By carefully selecting mayonnaise made with keto-friendly oils and without added sugars or artificial ingredients, or by making your own at home, you can confidently enjoy this condiment while staying true to your keto goals.

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