October 2, 2022

11 Best & Worst Keto-Friendly Hot Sauces

11 Best & Worst Keto-Friendly Hot Sauces | Olivia Wyles

Most hot sauces are made with a simple combination of water, chile peppers, spices, garlic and vinegar. The hottest sauces have zero carbs, fats, and nearly zero calories hot sauces are keto-friendly. And there’s the side benefit of hot peppers containing capsaicin – which can help suppress appetite and promote calorie burn. So, how many tasty ways can you combine red peppers, salt, garlic, and vinegar? Turns out, a lot!

I’m a huge fan of spicy food so I scoured the net to find 11 keto-friendly hot sauces and ranked them from best to worst. Or you could say I ranked them from true keto to lazy keto since the keto diet is really more focused on getting the correct macros in your day versus what you can and cannot eat. That’s why I love it so much!

About The Keto Diet

The ketogenic diet focuses on a high-fat, moderate protein, and low carb mix of foods. Getting more calories from fat and protein and less from carbohydrates forces the body to burn fats for fuel instead of carbs. That’s called being in a state of ketosis.

Although originally developed to help treat epilepsy, the keto diet has become a popular way to lose weight. However, while you’re avoiding foods containing sugar, starches, and most fruits, you may also be missing condiments like mayonnaise, ketchup, and barbecue sauce. But don’t worry, these zero carb hot sauces have got you covered.

Ranking Keto-Friendly Hot Sauce

So just to let you know, ranking hot sauce is subjective since it really depends on your tolerance for hot sauce heat and your taste preferences. However, I’ve chosen zero carb hot sauces and ranked them based on the scale of true versus lazy keto.

The concept of lazy or dirty keto just means that you don’t pay much attention to the ingredients and just focus on getting the correct macros in for the day, which will still lead to weight loss, but if you are trying to stay more on the true keto side then you’ll love the comparisons in this list.

11 Keto Diet Hot Sauces

Here’s the list beginning with the best and ending with 3 hot sauces where you should look very closely at the ingredient label to make sure you aren’t knocking yourself out of ketosis with hidden sugars.

All of the sauces listed have zero grams of carbs, fat and no calories. They do differ in sodium content, so check the label to see how much is noted. These sauces also vary in heat level so you’ll want to read about them before purchasing if you prefer mild or hot.

Frank’s Redhot

Frank’s is another leader in the hot sauce market, and there’s a good reason why people love it so much.

Made with super simple ingredients:

  • Aged cayenne red peppers
  • Garlic powder
  • Distilled vinegar
  • Water
  • Salt

Did you know that Frank’s RedHot was one of the ingredients in the original buffalo wings invented in Buffalo, NY in 1964? Yep! They just threw butter and hot sauce together and the rest is history. In fact, the wings became so popular they created a pre-mixed version: Original Buffalo to save people time!

It’s great other keto-friendly meats too. As its marketing slogan says, it’s so good that you can put it on everything. And I do! Plus ranch dressing. Insert cry-laughing emoji.

Psst, Original Buffalo has xanthan gum which technically counts as a carbohydrate so if you’re trying to stay true keto or carnivore, look out for that ingredient or just keep an eye on your serving size.

If you want a true keto buffalo sauce, just make your own with Frank’s + butter.

Tabasco Original Red Sauce 

Tabasco is known as the earliest major hot sauce brand (1868) in the United States. The recipe also only has three ingredients: pepper, salt, and vinegar. As Tabasco lovers know, this sauce is good on just about anything and it’s a great way to spice up keto-friendly dishes. Eggs and Tabasco are best friends in my house!

Here are some more keto breakfast ideas that Tabasco would go great on.

Louisiana Hot Sauce 

The tang of vinegar is highlighted in this hot sauce – the ingredients are aged peppers, distilled vinegar, and salt. If you want to bring acidity to any of your keto dishes, then this is a great choice. Another good one to put on eggs or in soup.

Cholula 

This popular hot sauce is also keto-friendly and it’s one of my favorites! Cholula Original Hot Sauce is created from arbol and piquin peppers and a blend of spices. It’s a great choice for just about any keto-friendly dish. I have been known to put this hot sauce on literally everything including a can of French cut green beans!

Cholula Hot Sauce is also available in a variety pack containing the following flavors:

  • Original
  • Chili-Lime
  • Chili-Garlic
  • Chipotle
  • Green Pepper
  • Sweet Habanero

Here are some quick & easy keto lunch ideas that Cholula would go great on!

Dave’s Ultimate Insanity Hot Sauce 

A combination of Red Savina habaneros, red chilies, and hot pepper extract guarantees this to be the hottest hot sauce on this list. (Careful, the Red Savina habanero chili pepper held the Scoville scale heat record until “Ghost Peppers” came along.)

Huey Fong Sambal Oelek Chili

This sauce is a good substitute for Sriracha (which is technically not keto-friendly with its added sugar.) The chili pepper flavor comes through as the main ingredient is a paste of ground fresh chilies. If you like miracle noodles, this could be a good sauce to pair with!

Tapatio Salsa Picante Hot Sauce

Started in California in 1971, this is an authentic Mexican hot sauce. With moderate heat and a great flavor, it easily complements keto-friendly foods. I like to douse my keto taco casserole in this sauce!

Texas Pete (Original) 

Made in North Carolina, this sauce is milder than some of the other hot sauces, but it does offer a distinctive and delicious flavor.

Tabanero Extra Hot 

Although low in net carbs, it’s on the “avoid” list for true keto because it contains agave. Using agave as a sweetening ingredient raises blood sugar levels which can interfere with your reaching ketosis.

Remember to check hot sauce labels for sweeteners and don’t add too much if you’re in a pinch. Those hidden sugars add up quickly in your macros if you aren’t paying attention.

Noble Made Mild Buffalo Wing Sauce

A popular line of hot sauces but this one’s noted here as it contains a non-keto juice concentrate sweetener.

Taco Bell Hot Sauce

With only 30 mg of sodium and no carbs (and although this is one of my favorites for lazy keto) the main reason Taco Bell hot sauce lands at the end of the list is the number of additives (for example, benzoate and maltodextrin – another name for sugar.) Check hot sauce labels for additives.

Random helpful tip: Maltodextrin is in a lot of pork rinds on the grocery store shelf. Always double check that nutrition label.

Other Low Carb Hot Sauce Options

There are many hot sauce options and Sure Keto is a great site to check to confirm if a hot sauce you’re considering is keto-friendly. Both Sure Keto have lists of more keto-friendly hot sauces like Nando’s Hot PERI-PERI Sauce, Organic Harvest Sauces, Mezzetta online products, and many more.

You can also make your own sauces – The Wicked Noodle has a great recipe for keto buffalo sauce and has several hot sauce recipes, beginning with one for Louisiana Hot Sauce – guaranteed keto-friendly (the only ingredients are Chili Peppers, white vinegar, and salt.)

Ketogenic Diet Hot Sauces – Closing Thoughts

Remember, the biggest carb risk in any hot sauce, whether ones mentioned here or others, is in what you put the hot sauce on. A great hot sauce on a baked potato won’t cut it for a keto diet. Also, note that there are many popular brands of hot sauces available on the market.

Given the variety of hot sauces, work your way down (or up) the list suggested here and see which ones you like the best. At the very least, that adventure will introduce you to some great new hot sauces guaranteed to spice up any keto diet.

I’d love to hear what you think! Be sure to comment below if I missed any of your favorite keto-friendly hot sauces. What keto recipes do you like to pair with hot sauce?

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