While most keto dieters focus on keeping carbs low, it’s also important to eat enough fat to spark ketosis. A great way to add more fat to a keto diet is with a delicious keto dipping sauce.
This keto honey mustard sauce is one of the easiest ways to add more flavor to your low carb meals. Use it as a dipping sauce for chicken tenders, as your new favorite low carb salad dressing, or even to create this delicious keto honey mustard chicken recipe.
OK, right about now I get what you’re thinking. Before I lost 100 pounds with a low carb lifestyle, I had all of the – but is it keto questions too! So before you even ask, is honey mustard keto – let me break it down.
Is Mustard Keto?
Since this low carb honey mustard sauce features two different types of mustard, I get it when you ask, “Can you eat mustard on keto?” Thankfully mustard is a low carb condiment that can be enjoyed pretty freely on a keto diet.
Ingredients in yellow mustard include ground mustard seeds, white vinegar, water, turmeric, and seasonings. All low carb, all keto-friendly. The nutrition facts demonstrate this with 0 carbs per teaspoon.
There are even fewer ingredients in the other mustard used. Dijon mustard is typically made from brown mustard seeds, vinegar, salt and water. As long as you find a brand with these ingredients, dijon mustard only has .3 grams of carbs per teaspoon.
While you should always check the ingredient list on condiments to check for small amounts of added sugar, most grocery store mustards are a safe bet when it comes to keto.
Is Honey Keto?
You can’t have honey mustard without honey, right? At first glance you may believe this – but a lot of people make low carb honey mustard recipes without using any honey at all. We’ll chat more about this in a minute.
Since I prefer natural sweeteners to sugar-free honey substitutes, this keto honey mustard recipe gets it’s honey flavor from the real thing. But don’t worry – I’ll give you an easy swap if you prefer sugar free recipes.
With that said, honey is not keto when used in large amounts. However, when you use a little bit and spread it over an entire recipe, as is the case with this easy keto honey mustard dressing – then most people can get away with it.
Keto Honey Mustard Ingredients
This keto friendly sauce calls for 5 simple ingredients: avocado oil, honey, yellow mustard, dijon mustard, and minced garlic.
While a lot of creamy keto honey mustard dressing recipes use mayonnaise, I prefer avocado oil since it has a more neutral flavor and it’s made up of healthy fats. Unfortunately most store bought mayos are made up of unhealthy vegetable oils, like canola oil or soybean oil.
For the best results on a keto diet, steer clear of highly processed vegetable oils. It’s a good idea to make your own dressings since too many versions of your favorite foods sold in grocery stores are filled with inflammatory oils.
Low Carb Sweetener:
I already explained how I prefer natural sweeteners in my delicious keto recipes – which is the reason this recipe calls for honey. If a serving size of this recipe puts your carb intake over the edge, then you have two choices:
- Cut the honey in half: While the low carb honey mustard dressing will be less sweet, that’s not necessarily a bad thing. I’ve found the less sweetened foods you eat on keto, the easier it is to follow a real food keto diet.
- Use an alternative sweetener: Just because I prefer natural sweeteners on my high fat diet doesn’t mean that’s right for you. You can skip honey and opt for keto-friendly sweeteners instead. Liquid stevia is a popular type of sweetener that tastes great in honey mustard. Try 10-15 drops in place of honey in this recipe.
How to Make This Keto Dipping Sauce
Start by adding the honey to a small saucepan and melting it over medium heat. This helps the honey blend smoothly into the rest of the ingredients. If you have problems with the honey sticking to the saucepan, coat it with a small amount of avocado oil first. The honey will slide right out of the pan.
Next, add the mustard and minced garlic into a wide mouthed jar. Pour the melted honey on top. Then use an immersion blender to combine all of the ingredients.
Once combined, begin to add the avocado oil into the honey mustard mixture. In order to get a creamy texture, it’s important to combine the oil into the other ingredients very slowly. Follow this process: add a little oil, then blend. Repeat until all of the oil is well combined into the keto honey mustard dressing.
Store your new favorite dressing in an airtight container in the fridge. If the oil hardens in the fridge, just place the jar on the counter a few minutes prior to using and stir.
Honey Mustard FAQs
The good news is this dressing can fit into most keto diets. Always add this to your macro tracking app to determine if this will fit into the remainder of your grams of net carbs leftover for the day.
Of course. Liquid stevia drops work best as a keto honey substitute for this recipe. Use my keto sweetener conversion guide if you plan to replace honey with an alternative sweetener.
Olive oil may not be a good option for this recipe since it has a stronger taste than avocado oil. If you try it, let me know how it goes.
This keto honey mustard dressing will keep up to a week in the fridge. If the oil hardens in the fridge, just place it on the counter for a few minutes prior to serving and stir.
This honey mustard recipe is completely dairy free.
Yes this recipe is gluten free. Be sure to confirm the condiments you purchase for the recipe are all gluten free as well.
Keto Honey Mustard Dressing Wrap Up
The main goal of a ketogenic diet is to enhance weight loss by eating more healthy fats. That makes this low carb honey mustard dressing the perfect addition to your keto condiments list.
Of course, this sauce isn’t strictly keto either. I always have a jar on hand since my son loves dipping chicken fingers in this delicious sauce.
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Keep scrolling for the nutrition information and recipe card.
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Keto Honey Mustard
More Delicious Recipes:
Keto Honey Mustard Sauce
A homemade keto honey mustard dipping sauce with no artificial sweeteners. Use this low carb honey mustard sauce for dipping keto chicken tenders, as your new favorite salad dressing, or even as an easy keto sauce for chicken.
- Prep Time: 10 mins
- Total Time: 10 mins
- Yield: 10 servings 1x
- Category: Keto Sauces
- Method: Stove top
- Cuisine: Keto / Low Carb
- Diet: Diabetic
- 1/2 cup avocado oil
- 2 tbsp honey
- 2 tbsp dijon mustard
- 1 tbsp yellow mustard
- 1 tsp minced garlic
- In a small saucepan, melt honey over medium heat.
- Add the dijon mustard, yellow mustard and minced garlic to a jar. (I use a mason jar)
- Once the honey is melted, pour on top of the mustard mixture. Use an immersion blender to combine well.
- Slowly pour the avocado oil into the mustard mixture. Take breaks to mix the oil into the mustard with the immersion blender. Use a slow speed to combine.
- Store honey mustard in an airtight container in the fridge.
- It’s so important that you combine the oil very slowly in order for this recipe to mix well.
- Store keto honey mustard in a mason jar in the fridge. If the oil hardens, let it sit on the counter for a few minutes and stir.
- You can swap the avocado oil for a high quality mayo. Use an avocado oil based mayo for best results on a keto diet.
- Swap the mustard measurements if you want a less tangy honey mustard dressing.
- For even less carbs, replace honey with liquid stevia drops. Use 10-15 drops in this recipe.
- Serving Size: Recipe Serves 10
- Calories: 113.6
- Sugar: 3.5
- Sodium: 87.7
- Fat: 11.1
- Saturated Fat: 1.3
- Trans Fat: 0
- Carbohydrates: 3.8
- Fiber: .2
- Protein: .3
- Cholesterol: 0
Keywords: Keto Honey Mustard Sauce, Keto Dipping Sauces, Low Carb Honey Mustard Sauce