At a glance, mayonnaise looks like the perfect keto condiment. All it takes to make mayo is eggs, a type of fat (like olive oil), and a type of acid (usually lemon juice or vinegar). It’s high in fat, low in carbs, and works well as a sauce in a wide variety of recipes. It’s almost as if mayonnaise was specifically invented for keto. But when it comes to keto, mayonnaise might not be as clear-cut as it seems. The standard ingredients found in mayo make for an ideal keto composition. Nevertheless, many common store-bought mayonnaise brands can actually be bad for keto.
What to Avoid in Mayo
The main reason why not all mayo is the same, and why some mayo is not keto-friendly, is the oil. Many mass-produced brands of mayonnaise will use soybean or canola oil in their recipes. In addition to being considered inferior oils, these mayos will also often have added sweeteners to “enhance” their flavor, or preservatives to improve their shelf life. It is best to avoid both of these things on keto, as they can drive up the carb count. And, in the case of mayo, excessive carbs is a completely avoidable and unnecessary problem.
This is why you should always be careful to read the label on any mayonnaise before you buy it. Make sure the oil used is of good quality. Also, make sure that there are no added ingredients that can increase the sugar or carbohydrate levels. Also, it probably goes without saying that you should always avoid low-fat mayos — which often contains added sugars if you are on keto. High-quality mayo will both taste better and be healthier, as well as more keto-friendly.
The Best Keto-Friendly Mayo
For keto mayo, preferred oils include olive oil, coconut oil, and avocado oil. However, both olive and coconut oil tend to have distinct flavors that some people tend not to favor in mayonnaise. These oils are perfectly fine for keto-friendly mayonnaise, so if you enjoy the taste (or don’t mind it), they can be excellent choices.
Avocado oil is one of the best oils for keto mayonnaise, though. Avocados are already a keto staple food, and avocado oil does not have a strong or overpowering flavor of its own. Avocado oil is not essential for mayonnaise to be keto-friendly, but if you see mayo that uses avocado oil instead of canola or soybean oil, it’s a safe bet that that mayo is keto-friendly. However, make sure to double check that you’re not buying a “blended” avocado oil mayonnaise, as often these will be a mix of avocado oil and soy bean or canola oil, which can completely eliminate any keto benefits from the mayo.
Keto-Friendly Mayo Brands?
While it is not strictly necessary to find a specialty keto-mayo, there are brands that sell mayonnaise specifically marketed as keto-friendly. Chosen Foods is one such brand that offers a keto-specific mayonnaise.
But, when it comes to keto mayo, it is more the case that you should look to avoid certain products, rather than search for a specialty item. Most mayonnaise should be keto-friendly as long as it doesn’t use inferior oils and add artificial sweeteners or preservatives.
Keto Mayonnaise Recipes
Mayo wouldn’t be such a popular staple food for keto dieters if it didn’t also taste great in a number of recipes. From drips, to dressings, and condiments, mayonnaise is an essential part of all sorts of tasty keto treats. If you are looking for inspiration for great keto recipes using mayonnaise, check out some of these favorites from Sugarless Crystals: