Keto Hollandaise Sauce (Storebought VS Homemade)

Hollandaise sauce is one of France’s “mother sauces,” along with tomato sauce and mayonnaise. As the French call it, “sauce hollandaise,” it means Dutch sauce. Whether it originated from Holland or not is still a mystery. Here are some of the ingredients of hollandaise sauce: butter, egg yolks, lemon juice, and water. In this article, I will share my super delicious keto hollandaise sauce recipe (which is also vegan). 

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Hollandaise sauce nutrition facts

According to FitBit, four tablespoons of hollandaise sauce have 50 calories, 8.2g of carbohydrates, 2.7g of total fat, and 0.9g of protein. And that’s in four tablespoons. If you were to use only one tablespoon, your net carbs would be 4g.

Hollandaise sauce is pretty healthy food. It is rich in healthy fats, sodium, and potassium. Since it contains ingredients like eggs and butter, it is excellent for building muscle due to protein. 

How many net carbs in hollandaise sauce?

One tablespoon of store-bought hollandaise sauce contains 4g of net carbs. That means the carbs in hollandaise sauce are not that many. Why do we have to watch carbs so closely on the keto diet? Well, that would be because carbs will make or break your ketosis. However, if you keep your carbs below the keto diet’s carb limit, you will be just fine.

The carb limit varies from one person to another. This is because different people have different metabolisms. For some, it will be 20g, and yet other people can eat up to 50g without getting kicked out of ketosis. 

So, that brings the question: Is hollandaise sauce keto? Let’s find out more. 

Is hollandaise sauce keto approved?

When it comes to the keto diet, you need to watch out for carbs and sugar. Carbs release glucose in the body, causing the body to use it for fuel instead of fats. As for sugar, it causes the body to release insulin into the bloodstream. Once insulin is detected in the body, ketosis is stopped.

That’s why you need to be extra careful with carbs and sugar.

The good news is the amount of hollandaise sauce carbs is minimal. So, yes, hollandaise sauce is keto. Don’t hesitate to dip your favorite keto snacks in it. 

Is Knorr hollandaise sauce keto-friendly

Generally Knorr’s products taste great and are easy to make. Most of their products require only a little preparation, for example, adding water and boiling. However, you have to take a look at the ingredients they add to the packet. 

Let’s check out the ingredients in Knorr hollandaise sauce: corn starch, maltodextrin, whey protein concentrate (milk), hydrolyzed corn protein, wheat flour (wheat flour, niacin, ferrous sulfate, thiamin mononitrate, riboflavin, folic acid), sugar, butter (cream, salt), onion powder, citric acid, yeast extract, high oleic sunflower oil, guar gum, salt, annatto extract, paprika, and turmeric (for color), garlic powder, soybean oil, sodium caseinate (milk), spice, lemon juice, natural flavor.

Let’s start with the chemical-sounding ingredients: maltodextrin, ferrous sulfate, and thiamin mononitrate. Maltodextrin is a filler ingredient used with artificial sweeteners to thicken the product and extend the shelf life. And it has some pretty nasty side effects, too (e.g., it’s known for spiking one’s insulin levels). It is a no-go in the keto diet. But, I’ll make an exception because it is used in small quantities in the sauce.

As for ferrous sulfate, it is a source of iron. It could be added to increase the nutritional value of the sauce. Thiamin mononitrate is used for food fortification. This is a process of adding key nutrients to food to make it healthier. 

The other keto-busting ingredients in Knorr hollandaise sauce include wheat flour, sugar, and onion powder. 

When I checked out the total carbs in the hollandaise sauce, it was just 2g per serving, and there are ten servings in the container. I don’t see a problem with eating 2g of carbs in one day. I say go for it if you really want to have hollandaise sauce. Although I personally would avoid it – first because of some non-keto-friendly ingredients and the fact it’s not vegan. 

Quick keto hollandaise sauce recipe (vegan-friendly too)

Thanks for the graphics: Canva.com

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