16 Keto Sauces to Add Healthy Fats to Your Meal Prep

    
Mario Limaduran
Mario Limaduran

One thing I've noticed on the internet is that there's a lot of surface-level recipes without much guidance or value provided. Not only is my personal goal to provide you the best culinary recipes out there, but at Trifecta, we also aim to provide the best content possible for your meal prep success!

Sauces are what give any dish and your keto meal prep an authentic sense of character. Instead of consuming a plain keto diet, substituting straight oil or plain fats with keto-approved sauces that hold the same caloric value, and have tons of flavor, will give your keto meal prep a new delicious turn each day! Chances of remaining in a happy ketogenic state are much higher if you add flavor and character this way. 

We’ve compiled a wide variety of new, easy & fast keto sauces you can either start by prepping at home or buying at most supermarkets (to make your life easier - we understand you are busy). Whether you are on the Trifecta keto meal plan, or you do your own meal planning, these keto-friendly recipe ideas will make your food that much better. Most of them only have a few ingredients and take a few minutes to make. 

We’ve separated these easy keto sauces into two different categories, based on what the base of each is made from. Use them for your lunch or dinner meals:

7 Nut and Seed Based Sauces

1. Keto Romesco Sauce

Romesco sauce is a Spanish sauce that is typically made with a bread base. However, by substituting the bread with almonds, the flavor turns nutty, the sauce becomes gluten-free, and of course, it becomes keto-friendly. 

This sauce goes especially well with breakfast scrambles, but also works on beef and meatballs! (This is a great substitute for marinara! Shocked? Thought so!).
Serving: 2 Tbsp. 60kcal, 4g Fat, 2g Pro, 4g Carb

 

Romesco_Sauce-1

2. Classic Pesto

Pesto uses a combination base of pine nuts, parmesan cheese, and olive oil, a mix of saturated and unsaturated fats, providing a deep salty and somewhat umami flavor base. If you want to make vegan pesto, simply replace the pine nuts and parm with lightly toasted pistachios! Pesto pairs exceptionally well with salmon.
Serving: 1 Tbsp. 84kcal, 8g Fat, 2g Pro, 1g Carb

3. Keto Coconut Curry Sauce

Okay... Coconut is not technically a nut or a seed, but it contains the word “nut” so we’re going with it! Coconut is a medium-chain triglyceride, which means that it is a shorter saturated fat and it's absorbed much more easily by the body, plus it provides the creamy texture similar to a dairy-base product. Combine this with diced or shredded chicken or some beautiful shrimp. This sauce keeps very well. As an idea, make it in advance and keep it refrigerated to stay ahead of your meal prep.
Serving: 2 Tbsp. 40kcal, 3g Fat, 3g Pro, 1g Carb

4. Keto Peanut Coconut Sauce

The combination of peanuts and coconut lends a Thai style sauce that you can use to dress the chicken, white fish, or coat zucchini noodles. Add some sprouts, chopped peanuts, and cilantro and you’ve got yourself a 5-minute dinner. This cream free recipe can also be made soy-free by using tamari or coconut aminos!
Serving: 2 Tbsp. 60kcal, 4g Fat, 2g Pro, 5g Carb

5. Keto Toasted Sesame Dressing

Sesame has an incredible amount of flavor. Use this dressing to flavor your veggies, like broccoli throughout the week. That’s how I eat my vegetables all the time and also add another layer of fat to remain on ketosis. Meal prep hack! Smart, huh?
Serving: 1 Tbsp. 67kcal, 7g Fat, 0.5g Pro, 1g Carb

6. Almond Butter Turmeric


This sauce might make eating your veggies a whole new experience (trust me on this one). By using this base and combining, oil, garlic, turmeric, a hint of ginger, and nutritional yeast, this sauce becomes an umami punch. 
Serving: 2 Tbsp. 60kcal, 4g Fat, 2g Pro, 4g Carb

7. Keto Tahini Dressing

Tahini is basically a sesame paste. Try making a quick dressing by combining equal parts store-bought tahini and an acid like lime juice, 0.25 part water, and 0.5 part neutral oil. Add spices if you want! Tahini goes exceptionally well with tofu as a marinade, and also with your vegetables (think hummus flavor profiles - tahini is an essential part of hummus).
Serving: 2 Tbsp. 62kcal, 4g Fat, 2g Pro, 5g Carb

9 Oil-based sauces

1. Chimichurri

Chimichurri is an exceptionally simple sauce to make that requires no cooking. The fresh herbs combined with a hint of spice, oil, and vinegar make this sauce go incredibly well with beef and chicken. I love this sauce as an addition to my weekly bowls (or maybe daily - haha!)
Serving: 1 Tbsp. 62kcal, 8g Fat, 0g Pro, 1g Carb

Chimichurri-1

2. Zhoug Sauce

Also known as spicy cilantro sauce, this sauce is packed with character thanks to the jalapeno, cilantro, cumin, and cardamom spices. Aside from being incredibly bright and pretty, you can dress your Beyond Meat burgers with it, chicken, turkey, steak, shrimp, cod… you name it!
Serving: 2 Tbsp. 72kcal, 7g Fat, 1g Pro, 2g Carb

3. Carrot-Ginger Dressing

Not gonna lie… Some supermarkets have some of the best instant carrot-ginger dressing around. The flavors in this dressing make the most perfect marriage. Slightly umami, yet packed with a punch of nutrition, this dressing is a clean and easy pair for proteins, and also works as a salad dressing, or as a flavoring for veggies like Brussels Sprouts.
Serving: 2 Tbsp. 60kcal, 6g Fat, 0g Pro, 2g Carb

4. Keto Buffalo Sauce

By slightly adjusting the classic buffalo recipe, we were able to create a keto recipe that keeps its essence while providing a high-fat profile. Use this as a dip, or to season your favorite proteins, especially some air fried chicken or cauliflower! You can also control how hot this sauce is by increasing the pepper content!
Serving: 1 Tbsp. 40kcal, 4g Fat, 1g Pro, 1g Carb

5. Keto Balsamic Vinegar

Because a vinaigrette is a mix of oil and an acid, a balsamic vinegar is a great option to throw some rich flavor with a hint of natural sweetness from the balsamic - that, let’s be honest - more often than not the body craves at some point during ketosis. You can either buy this in any supermarket or make it in minutes at home (just add some salt and pepper, and limit the excessive use of balsamic!).
Serving: 2 Tbsp. 90kcal, 9g Fat, 0g Pro, 3g Carb

6. Keto Green Goddess

Green Goddess is one of those underrated yet highly delicious dressings out there. By using avocado and oil as a base of the sauce, massive amounts of healthy fats are added to make this sauce rich in body and texture. (If you are looking for an instant & nutritious option check Trader Joe's). Dress your cooked keto cauliflower rice, salad, or combine it with any low carb pasta.
Serving: 2 Tbsp. 20kcal, 2g Fat, 0g Pro, 1g Carb

7. Keto Herb Crema

A ‘crema’ is a loose mayo, or a combination of egg yolk, a pinch of water, and oil. By adding your favorite herbs like parsley and cilantro, along with a pinch of lemon juice, you’ll get a slightly creamy and flavorful sauce. Add this to your eggs in the morning, or as a decoration on top of your Trifecta Keto Meals!
Serving: 1 Tbsp. 60kcal, 6g Fat, 0g Pro, 1g Carb

8. Champagne-Garlic Vinaigrette

Here’s a quick-start fun challenge for you to save time: Stir together 1 cup oil, ½ cup champagne vinegar, 1 teaspoon of minced garlic, 1 tablespoon of minced shallots, salt, and pepper to. taste. Done!  Dress your sides with this for a beautiful flavor punch. Don’t have the time? No worries! Pick any simple dressing at the supermarket that’s already done the work for you. 
Serving: 2 Tbsp. 160kcal, 15g Fat, 0g Pro, 5g Carb

9. Chipotle Aioli

Classic aioli is simply and classically garlic and olive oil emulsification made in a mortar and pestle. Nowadays, aioli is loosely utilized in the restaurant industry for any mayo-based flavored sauce. So, paying all the respect to the classic aioli but also taking advantage of the modern use, we've made a super simple yet highly delicious chipotle aioli sauce for you. Use it in sandwiches, burritos, bowls, or flatbreads.
Serving: 1 Tbsp. 45kcal, 4.5g Fat, 0g Pro, 1g Carb

We hope these tips can take your lunches and dinners to the next level. Use these recipes as inspiration to prepare your weekly meal prep. Pro tip: to make a batch or two of a few of these, and make your weeknights stress-free without any guesswork.

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