Keto Staple Series: Mayonnaise!
There are certain items you’ll find in any self-respecting keto-er’s pantry; one of which is mayonnaise. Mayonnaise is a favorite for its tangy flavor and creamy consistency. It’s cheap, versatile and available in probably every store you can think of. Everyone loves mayonnaise!
When you’re on a ketogenic diet, mayo is a helpful way to eat more fat. It sits at around 10 grams of fat per tablespoon and best of all, it’s usually low carb! Take care to find brands that don’t add sugar and you can find 0-1 grams of carbs per serving, easily. You never know when added sugars and carbs may sneak into a jar of mayonnaise. Reading labels is always important!
The downside to mayo is that it’s usually made with soybean oil. Soybean oil is a partially hydrogenated oil, a trans fat, and can be found in most processed foods in supermarket aisles. It’s cheap to produce, so many companies resort to it before the more expensive oils like coconut or even butter. Trans fats have been linked to heart disease, cancer, diabetes, reduced immune function and other health concerns.
We’ve been buying mayo without soybean oil for years, opting for canola, or a better oil when possible. You can now find mayonnaise on the shelves which advertises the fact that it is made with better oil. Olive oil mayonnaise, for example, is getting to be trendy and a much healthier oil/mayo option. However, it is definitely more expensive to buy these “healthy” mayonnaise. The price also adds up when you are using mayo frequently in your keto recipes. We concluded, based on grocery bills, that it’s just better to make your own. Here’s how incredibly easy it is:
All of the ingredients, except the oil, is added to a food processor or blender. If you are using a blender, you want to make sure that the ingredients reach the blades of the blender. If your blender is large, you may need to double the recipe in order for the mayo to be properly blended. Puree the ingredients to get a nice, evenly blended mix.
With the blender or food processor running, the oil is slowly streamed into the mix. When you add the oil slowly, you create an emulsion which means the oil molecules get trapped inside the egg yolk mixture, making a fluffy mayonnaise. If you add the oil too quickly, the mayo may “break” which means the molecules did not get incorporated well, causing the oil to separate from the yolk mix. Go slow, and you will have a successful, smooth, low carb mayonnaise! Watch our video to see how easy it really is!
If you do not have avocado oil on hand, olive oil or even coconut oil will work as well. Just remember that whatever kind of oil you use, your keto mayonnaise will take on the flavor of the oil. That means you can make all kinds of new, tasty, zero carb mayonnaise just by switching one ingredient! Isn’t making your own condiments fun? Enjoy!
Loved this recipe? Let us know! Something didn’t quite turn out right? Ask us in the comments below or contact us– we respond to comments every day and would love to hear from you and help you out! And check out all our low carb sides to learn to make more delicious and healthy meals!
The content on this website should not be taken as medical advice and you should ALWAYS consult with your doctor before starting any diet or exercise program. We provide nutritional data for our recipes as a courtesy to our readers. We use Total Keto Diet app software to calculate the nutrition and we remove fiber and sugar alcohols, like erythritol, from the total carbohydrate count to get to the net carb count, as they do not affect your blood glucose levels. You should independently calculate nutritional information on your own and not rely on our data. The website or content herein is not intended to cure, prevent, diagnose or treat any disease. This website shall not be liable for adverse reactions or any other outcome resulting from the use of recipes or recommendations on the Website or actions you take as a result. Any action you take is strictly at your own risk.
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