Is mustard keto friendly? – Calories, Nutrition and Keto Recipes

Is mustard Keto-Friendly?

Yes, mustard is keto-friendly. Generally, mustard is high in flavor and low in carbs, sugars, and calories, all qualities that align well with the ketogenic diet. The carbohydrate content in mustard is so low that it’s almost negligible, making mustard an excellent addition for those following a ketogenic diet.

Nutritional Facts About mustard

Mustard is low in fats and proteins but is a rich source of micronutrients like selenium and magnesium. It is also a decent source of dietary fiber. Although mustard seeds are tiny, they pack a significant amount of nutrients, and these are typically retained in different varieties of prepared mustard.

What is the Average Weight?

The weight of a mustard serving can significantly vary depending on the form it is in. A teaspoon of mustard seeds weighs approximately 2 grams, a tablespoon of mustard powder weighs around 6 grams, and a tablespoon of prepared mustard usually weighs about 15-18 grams.

Additional Information About mustard

Apart from selenium and magnesium, mustard is also a good source of Omega-3 fatty acids and contains a substantial amount of vitamin A. Selenium is a powerful antioxidant that helps in the reduction of oxidative stress in the body, while magnesium helps regulate blood pressure and sugar levels.

Mustard also contains compounds called glucosinolates, which have been linked to anti-cancer properties and anti-inflammatory effects. The spiciness of mustard comes from these compounds.

Other Foods To Match With

Mustard is a versatile ingredient that pairs excellently with a lot of keto-friendly foods. Regular or dijon mustard can be used as a marinade for proteins like chicken, beef, or fish, providing a good balance of flavor. Mustard also works well in salad dressings, bringing a tangy taste to leafy greens. Combining mustard with high-fat foods adds flavor without adding extra carbs or sugars, which is beneficial to a ketogenic diet.

8 Famous Keto-Friendly Dishes To Try

1. Keto Mustard-Marinated Pork Chops

This keto-friendly recipe uses mustard as a main ingredient for marinating pork chops. The acidic nature of mustard helps to tenderize the meat while adding a tangy flavor. Additional ingredients could include olive oil, garlic, and herbs. Remember to choose high-quality mustard with no added sugars to keep it keto.

2. Keto Dijon-Tarragon Egg Salad

This egg salad is livened up with tart dijon mustard and fresh tarragon. It’s a high-protein, low-carb dish that’s perfect for the ketogenic diet. Additional ingredients include mayonnaise and scallions. Substitute traditional crackers or bread for lettuce wraps to keep it keto-friendly.

3. Keto Mustard-Roasted Chicken

In this easy keto recipe, chicken is coated with a tangy mustard and herb marinade and roasted until juicy and flavorful. Aside from being delicious, this dish is protein-rich and low in carbs, which aligns well with the keto diet. Pair this with some low-carb veggies for a complete and balanced meal.

4. Keto Grilled Sausage and Mustard

Grilled sausages, slathered with a tangy mustard sauce, make for a delicious, simple keto meal. When choosing sausages, make sure to opt for ones with no sugar or fillers. In addition to providing a burst of flavor, mustard adds minimal carbs, keeping your meal within the keto guidelines.

5. Keto Honey-Mustard Salmon

Despite honey not being keto-friendly, this dish uses a keto-friendly sweetener as a substitute to balance out the tangy mustard. This salmon dish is not just high in protein and healthy fats, but it’s also packed full of flavor without any unwanted carbs.

6. Keto Mustard and Herb Lamb Chops

This recipe uses mustard as a marinade to infuse flavor into lamb chops. The mustard ensures these lamb chops are tender, juicy, and flavorful. Keeping it simple with olive oil, herbs, and garlic, this dish is a protein-packed, low-carb meal that fits well within a ketogenic diet.

7. Keto Mustard Greens with Bacon

Mustard greens tossed in a tangy mustard vinaigrette and topped with crispy bacon can make a delicious keto-friendly side dish. The greens, mustard, and bacon all align with the low-carb, high-fat guidelines of keto, making this a great addition to any keto meal.

8. Keto Devilled Eggs with Mustard

Devilled eggs make for a tasty and satisfying keto-friendly snack. The filling uses mustard as its main flavoring ingredient, along with mayonnaise and vinegar. They are fat-rich and low in carbs, making them a good choice for the keto diet.

Is mustard Keto-friendly?

Yes, mustard is keto-friendly. Most mustards contain little to no carbs and are mainly comprised of water, vinegar, mustard seeds, and sometimes a small amount of additional flavorings, none of which will significantly affect your ketosis state.

How many carbs are in mustard?

The carb content in mustard can vary slightly between different brands and types, but most commonly, a teaspoon of yellow mustard contains approximately 0.1 gram of carbs, which is very low. Specialty mustards, such as honey mustard, contain more carbs, around 6 grams per tablespoon, due to added sugars, so they are less suitable for a ketogenic diet.

What are the nutritional benefits of mustard?

In addition to being keto-friendly, mustard comes packed with a variety of nutritional benefits. It is rich in selenium and magnesium, and it contains certain compounds, like glucosinolates and mirosinase enzymes, which have antioxidant properties. In small quantities, mustard can provide these nutrients and antioxidant benefits with minimal impact on your daily carb intake.

Can I use mustard as a condiment on a keto diet?

Absolutely. Given its low carbohydrate content, mustard is a great condiment choice for those on a ketogenic diet. It can be used to enhance the flavor of a variety of dishes, from meats to vegetables. Just be mindful of the quantity of mustard you’re using, especially if it’s a flavored or specialty variety which may have additional sugars or carbs.

Are there any keto recipes that incorporate mustard?

Yes, there are many keto recipes that incorporate mustard. You can use it as a marinade for grilling meats, in a dressing for salads, make a mustard sauce for dipping, or top off your keto-friendly hot dogs or burgers. You could also make a Dijon mustard chicken or a mustard crusted pork roast. There’s a wide variety of keto-friendly recipes that use mustard to bring a tangy punch to the dish.

Recommended Articles About Keto

1. Is oat milk keto-friendly?
2. Is peanut butter keto-friendly?
3. Is zucchini keto-friendly?