Is hollandaise sauce keto friendly? – Calories, Nutrition and Keto Recipes

Is hollandaise sauce Keto-Friendly?

Yes, hollandaise sauce is keto-friendly. The sauce is made of ingredients like egg yolks, lemon juice, and butter – all of which are keto approved. It is high in fat with low carbohydrate level which is perfect for the ketogenic diet. However, it is calorie dense due to its high fat content, so one should be aware of portion sizes to avoid calorie surplus.

Nutritional Facts About hollandaise sauce

Aside from being keto-friendly, hollandaise sauce also contains other nutrients but it’s usually consumed in small amounts so it doesn’t significantly contribute to your daily nutritional values. It does contain some Vitamin A and E due to the presence of egg yolk and butter.

Calories, Carbs, Proteins and Fats

What is the Average Weight?

The serving size or average weight of hollandaise sauce can vary depending on its usage. On average, a serving is about 2 tablespoons which is approximately 28 grams or 1 ounce.

Additional Information About hollandaise sauce

Hollandaise sauce is a great source of Vitamin A which aids vision and immune function, and Vitamin E, an antioxidant that helps protect your body’s cells from damage. It also contains choline and some other B-vitamins from the egg yolk. It’s also high in saturated fats, so it’s good for those on a keto diet but those with heart concerns should consume in moderation.

Other Foods To Match With

This creamy, rich sauce is traditionally served with eggs benedict and asparagus. But it can also match with other foods like grilled fish, steak, and roasted vegetables. Pairing it with these foods not only enhances their flavor but also helps those on a keto diet meet their high-fat, low-carb requirements.

8 Famous Keto-Friendly Dishes To Try

1. Keto Eggs Benedict

One of the most popular recipes using hollandaise sauce is the Keto Eggs Benedict. This breakfast dish commonly served with English muffins is removed in the ketogenic version, replacing it with a bed of spinach or ham. The combination of protein-packed poached eggs, flavorful ham, and creamy hollandaise makes it not only delicious but also helps to keep you full and energized without consuming excess carbs.

2. Asparagus with Hollandaise Sauce

This side dish offers a keto-friendly way to enjoy the vibrant flavors of asparagus tips topped with creamy hollandaise sauce. The asparagus provides fiber and essential nutrients, while the hollandaise adds a delightful touch of decadence. The low-carb, high-fat nature of hollandaise sauce makes it perfect for the ketogenic diet.

3. Lemon Butter Seared Salmon with Hollandaise Sauce

This recipe adds a luxurious note to a healthy salmon fillet. The fish provides omega-3 fatty acids, essential for heart health, while the lemon butter and hollandaise add a refreshing and rich flavor. Its high protein and healthy fats align well with keto dietary requirements.

4. Keto Steak with Bearnaise Sauce

The Bearnaise Sauce, a derivative of hollandaise sauce, paired with a juicy steak makes this dish keto-friendly. The steak provides a high amount of protein, while the sauce brings a stunning fusion of flavors, primarily due to the addition of tarragon. Its high fat, moderate protein, and almost zero carb content make it an ideal keto dish.

5. Creamy Hollandaise Sauce over Broccoli

This recipe beautifully combines the health benefits of broccoli – low in carbs and high in fiber – and the creaminess of hollandaise sauce. It is an excellent side dish to any protein-based main course and a fantastic way to boost your vegetable intake on a keto diet.

6. Keto Lobster Tails with Hollandaise Sauce

This gourmet dish showcases hollandaise sauce in its most decadent form. The lobster tail packed with protein combines well with keto-friendly hollandaise sauce. The high protein and natural fats from the lobster and the sauce make it suitable for a ketogenic lifestyle.

7. Keto Chicken with Hollandaise Sauce

This recipe takes your ordinary chicken dinner to new heights. The chicken breast provides ample protein and the hollandaise sauce contributes a thick, tangy, and creamy texture – making a typically dry breast much more palatable. In addition to being tasty, it aligns perfectly with the fat-to-protein ratio required in a ketogenic diet.

8. Keto-friendly Hollandaise sauce over spinach and mushrooms

A simple, yet flavorful dish! The leafy greens and mushrooms offer necessary fiber and nutrients. Adding hollandaise sauce elevates their taste while keeping the dish keto-friendly. The combination of these low-carb vegetables and high-fat sauce make a nutritious yet satisfying dish that fits within the macro distribution of the ketogenic diet.

Is hollandaise sauce keto friendly?

Yes, traditional hollandaise sauce is keto-friendly because it’s high in fat and low in carbs. It’s made from egg yolks, butter, and lemon juice, providing a good source of healthy fats, an essential part of a ketogenic diet.

How many carbs does hollandaise sauce have?

Generally, a serving of hollandaise sauce (about one tablespoon full) has less than one gram of carbs. This would fit easily into a keto diet, which can usually include about 20-50 grams of carbs per day.

Can I eat hollandaise sauce on keto for every meal?

While hollandaise sauce is keto-friendly due to its low carb content, it shouldn’t be eaten for every meal because of its high levels of saturated fat. Even though fats are a pivotal part of a ketogenic diet, consuming too much saturated fat can increase levels of bad cholesterol and heighten your risk of heart disease. Therefore, it’s important to balance your intake of hollandaise with other healthy fats like avocados, fatty fish, and nuts.

Are all types of hollandaise sauce suitable for keto?

Not all types of hollandaise sauce are suitable for a keto diet. Some pre-packaged or restaurant versions may contain flour or other thickening agents that can increase the carb content significantly. If you want to include hollandaise sauce in your keto diet, it’s best to make it at home to ensure it only contains keto-friendly ingredients.

Can I make a keto-friendly hollandaise sauce at home?

Certainly, you can make your own keto-friendly hollandaise sauce at home. All you need are egg yolks, butter, lemon juice, and optionally, a bit of cayenne pepper or mustard for extra flavor. Keep in mind to not use any sugar or flour, as these ingredients would increase the carb content and make the sauce less keto-friendly.

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