How Does Worcestershire Sauce Made
The classic British recipe of the sauce is fermented and contains malt vinegar, molasses, sugar, salt, spirit vinegar, anchovies, onions, garlic, tamarind extract, and various spices.
But even the classic Lea & Perrins sauce created for the US market is slightly different. It has way more sugar and salt and uses distilled white vinegar instead of malt vinegar.
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Types Of Worcestershire Sauce
Worcestershire sauce is a condiment made with vinegar and flavored with anchovies, molasses, tamarind, onion, garlic, and other seasonings.
This sweet yet savory sauce is fermented and that gives it an additional tangy taste.
Here are the three common varieties of Worcestershire sauce aside from the original.
Red Wine Vinegar + Liquid Aminos
Red wine vinegar is a byproduct of fermented red wine, giving it a robust, complex, smooth, and tangy flavor, which makes it a perfect substitution for Worcestershire sauce.
When combined with liquid aminos, the richness of red wine vinegar is magnified, for liquid aminos add a slightly sweet and savory taste. This sauce is an excellent option for vinaigrettes, marinades, for pickling, and as a condiment. You will still be able to enjoy the complexingly umami taste of Worcestershire sauce without the salt and sugar content!
Is Worcestershire Sauce Keto Friendly?
Commercial worcestershire sauce contains sugar and its very high in carbs, therefore, it is not keto-approved.
What is The Best Substitute for Worcestershire Sauce on the Keto Diet?
You can combine red wine vinegar with coconut aminos and a little bit of keto-friendly sweetener to mimic worcestershire sauce.
References:
History Of Worcestershire Sauce : Extensively Annotated Bibliography And Sourcebook Compiled By William Shurtleff & Akiko Aoyagi
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Can I Have A1 Steak Sauce On Keto
While A1 steak sauce is relatively high in carbohydrates, that doesnt automatically make it forbidden while following a ketogenic diet.
As with most foods, even the ones considered keto-friendly, the poison is in the dose, not the food itself. Meaning, if you eat too much of any food, you can easily prevent yourself from getting into ketosis, knock yourself out of ketosis, and/or not lose weight.
You can eat too many vegetables and kick yourself out of ketosis. It may be harder to overeat certain foods like vegetables, but not impossible.
A1 has a relatively high amount of carbohydrates compared to its serving size, which makes it less than ideal to consume while following a ketogenic diet.
Notice I said less than ideal, but not completely off-limits.
You must ask yourself if you can limit yourself to a small serving, and if doing so is worth it at the expense of something more filling, such as fibrous vegetables.
Keto Worcestershire Sauce Faqs
Here are some of the frequently asked questions we get about Worcestershire Sauce.
The main differences are that Worcester sauce has anchovies in it while American does not. Also, Worcester sauce contains vinegar as well as other ingredients whereas American only uses salt and sugar.
Its because of the name! The original sauce was created in Worcestershire, in the UK. People in the UK are very precious about calling it Worcestershire Sauce, whereas in the US there is not the same attachment to its heritage.
Traditional, shop-bought Worcestershire Sauce is NOT vegan as it contains anchovies. However, our keto friendly Worcestershire Sauce recipe does not contain anchovies and is vegan and paleo friendly.
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Sweet Baby Rays No Sugar Added Original Barbecue Sauce
Meat lovers rejoice! For all those Keto Dieters that love BBQchicken, pork chops, pulled pork, steak, brisketheres a BBQ sauce that delivers on nutrition and flavor.
Low carb barbecue sauce has a reputation for being thin, watery, and flavorless. Theres a reason why sugar is often added to BBQ sauceit adds texture and flavor. Unfortunately, sugar is a no-go on the Keto Diet. Thankfully, Sweet Baby Rays has a No Sugar Added BBQ Sauce that delivers on flavor without all the added sugar, making it a great addition to the Keto condiment rotation.
Youre going to love this Keto BBQ sauce.
Ingredients: Water, Tomato Paste, Distilled Vinegar, Allulose, Salt, Contains Less than 2% of Modified Corn Starch, Apple Cider Vinegar, Natural Smoke Flavor, Garlic , Caramel Color, Natural Flavor, Potassium Sorbate and Sodium Benzoate , Spice, Xanthan Gum, Mustard Flour, Paprika, Onion , Sucralose, Citric Acid, Sodium Citrate.
1g Sugar, 4g Carb Per Serving
Shop: Sweet Baby Rays No Sugar Added Original Barbecue Sauce
Red Wine Vinegar And Liquid Aminos
Another way to make your own Worcestershire sauce is by combining red wine vinegar with liquid aminos.
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This is perfect for vinaigrettes, marinades, and pickling! It has no sugar and salt, so you can enjoy it without guilt.
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What Is The Nutritional Value Of Worcstershire Sauce
The nutritional values of Worcestershire Sauce per 100ml are
- Carbs: 21 grams.
- Sugar: 18.8 grams.
- Calories: 96 cal
As you can see, Worcestershire sauce appears to be high in carbs, however, in reality, we would struggle to consume 100g in one go. The average serving size of Worcestershire Sauce is only 5ml.
Tabasco Original Red Sauce
You might be wondering, is Tabasco Keto-friendly? Absolutely. With only three simple ingredientsvinegar, peppers, and saltand no added sugar, its a great Keto hot sauce option. Feel free to add Tabasco to any dish. It will bring flavorful heat.
Ingredients: Distilled vinegar, red pepper and salt
0g Sugar, 0g Carb Per Serving
Shop: Tabasco Original Red Flavor Hot Sauce
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Tip: Drawn Butter Is Another Keto Option
As I said, a shrimp cocktail is one of my favorite appetizers to order in restaurants. But since I realize that the sauce served in restaurants is high in sugar, sometimes I ask them to serve the shrimp with melted butter. It’s delicious!
But I like cocktail sauce so much, that other times I figure that the little I use with the six prawns they typically give you won’t be so bad. So I go ahead and order it. Yum.
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Is Worcestershire Sauce Gluten Free
The classic recipe isnt suitable for people suffering from gluten intolerance as it contains barley, a cereal grain used to make bread. However, a US rendition of the sauce uses distilled white vinegar rather than malt vinegar, making it gluten-free.
Unfortunately, Worcestershire sauce isnt suitable for vegetarians or vegans either as it includes anchovies. Always check the label!
Soy sauce is a good Worcestershire Sauce replacement and keto friendly if you are on the keto diet.
Health Drawbacks Of Worcestershire Sauce
Just as it has its positive health benefits, Worcestershire sauce also has some health drawbacks. Moderation is always encouraged for processed foods and sauces that contain added salts and sugars.
Worcestershire sauce is particularly high in sodium, especially the English version. The Food and Drug Administrations general guidelines for sodium include a Daily Value under 2300mg a day. A 1-teaspoon serving of English Worcestershire sauce contains 100mg of sodium and a 1-teaspoon serving of American Worcestershire sauce contains 65mg of sodium. Because of this, it is encouraged to use this condiment sparingly .
Because Worcestershire sauce is a common condiment, it is often added to various recipes that likely also include salt and other foods with sodium which can increase the total sodium content. High sodium intake can increase your risk for certain chronic diseases, such as hypertension, heart disease or stroke .
Over 100 million U.S. adults suffer from elevated blood pressure and the risk only increases with age. Its important to always read food labels for sodium content and limit foods that contain more than 20% of the daily value for sodium, about 460mg or more .
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How To Make Your Own Low Carb Bbq Sauce
To make this recipe, which uses the shortcut of no sugar added ketchup, you only need these ingredients:
- Low Sugar Ketchup I prefer Heinz No Sugar Added Ketchup, but if you have a preferred brand already feel free to give that a try.
- Worcestershire Sauce This sauce does have fish in it. If you have a seafood allergy or are avoiding soy, I have heard of people having success substituting coconut aminos instead of Worcestershire sauce.
- Liquid Smoke Liquid smoke is pretty essential to the classic bbq sauce flavor, and it should be pretty easy to find at your grocery store.
- Apple Cider Vinegar
- Cayenne Powder
Heinz Tomato Ketchup No Sugar Added
Traditional store-bought ketchup is a definite no-no on the Keto Diet. Its often made with added sugar and corn syrup. Its one of the danger foods for the Keto Diet. Thankfully, many brands are coming out with no sugar added versions that can be enjoyed on the Keto Diet. Heinz, the top name in ketchup, has recently launched a Keto-friendly ketchup.
So can you have ketchup on Keto? Yes, but you have to select an option that has no added sugar and the nutritional value is naturally low in carbs. Heinz Tomato Sugar-Free Ketchup is a great option.
Ingredients: Tomato Concentrate from Red Ripe Tomatoes, Distilled White Vinegar, Salt, Natural Flavoring, Onion Powder, Sucralose, Spice.
1g Sugar, 1g Carb Per Serving
Shop: Heinz Tomato Ketchup, No Sugar Added
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Steves Keto Steak Sauce
To hit the target macros of high fat, moderate protein, and low carb on the Keto Diet, steak is going to be a go-to meal for you. That means a tasty steak sauce is essential. Can you have steak sauce on the Keto Diet? As long as it has minimal sugar and carbs, absolutely.
Steves Keto Steak Sauce is a fresh take on a classic steak sauce with clean ingredients and minimal sugar. Its Paleo and Keto-friendly and goes well on both steak and ground beef. Keto steak sauce can be difficult to find, so this is a keeper.
Ingredients: Water, Tomato Puree , Honey, Orange Juice, Olive Oil, Golden Raisins, Red Wine Vinegar, Balsamic Vinegar, Dijon Mustard, Anchovy, Sea Salt, Spices, Garlic, Onion, Natural Hickory Liquid Smoke.
2g Sugar, 2g Carb Per Serving
Shop: Steves Keto Steak Sauce
How Can I Use Worcestershire Sauce
Worcestershire Sauce is one of those magical flavor-enhancing condiment with many uses. It can fix the most bland of recipes. A splash of this magic concoction in a soup or chili may just save the day.
Additionally, Worcestershire Sauce is also great in homemade burgers and as a tenderizer for tougher cuts of meat like roasts. It’s a must in Caesar salad dressing and even adds great flavor to a Bloody Mary cocktail.
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Health Benefits Of Worcestershire Sauce
Now that we know a little more about this sauce, lets take a look at some of the potential health benefits of having a dash of it in your favorite recipes at home
Not only is Worcestershire sauce a delicious additive to a variety of foods and recipes, but it is also rich in vitamin B6 and immune-boosting nutrients such garlic cloves, onion, and chili extract. These foods are high in vitamin C, a vitamin that acts as an antioxidant to reduce damage and risk of disease from free radicals .
Worcestershire sauce is also rich in iron and niacin from the anchovies. Niacin rich foods can help to improve digestion and breakdown essential macronutrients to be utilized by our body. Iron rich foods help in the production of red blood cells which carry oxygen throughout our body. Both with essential functions, Worcestershire sauce can bring valuable nutrients to the table in just a small serving.
Primal Kitchen Mayo With Avocado Oil
Mayonnaise is the workhorse of Keto condiments. With high fat, moderate protein, and low carb, its a must-have Keto pantry item.
Primal Kitchen is one of the leaders in the Keto condiment game with a range of low carb options. They make Keto sauces, marinades, dressings and condiments. This avocado oil mayo is made with a few simple ingredients including avocado oil and organic eggs. Youll love the flavor!
Ingredients: Avocado Oil, Organic Eggs, Organic Egg Yolks, Organic Vinegar, Sea Salt, Organic Rosemary Extract.
0g Sugar, 0g Carb Per Serving
Shop: Primal Kitchen Mayo with Avocado Oil
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Yo Mamas American Ranch
Ranch dressing is one of the worlds best condiments. It goes great on everything and would be tough to live without. Thank goodness for Yo Mamas American Ranch. Handcrafted in small batches, this Keto-friendly ranch has no dairy, no sugar, no gluten, and no preservatives.
Keto ranch is a great dip to have around for when those snack cravings hit!
Pro-Tip: our sugar-free jerky goes really well with a Keto Ranch dip.
Shop: Yo Mamas Foods American Ranch
Maille Old Style Whole Grain Dijon Mustard
Mustard is a naturally low carb condiment. It is traditionally made from mustard seeds and vinegar, beer, or wine.
As long as there are no added sugars, mustard is a great Keto-friendly condiment. Youll want to avoid some mustard such as honey mustard because of the added sugar.
Some popular Keto-friendly mustards include yellow mustard, Dijon mustard, spicy brown mustard. Our personal favorite is the Whole Grain mustard from Maille. Slightly tangy and bursting with flavor, its a great addition to any Keto snack.
Ingredients: Vinegar, mustard seeds, water, white wine , salt, sugar, natural flavors, lactic acid.
0g Sugar, 0g Carb Per Serving
Shop: Maille Old Style Whole Grain Dijon Mustard
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Why Make A Keto Worcestershire Sauce
This is a very popular sauce that appears in lots of common recipes. Just like the name implies, it was first made by a company from Worcestershire, England.
That combination of spices cant be beaten! So, I just knew I had to create a version that fits in a low-carb lifestyle.
Did you know there are ground-up anchovies in most store-bought versions?
I decided not to add anchovies to mine. If you want to create a more authentic sauce, you can try to puree a few canned anchovies and see what you think!
Red Boat 40n Fish Sauce
Another ingredient that helps to give Worcestershire sauce its signature flavor is anchovies. A Whole30-friendly swap for Worcestershire sauce in recipes is fish sauce however, not all fish sauce is Whole30 friendly. Red Boat 40°N Fish Sauce is a pure, Whole30 approved ingredient that can help mimic the salty, savory flavor of Worcestershire sauce during your 30-days.
Be careful to use sparingly as this product contains a significant amount of sodium per 1-tablespoon serving. You can find this product online at Redboatfishsauce.com priced at $4.50 for a 100ml bottle.
Ingredients:
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Can I Customize This Keto Barbecue Sauce
This is the barbecue sauce that, for my family, contains just the right amount of vinegar, smoke, spice level, and tomato flavors. I think a lot of barbeque sauce preference depends on what kind of barbecue sauce people grew up eating. You can absolutely change up this recipe to suit your individual taste preferences. And you can do this without significantly changing the recipes carb count. You can add less vinegar or less tomato paste if that is how you like your sauce. You can add more mustard, liquid smoke, or sweetener if youd like. If you want the sauce spicier, you can use additional chili powder or even add some red pepper flakes.
Helpful Hints:
*You can make this sauce ahead of time and store it in the refrigerator. It should stay good for at least 2-3 weeks this way.
*If you are going to use this sauce in a recipe that needs to cook, such as pulled pork in the instant pot, you dont have to cook it on the stove beforehand. You can simply mix the ingredients in a bowl and pour over your meat. Then cook it up and the flavors will meld beautifully together.
Main Kitchen Equipment and Utensils:
- Medium saucepan
Bragg Liquid Aminos Original
Liquid aminos are a great substitute for soy sauce and tamari, especially for those that are gluten intolerant. Bragg Liquid Amino is an umami-packed, gluten free liquid seasoning made from soybeans. It delivers essential amino acids for a complete diet. Its similar to Coconut Aminos and makes for a great savory addition to any dish.
Ingredients: Soy Beans, Water
Shop: Bragg Liquid Aminos Original
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Keto Substitute For Worcestershire Sauce Is It Keto
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Worcestershire sauce is one of the most popular condiments to use when marinating and stir-frying meat and veggies.
It enhances your meals taste by adding a balance of sweetness and saltiness.
The kitchen staple even serves as an ingredient in the alcoholic drink Bloody Mary.
Is there a keto substitute for Worcestershire sauce?
We share with you the different types of Worcestershire sauce, whether it is keto-friendly, and some keto alternatives for this favored condiment.
