As busy as we all are, it is easy to slip off the ketogenic diet track when we reach for the easy, store-bought condiments but finding keto-friendly condiments that please the palate doesn’t have to be difficult. The key is taking the homemade approach and knowing where your ingredients come from. Having trouble pronouncing a certain ingredient? Then it’s probably terrible for you. Give your meal some quality extra flavor with the one minute keto mayo.
WHAT’S IN YOUR KETO MAYO?
Something we often emphasize with the ketogenic diet is quality over quantity. This means knowing what ingredients are in your meals as well as where the ingredients come from. With such a simple recipe as mayonnaise, which doesn’t contain too many ingredients, you might be wondering how it can be unhealthy. Let’s take a look and compare some ingredients from your typical jar of store-bought Hellman’s vs. our one minute keto mayo.
Hellman’s Mayonnaise
- Soybean Oil
- Eggs
- Modified Food Starch (Corn and Potato)
Soybean Oil – Although a great source of essential fatty acids, has more omega-6 than omega-3. This imbalance may make a person more at risk to blood clotting and inflammation. The typical American diet has an overabundance of omega-6s, so it’s important to find foods that give us more omega-3s while also limiting our omega-6s.Since our bodies can’t make essential fatty acids, we rely on getting them from our food. Instead of soybean oil, a healthy keto polyunsaturated fat (PUFAs) we recommend is olive oil. This liquid fat from olives is an omega-3 booster. This increase of omega-3s give us health benefits like reducing the risk of stroke, heart disease, and inflammatory diseases.
Eggs – Don’t just go for the common misleading terms “cage free” and “free range” thinking the hens were just prancing around warm golden rolling hills. They are still raised in terrible conditions even with these terms on the carton. To find the best eggs, check out Dr. Anthony Gustin’s guide on buying healthy eggs.
Modified food starches – AKA processed carbs. Food starches are derived from carbohydrates and are essentially additives just to get a creamier consistency. Good news for us: no modified food starch in our keto mayo! For a creamier consistency, you can mix in a scoop of MCT oil powder instead!
My mom always told me – KISS – Keep It Super Simple. This means understanding that even with a simple recipe, it’s important to know where your ingredients come from as well as the nutrient content. The homemade approach allows you to do this as you essentially choose what quality ingredients go into your recipe. Once you’ve tried this easy-to-make recipe, reaching for the mayonnaise jar will be much simpler in the comfort of your own home!
One Minute Keto Mayo
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 4 servings 1x
Ingredients
- 3 large egg yolks
- 1 tsp mustard
- 1 tsp apple cider vinegar
- 1/4 tsp sea salt
- 1/4 tsp black pepper
- 1 tsp dried herb blend
- 1/2 cup olive oil
Instructions
- Combine all of the ingredients in a large mason jar or measuring cup.
- Insert immersion blender (stick blender) and blend until thick and creamy.
Nutrition
- Calories: 70
- Fat: 7.6
- Carbohydrates: 0.1
- Protein: 0.5
are the egg yolks raw or boiled?
Raw egg yolks 🙂
How long is suggested shelf life in the frig?
Store in the fridge, up to ten days
I need help with clarifying the ‘dried herb blend’ in this recipe. I am new to the keto diet and I am still learning. Thanks!
Any ol’ dried herb blend will do, use your favorite, just make sure it doesn’t have added sugars. I am partial to herbs de provence or italian herb blend.
Prepared mustard or yellow dry mustard?
I use prepped mustard, but either will work just fine.
Can I use avocado oil?
Yep
But are useing raw eggs healthy?just asking!!!
Yes! Check out my article about it here. http://www.dranthonygustin.com/raw-eggs-kill-you/
I’ve been blending for what seems like forever now, and I still have nothing but a sloppy mess of extremely expensive olive oil and organic eggs. How long is this supposed to take?
Hi Jen! Are you using an immersion blender? Did your yolks break before you started mixing? Are you mixing in a jar, cup or something wide like a bowl?
This mayo recipe has been made hundreds of times, but mayo is one of those things that sometimes just doesn’t come together.
Hi! I’m trying this recipe but it doesn’t want to thicken 🙁
Any suggestions?
Thanks in advance!
Hi Liz! If your yolks broke before blending, it could cause the mayo not to thicken. Are you using an immersion blender or a regular blender? A regular blender won’t work the same. You could always add in the whites too and keep blending that usually works. Also, as long as your mix is smooth, it will thicken a lot once refrigerated.
How big is a serving for the nutrition facts?
An ounce.
Hi Alexander, I followed the recipe as required but all I can taste is olive oil and despite blending the texture remained liquid.
Eggs were at room temperature and the mustard was ready prepared. Do you have any suggestions as to where I went wrong and what I can do to rescue it? Thanks Angela
Hi Angela, you can use avocado oil if you don’t like olive oil. It does have quite a powerful taste. Extra virgin oil is best for mayo. Are you using an immersion blender or a regular blender? A regular blender won’t work the same. Did your yolks break prior emulsifying? Sometimes that messes with it. You can add the whites to the mix too and keep blending, that usually thickens it right up. Also, as long as the mix is smooth, it will thicken a lot once refrigerated.
I tried another recipe with the egg yolks and it didn’t get thick until I added the whites as well. Do you mean only the yolk without the whites?
No, the recipe is made with only the yolks, we only add the whites when we need to trouble shoot. Good job on troubleshooting on your own. Mayo is weird like that. Note it will always thicken more after being refrigerated . Are you using an immersion blender or a regular blender? A regular blender won’t work the same.
Do you have to add mustard? I’m not a fan. Is there a substitute
You can omit the mustard.
Mine did not thicken, any idea?
Hi Mary! Are you using an immersion blender or a regular blender? A regular blender won’t work the same. If your yolks broke before blending it could cause the mayo not to thicken.You could always add in the whites too and keep blending that usually works. Also, as long as the mix is smooth, it will thicken a lot once refrigerated.