Béarnaise the Keto Way

Béarnaise sauce, a classic French derivative of hollandaise, is surprisingly easy to adapt to a ketogenic diet. The key is focusing on high-fat ingredients and avoiding added sugars or starches. This creamy, tangy sauce is perfect over steak, asparagus, or eggs. It’s a great way to elevate a simple keto meal.

What is Béarnaise Sauce?

Traditional béarnaise is an emulsion of egg yolks, clarified butter, white wine vinegar, shallots, tarragon, and peppercorns. The vinegar reduction gives it a characteristic tang, while the herbs add a fresh, aromatic flavour. The rich butter and yolks provide the velvety texture that makes it so indulgent. The ketogenic version maintains these essential elements while ditching any unnecessary carbohydrates.

Keto-Friendly Adaptations

The standard recipe is already quite keto-friendly. The main adjustment is to ensure the vinegar reduction doesn’t include added sugar, which is rare but worth checking. Some recipes call for a small amount of sugar to balance the acidity, but this is easily omitted or replaced with a keto-friendly sweetener like erythritol or stevia. Using high-quality butter, like Kerrygold, also enhances the flavour and richness. Watch out for hidden carbs in common condiments.

How to Make Keto Béarnaise

Here’s a simplified method:

1. Prepare the vinegar reduction: In a small saucepan, combine 2 tablespoons of white wine vinegar, 1 tablespoon of chopped shallots, and a pinch of crushed peppercorns. Simmer over low heat until the liquid is reduced to about 1 tablespoon. 2. Emulsify the yolks: In a heatproof bowl set over a pan of simmering water (double boiler), whisk together 3 egg yolks and 1 tablespoon of water. Cook, whisking constantly, until the yolks thicken and lighten in colour. 3. Incorporate the butter: Slowly drizzle in 170g (6 ounces) of melted, clarified butter, whisking continuously until the sauce is thick and creamy. 4. Flavour and season: Remove from heat and stir in the vinegar reduction, 1 tablespoon of chopped fresh tarragon, and salt to taste. Add a pinch of keto-friendly sweetener if desired.

What this Means in Practice

Making béarnaise the keto way is about being mindful of ingredients. For example, at Tesco, a bottle of white wine vinegar costs around £2.50, enough for many batches. Fresh tarragon can be found for about £1.75 per bunch. Pair your homemade béarnaise with grilled sirloin steak and steamed asparagus for a restaurant-quality keto meal at home. Remember to track your macros to ensure you stay within your daily carbohydrate limit. If you are new to keto, it is worth understanding the common keto mistakes to avoid.

Frequently Asked Questions

Can I use regular butter instead of clarified butter?

Clarified butter is preferred because it has a higher fat content and doesn’t contain milk solids, which can make the sauce grainy. However, if you’re careful, you can use regular butter. Just melt it slowly and skim off the foamy milk solids before using.

Can I make béarnaise sauce ahead of time?

Béarnaise sauce is best served immediately. If you need to make it ahead, keep it warm in a thermos or in a heatproof bowl set over a pan of warm (not simmering) water. Whisk occasionally to prevent separation.

What can I serve with keto béarnaise sauce?

Keto béarnaise sauce is delicious with steak, chicken, fish, asparagus, broccoli, cauliflower, or eggs Benedict (using keto-friendly English muffins).

The Bottom Line

Béarnaise sauce can absolutely be part of a ketogenic diet with a few simple adjustments. By focusing on quality ingredients and avoiding added sugars, you can enjoy this classic sauce without derailing your keto goals. It’s a versatile and flavourful addition to many keto meals, adding richness and depth. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.

References

1. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
2. Sumithran P, Prendergast LA, Delbridge E, et al. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.90