Can I eat hamburgers on keto?

In this article, we will answer the question “ can I eat hamburgers on keto?” as well as the carbs contents in sauces and some alternatives. 

Can I eat hamburgers on keto?

You can eat the ground beef part of the burger, but not the hamburger buns. These buns are rich in carbs that would put your body out of ketosis. 

There are hidden carbs in the sauce as well. There are a lot of keto-friendly replacements for the bun. You can use some replacements and still enjoy your burger.

What do hamburgers contain?

Usually, hamburgers are made up of almost 80 percent ground beef.

The nutritional components of hamburgers are the following:

  •  271 calories
  •  25.75 g of protein
  • 17.82 g of total fat
  • 0 grams of carbohydrates without the bun
  • 0 grams of dietary fiber
  • 0 grams of sugar
  • 91 mg of cholesterol

What can I replace the buns with?

You can still enjoy burgers and stay on your keto diet. The trick is to ditch the bun and replace it with keto-friendly alternatives or you can skip the bun altogether.

Many restaurants provide the option to order a burger without a bun. This way you will be ditching the carbs, staying on keto, and enjoying your favorite fast food. 

What are high carbs sauces in hamburgers?

Not only buns are high in carbs, but you should also watch out for sauces that contain high carbs such as the following:

Name of the sauceCarbohydrates content
Barbecue sauce 2 tablespoons = 14 grams net carbs
Ketchup 2 tablespoons = 9 grams net carbs
Maple syrup 2 tablespoons = 26 grams net carbs
Teriyaki sauce 2 tablespoons =5.6 grams
Honey Mustard sauce 2 tablespoons =  7 grams 
Pesto sauce100 grams = 8 grams 
Tomato paste100 grams= 15 grams 

What are some low carbs alternatives to make a sauce?

Some of the ingredients you can use to make your own sauce that is keto-friendly and low in carbs are the following:

Name of the sauceCarbohydrates content
Salsa (no added sugar)2 tablespoons = 1.5 grams
Extra virgin olive2 tablespoons = 0 grams
Macadamia Oil2 tablespoons = 0 grams 
Mayonnaise 2 tablespoons = 0 grams 
Vinegar2 tablespoons = 0 grams
Mustard ( no added sugar)2 tablespoons = 0.1 grams 
Tabasco 2 tablespoons = 01 grams
Aioli2 tablespoons = 0.3 grams
Avocado Oil2 tablespoons = 0 grams
Tabasco – Hot sauce 2 tablespoons = 2 grams
Coconut Oil 2 tablespoons =0 grams
Heavy cream2 tablespoons =3 grams
Cream cheese 2 tablespoons = 4 grams
Butter2 tablespoons = 0 grams

You can use the items above with some of the things you have in your pantry and be creative:

  • Butter
  • Broth – vegetable, beef, chicken
  • Coconut cream
  • Cream cheese
  • Heavy cream

What kinds of toppings and condiments can you add to your burgers?

Picking a keto-friendly, yet savory topping for your burger is a challenging task. So here are a few toppings you can add to your burger and still stick to your keto diet.


Cheese, a burger’s best friend. We can not imagine a burger without cheese. Yet not all cheeses are keto-friendly. 

  • Goat Cheese:1 ounce (oz) of goat cheese also offers 103 calories, 8 g of fat, 0 g carbs, and 6 g of protein.
  • Blue cheese: One ounce has 100 calories, 0.7 g of carbs, 6 g of protein, and 8 g of fat.
  • Cream cheese: 1 oz contains 84 calories, 8 g of fat, 1 g of carbs, and 2 g of protein
  • Parmesan cheese: 1 tablespoon of this cheese, grated, contains 21 calories, and packs 1.4 g of fat, 0.7 g of carbs, and 1.4 g of protein.


You can also add avocado to your burgers. They add a creamy, savory texture to your burgers. The good news is that they are keto-friendly, low in carbs and high in fibers.


Eggs can be another addition to your burgers. It can upgrade your burger and increase your protein intake and makes you feel fuller and less hungry. 


Go for natural onions to add to your burgers. Breaded and fried onions contain carbs in them and it is better to cut and prepare your own onions at home.


Adding salt and pepper to the keto-friendly sauces I mentioned in the table above would bring more flavor to your sauces.


In this article, we answered the question “can I eat hamburgers on keto?” as well as the carbs contents in sauces and some alternatives. 


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