Honey mustard is a popular condiment that combines mustard and honey for a sweet and tangy flavor. For people with dietary restrictions like gluten intolerance or lactose intolerance, understanding what’s in honey mustard is important.
Is Honey Mustard Gluten Free?
The good news is that traditional yellow mustard is naturally gluten free. Mustard is made from mustard seeds, vinegar, water, salt, and spices. None of these ingredients contain gluten.
Some varieties of honey mustard may contain additional ingredients like wheat flour to thicken the mustard. This would make the honey mustard not gluten free. However, most major brands of honey mustard do not contain gluten ingredients.
To be sure a honey mustard is gluten free, check the ingredient list for any wheat, barley, rye or oat ingredients. Some examples of gluten ingredients to avoid are:
- Wheat flour
- Barley malt
- Rye flakes
- Oat fiber
As long as the honey mustard does not contain these or any gluten ingredients, it should be safe for a gluten free diet.
Is Honey Mustard Dairy Free?
Whether honey mustard contains dairy depends on the specific ingredients used.
Plain yellow mustard is vegan and does not contain milk or other dairy products. The honey in honey mustard may come from bees or it could potentially be an artificial honey made from corn syrup. True honey is always dairy free.
Some brands of honey mustard may add dairy ingredients like:
- Buttermilk
- Creamed honey
- Cheese
- Cream
You’ll need to read the full ingredients list to know if a particular brand of honey mustard contains dairy. Watch out for terms like milk, cheese, cream, butter, casein, whey or lactose.
Are Popular Brands of Honey Mustard Dairy and Gluten Free?
Here is the dairy and gluten free status for some top selling brands of honey mustard:
| Brand | Gluten Free | Dairy Free |
|---|---|---|
| French’s | Yes | Yes |
| Grey Poupon | Yes | Yes |
| Plochman’s | Yes | Yes |
| Annie’s Naturals | Yes | No |
| Ken’s Steak House | Yes | Yes |
| Gulden’s | Yes | Yes |
| Beaver | Yes | Yes |
| Honeycup | Yes | Yes |
| Organicville | Yes | Yes |
| Stonewall Kitchen | Yes | Yes |
As you can see, most major brands of honey mustard are gluten and dairy free. Annie’s Naturals Honey Mustard contains dairy while the rest do not.
How to Make Honey Mustard Gluten and Dairy Free
It’s easy to make homemade honey mustard that is both gluten free and dairy free. Here is a simple recipe:
Ingredients
- 1/4 cup yellow mustard
- 3 tablespoons honey
- 1 tablespoon apple cider vinegar
- 1/8 teaspoon sea salt
- Pinch of ground turmeric
Instructions
- In a small bowl, whisk together all ingredients until smooth.
- Taste and adjust honey, vinegar or spices as desired.
- Store in the refrigerator for up to 2 weeks.
With this easy homemade recipe, you can control the ingredients to ensure it’s free of gluten, dairy and anything else you want to avoid.
Gluten and Dairy Free Honey Mustard Uses
Honey mustard has many versatile uses as a condiment or ingredient.
Here are some ways to use gluten and dairy free honey mustard:
- Sandwich spread
- Burger topping
- Dip for chicken strips or french fries
- Salad dressing
- Marinade for grilled meats
- Glaze for cooked vegetables like Brussels sprouts
- Stirred into rice or quinoa
Because it’s sweet, tangy and creamy, honey mustard complements so many recipes. Use it anytime you want to add flavor to meat, veggie or grain dishes.
Gluten and Dairy Free Honey Mustard Brands
When purchasing honey mustard, read the labels closely to verify it does not contain gluten, dairy or other allergens. Here are some recommended brands:
365 Everyday Value Honey Mustard
This affordable honey mustard from Whole Foods Market contains mustard seed, vinegar, honey, onion, and spices. It’s gluten, dairy, egg and nut free.
Stonewall Kitchen Honey Cup Mustard
Made with mustard seeds, honey, vinegar and spices, this gourmet honey mustard has a nice tangy-sweet flavor. It’s certified gluten free and dairy/lactose free.
Annie’s Naturals Organic Honey Mustard Dressing
While not dairy free, Annie’s natural honey mustard dressing is certified gluten free. It’s made with organic ingredients like mustard seeds, honey, and vinegar.
Primal Kitchen Honey Mustard Dressing
This paleo-friendly primal kitchen dressing is dairy, gluten and refined sugar free. It contains yellow mustard, honey, apple cider vinegar and avocado oil.
Is Honey Mustard Keto?
Honey mustard can fit into a keto diet, but you need to account for the carbohydrates from the honey. A 1 tablespoon serving of honey mustard contains about 5 grams of carbs, mostly from honey.
Compare to regular yellow mustard which has about 1 gram of carbs per tablespoon. So the honey adds a few extra carbs.
The amount that fits into your daily keto carb allowance will depend on the rest of your diet. But you can still enjoy honey mustard in moderation on a keto eating plan.
Low Carb Honey Mustard Options
To make honey mustard lower carb, you have a couple options:
- Use less honey – cut the honey amount in half in homemade recipes
- Use sugar free honey – replace honey with sugar free maple syrup or monk fruit honey
- Dilute it – mix mustard and honey 50/50 with mayo or Greek yogurt
Any of these tweaks can help reduce the carb count to better fit a keto diet.
Honey Mustard Calories and Nutrition
One tablespoon of honey mustard contains about:
- 45 calories
- 7g carbs
- 0g fat
- 0g protein
It also provides small amounts of vitamins and minerals like:
- Calcium: 1% DV
- Iron: 1% DV
- Potassium: 1% DV
- Vitamin C: 1% DV
Honey mustard is low in fat and protein. The calories come mainly from carbohydrates in the form of natural sugars from the honey. Honey mustard derives its sweet-tangy flavor primarily from the honey and mustard.
Which is Healthier: Honey Mustard vs Yellow Mustard?
Plain yellow mustard is very low in calories, carbs and fat. Honey mustard has a bit more calories and carbs due to the added honey. But it’s still a relatively low calorie condiment.
However, honey mustard contains more vitamins and antioxidants from the honey. So while honey mustard is slightly higher in calories and carbs, it does provide more nutritional benefits.
Ultimately, yellow mustard and honey mustard can both be healthy options that provide flavor with minimal calories. Include them as part of a balanced diet, being mindful of portion sizes.
Honey Mustard vs Dijon Mustard
Dijon mustard is a style of mustard originating from Dijon, France made with brown mustard seeds. It has a robust, spicy flavor compared to American yellow mustard.
Honey mustard combines sweet honey with the tangy flavor of mustard. It is generally made with yellow mustard instead of Dijon mustard.
While both types of mustard contain vinegar, honey mustard tends to be a little thicker and creamier due to the added honey.
Dijon mustard has a stronger, more pungent mustard flavor. Honey mustard balances the mustard with subtle sweetness.
The choice between the two comes down to whether you prefer a predominantly sweet or spicy mustard flavor.
Finding Gluten and Dairy Free Honey Mustard When Dining Out
When eating at restaurants, it can be tricky finding honey mustard that fits a gluten and dairy free diet. Here are some tips:
- Ask your server to check the ingredients or allergen menu
- Request plain yellow mustard and add your own honey
- Bring your own gluten and dairy free honey mustard
- Check the condiments on your table – sometimes there are specialty diet options
- Use a gluten/dairy free salad dressing like vinaigrette if honey mustard is not available
With extra care reading ingredient lists and awareness when dining out, you can still enjoy your favorite honey mustard dishes.
Conclusion
Honey mustard makes a great condiment for those on gluten or dairy free diets. Most major brands of honey mustard are naturally gluten and dairy free. Be sure to check labels for wheat, dairy and other allergens.
Making your own honey mustard at home gives you total control over the ingredients. A basic recipe only requires mustard, honey, vinegar and spices.
Use gluten and dairy free honey mustard in dips, dressings, marinades, sandwiches and more. It provides flavor without a lot of calories or fat. With some modifications, honey mustard can also work for low carb and keto diets.
Overall, honey mustard is a versatile condiment that can be enjoyed by most people with food intolerances or allergies. Just be diligent about reading ingredient lists and asking questions when dining out. With a few precautions, you don’t have to give up this sweet and tangy favorite.
