French Dressing: Keto-Friendly Or Not?

French dressing is a classic American salad dressing with a sweet-tart flavour. It is typically made with a combination of ketchup, oil, vinegar, and various spices. While traditional French dressing may not be keto-friendly due to its sugar content, several keto-approved variations exist. These recipes typically substitute sugar with low-carb sweeteners like erythritol, Splenda, or Stevia. Additionally, homemade ketchup or fermented ketchup may be used as a base to reduce the overall carb content of the dressing.

French dressing ingredients

French dressing is a simple oil and vinegar-based dressing with herbs and seasonings. The American version is also a vinaigrette but is tart, sweet, and red due to the ketchup. This dressing typically includes:

• Oil (light olive oil, vegetable oil, canola oil, or extra-virgin olive oil)
• Vinegar (white vinegar, apple cider vinegar, or cider vinegar)
• Ketchup
• Sugar (granulated sugar or a substitute like honey, maple syrup, or agave)
• Seasonings (salt, pepper, paprika, Worcestershire sauce, hot sauce, celery seed, chili powder, dried mustard, onion powder, garlic powder, or red/cayenne pepper)

Some recipes also include lemon juice, onion, and/or garlic.

Keto French dressing recipes

Overview

French dressing is typically high in added sugars and carbohydrates, with a standard serving of Catalina French dressing containing 9g of carbs. However, there are several keto-friendly alternatives that you can make at home. Here are some recipes for keto French dressings, each with its unique twist:

Recipe 1: Keto Creamy French Dressing

This recipe uses keto mayonnaise and keto ketchup as its base, with olive oil and white wine vinegar added for a tangy kick. The dressing is seasoned with paprika, salt, and pepper, and sweetened with a granulated sugar substitute. It has a prep and total time of 10 minutes and yields eight servings.

Ingredients:

• 1/2 cup keto mayonnaise
• 3 tablespoons olive oil
• 2 tablespoons white wine vinegar
• 1 tablespoon granulated sugar substitute (e.g., Swerve)

Instructions:

Add all the ingredients to a blender and blend until smooth and creamy. Serve immediately or store in a covered container in the refrigerator.

Recipe 2: Keto French Dressing

This recipe uses extra virgin olive oil, unsweetened ketchup, and white wine vinegar as its base. It includes red onion, lemon juice, Worcestershire sauce, and various spices for added flavor. A granulated sugar substitute with a 1:1 sugar ratio is used for sweetness, but regular sugar can be used if you're not following a sugar-free diet. This recipe has a prep time of 8 minutes and yields 16 servings.

Ingredients:

• 1/2 cup extra virgin olive oil
• 1/2 cup unsweetened ketchup
• 1/2 cup white wine vinegar
• 1/3 cup granulated sugar substitute or regular sugar
• 1 tablespoon finely chopped red onion
• 1 tablespoon lemon juice
• 1 teaspoon Worcestershire sauce
• 1 teaspoon dry mustard
• 1 teaspoon paprika
• 1 teaspoon black pepper
• 1/2 teaspoon celery salt

Instructions:

Mix all the ingredients in a medium-sized mixing bowl or a 2-cup jar with a lid. Whisk or shake the bottle, then serve or refrigerate until needed.

Recipe 3: Keto Creamy French Dressing

This recipe uses mayonnaise, olive oil, apple cider vinegar, tomato paste, onion, paprika, sweetener, dry mustard, garlic powder, salt, and pepper. It has a prep time of 10 minutes and a total time of 5 minutes.

Ingredients:

• 1/3 cup onion (about 1/4 onion)
• 6 tablespoons apple cider vinegar or white vinegar
• 1/4 cup granular sweetener or white sugar
• 1/2 teaspoon dried mustard
• 1/4 teaspoon black pepper
• 1/2 teaspoon garlic powder
• Mayonnaise
• Olive oil

Instructions:

Add the onion to a food processor or high-speed blender and pulse until finely minced. Then, add the remaining ingredients and blend until smooth and creamy. Pour the dressing into a bowl or store it in an airtight container in the refrigerator.

Recipe 4: Sugar-Free French Dressing

This recipe uses tomato paste, Dijon mustard, avocado oil or another neutral-flavored oil, red wine vinegar or apple cider vinegar, liquid allulose or another sweetener, and various seasonings. It has a prep and total time of 5 minutes and yields 10 servings.

Ingredients:

• 2 tablespoons tomato paste
• 2 teaspoons Dijon mustard
• 1/2 cup avocado oil or another neutral-flavored oil
• 1/3 cup red wine vinegar or apple cider vinegar
• 1/3 cup liquid allulose or another sweetener
• 3/4 teaspoon kosher salt
• 3/4 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon ground celery seed
• 1/2 teaspoon herbes de Provence
• 1/4 teaspoon allspice

Instructions:

Place all the ingredients in a jar, seal the lid, and shake vigorously to combine. Taste and adjust the seasoning as desired. Store the dressing in the refrigerator for up to a week.

Recipe 5: Keto French Dressing

This recipe uses tomato paste, Splenda Allulose Sweetener, extra-virgin olive oil, apple cider vinegar, grated garlic, yellow mustard, onion powder, and kosher salt. It has a prep and total time of 5 minutes and yields eight servings.

Ingredients:

• 4 tablespoons tomato paste
• 3 1/2 tablespoons Splenda Allulose Sweetener
• 1/2 cup extra-virgin olive oil
• 1 tablespoon apple cider vinegar
• 1 clove grated garlic
• 1 teaspoon yellow mustard
• 1/4 teaspoon onion powder
• 1/2 teaspoon kosher salt

Instructions:

Whisk all the ingredients together vigorously in a medium bowl. Taste and season as needed. Use immediately or store in the refrigerator for up to a week.

French dressing uses

French dressing, also known as vinaigrette, is a creamy dressing in American cuisine that varies in colour from pale orange to bright red. It is made by combining a fat, like oil, and an acidic ingredient, like vinegar or citrus juice, with other ingredients that contribute sweetness, spice, or earthiness to the final product.

French dressing can be used in a variety of ways, including:

• As a salad dressing: French dressing is a classic salad dressing that can be drizzled over raw or warm salads, or salad starters such as avocado halves or pan-fried asparagus. It pairs well with mixed salad leaves, tomatoes, avocado, or tinned beans, transforming them into a tasty side dish or simple starter.
• As a dipping sauce: French dressing can be used as a dipping sauce for crackers and crudités, or as a spread on burgers or sandwiches.
• Marinade: Oil-based salad dressings can be used as a marinade for grilled chicken, steaks, or vegetables.
• Enhancing flavour: Salad dressings can be added to meat, grain, or cooked vegetable dishes to distribute herbs and spices throughout the dish, ensuring more flavour in every bite. The oil in the dressing also coats the tongue, allowing you to experience flavours more fully and for longer periods.

Keto French Dressing

Ingredients:

• 1/2 cup canola vegetable oil
• 1/4 cup vinegar (cider)
• 1/4 tsp garlic powder
• 1/2 cup unsweetened ketchup
• 1/8 tsp red or cayenne pepper
• Salt to taste

Directions:

Whisk together all the ingredients in a medium bowl. Use immediately or refrigerate in an airtight container for up to 3 days.

Keto French Dressing with Splenda®

Ingredients:

• 4 tbsp tomato paste
• 3 1/2 tbsp Splenda® Allulose Sweetener
• 1/2 cup extra-virgin olive oil
• 1 tbsp apple cider vinegar
• 1 clove garlic, grated
• 1 tsp yellow mustard
• 1/4 tsp onion powder
• 1/2 tsp kosher salt

Directions:

Whisk all ingredients together vigorously in a medium bowl. Taste and season as needed. Use immediately or store in the refrigerator for up to 1 week.

French dressing alternatives

French dressing is a blend of vegetable oil, vinegar or lemon juice, and spices and/or natural flavourings, with a tomato base. It is usually quite sweet.

If you are looking for alternatives to French dressing, there are several keto-friendly options that you can make at home. Here are some ideas for French dressing alternatives:

• Keto Italian vinaigrette — This dressing pairs well with almost any salad greens. It is made with Italian seasoning, light olive oil, red wine vinegar, ground black pepper, and Dijon mustard.
• Creamy jalapeño-cilantro dressing — This dressing has a spicy kick from the jalapeño and freshness from the cilantro. It is made with sour cream or Greek yogurt, jalapeño, garlic cloves, and water.
• Keto honey-mustard dressing — This dressing can also be used as a zesty dipping sauce for keto finger foods. It is made with full-fat sour cream, water, Dijon mustard, apple cider vinegar, and a keto-friendly sweetener.
• Keto Thousand Island dressing — This dressing combines sweetness and acidity. It is made with mayo, reduced-sugar ketchup, apple cider vinegar, finely chopped pickles and onion, and salt and pepper.
• Keto Caesar dressing — This dressing can be whipped up in just five minutes. It is made with garlic, anchovy paste, Worcestershire sauce, lemon juice, Dijon mustard, mayo, and salt and pepper.
• Wasabi-cucumber-avocado dressing — This dressing is refreshing and can be paired with fresh vegetables. It is made with green onion, cucumber, wasabi powder, avocado oil, vinegar, and garlic powder.
• Asian peanut dressing — This dressing captures the essence of peanut sauce without the sugar. It is made with natural peanut butter, hot water, soy sauce, vinegar, and ginger.

French dressing health benefits

French dressing has a long history as a classic salad accompaniment, dating back to its introduction to Americans in the 1880s. While the name may be misleading, the dressing offers several health benefits due to its ingredients. Here is an overview of the potential health benefits associated with French dressing:

May Improve Eye Health

French dressing contains vitamin E, which has been linked to a reduced risk of cataracts, especially with age. Research suggests that higher blood levels of vitamin E are associated with improved lens clarity.

Could Impact Glucose and Insulin Levels

Vinegar, a primary ingredient in French dressing, has been shown to effectively reduce glucose and insulin levels, thereby improving glycemic control. This benefit is particularly relevant for individuals concerned with blood glucose management.

Could Maintain Bone Health

The paprika in French dressing contributes to its red colouring and may also support bone health. A study found that the carotenoid in paprika extract improved bone turnover in postmenopausal women compared to a placebo group.

Offers Benefits of Vitamin E

French dressing typically contains olive oil, which is rich in Vitamin E, a group of lipid-soluble compounds with potent antioxidant properties. Vitamin E has been linked to various health benefits, including potential protection against cancer, arthritis, ageing, cataracts, and improved blood flow.

Provides Potassium

French dressing is a good source of potassium, which plays a vital role in maintaining proper body function. Potassium helps regulate fluid levels, eliminates excess sodium, and supports healthy blood pressure and cardiovascular function. It also plays a role in managing renal diseases, hypercalciuria, and decreasing osteoporosis risk.

Contains Calcium

French dressing contains decent levels of calcium, an essential nutrient for bone health, muscle function, and cardiovascular health. Appropriate calcium intake has been associated with reduced hypertensive pregnancy disorders, lowered blood pressure, and a decreased risk of osteoporosis, colorectal adenomas, renal stones, and myocardial infarction.

Promotes Digestion

In addition to its health benefits, French dressing also aids in digestion and stimulates the secretion of digestive juices. This helps with the absorption of nutrients from lettuce and other vegetables included in the salad.

While French dressing offers these health benefits, it is important to note that it is high in calories, sugars, and preservatives when purchased from stores. Excessive consumption may lead to potential weight gain and increased sodium intake. Therefore, it is recommended to prepare French dressing at home with organic ingredients and consume it in moderation to maximise its nutritional benefits.

Frequently asked questions