Ranch Dressing: Friend Or Foe On Keto?

Ranch dressing is a popular salad dressing and dip for veggies, chicken wings, and chips. It is also used as a spread for burgers and sandwiches, or as a marinade to balance the spiciness of other food dishes. While ranch dressing is generally keto-friendly, it is important to choose the right brand. Most brands of ranch dressing contain 1 to 3 grams of net carbs per serving, making them easy to fit into daily macros. However, it is best to avoid low-fat or low-sodium variants, as these often contain added sugars and extra carbs.

Keto ranch dressing recipes

Ranch dressing is generally low in carbs, but many store-bought options contain unhealthy vegetable oils, added sugars, and fillers. Making your own keto-friendly version at home allows you to control the ingredients and create a healthier, tastier alternative.

Basic Keto Ranch Dressing Recipe

Ingredients:

• 1/4 cup heavy cream or nut milk
• 1 tablespoon fresh dill, minced, or 1 teaspoon dried dill
• 1 tablespoon fresh parsley, minced, or 1 teaspoon dried parsley
• 1 tablespoon white wine vinegar or lemon juice
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon black pepper
• 1/4 cup mayonnaise (can use avocado mayo or regular mayo)
• 1/4 cup sour cream (can substitute with more mayo to lower carbs)

Instructions:

• Combine all ingredients in a small bowl or mason jar.
• Mix or shake until well combined.
• Store in the refrigerator until ready to use.

Variations and Tips:

• For a thinner dressing, use nut milk instead of heavy cream, or a combination of both.
• For a thicker dip, omit the nut milk or only use heavy cream.
• Fresh herbs have a stronger flavour than dried herbs, so adjust the amounts to your taste preference.
• To make dairy-free ranch, substitute sour cream with additional mayonnaise or dairy-free yogurt, and replace heavy cream with nut milk.

Other Keto Ranch Dressing Recipes:

• Spicy Ranch: Add 1-2 teaspoons of sriracha sauce or hot sauce.
• Jalapeno Ranch: Mince 1 jalapeno pepper and stir into the dressing.
• BBQ Ranch: Add 2-3 tablespoons of low-carb BBQ sauce.
• Dairy-Free Ranch: Substitute sour cream with mayonnaise or dairy-free yogurt, and replace heavy cream with nut milk.
• Dry Ranch Dressing Mix: Combine 4 tablespoons dried parsley, 2 tablespoons dried dill weed, 1 tablespoon garlic powder, and 2 1/2 teaspoons freshly ground black pepper. To make dressing, add 2 tablespoons of the mix to 1 cup buttermilk, 3/4 cup sour cream, and 1 teaspoon lemon juice.

Storage Instructions:

Keto ranch dressing can be stored in an airtight container or mason jar in the refrigerator for up to 10 days. It does not freeze well.

Store-bought keto-friendly ranch dressing options

While it is possible to make your own keto-friendly ranch dressing, there are also store-bought options available. It is important to note that not all store-bought ranch dressings are keto-friendly, so it is crucial to check the ingredients and nutritional information before purchasing.

• Primal Kitchen Ranch: This brand offers a ranch dressing that contains 15 grams of fat, 2 grams of net carbs, and is made with all-natural ingredients. It is a good choice for those following a keto diet as it is low in carbs and made with wholesome ingredients.
• Ken's Foods Buttermilk Ranch: This option provides 20 grams of fat and 1 gram of net carbs per serving. While it may have slightly higher fat content, it still falls within the keto diet guidelines and can be a tasty addition to your meals.
• Thin Slim Foods Ranch Dressing: This brand boasts a zero-calorie ranch dressing that is perfect for those watching their calorie intake while on the keto diet. With no calories and minimal carbs, you can enjoy this guilt-free on various dishes.
• Avocado Oil-Based Dressings: Some brands offer avocado oil-based ranch dressings, which are a healthier alternative to traditional vegetable oil-based dressings. These can be a good option for those on keto as avocado oil is a healthy fat source.
• Primal Kitchen: This brand offers a variety of keto-friendly dressings, including a keto Alfredo sauce, keto cheese sauce, and sugar-free ketchup. So, if you're looking for more than just ranch, Primal Kitchen might be a good option.

When choosing a store-bought keto-friendly ranch dressing, it is important to read the labels carefully. Avoid dressings with added sugars, unhealthy oils like canola or soybean oil, and "low-fat" or "low-sodium" variants, as these often contain hidden carbs. Look for options with minimal ingredients and no added sweeteners.

Calories in ranch dressing

Ranch dressing is a very popular creamy herb dressing, often used as a condiment on sandwiches, pizza, and French fries. The calorie content of ranch dressing varies depending on the ingredients and the amount of fat it contains.

A 2-tablespoon (30ml) serving of ranch dressing contains approximately 129 calories, with some popular brands falling within a range of 110 to 150 calories per serving. The base of the dressing has the most significant impact on its calorie count, as it contributes the most fat.

For example, the Original Hidden Valley Ranch Dressing contains 140 calories and 14 grams of fat, with most of the fat derived from soybean or canola oil and egg yolks. Kraft Classic Ranch Dressing, on the other hand, has 110 calories and 12 grams of fat, mainly from soybean oil.

The type of oil used in ranch dressing is an important consideration. Soybean oil, commonly found in many brands, is a leading source of omega-6 fat, which can increase the risk of inflammatory diseases when consumed in large amounts. Healthier alternatives include olive, canola, and avocado oils, which are linked to a lower risk of chronic diseases.

In addition to the calorie content, it is also crucial to examine the ingredient list of ranch dressing. Some brands may contain highly processed ingredients and unhealthy fats that can undermine your nutritional goals. Making your own ranch dressing at home allows you to choose healthier base ingredients and tailor the flavours and textures to your preferences.

How to use ranch dressing

Ranch dressing is a versatile condiment that can be used in a multitude of ways beyond simply dressing salads. Here are some ideas to get you started:

As a Dip

Ranch dressing makes a great dip on its own, but you can also use it as a base for other dips. Try mixing it with chopped jalapeño, avocado, and lime to make a jalapeño ranch dip, or combine it with spinach dip or artichoke dip to add a tangy twist. For a heartier option, try a chicken bacon ranch seven-layer dip.

As a Marinade

Ranch dressing makes a fantastic marinade for chicken, pork, fish, and vegetables. Simply pour the dressing over your protein of choice and let it sit for at least 30 minutes before cooking. You can also combine it with olive oil, vinegar, mustard, and Worcestershire sauce for a more complex marinade.

In Casseroles

Add ranch dressing to your next rice or pasta casserole to give it a creamy, tangy twist. Try a chicken bacon ranch casserole or a spaghetti squash casserole for a hearty and comforting meal.

On Pizza

Use ranch dressing as a pizza sauce for a unique and flavourful twist. Drizzle it over a chicken crust pizza or use it as a base for a BBQ chicken pizza.

In Soups

Add ranch dressing to your favourite soups to give them a creamy and tangy kick. It goes especially well with taco soup and buffalo chicken soup.

As a Coating or Breading

Use dry ranch dressing mix as a seasoned coating for potatoes before frying or roasting. You can also add it to breadcrumbs for a super-flavourful coating on meats or vegetables.

In Wraps and Sandwiches

Add ranch dressing to wraps and sandwiches for a tangy and creamy touch. Try a chicken bacon ranch wrap or a turkey and Swiss quesadilla.

With Vegetables

Ranch dressing is a perfect pair for fresh vegetables. Use it as a dip for carrots, celery, broccoli, and other crudités, or grill your vegetables with a ranch-based sauce for a tasty side dish.

In Pasta Salads

Make your next pasta salad extra special by using ranch dressing instead of mayonnaise or vinaigrette. Add some chicken and buffalo sauce for a buffalo chicken pasta salad, or keep it simple with cucumbers and tomatoes.

As a Secret Ingredient

Add ranch dressing to burgers, meatloaf, meatballs, hummus, or pan gravy for an extra flavour boost that will leave your guests wondering what your secret is!

How to store ranch dressing

Storing ranch dressing is easy and can be done in a few simple steps. Here is a detailed guide on how to store your ranch dressing to keep it fresh and tasty:

Choosing the Right Container

Select an airtight container, such as a mason jar or glass bottle with a tight-fitting lid. Make sure the container is clean and dry before adding the ranch dressing. You can also use a plastic squeeze bottle or a glass salad dressing bottle if you prefer.

Preparing the Dressing

Before storing, it is best to chill the ranch dressing for at least an hour to let the flavours develop. You can even refrigerate it for up to 2 hours to enhance the taste. This step is optional but makes a big difference in the final product.

Storing in the Refrigerator

Place the container with the ranch dressing in the refrigerator. Store-bought ranch dressing usually lasts for about a week, but homemade ranch dressing can last much longer. It is recommended to consume the dressing within 10 days to 2 weeks for the best quality and taste.

Freezing the Dressing

While freezing is not recommended for ranch dressing as it may cause separation, you can freeze it if you wish. Place the leftover ranch dressing in a freezer-friendly container and store it in the freezer for up to 6 months. However, note that the texture and consistency may change after freezing.

Maintaining Freshness

To ensure your ranch dressing stays fresh for as long as possible, avoid dipping anything directly into the container. Instead, pour out the amount you need into a separate dish. This will help prevent the introduction of bacteria and keep your ranch dressing fresh and tasty!

Frequently asked questions