Salad Dressing On Keto: What's Good And Bad

The ketogenic, or keto, diet is a very-low-carb, high-fat diet. While this can be limiting, advancements in food science and culinary creativity have made the diet easier to follow. Non-starchy vegetables like salad greens are low in carbs and a great option for keto dieters. However, it can be challenging to find a tasty, low-carb salad dressing that isn't plain oil and vinegar.

Keto salad dressing ingredients

Many store-bought salad dressings are not keto-friendly, as they contain added sugars and carbohydrates. However, there are plenty of keto-friendly salad dressing ingredients that can be used to make delicious dressings at home.

The key to a good keto salad dressing is to use a type of fat as the primary ingredient, such as olive, avocado, or MCT oil. Other keto-friendly ingredients include herbs, spices, lemon juice, and vinegar.

• Olive oil
• White wine vinegar
• Lemon juice
• Garlic cloves
• Parsley
• Dried basil and oregano
• Salt and pepper
• Dijon mustard
• Blue cheese
• Sour cream or heavy cream
• Mayonnaise
• Parmesan cheese
• Anchovy paste
• Gherkins/pickles
• Ketchup
• Worcestershire sauce
• Shallots
• Horseradish mustard
• Smoked paprika
• MCT oil
• Chopped fresh parsley
• Himalayan pink salt
• Ground black pepper

These ingredients can be mixed and matched to create a variety of keto-friendly salad dressings, such as Italian, Caesar, Blue Cheese, Thousand Island, Russian, and French dressings.

It's important to note that while these ingredients are keto-friendly, the specific amounts and combinations may vary depending on individual dietary needs and preferences.

Store-bought keto salad dressings

If you're looking for a store-bought keto salad dressing, there are several options available. Here are some of the most popular and well-reviewed choices:

Primal Kitchen

Primal Kitchen offers a range of keto-friendly salad dressings, including Greek, Ranch, Caesar, BBQ Ranch, and Italian Vinaigrette. Their products are made with avocado oil and are free from soy, canola oil, gluten, dairy, and added sugar. Primal Kitchen dressings are also certified keto, paleo, gluten-free, and Whole30-approved.

Tessemae's

Tessemae's is another popular brand for keto salad dressings. They offer a variety of flavors such as Creamy Caesar, Organic Lemon Garlic, Organic Balsamic Vinaigrette, and Habanero Ranch. Their dressings are dairy-free, sugar-free, and low in carbohydrates. Tessemae's products are also certified organic and can be found in major grocery stores.

Sir Kensington's

Sir Kensington's has a range of keto-friendly options, including Ranch, Buffalo Ranch, and Dijon Balsamic Dressing. Their dressings are made with high-oleic sunflower oil and are free from gluten, soy, and added sugar. Sir Kensington's Ranch dressing is also dairy-free.

Chosen Foods

Chosen Foods offers avocado oil-based dressings, including Lemon Garlic and Apple Cider Vinegar. Their dressings are sugar-free, gluten-free, and dairy-free. They are also known for using simple, natural ingredients and can be used as marinades or dips.

The New Primal

The New Primal, not to be confused with Primal Kitchen, offers a Citrus Zest dressing that is keto-friendly, Whole30-approved, paleo, dairy-free, and soy-free. Their dressing has fewer calories and fat but still qualifies as keto-friendly, as long as you watch your portion sizes.

Other Options

In addition to these popular brands, there are several other store-bought keto salad dressings available. Here are some options:

• FAT & Happy Italian Dressing: Made with MCT oil, this dressing has zero carbs per serving.
• Newman's Own Classic Oil & Vinegar: This dressing has zero carbs and is a simple, tasty option.
• Garlic Gold Meyer Lemon Vinaigrette: A vinegar-free option for vinaigrette and garlic lovers.
• Skinny Girl Raspberry Vinaigrette: A sugar-free and low-carb option for those who want a fruity dressing.
• Hall & Perry Salad Dressing Variety Pack: This variety pack includes Greek, Mango Poppy, Very Berry, and Balsamic dressings, all with less than 2 grams of carbs per serving.

Making keto salad dressing

Tips for Making Keto Salad Dressing:

• Use a high-fat, low-carb base: The keto diet is a high-fat, low-carb diet, so your dressing should reflect that. Good base options include olive oil, avocado oil, MCT oil, or mayonnaise.
• Add flavour with herbs and spices: Fresh or dried herbs like parsley, basil, oregano, and chives can add a lot of flavour to your dressing. You can also use Dijon mustard for some extra peppery and umami flavour.
• Balance with acidity: Lemon juice or vinegar (white vinegar, apple cider vinegar, or white wine vinegar) will add some acidity to balance out the other ingredients.
• Season to taste: Don't forget to season your dressing with salt and pepper to taste. You can also add other seasonings like garlic powder or smoked paprika for extra flavour.
• Watch out for added sugars: When buying store-bought dressings, be sure to read the ingredient labels to avoid added sugars or artificial sweeteners.

Keto Salad Dressing Recipes:

Basic Keto Salad Dressing

• 3 tablespoons olive oil
• 2 tablespoons vinegar (white, balsamic, or apple cider)
• 1 tablespoon lemon juice
• 1 tablespoon Dijon mustard
• 1/2 teaspoon salt, or to taste
• 1/4 teaspoon pepper, or to taste

Keto Italian Dressing

• 3 tablespoons olive oil
• 1 tablespoon white wine vinegar
• 1/2 tablespoon lemon juice
• 1 clove garlic, minced
• 1 tablespoon parsley, finely chopped
• 1/4 teaspoon dried basil
• 1/4 teaspoon dried oregano
• 1/2 teaspoon salt, or to taste

Keto Caesar Dressing

• 1/2 cup mayonnaise
• 3 tablespoons olive oil
• 1/4 cup grated Parmesan cheese
• 1 clove garlic, minced
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon anchovy paste (optional)

Keto Blue Cheese Dressing

• 1/2 cup mayonnaise
• 1/4 cup blue cheese, crumbled
• 1/4 cup sour cream or Greek yogurt
• 1 tablespoon lemon juice
• 1/2 teaspoon salt, or to taste
• 1/4 teaspoon pepper, or to taste

Keto Thousand Island Dressing

• 3/4 cup mayonnaise
• 2 tablespoons sugar-free ketchup
• 2 teaspoons Worcestershire sauce
• 3 small gherkins or pickles, chopped

Keto Russian Dressing

• 1/2 cup mayonnaise
• 2 tablespoons sugar-free ketchup
• 1-2 tablespoons finely chopped shallots
• 1/2 tablespoon horseradish (optional)
• 1/4 teaspoon smoked paprika
• 1/2 teaspoon salt (optional)

Keto French Dressing

• 3 tablespoons olive oil
• 1 teaspoon Dijon mustard
• 1 tablespoon white wine vinegar
• 1/2 teaspoon sugar-free powdered sweetener

Keto Honey-Mustard Dressing

• 1/2 cup full-fat sour cream
• 1/4 cup water
• 1/4 cup Dijon mustard
• 1 tablespoon apple cider vinegar
• 1 tablespoon granular erythritol or another keto-friendly sweetener

Keto Raspberry-Tarragon Dressing

• 1/2 cup olive oil
• 1/4 cup MCT oil
• 1/4 cup apple cider vinegar
• 2 tablespoons Dijon mustard
• 1 1/2 teaspoons fresh tarragon or 1/2 teaspoon dried tarragon
• 1/4 teaspoon keto-friendly sweetener
• Pinch of salt
• 1/2 cup fresh raspberries, mashed

Storing and Freezing Keto Salad Dressing:

To store: Place the dressing in a covered container in the refrigerator for up to 2 weeks. Give it a gentle whisk before using.

To freeze: Place leftover dressing in a shallow container and store it in the freezer for up to 6 months.

Best keto salad dressings

Keto-friendly salad dressings are typically high in fat and low in carbohydrates. While making your own salad dressing is the best way to ensure it aligns with the keto diet, there are also several store-bought options available. Here are some of the best keto salad dressings to elevate your meals:

Primal Kitchen Caesar Dressing

This creamy, Whole30- and paleo-approved dressing is perfect for those on a keto diet. It's free of grain-based ingredients, making it a gluten-free option as well. With a blend of avocado oil, vinegar, and spices, it's a tasty addition to any salad.

Chosen Foods Lemon Garlic Dressing

For garlic lovers, this tangy and savoury dressing is a must-have. Made with avocado oil, lemon juice, garlic, and salt, it's not only keto-friendly but also perfect for marinating meats. It's a versatile and flavourful option for those who want a kick of garlic with their meals.

Yo Mama’s Foods Ranch Salad Dressing

Ranch lovers, rejoice! This keto-friendly ranch dressing has only 1 net carb per serving, so you can drizzle it on your salad or use it as a dip without worry. It's a tasty and creamy option that will satisfy your cravings while keeping you in ketosis.

One & Only Italian Salad Dressing

This Italian dressing is made with organic ingredients like oregano, onion powder, and white wine vinegar, and it's sugar-free! With 12 grams of fat per serving, it's an excellent choice for those following a keto diet. It adds flavour to your salads without kicking you out of ketosis.

SkinnyGirl Raspberry Vinaigrette

If you're looking for something sweet and low-carb, this raspberry vinaigrette is a great choice. It's sugar-free and fat-free, making it perfect for salads loaded with cheese, bacon, and other fatty keto-friendly toppings. It adds a hint of berry fruitiness to your greens without compromising your diet.

Hidden Valley Original Ranch Salad Dressing

This classic ranch dressing is made with simple, keto-friendly ingredients. With only 2 grams of net carbs per serving, it's a tasty and convenient option for those on the keto diet. It's a versatile dressing that pairs well with a variety of salads.

Ken's Steak House Blue Cheese Dressing

This blue cheese dressing is a keto-friendly classic, made with blue cheese, sour cream, and vinegar. With just 1 gram of net carbs per serving, it's a tasty and indulgent option that won't compromise your diet. It's perfect for those who want a creamy and savoury addition to their meals.

Tessemae's Organic Balsamic Vinaigrette

This modern twist on a classic dressing uses a combination of sunflower oil and extra-virgin olive oil, along with natural ingredients like garlic, mustard, and sea salt. It's a keto-friendly option that adds flavour to your salads without the worry of added sugars or artificial ingredients.

Garlic Gold Meyer Lemon & Extra Virgin Olive Oil Vinaigrette

This vinaigrette is made with 100% organic ingredients, including extra virgin olive oil, Meyer lemon juice, and spices. It's a keto-friendly option that adds a punch of flavour to your salads. With a balance of tanginess and freshness, it's perfect for those who want a zesty dressing.

Kumana Avocado Sauce

If you're looking for something spicy, this avocado sauce is a great choice. Packed with avocados, jalapeño chili peppers, green bell peppers, and cilantro, it adds a kick to your salads. It's also super low in calories, with only 15 calories per tablespoon. It's the perfect way to add flavour and healthy fats to your keto meals.

Keto Italian Dressing

This Italian dressing is a simple yet tasty option for keto dieters. It combines olive oil, white wine vinegar, lemon juice, garlic, parsley, and dried herbs to create a flavourful and aromatic dressing. It's perfect for those who want to add an Italian twist to their salads without compromising their diet.

Keto salad dressing recipes

Many store-bought salad dressings are suitable for a keto diet, but it's important to check the labels. Avoid those containing added sugars or large amounts of carbohydrates. Good choices include Primal Kitchen, Chosen Foods, and SkinnyGirl.

However, it's easy to make your own keto salad dressings at home, and this way, you can be sure of the ingredients. Here are some recipes to try:

Basic Keto Dressing

• 3 tablespoons olive oil
• 2 tablespoons vinegar (white, balsamic, or apple cider)
• 1 tablespoon lemon juice
• 1 tablespoon Dijon mustard
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

Keto Italian Dressing

• 3 tablespoons olive oil
• 1 tablespoon white wine vinegar
• 1/2 tablespoon lemon juice
• 1 clove garlic, minced
• 1 tablespoon parsley, finely chopped
• 1/4 teaspoon dried basil
• 1/4 teaspoon dried oregano
• 1/2 teaspoon salt

Keto Caesar Dressing

• 1/2 cup mayonnaise
• 3 tablespoons olive oil
• 1/4 cup Parmesan cheese, finely grated
• 1 clove garlic, minced
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon anchovy paste (optional)

Keto Blue Cheese Dressing

• 1/2 cup mayonnaise
• 1/4 cup blue cheese, crumbled
• 1/4 cup sour cream or yogurt
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

Keto Thousand Island Dressing

• 3/4 cup mayonnaise
• 2 tablespoons sugar-free ketchup
• 2 teaspoons Worcestershire sauce
• 3 small gherkins, chopped

Keto Russian Dressing

• 1/2 cup mayonnaise
• 2 tablespoons sugar-free ketchup
• 1-2 tablespoons shallots, finely chopped
• 1/2 tablespoon horseradish (optional)
• 1/4 teaspoon smoked paprika
• 1/2 teaspoon salt (optional)

Keto French Dressing

• 3 tablespoons olive oil
• 1 teaspoon Dijon mustard
• 1 tablespoon white wine vinegar
• 1/2 teaspoon sugar-free powdered sugar

Frequently asked questions