Keto Dressing: Best Options For Your Salad

The keto diet is a low-carb, high-fat diet that can be used to lose weight or control epilepsy. As a result, salad dressings—which often contain sugar—are not always suitable for people on this diet. However, there are many keto-friendly options available, both store-bought and homemade. When choosing a store-bought dressing, check the ingredients list for a type of fat as the first ingredient, natural ingredients, and no added sugars. Some examples of keto-friendly store-bought dressings include traditional vinaigrettes and creamy dressings such as blue cheese, ranch, or thousand island. If you want to make your own keto salad dressing at home, you can try recipes such as Italian vinaigrette, creamy jalapeño-cilantro, keto honey-mustard, or wasabi-cucumber-avocado.

Blue cheese dressing

Ingredients:

• 1/4 cup mayonnaise
• 1/4 cup sour cream
• 2 ounces crumbled blue cheese
• 1 tablespoon almond milk (or more, depending on desired thickness)
• 1 tablespoon lemon juice
• 1 teaspoon freshly minced parsley
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt

Instructions:

• Mash together the mayonnaise, sour cream, and blue cheese in a small mixing bowl. You can use a fork to stir and mash the ingredients together.
• Stir in the remaining ingredients and adjust the seasoning as needed.
• If you prefer a thinner consistency, add more almond milk. You can also use heavy whipping cream or regular cow's milk instead of almond milk.
• Serve immediately or store in the refrigerator for up to 5 days.

This keto blue cheese dressing is thick, creamy, and boldly flavorful. It is a perfect dip for chicken wings or fresh vegetables, and it also works well as a dressing for salads or burgers.

Italian dressing

A basic Italian dressing can be made with extra virgin olive oil, vinegar, Italian seasoning, salt, and pepper. You can also add other ingredients like garlic, lemon juice, and grated parmesan cheese to enhance the flavour. If you're feeling adventurous, you can even add a smidge of low-carb sweetener to balance out the flavours.

When making Italian dressing at home, simply combine all the ingredients in a jar with a tight-fitting lid and shake to combine. It's as easy as that! You can use it right away, but for the best results, it's recommended to let the dressing rest overnight in an airtight jar to allow the flavours to develop and meld.

When purchasing store-bought Italian dressing, be sure to read the label carefully. Some brands may add sugar or other ingredients that are not keto-friendly. Look for options that are low in carbohydrates and high in healthy fats.

Caesar dressing

The keto diet is a low-carbohydrate, high-fat diet that some people use to lose weight or control epilepsy. As such, keto-friendly salad dressings should contain a high amount of fat and a low amount of carbohydrates.

Ingredients:

• 1 1/4 cup mayonnaise
• 1/2 cup grated Parmesan (freshly grated, not the kind in the green can)
• 2 tablespoons lemon juice (freshly squeezed)
• 1 tablespoon olive oil
• 2 teaspoons Dijon mustard
• 1 teaspoon anchovy paste (can be found in tubes near the canned tuna)
• 1 teaspoon Worcestershire sauce
• 1/2 teaspoon salt
• Cracked pepper to taste

Instructions:

• Combine the mayonnaise, Parmesan, lemon juice, olive oil, Dijon mustard, anchovy paste, and Worcestershire sauce in a small bowl.
• Mince the garlic cloves and then sprinkle a bit of salt over them. Use the back of your knife to press the garlic into a paste.
• Add the garlic paste to the bowl with the other dressing ingredients, along with the rest of the salt and pepper.
• Whisk the dressing together until well combined. Add a bit of water to thin the dressing if needed. Taste and adjust seasoning as desired.
• Serve immediately or store in a sealed jar in the fridge.

This keto Caesar dressing is rich and creamy, with savory flavors of Parmesan, Dijon, and Worcestershire sauce. The anchovy paste adds a traditional flavor, but it can be skipped or substituted with extra Worcestershire sauce and salt.

Ranch dressing

When purchasing store-bought ranch dressing, it is best to avoid variants labelled as "low fat" or "low sodium", as these often contain extra carbohydrates that can interfere with ketosis. Instead, look for brands that list a fat or oil as one of the first ingredients, indicating a higher fat content. Some recommended brands include Ken's Foods Buttermilk Ranch and Primal Kitchen Ranch, which offer a good balance of fat and net carbs.

For those who prefer to make their own dressing, ranch is a simple combination of sour cream, mayonnaise, heavy cream, herbs, garlic, and seasonings. Here is a basic recipe:

Ingredients:

• 1/2 cup sour cream
• 1/2 cup mayonnaise
• 1/4 cup heavy cream
• 2 tablespoons chopped fresh parsley
• 1 tablespoon apple cider vinegar
• 2 teaspoons dried dill
• 1 teaspoon onion powder
• 1 teaspoon garlic salt
• 1 teaspoon fresh lemon juice
• 1/2 teaspoon ground pepper

Instructions:

• Add all the ingredients to a mixing bowl.
• Whisk until well combined.
• Store in an airtight jar in the fridge for up to a week.

This homemade keto ranch dressing is perfect for those on a low-carb diet as it contains no preservatives or added sugars. It is a tasty way to add healthy fats to your meals and can be used as a dressing or dip for a variety of dishes.

Avoiding unsuitable dressings

When choosing a salad dressing for a keto diet, it is important to remember that the keto diet is a low-carbohydrate, high-fat diet. Therefore, you should avoid salad dressings that are high in carbohydrates and sugar, and instead opt for those that are high in fat.

• Avoid fat-free salad dressings, as these are unlikely to be keto-friendly due to their low-fat content.
• Traditional honey-mustard dressing is often high in sugar and carbohydrates, so it is best to avoid this option.
• Pre-bottled vinaigrettes are often high in carbohydrates and added sugars, so it is better to make your own vinaigrette at home using olive oil and vinegar.
• When buying store-bought dressings, always read the ingredient label carefully. The first ingredient should be a type of fat, such as olive, avocado, or MCT oil.
• Avoid dressings with added sugars. Store-bought dressings may list added sugars under different names, such as those ending in "syrup" or "-ose" (e.g., fructose, glucose). Natural ingredients like honey and maple syrup are also forms of sugar that can increase the carbohydrate content of the dressing.
• Be cautious of "light" dressings, which are often targeted at people trying to lose weight. These products tend to be low in fat and high in sugar, making them unsuitable for a keto diet.
• Opt for simple, fresh ingredients when making your own dressings at home. Fresh herbs, spices, lemon juice, and vinegar can add flavour without increasing the carbohydrate content.

By following these guidelines, you can avoid unsuitable dressings and choose or create keto-friendly options that fit within your dietary needs.

Frequently asked questions