Leena Watts
Salads are a great option for people on the keto diet, but choosing the right dressing is essential to staying in ketosis. While making your own salad dressing is the best way to ensure it's keto-friendly, there are also some good store-bought options.
When making your own keto salad dressing, the key is to use a high-fat, low-carbohydrate base such as olive oil, avocado oil, or vinegar. You can then add in herbs and spices like basil, thyme, parsley, and garlic to taste. Some common keto-friendly dressings that can easily be made at home include Italian vinaigrette, ranch, blue cheese, and Caesar.
If you're looking for a store-bought option, check the ingredients list and nutrition label to make sure the dressing is high in fat and low in carbohydrates and doesn't contain added sugars. Some recommended brands include Primal Kitchen, Tessemae's, Hidden Valley, Chosen Foods, and Walden Farms.
| Characteristics | Values |
|---|---|
| Carbohydrate content | Low |
| Fat content | High |
| Ingredients | Avocado oil, olive oil, coconut oil, lemon juice, vinegar, garlic, herbs, spices, salt, pepper, blue cheese, sour cream, mayonnaise, whipping cream, Greek yogurt, heavy cream, fresh parsley, scallions, tahini, MCT oil, lime juice, natural sweeteners, honey, mustard, egg, anchovy paste, ranch seasoning, nonfat plain Greek yogurt, almond milk, water, dill, chives, garlic powder, walnut pieces, feta cheese, jalapeño seeds, MCT/coconut/avocado/sesame oil, balsamic vinegar, red wine vinegar, apple cider vinegar, white wine vinegar, dried basil, dried oregano, dried spices, dried thyme, dried cilantro, dried dill, dried chives, dried scallions, dried ginger, dried tarragon, dried parsley, dried mustard, dried red pepper, dried black pepper, poppy seeds, lime juice, soy sauce, lemon/lime zest, egg yolks, Dijon mustard, avocado, natural ingredients |
| Serving size | Pay attention to the serving size on the label, as many dressings may contain more carbs or calories than you expect |
| Flavor | Choose a flavor you enjoy and will use frequently |
| Brand reputation | Look for reputable and well-known brands with high-quality, healthy products |
What You'll Learn
Store-bought keto salad dressings
When it comes to store-bought keto salad dressings, there are a few things to keep in mind. Firstly, look for dressings with fewer than 5 grams of net carbs per serving to stay within your daily carb limit. Secondly, opt for dressings made with healthy fats like avocado oil, olive oil, or coconut oil, which will help keep you in ketosis and provide essential nutrients. Thirdly, check the ingredients list to avoid added sugars, artificial sweeteners, and other harmful additives like high fructose corn syrup and hydrogenated oils.
- Primal Kitchen Ranch Dressing: Made with avocado oil, organic eggs, and vinegar, this dressing contains only 2 grams of net carbs per serving. Primal Kitchen also offers a delicious Caesar Dressing and Marinade.
- Primal Kitchen Green Goddess Dressing: This dressing is made with avocado oil and is free from soy, dairy, gluten, added sugars, and artificial preservatives.
- Tessemae's Lemon Garlic Dressing: This dressing is made with high-quality ingredients like organic extra-virgin olive oil, lemon juice, and garlic, making it both keto-friendly and Whole30 approved.
- Hidden Valley Original Ranch Salad Dressing: This classic dressing is made with simple, keto-friendly ingredients and has only 2 grams of net carbs per serving.
- Chosen Foods Avocado Oil Dressings: These dressings come in various flavors like Lemon Garlic, Caesar, and Ranch. They are made with healthy avocado oil and natural ingredients.
- Ken's Steak House Blue Cheese Dressing: A classic dressing with just 1 gram of net carb per serving, made with keto-friendly ingredients like blue cheese, sour cream, and vinegar.
- Walden Farms Salad Dressings: These dressings are perfect for those on a strict keto diet as they are calorie-free, carb-free, and sugar-free. They offer a range of flavors like Caesar, Italian, and Ranch.
While these store-bought options are convenient, it is worth noting that making your own keto salad dressings at home ensures that you know exactly what goes into your dressing and can customize it to your taste preferences.
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Homemade keto salad dressings
Basic Keto Dressing
A simple combination of olive oil, vinegar, lemon juice, Dijon mustard, salt, and pepper is a great base for a keto salad dressing. You can adjust the amounts of each ingredient to suit your taste preferences and desired consistency. This dressing provides a good balance of healthy fats and low carbohydrates, making it a keto-friendly option.
Italian Vinaigrette
For a more Italian-inspired flavour, you can make an Italian vinaigrette by adding red wine vinegar, Italian herbs, and garlic to the basic keto dressing. Dried herbs such as basil and oregano can be used, or you can add fresh herbs like parsley for a more vibrant flavour.
Blue Cheese Dressing
A tangy and creamy blue cheese dressing can be made by mixing sour cream, mayonnaise, heavy cream or yoghurt, lemon juice, salt, and pepper with crumbled blue cheese. This dressing goes well with mixed green salads and can also be used as a dipping sauce for vegetables.
Ranch Dressing
A classic ranch dressing can be made by combining mayonnaise, sour cream, chives, dill, garlic powder, salt, and pepper. You can thin the dressing with heavy cream or water to achieve your desired consistency. This dressing is versatile and can be used as a dip for vegetables or a topping for salads.
Avocado Dressing
Avocados are a great source of healthy fats, making them an excellent base for a keto salad dressing. You can blend avocados with oil, lemon or lime juice, and vinegar to create a creamy and nutritious dressing. Season with salt and pepper to taste.
Caesar Dressing
A popular Caesar dressing can be made by blending olive oil, parmesan cheese, garlic, lemon juice, Dijon mustard, and anchovy paste. You can also add mayonnaise and an egg to thicken the dressing. This dressing is perfect for Caesar salads, of course, but can also be used as a marinade for meat or poultry.
There are endless possibilities for creating your own keto salad dressings at home. You can experiment with different combinations of oils, vinegars, citrus juices, herbs, and spices to find your favourite flavours. By making your own dressings, you can ensure they align with your keto diet while also enjoying delicious and versatile toppings for your salads.
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Ingredients to look for in keto salad dressings
When it comes to keto salad dressings, it's important to look for ingredients that are low in carbs and high in healthy fats. Here are some specific ingredients to look for when choosing or making your own keto salad dressing:
Oils
A good keto salad dressing should have a type of fat or oil listed as one of the primary ingredients. Extra virgin olive oil, avocado oil, walnut oil, and MCT oil are all excellent choices. These oils provide a good source of healthy fats, which is essential on a keto diet.
Natural Acids
Natural acids like lemon juice and vinegar (especially apple cider vinegar) can add a tangy, citrusy flavour to your dressing. They also have the added benefit of being close to nature and helping to boost ketone production.
Herbs and Spices
Herbs and spices are a great way to add flavour to your dressing without adding carbs or unhealthy additives. Look for ingredients like garlic, parsley, basil, oregano, and mustard. These ingredients can also have health benefits, like the garlic in the Creamy Cilantro Lime Dressing, which has antimicrobial properties.
Dairy
Some keto salad dressings include dairy products like sour cream, mayonnaise, yogurt, and cheese. These ingredients add creaminess and a tangy flavour to the dressing. Just be mindful of the type of dairy used, as some may contain added sugars or other unwanted ingredients.
Sweeteners
If you have a sweet tooth, look for keto-friendly sweeteners like erythritol, stevia, or other sugar substitutes. These can add a touch of sweetness to your dressing without kicking you out of ketosis.
Other Add-Ins
Depending on your taste preferences, you might want to look for ingredients like anchovy paste, Worcestershire sauce, pickles, or chives. These can add a savoury, briny flavour to your dressing.
Remember, when choosing a store-bought keto salad dressing, always read the nutrition label and ingredient list to ensure it aligns with your keto diet goals.
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Ingredients to avoid in keto salad dressings
When it comes to keto salad dressings, it's important to be mindful of the ingredients to ensure they align with the keto diet's high-fat, low-carb approach. Here are some ingredients to avoid when selecting or making your own keto salad dressing:
High Fructose Corn Syrup and Added Sugars:
High fructose corn syrup is a sweetener derived from corn starch that is commonly used in processed foods, including salad dressings. It is high in fructose, which can spike blood sugar levels and contribute to health issues. Added sugars, in general, can quickly increase the carbohydrate content of a dressing, taking it out of the keto-friendly range. Always check the ingredient list and nutrition label to ensure no added sugars are lurking in your dressing.
Artificial Sweeteners:
While artificial sweeteners can provide sweetness without the carbs, some people prefer to avoid them due to potential health concerns and their impact on taste. Common artificial sweeteners include aspartame, sucralose, and saccharin. If you're concerned about these ingredients, opt for natural sweeteners like stevia or erythritol.
Hydrogenated Oils and Unhealthy Fats:
Hydrogenated oils, also known as trans fats, are often used in processed foods to improve shelf life and texture. However, they have been linked to negative health effects, including increased levels of "bad" LDL cholesterol. When choosing a keto salad dressing, look for healthy fats like avocado oil, olive oil, or coconut oil. These oils are rich in monounsaturated and polyunsaturated fats, which are considered more beneficial for heart health.
Carb-Heavy Ingredients:
Some salad dressings may use ingredients that are high in carbohydrates, such as various starches or thickeners. These can quickly add up and take a dressing out of the keto-friendly range. Always check the nutrition label to ensure the dressing has fewer than 5 grams of net carbs per serving. Net carbs are calculated by subtracting fibre and sugar alcohols from the total carbohydrate content.
Unnecessary Additives and Preservatives:
When selecting a store-bought keto salad dressing, it's best to choose options with simple, recognisable ingredients. Avoid dressings with a long list of unpronounceable additives and preservatives. Opt for brands known for their commitment to using whole, natural ingredients.
High-Sugar Flavours:
While many salad dressings are keto-friendly, certain flavours are more likely to be packed with sugar. Traditional honey-mustard dressing, for example, often contains a significant amount of honey or other sweeteners, making it less suitable for a keto diet. Similarly, some pre-bottled vinaigrettes can be high in sugar, so it's important to read the labels carefully.
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Tips for choosing salad dressings at restaurants
When choosing a salad dressing at a restaurant, there are a few things to keep in mind to ensure it aligns with your keto diet. Here are some tips to help you make the best choice:
- Check the Ingredients: Take a close look at the ingredients list. Avoid dressings with added sugars, artificial sweeteners, or other harmful additives. Stay away from dressings that contain high fructose corn syrup, hydrogenated oils, or other unhealthy ingredients. Instead, opt for those made with healthy fats like avocado oil, olive oil, or coconut oil. These oils will not only help you stay in ketosis but also provide essential nutrients.
- Consider the Carb Content: Keep an eye on the total carbohydrate content and net carbs. Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbs. As a general guideline, choose dressings with fewer than 5 grams of net carbs per serving to stay within your daily carb limit.
- Evaluate the Fat Content: Since the keto diet is high in fat, look for dressings that align with this. Some good options include Primal Kitchen's Ranch Dressing and Caesar Dressing, which are made with avocado oil and contain only 2 grams of net carbs per serving. You can also opt for a simple combination of olive oil and vinegar, which is keto-friendly and allows you to control the ingredients.
- Pay Attention to Serving Size: Be mindful of the serving size listed on the label. Many dressings may appear to have fewer carbs or calories, but the serving size may be smaller than you expect. Make sure to measure out the appropriate amount to stay within your desired intake limits.
- Choose a Flavor You Enjoy: It may seem obvious, but selecting a dressing flavor you genuinely like is essential. If you don't enjoy the taste, you may be less inclined to eat salads, which can hinder your progress on the keto diet. Choose a flavor that you will look forward to and use frequently.
- Opt for Reputable Brands: Look for brands known for their high-quality, healthy products. Research reviews or ask for recommendations from other keto dieters to find the best options. Some reputable brands offering keto-friendly dressings include Primal Kitchen, Tessemae's, and Chosen Foods.
Remember, when in doubt, you can always ask the restaurant staff for more information about the ingredients and nutritional content of their salad dressings. With these tips in mind, you can make informed choices that support your keto diet goals while still enjoying delicious salads.
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Frequently asked questions
Examples of store-bought keto salad dressings include Primal Kitchen Ranch Dressing, Walden Farms Salad Dressings, and Tessemae's Lemon Garlic Dressing.
When choosing a keto salad dressing, look for ingredients such as vinegar (e.g., wine vinegar, apple cider vinegar), olive oil, avocado oil, or other healthy fats. Avoid added sugars, artificial sweeteners, and unhealthy additives.
You can make your own keto salad dressings using various combinations of olive oil, vinegar, dijon mustard, salt, pepper, lemon juice, garlic, and herbs. For a basic keto dressing, try mixing 3 tablespoons of olive oil, 2 tablespoons of vinegar, 1 tablespoon of lemon juice, 1 tablespoon of dijon mustard, and salt and pepper to taste.
