Best Salad Dressing Options For Your Keto Diet

The ketogenic diet is a low-carb, high-fat diet that has gained popularity in recent years for its health benefits and weight loss capabilities. When it comes to salad dressings, keto dieters should look for options that are high in fat and low in carbohydrates. While many store-bought dressings are suitable for the keto diet, some may be loaded with added sugars or carbohydrates. Therefore, it is important to read the ingredient label carefully.

A keto-friendly salad dressing will typically list a fat or oil, such as olive oil or avocado oil, as one of the first ingredients. It should also have minimal processing and be free from artificial additives and natural sweeteners like honey.

- Primal Kitchen Ranch Dressing

- Primal Kitchen Green Goddess Dressing

- Tessemae's Lemon Garlic Dressing

- Hidden Valley Original Ranch Salad Dressing

- Chosen Foods Avocado Oil Dressings

- Ken's Steak House Blue Cheese Dressing

- Walden Farms Salad Dressings

Keto Italian vinaigrette

A classic Italian vinaigrette is a popular dressing with a tangy flavour and a simple recipe. It's easy to make keto-friendly swaps to ensure this dressing fits into your lifestyle.

Ingredients

You'll need the following ingredients to make a keto Italian vinaigrette:

• Olive oil
• Vinegar (red wine, white wine, apple cider, or coconut)
• Italian seasoning
• Salt
• Pepper
• Lemon juice (optional)
• Garlic (fresh or powder)
• Onion powder
• Dijon mustard
• Monk fruit or Erythritol sweetener (optional)
• Parmesan cheese (optional)

Method

Add all the ingredients to a glass jar with a lid or a beaker. Shake vigorously until the dressing is emulsified. Allow the dressing to sit for at least 30 minutes so the flavours can develop. You can also add the ingredients to a bowl and whisk them together.

Storage

Store your keto Italian vinaigrette in an airtight container in the fridge. It will last for up to two weeks, or even a month, depending on the ingredients you use.

Serving Suggestions

Of course, this dressing is perfect for a salad, but you can also try it as a marinade for meat or vegetables, a dip for raw vegetables, drizzled on steak, or tossed with cooked noodles or pasta.

Tips

• Use olive oil that comes in a dark bottle and check it's cold-pressed and fairly fresh.
• If you like your dressing less sour, use less vinegar.
• If you prefer a creamier dressing, add some mayonnaise, sour cream, or yoghurt.
• If you're making a large batch, use small containers for storage and keep them in a dark, dry, cool place.
• If your dressing solidifies in the fridge, use a blender to combine the oil and vinegar before adding the other ingredients.

Creamy jalapeño-cilantro dressing

To make the dressing, simply blend all the ingredients together and let the mixture rest for 15-20 minutes to allow the flavours to develop. This dressing can be made in less than 30 minutes, including chill time, and has only one carb per serving. It is also versatile and can be used on various dishes, including salads, steaks, and tacos.

The taste of this creamy jalapeño-cilantro dressing is a perfect combination of creamy and spicy, with the jalapeño providing a kick at the back and the creaminess of the sour cream or Greek yogurt taking the front taste.

The recipe for this dressing is simple and straightforward, and it is a great option for those following a keto diet or looking for a tasty and low-carb salad dressing.

Lemonette Mediterranean herb dressing

The key ingredient in this dressing is sumac spice, which adds an earthy, tart, and salty kick to your meals. Sumac is a berry found in the Mediterranean region and is dried and ground into a coarse powder. Not only does it enhance the flavour of your food, but it also has antioxidant and anti-inflammatory properties, offering additional health benefits.

In addition to sumac, the dressing contains water, non-GMO sunflower oil, lemon juice, salt, dried spearmint, Aleppo pepper, and natural flavourings. It's free from artificial colours, preservatives, GMOs, gluten, soy, dairy, and cholesterol. This makes it a wholesome and natural choice for your keto diet.

So, if you're looking for a delicious and healthy keto salad dressing, Lemonette Mediterranean Herb Dressing is an excellent option. It's packed with flavour, compatible with various diets, and can be used in multiple ways. Give it a try and elevate your keto meals!

Avocado dressings

Avocados are a keto-friendly food, so it's no surprise that avocado dressings are a great choice when following a keto diet. Here are some delicious avocado dressing recipes to try:

Creamy Avocado Lime Dressing

This dressing is fresh, tangy, and versatile. It can be used as a dip, sauce, or salad dressing and pairs well with Mexican dishes. It has a net carb count of 1.4g per 2 tablespoons.

Ingredients:

• Avocados
• Olive oil
• Lime juice
• Cilantro
• Garlic
• Cumin
• Salt & pepper

Instructions:

Add all ingredients to a blender or food processor and blend until smooth. Adjust the consistency with water if needed. Store in the refrigerator.

Avocado Ranch Dressing

A creamy and healthy take on the classic ranch dressing, this recipe is perfect as a dip for veggies, a salad dressing, or even as a topping for grilled fish.

Ingredients:

• 1/2 large avocado, peeled and pitted
• 1 clove garlic, minced
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh chives, chopped
• 2 teaspoons apple cider vinegar
• 1 teaspoon fresh dill, chopped
• 1/2 teaspoon onion powder
• 1/4 teaspoon sea salt
• 1/8 teaspoon black pepper
• Mayonnaise
• Sour cream

Instructions:

In a large mixing bowl, fork-mash the avocado. Add the remaining ingredients and mix until well incorporated. Refrigerate for at least one hour before serving.

Wasabi-Cucumber-Avocado Dressing

This refreshing dressing is perfect for hot summer days but can also be enjoyed year-round. The wasabi powder can be adjusted to your preferred level of heat.

Ingredients:

• 2-4 stalks green onion
• 1/2 cucumber, finely chopped
• 2 tablespoons wasabi powder
• 2 tablespoons avocado oil
• 2 teaspoons rice or apple cider vinegar
• 1/2 teaspoon garlic powder

Instructions:

Combine all ingredients in a food processor or blender and pulse until smooth.

Blue cheese dressing

Ingredients:

• 1/2 cup (120 grams) of sour cream
• 1/4 to 1/2 cup (60-120 grams) of mayonnaise
• 1/4 to 1/2 cup (60-120 grams) of blue cheese crumbles
• 1 tablespoon of lemon juice
• 1/4 cup (60 ml) of milk of choice (unsweetened almond milk, coconut milk, heavy cream, or dairy milk)
• 1/2 teaspoon of garlic powder (optional)
• Salt and pepper to taste

Instructions:

• In a medium-sized bowl, mix together the sour cream, mayonnaise, blue cheese crumbles, lemon juice, milk, and garlic powder (if using).
• Season the mixture with salt and pepper to taste.
• Refrigerate the dressing until ready to serve.

This blue cheese dressing will last in the refrigerator for up to a week. It is perfect as a dip for vegetables or wings, or drizzled over a salad. You can adjust the consistency by adding more milk if you prefer a thinner dressing.

Frequently asked questions