Keto Salad Dressings: Best Options And Recipes

The ketogenic, or keto, diet is a very-low-carb, high-fat diet. While this way of eating can be limiting, advancements in food science and culinary creativity have made this diet much easier to follow.

Non-starchy vegetables like salad greens are low in carbs and a great option if you’re following a keto diet. However, it can be challenging to find a tasty, low-carb salad dressing that goes beyond plain oil and vinegar.

The best keto salad dressings will have a high fat, low sugar content, a relatively short ingredients list, oil or fat as the first ingredient, and no added sugars.

- Primal Kitchen Ranch Dressing

- Primal Kitchen Greek Dressing

- Tessemae’s Organic Creamy Caesar Dressing

- Primal Kitchen Green Goddess Dressing

- Tessemae’s Organic Lemon Garlic Dressing

- Newman’s Own Olive Oil and Vinegar Salad Dressing

- Tessemae’s Organic Balsamic Dressing

What oils and fats are best for keto salad dressing?

When it comes to keto-friendly oils and fats, there are plenty of options to choose from. Here are some of the best ones to use as a base for your keto salad dressing:

Oils

• Olive oil: Extra virgin olive oil is a great choice for keto salad dressings. It has a rich flavour that shines through when mixed with other ingredients.
• Avocado oil: Avocado oil is another healthy option that can add a creamy texture to your dressing.
• Walnut oil: Walnut oil has a unique flavour that can enhance the taste of your dressing.
• MCT oil: MCT oil is a great option for those following a keto diet as it can boost ketone production and help with the transition into ketosis.

Fats

• Avocado: Avocados are a keto-friendly food that can add creaminess and healthy fats to your dressing.
• Coconut milk: Coconut milk is a great way to add richness and creaminess to your dressing while staying keto-friendly.
• Egg yolks: Egg yolks are a natural source of healthy fats and can help emulsify your dressing, giving it a creamy texture.
• Nut butters: Tahini and other nut butters can add a unique flavour and healthy fats to your keto salad dressing.

When making your own keto salad dressing, simply choose one or a combination of these oils and fats as your base and blend them with herbs, spices, vinegar, and other flavour enhancers. Not only will your dressing taste delicious, but it will also provide a good dose of healthy fats, which is essential on a keto diet.

What ingredients should be avoided in keto salad dressing?

When choosing a keto salad dressing, it's important to avoid certain ingredients that may not align with the keto diet's principles. Here are the key ingredients to steer clear of when selecting or making your own keto salad dressing:

• Added sugars : Many store-bought dressings contain added sugars, which can quickly increase the carbohydrate content of your salad. Always read the ingredient list and nutrition label to identify any added sugars, such as honey, agave nectar, or high-fructose corn syrup.
• Carb-laden ingredients : Some dressings may compensate for a lack of fat by adding carbohydrates. Pre-bottled vinaigrettes, for instance, often contain higher amounts of carbs. Be cautious of dressings with a long list of processed ingredients, as these may contribute to a higher carb count.
• Vegetable oils : Vegetable oils, such as soybean oil, can be high in omega-6 fatty acids, which can promote inflammation in the body when consumed in excess. Opt for healthier oil choices, such as olive, avocado, or MCT oil.
• Artificial ingredients : It's best to avoid artificial additives, preservatives, and flavours. These can include ingredients like food colouring, hydrogenated oils, and artificial flavourings. Instead, choose dressings with natural ingredients, such as herbs, spices, lemon juice, and vinegar.
• Soy-derived ingredients : Soy-based ingredients, such as soy sauce or soy-derived additives, are often found in dressings. However, if you're following a strict keto diet, it's advisable to limit your soy intake due to its potential impact on insulin levels.

When in doubt, preparing your own keto salad dressing at home is a great option. That way, you have complete control over the ingredients and can ensure they align with your keto diet goals.

What are some examples of keto-friendly store-bought salad dressings?

When shopping for keto-friendly salad dressings, it's important to look for options with high fat and low carbohydrate content. This means opting for dressings made with healthy fats like avocado oil, olive oil, or coconut oil. Additionally, it's crucial to check the nutrition label for the total carbohydrate content and net carbs, which is calculated by subtracting fibre and sugar alcohols from total carbs. Aim for dressings with fewer than 5 grams of net carbs per serving to stay within your daily carb limit.

• 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, and added sugars. It has less than 1 gram of net carbs per serving.
• Tessemae's Lemon Garlic Dressing: This dressing is made with high-quality ingredients like organic extra-virgin olive oil, lemon juice, and garlic. It's 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 flavours like Lemon Garlic, Caesar, and Ranch. They are all made with healthy avocado oil and natural ingredients.
• Ken's Steak House Blue Cheese Dressing: A classic low-carb option, this dressing has just 1 gram of net carbs per serving and is made with keto-friendly ingredients like blue cheese, sour cream, and vinegar.
• Walden Farms Salad Dressings: These dressings are ideal for those on a strict keto diet as they are calorie-free, carb-free, and sugar-free. They offer a range of flavours like Caesar, Italian, and Ranch.
• Tessemae's Organic Creamy Caesar Dressing: A delicious dairy-free and low-carb option with just 1 gram of carbs per serving.
• Primal Kitchen Greek Dressing: A classic Greek salad dressing made with healthy avocado oil, organic herbs, and zesty spices. It has less than 1 gram of carbs per serving.
• Newman's Own Olive Oil and Vinegar Salad Dressing: A simple and tasty option with 1 gram of carbs per serving.
• Tessamae’s Organic Balsamic Dressing: A classic flavour combination made with high-quality ingredients, including Balsamic of Modena. It has 1 gram of carbs per serving.

How do you make keto salad dressing at home?

There are many ways to make keto-friendly salad dressings at home. The basic ingredients for a keto dressing include oils, fats, acids, herbs, and spices. Here are some recipes to get you started:

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 (to taste)
• 1/4 teaspoon pepper (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 (to taste)

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

• 1/4 cup blue cheese, crumbled
• 1/4 cup sour cream or heavy cream
• 1 tablespoon lemon juice
• Salt and pepper, to taste

Keto Thousand Island Dressing

• 2 tablespoons keto ketchup
• 2 teaspoons Worcestershire sauce
• 3 gherkins/whole pickles, chopped

Keto Russian Dressing

• 2 tablespoons keto ketchup
• 1-2 tablespoons shallots, finely chopped
• 1/2 tablespoon horseradish mustard (optional)
• 1/4 teaspoon smoked paprika

Keto French Dressing

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

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 Ranch Dressing

Follow a basic ranch dressing recipe, but swap out buttermilk for sour cream, mayo, and heavy cream to reduce carbs and increase fat content.

Creamy Jalapeño-Cilantro Dressing

• 1/2 cup chopped cilantro
• 1/2 cup sour cream or Greek yogurt
• 1/2-1 chopped jalapeño
• 6 garlic cloves, peeled
• 1/4 cup water

Wasabi-Cucumber-Avocado Dressing

• 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

Asian Peanut Dressing

• 1/3 cup natural peanut butter
• 1/4 cup hot water
• 2 tablespoons soy sauce
• 2 tablespoons vinegar
• 1 teaspoon minced ginger

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)
• 1/4 teaspoon keto-friendly sweetener
• Pinch of salt
• 1/2 cup fresh raspberries, mashed

What are the benefits of keto salad dressing?

The ketogenic, or keto, diet is a very-low-carb, high-fat diet that has been shown to deliver several health benefits. While the keto diet can be limiting, advancements in food science and culinary creativity have made this diet much easier to follow.

A keto salad dressing is generally high in fat and low in carbs and sugar. The benefit of keto salad dressing is that it can help you hit your daily macro needs while enjoying a tasty salad.

• High in Healthy Fats: Keto salad dressings are typically made with healthy fats like olive oil, avocado oil, or MCT oil. These fats can help boost ketone production and support the transition into ketosis.
• Low in Carbs and Sugar: Keto salad dressings are designed to be low in carbohydrates and sugar, which aligns with the keto diet's focus on limiting these nutrients.
• Adds Flavor: Keto salad dressings can make your salads more enjoyable by adding a variety of flavors, such as herbs, spices, lemon juice, or vinegar.
• Versatility: Many keto salad dressings are versatile and can be used not only on salads but also as marinades for meat, poultry, or seafood.
• Convenience: While you can make your own keto salad dressings at home, there are also several store-bought options available from brands like Hidden Valley Ranch, Primal Kitchen, and Chosen Foods. This convenience makes it easier to stick to your keto diet.
• Support Digestion and Mood: Loading up on leafy greens and vegetables is essential on the keto diet, and keto salad dressings can make these foods more palatable. Additionally, increasing your fiber intake through salads and veggies can support healthy digestion and improve your mood, according to a 2021 study in Clinical Nutrition.

In summary, keto salad dressings offer a range of benefits, including convenience, flavor, and support for your keto diet and overall health. They are a great way to enhance your meals while staying within the guidelines of the keto diet.

Frequently asked questions