Keto-Friendly Salad Dressings: What's Allowed?

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.

Salads can be a great way to get important vitamins, minerals, and fiber on the keto diet. However, not all salad dressings are keto-friendly, as they often contain added sugars or make up for a lack of fat by adding carbs.

So, what should you look for in a keto salad dressing? Firstly, check the nutrition label for the total carbohydrate content and net carbs (total carbs minus fiber and sugar alcohols). Aim for dressings with fewer than 5 grams of net carbs per serving.

Secondly, look for dressings made with healthy fats like avocado oil, olive oil, or coconut oil. These will help keep you in ketosis and provide essential nutrients.

Thirdly, check the ingredients list for any added sugars, artificial sweeteners, or other harmful additives. Avoid high fructose corn syrup, hydrogenated oils, and other unhealthy ingredients.

Finally, pay attention to the serving size, as some dressings may contain more carbs or calories than you expect.

Some examples of keto-friendly salad dressings include:

- Primal Kitchen Ranch Dressing

- Hidden Valley Original Ranch Salad Dressing

- Chosen Foods Avocado Oil Dressings

- Ken's Steak House Blue Cheese Dressing

- Walden Farms Salad Dressings

Keto-friendly store-bought salad dressings

When it comes to store-bought salad dressings, there are a few things to keep in mind to ensure they align with the keto diet. Firstly, look for options with a high fat and low sugar content, and a relatively short list of ingredients. Ideally, the first ingredient listed should be a fat or oil, such as olive oil, avocado oil, or MCT oil. Avoid dressings with added sugars, including natural sweeteners like honey, and be cautious of products labelled as ""light" as these tend to be low in fat and high in sugar.

Primal Kitchen Ranch Dressing

This dressing is made with healthy fats like avocado oil and contains only 2 grams of net carbs per serving. It also includes organic eggs and vinegar, making it a tasty and keto-friendly option.

Primal Kitchen Green Goddess Dressing

This dressing is another great choice from Primal Kitchen. It's made with avocado oil and is free from common allergens and additives such as soy, dairy, gluten, and added sugars.

Tessemae's Lemon Garlic Dressing

Tessemae's offers a delicious lemon garlic dressing that is both keto-friendly and Whole30 approved. It's made with high-quality ingredients like organic extra-virgin olive oil, lemon juice, and garlic, adding flavour to your salads without kicking you out of ketosis.

Hidden Valley Original Ranch Salad Dressing

This classic ranch dressing is surprisingly keto-friendly! It's made with simple, keto-friendly ingredients and has only 2 grams of net carbs per serving, making it a tasty and convenient option.

Chosen Foods Avocado Oil Dressings

Chosen Foods offers a range of avocado oil-based dressings, including Lemon Garlic, Caesar, and Ranch flavours. These dressings are rich, satisfying, and made with natural ingredients, making them a good choice for keto dieters.

Ken's Steak House Blue Cheese Dressing

This classic blue cheese dressing is another great option, with just 1 gram of net carbs per serving. It's made with keto-friendly ingredients like blue cheese, sour cream, and vinegar, adding a tangy flavour to your salads.

Walden Farms Salad Dressings

If you're on a strict keto diet, Walden Farms offers a range of calorie-free, carb-free, and sugar-free dressings. They come in various flavours, including Caesar, Italian, and Ranch, so you can still enjoy your salads without compromising your diet.

Homemade keto salad dressings

It can be tricky to find a tasty, low-carb salad dressing that goes beyond plain oil and vinegar. While there are some store-bought options available, making your own keto salad dressing is the best way to ensure your food contains the correct fat-to-carbohydrate ratio. It also gives you greater control over what ingredients are in your food.

When making your own keto salad dressing, opt for ingredients that are high in fat and low in carbohydrates. Some ingredients to consider include:

• Vinegar (white vinegar, apple cider vinegar, red wine vinegar, or white wine vinegar)
• Oil (olive oil, avocado oil, MCT oil, or coconut oil)
• Mustard (Dijon mustard or horseradish mustard)
• Lemon juice
• Salt and pepper
• Herbs and spices (Italian seasoning, parsley, basil, oregano, chives, garlic powder, or black pepper)

Simply whisk together your desired ingredients in a small bowl until combined. Add extra salt and pepper as needed before adding the dressing to your salad. If you prefer a thinner consistency, you can thin out the dressing with a little water.

• Keto Italian vinaigrette: 1 tablespoon Italian seasoning, 1 cup light olive oil, 4 tablespoons red wine vinegar, 1/4 teaspoon ground black pepper, 1 tablespoon Dijon mustard
• Keto Caesar dressing: 3 tablespoons olive oil, 1/4 cup finely grated Parmesan cheese, 1 tablespoon lemon juice, 1 teaspoon Dijon mustard, 1 clove garlic (minced), 1 teaspoon anchovy paste (optional)
• Keto blue cheese dressing: 1/4 cup crumbled blue cheese, 1/4 cup sour cream or heavy cream, 1 tablespoon lemon juice, salt and pepper to taste
• Keto ranch dressing: 1/2 cup sour cream, 1/2 cup mayonnaise, 1/4 cup heavy whipping cream, 1 teaspoon chopped chives, 1 teaspoon onion powder, 1 teaspoon garlic powder, 1-2 teaspoons fresh lemon juice, salt and pepper to taste
• 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 Thousand Island dressing: 1 cup mayo, 2 tablespoons reduced-sugar ketchup, 1 tablespoon apple cider vinegar, 2 tablespoons finely chopped pickles, 2 tablespoons finely chopped onion, salt and pepper to taste
• Keto raspberry vinaigrette: Combine 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), a pinch of keto-friendly sweetener, and a pinch of salt. Whisk until creamy, then add 1/2 cup mashed raspberries and stir.

You can store your homemade keto salad dressing in the refrigerator, covered, for up to 2 weeks. Give it a gentle whisk before using it on your salad.

When buying store-bought keto salad dressings or choosing dressings at restaurants, look for options that are high in fat and low in sugar. Avoid "light" dressings, as these tend to be low in fat and high in sugar. Check the ingredient list and choose options that have a fat or oil listed as one of the first ingredients. Avoid added sugars, including natural sweeteners such as honey.

Avoiding store-bought salad dressings with hidden sugars

When following a keto diet, it's important to be mindful of hidden sugars in store-bought salad dressings. While these dressings may seem convenient, they often contain carbohydrates and added sugars that can sabotage your keto goals. Here are some tips to help you avoid these hidden sugars and make healthier choices:

• Read the Nutrition Labels: Always take the time to read the nutrition labels on store-bought salad dressings. Look out for hidden sugars, which can be listed under different names such as maltodextrin, sucralose, or other artificial sweeteners. Check the ingredient list and choose options with natural sweeteners like stevia or erythritol.
• Choose Natural Ingredients: Opt for salad dressings with ingredients that are close to nature, such as herbs, spices, lemon juice, and vinegar. Avoid dressings with artificial colours, flavours, and stabilizers like maltodextrin, which can irritate your stomach.
• Check the Fat Source: When selecting a keto-friendly salad dressing, pay attention to the type of fat used. Look for options that contain extra virgin olive oil, avocado oil, or MCT oil as their primary fat source. These healthy fats will not only enhance the flavour of your salad but also support your keto diet.
• Be Wary of "Light" Dressings: Many "light" or reduced-fat dressings make up for the lack of fat by adding more carbohydrates and sugars. These hidden sugars can quickly add up, kicking you out of ketosis. Always read the labels and choose full-fat options with fewer carbohydrates and no added sugars.
• Make Your Own Dressings: If you're unsure about store-bought options, consider making your own keto-friendly salad dressings at home. It's easier than you think! All you need are a few simple ingredients like olive oil, vinegar, mustard, and lemon juice. By making your own dressings, you can control the ingredients and ensure they align with your keto diet.
• Check the Carbohydrate Content: When examining the nutrition label, pay close attention to the carbohydrate content. Aim for salad dressings with 4 grams of carbohydrates or less per serving. This will help you stay within your daily carb limit and maintain ketosis.

Remember, the key to avoiding hidden sugars in store-bought salad dressings is to be an informed consumer. Take the time to read labels, understand the ingredients, and choose options that align with your keto diet. By making mindful choices, you can enjoy delicious salad dressings while staying true to your health and wellness goals.

The importance of fibre in keto-friendly salads

The ketogenic, or keto, diet is a very-low-carb, high-fat diet that has gained popularity in recent years. While it can be restrictive, it is not impossible to find tasty, low-carb options for your meals.

One common misconception about the keto diet is that it lacks fibre. In reality, there are plenty of keto-friendly, high-fibre foods that can be incorporated into your diet. Fibre is a crucial nutrient for digestive health, and most people do not consume enough of it. It is estimated that only about 5% of Americans consume adequate fibre.

Fibre has many health benefits. It aids digestion by adding bulk to stools, making them softer and easier to pass. It also helps to relieve constipation, which is a common issue for those starting the keto diet. Additionally, fibre helps you feel full and satisfied after meals, which can aid in weight loss. It also offers prebiotics, which are food for the good bacteria in your gut, keeping your stomach feeling balanced and healthy.

• Avocados: Avocados are a great source of both fibre and healthy fats. They are filling and can add a delicious creaminess to your salad.
• Seeds: Chia seeds, flax seeds, pumpkin seeds, and sunflower seeds are excellent sources of fibre. Chia seeds can be used to make a pudding or added to smoothies, while flax seeds can be used as a crunchy coating for fish or chicken.
• Nuts: Almonds, pecans, and hazelnuts are good choices for keto-friendly nuts that provide fibre and healthy fats.
• Vegetables: Broccoli, cauliflower, cabbage, Brussels sprouts, spinach, and collard greens are all low-carb, high-fibre vegetables that can be added to your salads.

When creating keto-friendly salads, it is important to focus on fibre-rich, low-carb ingredients. By incorporating a variety of these foods into your diet, you can ensure that you are getting adequate fibre while still adhering to the keto diet.

Keto-friendly salad dressing ingredients

When it comes to keto-friendly salad dressing ingredients, it's important to focus on items that are high in fat and low in carbohydrates. Here are some specific ingredients that you can use to make your own keto-friendly salad dressings at home:

• Vinegar: Opt for wine vinegar, apple cider vinegar, or white wine vinegar as your base.
• Oil: Olive oil is a great choice due to its rich flavour, but you can also use avocado oil or MCT oil.
• Mustard: Dijon mustard adds a peppery and umami flavour.
• Salt and Pepper: Season to taste.
• Lemon Juice: Adds a citrusy zing and helps balance the other ingredients.
• Herbs: Feel free to add fresh or dried herbs like parsley, basil, oregano, or chives.
• Cheese: Parmesan or blue cheese can add a savoury, creamy element.
• Cream: Sour cream or heavy cream will add richness and tanginess to your dressing.
• Mayonnaise: Mayonnaise is a common base for many keto dressings.
• Spices: Garlic (powder or cloves), anchovy paste, and Worcestershire sauce are popular additions.
• Sweeteners: If you're craving something sweet, use a keto-friendly sweetener like erythritol.
• Vegetables: Fresh or cooked vegetables like cucumber, avocado, or scallions can be blended into your dressing for added flavour and nutrition.

When making your own keto salad dressing, simply combine your desired ingredients in a bowl or blender and whisk or blend until smooth. You can adjust the ingredient quantities to suit your taste preferences and consistency desires. For a thinner dressing, add a bit of water. Always taste and adjust seasoning as needed.

Frequently asked questions