Keto-Friendly Dressings: What's Safe And What's Not?

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, creative recipes can provide the flavours of old high-carb favourites with minimal carbs. Many salad dressings are keto-friendly, as long as they are not packed with added sugar. When shopping for keto salad dressings, look for products with a high fat, low sugar content, a short list of ingredients, and no added sugars.

Some examples of keto-friendly dressings include:

- Italian vinaigrette

- Blue cheese

- Ranch

- Thousand Island

- Caesar

- Raspberry vinaigrette

- Avocado oil

Keto-friendly store-bought dressings

When it comes to store-bought dressings, the keto-friendly options are often limited. However, there are still some great choices available that will add flavour to your meals and help you stay in ketosis. Here are some keto-friendly store-bought dressing options:

Primal Kitchen

Primal Kitchen offers a range of keto-approved dressings, including a Caesar dressing that is also Whole30- and paleo-approved. Their BBQ Ranch Dressing combines avocado oil and white balsamic vinegar with a variety of spices.

Sir Kensington's

Sir Kensington's Avocado Oil Ranch Dressing is made with 100% avocado oil, free-range eggs, nutritional yeast, and dill. It's creamy, fresh, and clean.

Yo Mama’s Foods

Yo Mama’s Foods Ranch Salad Dressing is a keto-friendly option with only 1 net carb per 2-tablespoon serving.

One & Only

One & Only offers an Italian Salad Dressing made with organic ingredients like oregano, onion powder, and white wine vinegar. It's sugar-free and has 12 grams of fat, making it a great keto option. They also have a Champagne Salad Dressing, which is canola-based and has a refreshing champagne zest with lemon and white vinegar.

LEMONETTE

LEMONETTE offers a Mediterranean Herb Dressing packed with flavour from Mediterranean herbs like sumac. It has no artificial colours, preservatives, sweeteners, or additives. You can use it as a salad dressing, marinade for meats and veggies, or topper for fruit.

Bragg

Bragg Organic Vinaigrette Dressing has apple cider vinegar and extra virgin olive oil as its first two ingredients, making it a good choice for keto dieters.

Kumana

Kumana Avocado Sauce is a spicy salad topper packed with avocados, jalapeño chili peppers, green bell peppers, and cilantro. It's super low in calories, with only 15 calories per 1-tablespoon serving. You can also use it as a marinade or mix it with ranch or mayo for extra tang.

Skinnygirl

Skinnygirl offers a Raspberry Vinaigrette that can also be used as a marinade or dipping sauce. It's sugar-free and fat-free, making it a good option for those watching their calorie intake.

Chosen Foods

Chosen Foods has a Lemon Garlic Dressing made with avocado oil, lemon juice, garlic, and salt. It's tangy and keto-friendly. They also offer a Garden Goddess Dressing with tahini and a handful of herbs, adding an herbaceous, fresh flavour.

Chef Bricker's

Chef Bricker's Brick House Creamy Garlic Herb Dressing is a mustard-based keto dressing that also works as a marinade, cole slaw, or spread.

Tessemae's

Tessemae's Organic Balsamic Vinaigrette gets a modern keto spin with sunflower oil and extra-virgin olive oil. It uses natural ingredients like garlic, mustard, and sea salt instead of artificial flavourings.

Garlic Expressions

Garlic Expressions Garlic Vinaigrette is super garlicky and tangy from the apple cider vinegar. It contains a small amount of added cane sugar, so just make sure it fits within your daily macros.

Fody

Fody's Vegan French Salad Dressing is based on extra virgin olive oil and packed with herbs like white pepper, chives, and rosemary. It's also FODMAP-friendly.

Dress It Up

The Dress It Up champagne vinaigrette is mild, mellow, and slightly sweet. It's made with minimal ingredients: olive oil, balsamic vinegar, champagne vinegar, garlic, dijon mustard, and sea salt.

Saucy Lips

Saucy Lips dressings come in unique flavours like Zesty Cilantro and Pineapple Thai. They're friendly for various diets, including vegan, paleo, Atkins, and keto, and they're also gluten-, dairy-, and soy-free.

Homemade keto salad dressings

Homemade salad dressings are a great way to ensure your keto meals are tasty and exciting. With a few simple ingredients, you can create a variety of delicious dressings that will keep your keto diet interesting and enjoyable. Here are some ideas for homemade keto salad dressings to get you started:

Basic Keto Salad Dressing:

This simple dressing uses just a few staple ingredients and can be whipped up in minutes. It's a versatile base that you can customise with additional herbs and spices.

Ingredients:

• Olive oil
• Lemon juice or balsamic vinegar
• Salt and pepper
• Fresh or dried herbs (basil, oregano, parsley)

Keto Italian Dressing:

A classic vinaigrette with an Italian twist. This dressing goes well with a variety of salads and can also be used as a marinade for meats or vegetables.

Ingredients:

• 3 tablespoons olive oil
• 1 tablespoon white wine vinegar
• 1/2 tablespoon lemon juice
• 1 clove garlic, minced
• 1 tablespoon parsley, chopped
• 1/4 teaspoon dried basil
• 1/4 teaspoon dried oregano
• Salt and pepper to taste

Keto Caesar Dressing:

A creamy and tangy dressing that pairs perfectly with mixed green salads. The addition of anchovy paste gives it a unique savoury flavour.

Ingredients:

• 3 tablespoons olive oil
• 1/4 cup grated Parmesan cheese
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 1 teaspoon anchovy paste (optional)

Keto Blue Cheese Dressing:

A rich and indulgent dressing that's perfect for blue cheese lovers. It adds a creamy texture and a sharp flavour to your salads.

Ingredients:

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

Keto Thousand Island Dressing:

A zesty and slightly sweet dressing that's perfect for those who like a bit of sweetness in their salads. It also works well as a dipping sauce.

Ingredients:

• 2 tablespoons keto ketchup
• 2 teaspoons Worcestershire sauce
• 2 tablespoons finely chopped pickles
• Salt and pepper to taste

Keto Honey Mustard Dressing:

A sweet and tangy dressing that's perfect for those who like a bit of sweetness with their greens. It also works well as a dipping sauce for keto-friendly finger foods.

Ingredients:

• 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

Tips for Making Homemade Keto Salad Dressings:

• Always use healthy fats like olive oil, avocado oil, or MCT oil as your base.
• Avoid added sugars and opt for natural sweeteners like erythritol if needed.
• Fresh herbs and spices add flavour and keep your dressings interesting.
• Don't be afraid to experiment and create your own unique combinations.
• Store your homemade dressings in airtight containers in the refrigerator for up to 2 weeks.

Ingredients to look for

When choosing a salad dressing for a keto diet, it's important to check the ingredients list. The first ingredient should be a type of fat or oil, such as olive, avocado, or MCT oil.

A keto-friendly dressing should be high in fat and low in carbohydrates. In addition to oil, some other keto-friendly ingredients to look for include:

• Vinegar (especially wine vinegar or apple cider vinegar)
• Lemon juice
• Mustard (especially Dijon)
• Herbs and spices
• Natural sweeteners (in small amounts)

It's important to avoid added sugars, which can be listed under various names ending in "syrup" or "-ose", such as fructose and glucose. Natural sweeteners like honey and maple syrup should also be avoided. Other ingredients to watch out for include:

• High fructose corn syrup
• Evaporated cane juice
• Fruit juice concentrates
• Inflammatory oils like canola oil, soybean oil, and vegetable oil

Ingredients to avoid

When choosing a salad dressing for a keto diet, it is important to check the ingredients list carefully. The first ingredient should be a type of fat or oil, such as olive, avocado, or MCT oil. The dressing should be high in fat and low in carbohydrates.

There are several ingredients that you should avoid when choosing a keto-friendly salad dressing:

• Added sugars: Watch out for products that list added sugars under different names, such as those ending in "syrup" or "-ose" (e.g. fructose and glucose). Natural sweeteners like honey and maple syrup are also forms of sugar that should be avoided.
• High fructose corn syrup: This is a common sweetener that is best avoided on a keto diet.
• Evaporated cane juice: This is another form of added sugar that is not keto-friendly.
• Fruit juice concentrates: Fruit juices are high in natural sugars and should be avoided in salad dressings.
• "Light" dressings: These are often targeted at people trying to lose weight, but they tend to be low in fat and high in sugar, making them unsuitable for a keto diet.
• Pre-bottled vinaigrettes: While not all pre-bottled vinaigrettes are unsuitable, many of them contain added sugars and are best avoided.
• Unhealthy additives: Many commercially available dressings contain added sugar and other unhealthy additives and artificial ingredients. It is best to choose a product with minimal ingredients and no added sugars.
• Inflammatory oils: Opt for dressings that only contain healthy oils such as coconut oil, olive oil, or avocado oil. Avoid inflammatory oils like canola oil, soybean oil, and vegetable oil.

Tips for choosing salad dressings at restaurants

When choosing salad dressings at restaurants, there are a few things to keep in mind to ensure they align with a keto diet. Here are some tips to help you make the right choices:

• Prioritize oil-based dressings: Look for dressings that list a type of oil, such as olive, avocado, or MCT oil, as one of the first ingredients. These healthy fats are essential for maintaining ketosis.
• Avoid added sugars: Many store-bought and restaurant dressings contain added sugars, which can hinder your keto goals. Be wary of ingredients like high fructose corn syrup, evaporated cane juice, fruit juice concentrates, honey, and maple syrup. Opt for dressings with natural sweeteners like stevia instead.
• Choose simple, fresh ingredients: Whenever possible, opt for dressings made with simple, fresh ingredients like herbs, spices, lemon juice, and vinegar. These tend to be more keto-friendly and flavorful than heavily processed dressings.
• Be cautious of "light" dressings: Manufacturers often market "light" dressings towards individuals trying to lose weight. However, these dressings tend to be low in fat and high in sugar, making them unsuitable for a keto diet.
• Ask for ingredient information: If you're unsure about the ingredients in a particular dressing, don't hesitate to ask the restaurant staff. They may be able to provide you with an ingredients list or offer suggestions for keto-friendly options.
• Stick to classic keto-friendly choices: When in doubt, opt for classic keto-friendly dressings like blue cheese, ranch, Italian vinaigrette, or thousand island. These options are usually safe choices and can be easily found in most restaurants.
• Make special requests: If you're concerned about hidden ingredients, don't be afraid to make special requests. For example, you can ask for your salad to be dressed with extra virgin olive oil, butter, or cheese instead of a premade dressing.
• Plan ahead: If you know you'll be dining out, consider calling the restaurant ahead of time to inquire about their salad dressing options. This will allow you to make an informed decision and ensure you stay on track with your keto diet.

Remember, the key to staying keto-compliant at restaurants is to be mindful of the ingredients in your salad dressings. By following these tips, you can make informed choices and enjoy your dining experience while staying true to your keto diet.

Frequently asked questions