The ketogenic diet, known for its low-carb, moderate-protein, and high-fat intake, has been shown to have several health benefits.
With culinary creativity and the advancements in food science, this restrictive, almost-unsustainable diet is now much easier to follow.
Non-starchy vegetables, such as salad greens, are a terrific option for keto dieters. Still, making a tasty, keto-friendly salad dressing that goes beyond vinegar and plain oil can be challenging.
So here are 11 ‘blow your mind good’ keto salad dressing that holds ≤ 4 gram of carbs.
1. Keto Italian Vinaigrette
Keto Italian vinaigrette can serve as a staple for keto dieters. Its ingredients are almost present in most people’s pantries.
Ingredients
1 tbsp Italian seasoning
4 tbsp red wine vinegar
1-cup (240-ml) light olive oil
1/2 tsp salt
1/4 tsp ground black pepper
1 tbsp Dijon mustard
Instructions
- Mix all ingredients in a container with a lid.
- Shake and let it rest for 30 minutes for the flavors to develop.
- Refrigerate for up to a week.
Nutrition Facts
A 30-ml (2 tbsp) serving holds:
Calories: 198
Carbs: minimal
Protein: < 1 gram
Fat: 22 grams
2. Homestyle Ranch
Homestyle ranch made with mayo, sour cream, and heavy whipping cream provides the same flavor with the traditional ranch dressing made with buttermilk. What’s more, it contains lesser carb and more fat content.
Ingredients
1/2 cup (120 grams) mayo
1/2 cup (120 grams) sour cream
1/4 cup (60 ml) heavy cream
1 tsp garlic powder
1 tsp chopped chives
1 tsp dried dill
1 tsp onion powder
1–2 tsp fresh lemon juice
Salt and pepper
Instructions
- Mix all ingredients in a container or bowl with a lid.
- Stir well.
- Serve or refrigerate for a few hours.
Nutrition Facts
A 30-ml serving holds:
Calories: 84
Carbs: 2 grams
Protein: 1 gram
Fat: 8 grams
Is Kraft Ranch Dressing Keto?
As long as you use it responsibly and moderately, it can be suitable for keto dieters.
3. Creamy Jalapeño-Cilantro Dressing
Creamy jalapeño-cilantro dressing brings a brightening touch to salads, as well as grilled meats and vegetables.
Ingredients
1/2 cup (25 grams) chopped cilantro
1/2 cup (120 grams) Greek yogurt or sour cream
1/2–1 cup chopped jalapeño
6 peeled garlic cloves
1/4 cup (60 ml) water
1 tsp salt
Instructions
- Combine all ingredients in a food processor (e.g., blender) until smooth.
- Let it rest for 15–20 minutes to develop flavors.
Nutrition Facts
A 30-ml serving holds:
Calories: 41
Carbs: 1 gram
Protein: 1 gram
Fat: 3 grams
4. Keto Honey-Mustard Dressing
Aside from salad, keto honey-mustard dressing can also serve as a dipping sauce for any keto finger foods.
Ingredients
1/2 cup (120 grams) full-fat sour cream
1/4 cup (60 ml) Dijon mustard
1/4 cup (60 ml) water
1 tbsp (15 ml) apple cider vinegar
1 tbsp (10 grams) granular erythritol or any keto sweetener
Instructions
- Put all ingredients in a mixing bowl and whisk to mix.
- Refrigerate for up to 14 days.
Nutrition Facts
A 30-ml serving holds:
Calories: 38
Carbs: minimal
Protein: < 1 gram
Fat: 2.5 grams
5. Creamy Keto Blue Cheese Dressing with Chives
Creamy keto blue cheese dressing with chives is perfect not only for plain greens, but also for chicken wings. Unlike many bottle varieties, this contains no added chemicals.
Ingredients
1 tbsp (15 ml) lemon juice
1 cup (230 grams) mayo
1 tsp (5 ml) Worcestershire sauce
1/2 cup (120 grams) sour cream
3/4 cup (115 grams) crumbled blue cheese
1/4 cup (10 grams) chopped fresh chives
1 tsp garlic powder
1/2 tsp salt
1/2 tsp black pepper
Instructions
- Add and whisk together all ingredients to a medium bowl until completely combined.
Nutrition Facts
A 30-ml serving holds:
Calories: 106
Carbs: 1 gram
Protein: 1 gram
Fat: 12 grams
6. Wasabi-Cucumber-Avocado Dressing
Wasabi-cucumber-avocado dressing is especially refreshing on a hot summer day. But it can also be paired with fresh veggies for a low-carb option at any season. You can adjust the wasabi powder depending on your preferred level of heat.
Ingredients
1 avocado
2–4 stalks green onion
1/2 finely chopped cucumber
2 tbsp (30 ml) avocado oil
Juice of 1/2 lime
2 tsp (10 ml) apple cider vinegar
2 tbsp (15 grams) wasabi powder
1/2 tsp garlic powder
1/4 tsp salt
Instructions
- Mix all ingredients in a food processor (e.g., blender) and pulse until smooth.
Nutrition Facts
A 30-ml serving holds:
Calories: 75
Carbs: minimal
Protein: 1 gram
Fat: 7 grams
7. Asian Peanut Dressing
Asian peanut dressing captures the essence of any great peanut sauce while leaving out the sugar. This can be used to top your favorite mixed greens or as a marinade for chicken satay.
Ingredients
1/3 cup (80 grams) natural peanut butter
2 tbsp (30 ml) soy sauce
2 tbsp (30 ml) vinegar
1/4 cup (60 ml) hot water
1 lime, juiced
1 tsp minced ginger
1 tsp garlic
1 tsp pepper
Instructions
- Blend all ingredients in a food processor (e.g., blender) until smooth.
- Refrigerate for up to 10 days.
- Add a few drops of stevia extract to add sweetness.
Nutrition Facts
A 30-ml serving holds:
Calories: 91
Carbs: 4 grams
Protein: 2 grams
Fat: 7 grams
8. Keto Thousand Island Dressing
Keto Thousand Island dressing satisfies your taste buds while keeping carbs low. It combines the right amount of acidity (from vinegar and ketchup) and sweetness (from stevia).
Ingredients
1 cup (230 grams) mayo
1 tbsp (15 ml) apple cider vinegar
2 tbsp (35 grams) ketchup (reduced-sugar)
2 tbsp (20 grams) chopped pickles
2 tbsp (20 grams) chopped onion
1/8 tsp of stevia
Salt and pepper
Instructions
- Divide the finely chopped onions and pickles to have two distinct 1-tbsp servings for each.
- Mix all ingredients, except for 1 tbsp each of the finely chopped pickles and onion, in a food processor (e.g., blender) and blend until smooth.
- Stir in the remaining chopped pickles and onions.
- Transfer the dressing into a jar.
- Refrigerate for at least 30 minutes to let the flavors develop.
Nutrition Facts
A 15-ml serving holds:
Calories: 96
Carbs: minimal
Protein: < 1 gram
Fat: 10 grams
9. Five-minute Keto Caesar Dressing
This five-minute keto Caesar dressing is another quick and simple Caesar salad that contains minimal carbs.
Ingredients
2 tbsp (30 ml) fresh lemon juice
1 1/2 tsp (10 grams) anchovy paste
1 tsp (5 ml) Worcestershire sauce
1 1/2 tsp (10 grams) Dijon mustard
3/4 cup (175 grams) mayo
3 garlic cloves, chopped
Salt and pepper
Instructions
- Add and whisk together the chopped garlic, lemon juice, anchovy paste, Worcestershire sauce, and Dijon mustard to a medium bowl.
- Add mayo and whisk again until combined.
- Add salt and pepper.
Nutrition Facts
A 15-ml serving holds:
Calories: 100
Carbs: minimal
Protein: < 1 gram
Fat: 10 grams
10. Keto Raspberry-Tarragon Dressing
Keto raspberry-tarragon dressing provides a solid dose of antioxidants with the added bonus of MCT oil to fuel ketosis. This dressing is perfect for any type of greens. What’s more, it can also be used to marinate good protein sources, including chicken and salmon.
Ingredients
1 1/2 tsp fresh tarragon
1/2 cup (60 grams) of mashed fresh raspberries
1/2 cup (120 ml) olive oil
1/4 cup (60 ml) MCT oil
1/4 cup (60 ml) apple cider vinegar
2 tbsp (30 grams) Dijon mustard
1/4 tsp keto sweetener
Pinch of salt
Instructions
- With the exception of raspberries, mix all ingredients in a bowl.
- Whisk for ~ 15 seconds until creamy.
- Add the mashed fresh raspberries.
- Stir well to combine.
- Adjust to preferred sweetness.
Nutrition Facts
A 30-ml serving holds:
Calories: 158
Carbs: 1 gram
Protein: < 1 gram
Fat: 17 grams
11. Green Goddess Salad Dressing
Green goddess salad dressing is made with fresh ingredients, making it a real treat as compared to a store-bought salad dressing.
Ingredients
1 cup mayonnaise
1/2 cup sour cream
1/4 cup chopped green pepper
1/4 cup packed fresh parsley sprigs
3 anchovy fillets
2 tbsp lemon juice
1/8 tsp Worcestershire sauce
2 coarsely chopped green onion tops
1 peeled garlic clove
1/4 tsp pepper
Instructions
- Combine all ingredients in a blender.
- Cover and process until smooth.
- Transfer to a jar or bowl.
- Cover and refrigerate.
Nutrition Facts
A 2-tbsp serving holds:
Calories: 109
Carbs: 1 gram
Protein: 1 gram
Fat: 12 grams
Unsuitable Dressings for Keto Dieters and Buying Tips
Not all low-carb, high-fat salad dressings are suitable for a keto diet. Some may be packed with added sugar.
Some salad dressings not suitable for a keto diet include the following:
- Traditional honey-mustard dressing
- Pre-bottled vinaigrettes
- Fat-free salad dressing
- Catalina dressing
- French dressing
You can either buy at the store or make your own fresh keto salad dressing at home. There are also good keto salad dressing at restaurants.
When at the store for a keto salad dressing, take note of the following:
- The first ingredient should be a type of healthy fat, like MCT, olive, and avocado oil. It is important that a keto salad dressing recipe has olive oil or any other healthy fat.
- As much as possible, the ingredients should be as close to nature, including lemon juice, herbs, spices, and vinegar.
- Make sure there is no added sugar.
Conclusion
The keto diet has recently gained popularity due to its weight loss and other beneficial effects.
While this very-low-carb, high-fat diet can be restrictive, creative recipes can mimic the old high-carb favorite flavors with minimal carbs.
Most of the abovementioned keto salad dressings can be stored in the refrigerator for a week or two, which gives you an array of salad dressings to choose from.
These dressings, made with whole-good ingredients and healthy fat, are sure to add life to your keto lifestyle.
