5 Keto Salad Dressings to Spice up Your Low-Carb Lifestyle

The ketogenic, or keto, diet is a very-low-carb, high-fat diet that has been shown to deliver several health benefits .

While this way of eating can be inherently 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 terrific option if you’re following a keto diet. Still, it can be tricky to find a tasty, low-carb salad dressing that goes beyond plain oil and vinegar.

Here are 5 keto-friendly salad dressings, all with 4 grams of carbs per serving or less.

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1. Homestyle ranch

While traditional ranch dressing is made with buttermilk, this recipe swaps it out for sour cream, mayo, and heavy cream, providing the same flavor profile with reduced carb and increased fat contents.

Ingredients

  • 1/2 cup (120 grams) of sour cream
  • 1/2 cup (120 grams) of mayo
  • 1/4 cup (60 ml) of heavy whipping cream
  • 1 tsp of chopped chives
  • 1 tsp of dried dill
  • 1 tsp of onion powder
  • 1 tsp of garlic powder
  • 1–2 tsp (5–10ml) of fresh lemon juice
  • Salt and pepper to taste

Instructions

  1. Combine all ingredients in a bowl or container with a lid.
  2. Stir well.
  3. Refrigerate for a couple of hours to serve chilled or serve it immediately at room temperature.

NUTRITION FACTSA 2-tablespoon (30-ml) serving provides:

  • Calories: 84
  • Fat: 8 grams
  • Carbs: 2 grams
  • Protein: 1 gram

2. Keto Italian vinaigrette

This keto spin on a great classic pairs well with almost any salad greens. With ingredients that most people have in their pantries, it can serve as a staple for your keto lifestyle.

Ingredients

  • 1 Tbsp of Italian seasoning
  • 1 cup (240 ml) of light olive oil
  • 4 Tbsp (60 ml) of red wine vinegar
  • 1/2 tsp of salt
  • 1/4 tsp of ground black pepper
  • 1 Tbsp (15 ml) of Dijon mustard

Instructions

  1. Combine all ingredients in a dressing container with a lid.
  2. Shake vigorously and let rest for 30 minutes to allow the flavors to develop.
  3. Store in the refrigerator for up to 7 days.

NUTRITION FACTSA 2-tablespoon (30-ml) serving provides:

  • Calories: 198
  • Fat: 22 grams
  • Carbs: minimal
  • Protein: less than 1 gram

3. Creamy jalapeño-cilantro dressing

With the spicy kick of jalapeño and freshness of cilantro, this simple dressing brings a brightening touch not only to salads but also grilled meats and vegetables.

Ingredients

  • 1/2 cup (25 grams) of chopped cilantro
  • 1/2 cup (120 grams) sour cream or Greek yogurt
  • 1/2–1 chopped jalapeño
  • 6 garlic cloves, peeled
  • 1 tsp of salt
  • 1/4 cup (60 ml) of water

Instructions

  1. Blend all ingredients in a blender or food processor until smooth.
  2. Let rest for 15–20 minutes to allow the flavors to develop.

NUTRITION FACTSA 2-tablespoon (30-ml) serving provides:

  • Calories: 41
  • Fat: 3 grams
  • Carbs: 1 gram
  • Protein: 1 gram

4. Keto honey-mustard dressing

This dressing is not only for salads but can also serve as a zesty dipping sauce for all your favorite keto finger foods.

Ingredients

  • 1/2 cup (120 grams) of full-fat sour cream
  • 1/4 cup (60 ml) of water
  • 1/4 cup (60 ml) of Dijon mustard
  • 1 Tbsp (15 ml) of apple cider vinegar
  • 1 Tbsp (10 grams) of granular erythritol or another keto-friendly sweetener

Instructions

  1. Add all ingredients to a mixing bowl and whisk to combine.
  2. Store in the refrigerator for up to 2 weeks.

NUTRITION FACTSA 2-tablespoon (30-ml) serving provides:

  • Calories: 38
  • Fat: 2.5 grams
  • Carbs: minimal
  • Protein: less than 1 gram

5. Keto Thousand Island dressing

This keto-friendly take on a classic dressing combines just the right amount of sweetness (from stevia) and acidity (from ketchup and vinegar) to satisfy your taste buds while keeping carbs low.

Ingredients

  • 1 cup (230 grams) of mayo
  • 2 Tbsp (35 grams) of reduced-sugar ketchup
  • 1 Tbsp (15 ml) of apple cider vinegar
  • 2 Tbsp (20 grams) of finely chopped pickles
  • 2 Tbsp (20 grams) of finely chopped onion
  • 1/8 tsp of stevia
  • Salt and pepper to taste

Instructions

  1. Divide the chopped pickles and onions so you have two separate 1-tablespoon servings for each.
  2. Combine all ingredients, except for 1 tablespoon each of onion and pickles, in a blender or food processor and blend until smooth.
  3. Stir in the remaining onions and pickles.
  4. Pour the dressing into a jar, place in your refrigerator, and let the flavors develop for at least 30 minutes.

NUTRITION FACTSA 1-tablespoon (15-ml) serving provides:

  • Calories: 96
  • Fat: 10 grams
  • Carbs: minimal
  • Protein: less than 1 gram

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