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10 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 (1).

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 10 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

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

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    Nutrition facts

    A 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

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

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    Nutrition facts

    A 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

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

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    Nutrition facts

    A 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

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

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    Nutrition facts

    A 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

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

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    Nutrition facts

    A 1-tablespoon (15-ml) serving provides:

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

    6. Five-minute keto Caesar dressing

    Whip up this dressing in just five minutes, toss with some salad greens, and top with a bit of Parmesan cheese for a quick and simple Caesar salad with minimal carbs.

    Ingredients

    • 3 garlic cloves, finely chopped
    • 1 1/2 tsp (10 grams) of anchovy paste
    • 1 tsp (5 ml) of Worcestershire sauce
    • 2 Tbsp (30 ml) of fresh lemon juice — or the juice of 1/2 lemon
    • 1 1/2 tsp (10 grams) of Dijon mustard
    • 3/4 cup (175 grams) of mayo
    • Salt and pepper to taste

    Instructions

  • Add garlic, anchovy paste, Worcestershire sauce, lemon juice, and Dijon mustard to a medium bowl and whisk together.
  • Add mayo and continue to whisk until combined.
  • Add salt and pepper to taste.

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    Nutrition facts

    A 1-tablespoon (15-ml) serving provides:

    • Calories: 100
    • Fat: 10 grams
    • Carbs: minimal
    • Protein: less than 1 gram

    7. Creamy keto blue cheese dressing with chives

    Whether it’s chicken wings or just plain greens, this whole-food-based blue cheese dressing ensures no added chemicals that many bottled varieties provide.

    Ingredients

    • 1 cup (230 grams) of mayo
    • 1/2 cup (120 grams) of sour cream
    • 1 Tbsp (15 ml) of lemon juice
    • 1 tsp (5 ml) of Worcestershire sauce
    • 1 tsp of garlic powder
    • 1/2 tsp of sea salt
    • 1/2 tsp of black pepper
    • 3/4 cup (115 grams) of crumbled blue cheese
    • 1/4 cup (10 grams) of fresh chives, chopped

    Instructions

    Add all ingredients to a medium bowl and whisk together until well combined.

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    Nutrition facts

    A 2-tablespoon (30-ml) serving provides:

    • Calories: 106
    • Fat: 12 grams
    • Carbs: 1 gram
    • Protein: 1 gram

    8. Wasabi-cucumber-avocado dressing

    This dressing is especially refreshing on a hot summer day but can be paired with fresh vegetables for a low-carb option any time of year. The wasabi powder can be adjusted to taste, depending on your desired level of heat.

    Ingredients

    • 1 avocado
    • 2–4 stalks of green onion
    • 1/2 cucumber, finely chopped
    • Juice of 1/2 lime
    • 2 Tbsp (15 grams) of wasabi powder
    • 2 Tbsp (30 ml) of avocado oil
    • 2 tsp (10 ml) of rice or apple cider vinegar
    • 1/2 tsp of garlic powder
    • 1/4 tsp of salt

    Instructions

    Combine all ingredients in a food processor or blender and pulse until smooth.

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    Nutrition facts

    A 2-tablespoon (30-ml) serving provides:

    • Calories: 75
    • Fat: 7 grams
    • Carbs: minimal
    • Protein: 1 gram

    9. Asian peanut dressing

    Most commercially produced peanut sauces pack a good deal of added sugar, making it hard to fit them into a keto diet.

    This recipe leaves out the sugar but captures the essence of any great peanut sauce. Use it as a marinade for chicken satay or to top your favorite mixed greens.

    Ingredients

    • 1/3 cup (80 grams) of natural peanut butter
    • 1/4 cup (60 ml) of hot water
    • 2 Tbsp (30 ml) of soy sauce
    • 2 Tbsp (30 ml) of vinegar
    • 1 lime, juiced
    • 1 tsp of minced ginger
    • 1 tsp of garlic
    • 1 tsp of pepper

    Instructions

  • Mix all ingredients in a blender or food processor until smooth.
  • Store in the refrigerator for up to 10 days.

    • If you feel the dressing is lacking sweetness, a few drops of stevia extract should do the trick.

    View full recipe

    Nutrition facts

    A 2-tablespoon (30-ml) serving provides:

    • Calories: 91
    • Fat: 7 grams
    • Carbs: 4 grams
    • Protein: 2 grams

    10. Keto raspberry-tarragon dressing

    This dressing provides a solid dose of antioxidants from fresh raspberries and tarragon, with the added bonus of medium-chain triglyceride (MCT) oil to fuel ketosis.

    It’s a great option for any type of greens but can also be used to marinate salmon, chicken, and other protein sources.

    Ingredients

    • 1/2 cup (120 ml) of olive oil
    • 1/4 cup (60 ml) of MCT oil (available in stores or online)
    • 1/4 cup (60 ml) of apple cider vinegar
    • 2 Tbsp (30 grams) of Dijon mustard
    • 1 1/2 tsp of fresh tarragon (or 1/2 tsp dried)
    • 1/4 tsp of keto-friendly sweetener
    • Pinch of salt of your choice
    • 1/2 cup (60 grams) of fresh raspberries, mashed

    Instructions

  • Combine all ingredients, except for the raspberries, in a bowl and whisk for about 15 seconds until creamy.
  • Add the mashed raspberries and stir well to combine.
  • Adjust to desired sweetness

    • View full recipe

    Nutrition factsA 2-tablespoon (30-ml) serving provides:
    • Calories: 158
    • Fat: 17 grams
    • Carbs: 1 gram
    • Protein: less than 1 gram

    Unsuitable dressings for a keto diet and buying tips

    While many salad dressings are keto friendly due to their fat-to-carb ratio, some don’t fit this profile — generally because they pack added sugar or make up for a lack of fat by adding carbs. Unsuitable dressings including:

    • French dressing
    • fat-free salad dressing
    • traditional honey-mustard dressing
    • Catalina dressing
    • pre-bottled vinaigrettes

    While homemade keto salad dressings taste fresher, many great store-bought varieties are available as well.

    When shopping for keto salad dressing, pay attention to the following:

    • The first ingredient should be a type of fat, such as olive, avocado, or MCT oil.
    • The ingredients should be as close to nature as possible, such as herbs, spices, lemon juice, and vinegar.
    • Watch out for added sugars.
    Summary Many store-bought dressings are high in added sugars or make up for a lack of fat by adding carbs. To ensure you’re buying a keto-friendly salad dressing, read the ingredient label carefully.

    The bottom line

    The very-low-carb, high-fat keto diet has gained popularity in recent years.

    While this way of eating can be rather restrictive, creative recipes can provide the flavors of old high-carb favorites with minimal carbs, making boring salads a thing of the past.

    Most of the above recipes can be kept in the refrigerator for seven or more days, giving you an array of dressings to choose from.

    With mostly whole-food ingredients and a good dose of fat, these dressings are sure to add life to your keto diet.

    Meal Prep: Non-Boring Salad