NUTRITION u Evidence Based

10 Keto Salad Dressings to Spice up Your

Low-Carb Lifestyle
Written by Daniel Preiato, RD, CSCS on May 14, 2019

If you buy something through a link on this page, we may earn a small commission.
How this works.

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.


ADVERTISEMENT

ADVERTISEMENT
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. 
ADVERTISEMENT

View full recipe

 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

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.

View full recipe


ADVERTISEMENT

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

Calories: 198

Fat: 22 grams
Carbs: minimal

Protein: less than 1 gram

ADVERTISEMENT

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 
ADVERTISEMENT

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.

View full recipe

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

1. Add all ingredients to a mixing bowl and whisk to combine.

2. Store in the refrigerator for up to 2 weeks.

View full recipe


ADVERTISEMENT

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

Calories: 38
Fat: 2.5 grams

Carbs: minimal

Protein: less than 1 gram

ADVERTISEMENT

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


ADVERTISEMENT

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.

View full recipe

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 

ADVERTISEMENT

3/4 cup (175 grams) of mayo

 Salt and pepper to taste

Instructions

1. Add garlic, anchovy paste, Worcestershire sauce, lemon juice, and

Dijon mustard to a medium bowl and whisk together.

2. Add mayo and continue to whisk until combined.

3. Add salt and pepper to taste.

View full recipe

NUTRITION FACTS

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

Calories: 100

Fat: 10 grams

Carbs: minimal

Protein: less than 1 gram

ADVERTISEMENT

7. Creamy keto blue cheese dressing with chives

Whether it’s chicken wings or just plain greens, this whole-food-based 
ADVERTISEMENT
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.

View full recipe

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
A D V E Rbe
T I S Eadjusted
MENT 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.

View full recipe

NUTRITION FACTS

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

Calories: 75

Fat: 7 grams

Carbs: minimal

Protein: 1 gram

ADVERTISEMENT


ADVERTISEMENT
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

1. Mix all ingredients in a blender or food processor until smooth.

2. 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

ADVERTISEMENT

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

1. Combine all ingredients, except for the raspberries, in a bowl and

whisk for about 15 seconds until creamy.

2. Add the mashed raspberries and stir well to combine.

3. Adjust to desired sweetness

View full recipe ADVERTISEMENT


 NUTRITION FACTS

A 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.
SUBSCRIBE
The ingredients should be as close to nature as possible, such as
herbs, spices, lemon juice, and vinegar.

Watch out for added sugars.


SUMMARY A D V E R T I S E M E N T
 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.

HEALTHLINE CHALLENGES

Looking to cut back on sugar? We’ll give you some

sweet tips
Our Nutrition newsletter’s 10 day sugar challenge guides you in bringing
more awareness to the sugars in the foods you eat and gives you the
tools you need to make healthier choices. Let’s get started!

Enter your email

COUNT ME IN

Your privacy is important to us

 v   FEEDBACK: 


ADVERTISEMENT

READ THIS NEXT

The Ketogenic Diet: A Detailed Beginner's
Guide to Keto
Written by Rudy Mawer, MSc, CISSN

The ketogenic diet (keto) is a low-carb, high-fat diet that causes weight
loss and provides numerous health benefits. This is a detailed
beginner's…

READ MORE


ADVERTISEMENT
Top 20 Healthy Salad Toppings
Written by Lizzie Streit, MS, RDN, LD

Typically made by combining greens with a dressing and an assortment of

mix-ins, salads are an important part of a balanced diet. Here are the top
20…

READ MORE


ADVERTISEMENT
The Fuel-Good, Keto-Happy Shopping List for
Beginners
Medically reviewed by Katherine Marengo, LDN, RD

Our simple ketogenic shopping list is based off delicious recipes that’ll
launch your keto journey beyond the first week. It sticks to the basics, so…

READ MORE


ADVERTISEMENT
3 Gut-Friendly Salads Packed with Pineapple,
Beets, and More
Medically reviewed by Natalie Butler, RD, LD

Trillions of microbial cells make up the gut microbiome and play a big role
in basic functions — like harvesting nutrients from food, contributing to…

READ MORE


ADVERTISEMENT
Is Ketosis Safe and Does It Have Side Effects?
Written by Hrefna Palsdottir, MS

Ketosis is a natural metabolic state that occurs on a very low-carb diet. It

is considered to be safe, but may cause some side effects in the…

READ MORE


ADVERTISEMENT
8 Detox Salad Recipes to Kick-Start Healthy
Eating
Detox diets aim to promote toxin elimination, improve circulation, and
strengthen your body with healthy nutrients. Some of the foods that help
with…

READ MORE


ADVERTISEMENT
The Keto Flu: Symptoms and How to Get Rid of
It
Written by Jillian Kubala, MS, RD

The keto flu, or carb flu, is used to describe symptoms often experienced
by those beginning a keto diet. Here's what the keto flu is, why it
happens…

READ MORE


ADVERTISEMENT
The Keto Diet Is Gaining Popularity, But Is It
Safe?
The keto diet is becoming a trend among people looking for quick,
dramatic weight loss. But many experts argue that it isn’t safe.

READ MORE


ADVERTISEMENT
Vegan Keto Diet Guide: Benefits, Foods and
Sample Menu
Written by Jillian Kubala, MS, RD

Vegan diets exclude all animal products, making it more difficult to eat
low-carb. This article explains what to eat and avoid on a vegan keto
diet…

READ MORE

A Keto Diet Meal Plan and Menu That Can

Transform Your Body
Written by Jillian Kubala, MS, RD

Research has shown that low-carb, high-fat diets such as the keto diet can

promote fat lossAand
D V E R Timprove
ISEMENT certain health conditions. This article
offers…
 READ MORE

Get our wellness newsletter

Fitness and nutrition tips, health news, and more.

Enter your email

SUBSCRIBE

Your privacy is important to us


v  z  

About Us Health Topics

Health News Contact Us
Advertise With Us Advertising Policy
Newsletters Careers
Privacy Policy Terms Of Use
Find An Online Doctor Do Not Sell My Info
Privacy Settings

© 2005-2020 Healthline Media a Red Ventures Company. All rights reserved. Our
website services, content, and products are for informational purposes only. Healthline
Media does not provide medical advice, diagnosis, or treatment. See additional
information.


ADVERTISEMENT