Keto Dressing

Need ideas for a tasty keto dressing? We've got you covered! Find out what makes a dressing 'keto' and try these simple recipes.

If you are following the Keto diet (ketogenic), you may struggle finding salad dressings that are deemed acceptable.

This diet - which is extremely low-carb, but high in fats - can make it difficult to find salad dressings that are any more exciting than oil and vinegar!

Cafe Rio Dressing Photo

Luckily, we have a few ideas for homemade keto dressings that come in at only 4 grams of carbs (or less!) per serving. 

When following the Keto diet, you may find that you are missing out on some of the fiber and nutrients that are usually found in low-carb vegetables, as these are not permitted when following this diet.

The good news is that a salad dressing high in natural ingredients like herbs, spices, and natural acids like lemon juice, red wine vinegar and apple cider vinegar, will help you reach your daily macro goals. 

Cafe Rio Dressing Picture

The benefits of making your own keto dressing

You can make your salad dressings ahead of time, as most of them can be stored for several months in the fridge.

Store-bought dressings tend to use artificial colors, flavors and ingredients as well as added sugars that make them keto-UNfriendly. Most importantly, homemade dressings are full of flavor, making your salad taste more of a treat.

With that being said, sometimes life can be a little busy and you may just not have the time to make your own!

If you do buy commercially made dressings, always read the ingredient label carefully to ensure your dressing is Keto-friendly; the first ingredient should always be a type of fat such as olive oil, walnut oil, avocado oil or MCT oil. 

Cilantro Lime Rice Bowl Image

1. Keto-Friendly Italian Vinaigrette

Vinaigrette is a popular dressing and you don’t need to miss out when you can make your own Keto-friendly version!

1 tbsp Italian seasoning

1 cup light olive oil

4 tbsp red wine vinegar

1/2 tsp salt

1/4 tsp black pepper

1 tbsp Dijon mustard

  1. In a measuring jug or large jar, combine all of the ingredients and whisk or shake vigorously. 
  2. Allow to rest for at least 30 minutes before using so that the flavors are well developed,

*for maximum freshness, use within one week 

2 tbsp serving has 198 calories!

Oil and Vinegar Dressing Pic

2. Keto-Friendly Honey Mustard Dressing

Great used as a dressing or a dip!

1/2 cup sour cream

1/4 cup water

1/4 cup Dijon mustard

1 tbsp apple cider vinegar

1 tbsp stevia 

1. In a measuring jug or large jar, combine all of the ingredients and whisk or shake vigorously. 

*for maximum freshness, use within two weeks 

2 tbsp serving has only 38 calories!

Oil and Vinegar Dressing Photo

3. Keto-Friendly Caesar Dressing

Nothing beats a classic Caesar, even better when Keto-friendly!

3 garlic cloves, chopped finely

1 1/2 tsp anchovy paste

1 tsp Worcestershire sauce

1/2 lemon, juiced

1 1/2 tsp Dijon mustard

3/4 cup mayo

Salt and pepper to taste

  1. In a measuring jug or large jar, whisk garlic, anchovy paste, Worcestershire sauce, lemon juice and Dijon mustard.
  2. Mix in the mayo, whisking until everything is completely combined.

*for maximum freshness, use within two weeks 

1 tbsp serving has 100 calories 

Miso Lemon Tahini Dressing Photo

4. Keto-Friendly Wasabi-Cucumber Dressing:

How much heat can you take? Play around with the wasabi powder levels depending on how hot you like it!

1 avocado

4 green onion, chopped 

1/2 cucumber, finely chopped

1/2 lime, juiced

2 tbsp wasabi powder

2 tbsp avocado oil

2 tsp apple cider vinegar

1/2 tsp garlic powder

1/4 tsp salt

1. Simply blend the above ingredients until smooth.

**for maximum freshness, use within one week

2 tbsp serving has only 75 calories!

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