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Easy Keto-Friendly Salad Dressings

Published April 18, 2019 (Revised: October 30, 2019)
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Kate Sullivan, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/04/best-keto-salad-dressings-thumbnail.jpg" } }, "headline":"Easy Keto-Friendly Salad Dressings", "datePublished":"2019-04-18", "dateModified": "2019-10-30", "description":"Since most store-bought salad dressings contain hidden carbs and sugars, here are some keto salad dressing recipes that won’t kick you out of ketosis.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/04/best-keto-salad-dressings-thumbnail.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "Which Salad Dressings Aren’t Keto?", "acceptedAnswer": { "@type": "Answer", "text": "When you’re reading the nutritional information label on a bottle of dressing, keep an eye on the number of carbs a dressing has per serving—and the ingredients.<br />While the number of carbs you should be eating during a meal varies based on your macros, sugar is one of the ingredients that you want to avoid consuming on the ketogenic diet to keep yourself in ketosis.<br />More often than not, sugar gets hidden in an ingredient list under a different name. Such as maltose, sucrose, high-fructose corn syrup, dextrose, and barley malt. Not only will consuming too much of these ingredients risk your staying in ketosis—they can also be harmful to your health." } }, { "@type": "Question", "name": "What Dressings Are Keto?", "acceptedAnswer": { "@type": "Answer", "text": "The best way to guarantee that you’re eating a low-carb salad dressing is by making the salad dressing yourself. That way, you can be absolutely sure that there isn’t any added sugar—or other unhealthy ingredients—added into your dressing!" } }, { "@type": "Question", "name": "What Salad Dressing Contains The Least Carbs?", "acceptedAnswer": { "@type": "Answer", "text": "To find a salad dressing that has the least amount of carbs, you should look for a salad that uses olive oil, vinegar, and very little else! If you’re looking for a salad dressing with the lowest amount of carbs, an Herb vinaigrette is the way to go.<br />Other oils can also be used for low-carb recipes. Oils like avocado oil and coconut oil also contain zero carbs and add a variety of tastes to your salads. Plus adding fats like oils to your meal will help you feel full longer and help with weight loss. <br />The best part about using oil and/or vinegar as a dressing is that these two ingredients have no carbs. When you combine them for a dressing, you get a zero-carb dressing that won’t leave you missing out on flavor." } }] } </script> <article> <div> <ul> <li><a href="#section1">Which Salad Dressings Aren’t Keto?</a></li> <li><a href="#section2">What Dressings Are Keto?</a></li> <li><a href="#section3">What Salad Dressing Contains The Least Carbs?</a></li> <li><a href="#section4">Dig In and Enjoy!</a></li> </ul> </div> <section> <p>As someone who is following the ketogenic diet, you know that you should be minimizing your carbohydrate and sugar consumption as much as possible.</p> <p>The tricky part? The use of sugar in the creation of countless unsuspecting foods. This makes it challenging to pick out foods that are truly low-carb because nutritional labels can be confusing and you might not necessarily know what the ingredients on the label even mean for your keto diet.</p> <p>You may have already noticed, but the majority of “low-carb” salad dressings available at the grocery store are chock full of hidden sugar and even carbs–potentially throwing you out of ketosis if you consume them.</p> <p>The good news? While most store-bought dressing isn’t a fit for the keto diet, there are plenty of keto-friendly options that won’t kick you out of ketosis! Not to mention, they’re all delicious and satisfying.</p> <p>Today, we’re going to tell you all about the best keto salad dressings that’ll fit your low-carb macros and keep you equipped with options for your keto lifestyle.</p> <p>Plus, we’ll tell you which salad dressing has the least amount of carbs per serving and give you 7 simple recipes to add to your keto cookbook.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>Which Salad Dressings Aren’t Keto?</h2> <p>When you’re reading the nutritional information label on a bottle of dressing, keep an eye on the number of carbs a dressing has per serving—and the ingredients.</p> <p>While the number of carbs you should be eating during a meal varies <a target="_blank" href="https://www.warriormade.com/content/diet/" rel="noreferrer">based on your macros</a>, sugar is one of the ingredients that you want to <a target="_blank" href="https://www.warriormade.com/content/diet/87-things-to-avoid-on-the-keto-diet/" rel="noreferrer">avoid consuming</a> on the ketogenic diet to keep yourself in ketosis.</p> <p>More often than not, sugar gets hidden in an ingredient list under a different name. Such as maltose, sucrose, high-fructose corn syrup, dextrose, and barley malt<sup><a target="_blank" href="http://sugarscience.ucsf.edu/hidden-in-plain-sight/" rel="nofollow noreferrer">1</a></sup>. Not only will consuming too much of these ingredients risk your staying in ketosis—they can also be harmful to your health<sup><a target="_blank" href="https://www.livescience.com/36188-sugar-bad.html" rel="nofollow noreferrer">2</a></sup>.</p> <p>When looking for a keto salad dressing, you should make sure to avoid dressings that have any of the following names in their ingredient list, as they’re sugar<sup><a target="_blank" href="https://www.healthline.com/nutrition/56-different-names-for-sugar" rel="nofollow noreferrer">3</a></sup>:</p> <ul> <li>Sugar</li> <li>Sucrose</li> <li>Glucose</li> <li>Fructose</li> <li>HFC (high-fructose corn syrup)</li> <li>Agave nectar</li> <li>Cane sugar</li> <li>Fruit juice (or fruit juice concentrate)</li> <li>Ethyl maltol</li> <li>Maltodextrin</li> <li>Maltose</li> <li>Rice syrup</li> </ul> <p>Avoiding any dressings that have these ingredients will help ensure that you’re picking ones that are keto friendly.</p> <p>To help make your shopping trip easier, we’ve come up with a list of 7 keto-friendly salad dressing recipes to bookmark and save (scroll down!).</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sugar-cubes-in-pile-0141.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sugar-cubes-in-pile-0141.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sugar-cubes-in-pile-0141.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sugar-cubes-in-pile-LR-0141.jpg" class="img-fluid" alt="sugar-cubes-in-pile-0141"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>What Dressings Are Keto?</h2> <p>The best way to guarantee that you’re eating a low-carb salad dressing is by making the salad dressing yourself. That way, you can be absolutely sure that there isn’t any added sugar—or other unhealthy ingredients—added into your dressing!</p> <b>Here’s a list of keto-friendly salad dressing recipes that we developed for your convenience!</b> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/dairy-free-ranch-dressing-0141.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/dairy-free-ranch-dressing-0141.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/dairy-free-ranch-dressing-0141.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/dairy-free-ranch-dressing-LR-0141.jpg" class="img-fluid" alt="dairy-free-ranch-dressing-0141"> </picture> <h3>1. Dairy-Free Keto Ranch Dressing</h3> <p>Click <a target="_blank" href="https://www.warriormade.com/content/diet/dairy-free-keto-ranch-dressing/" rel="noreferrer">here</a> to save this recipe for later!</p> <p>Prep time: 5 minutes <br /> Cooking time: 5 minutes <br /> Serves: 8 <br /></p> <p>Ingredients:</p> <ul> <li>1 cup mayonnaise</li> <li>2 tablespoons water</li> <li>1 tablespoon cider vinegar</li> <li>1 tablespoon lemon juice</li> <li>2 teaspoons fresh chives, chopped</li> <li>1 ½ teaspoons dried dill</li> <li>1 clove garlic, minced and crushed</li> <li>1 teaspoon Dijon mustard</li> <li>1 teaspoon fresh parsley, chopped</li> <li>½ teaspoon Worcestershire sauce</li> <li>½ teaspoon onion powder</li> <li>½ teaspoon salt</li> <li>½ teaspoon black pepper</li> </ul> <p>Instructions:</p> <ol> <li>Whisk all ingredients together in a large bowl. Make sure to stir well.</li> <li>If the dressing consistency is too thick, slowly add in more lemon juice or water. Stirring until the consistency has thinned out.</li> <li>Store the dressing in a well-sealed jar in the fridge for up to two weeks.</li> </ol> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/creamy-blue-cheese-salad-dressing-0141.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/creamy-blue-cheese-salad-dressing-0141.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/creamy-blue-cheese-salad-dressing-0141.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/creamy-blue-cheese-salad-dressing-LR-0141.jpg" class="img-fluid" alt="creamy-blue-cheese-salad-dressing-0141"> </picture> <h3>2. Creamy Blue Cheese Dressing</h3> <p>Click <a target="_blank" href="https://www.warriormade.com/content/diet/creamy-blue-cheese-dressing/" rel="noreferrer">here</a> to save this recipe for later!</p> <p>Prep time: 5 minutes <br /> Cooking time: 5 minutes <br /> Serving size: 2 tablespoons <br /></p> <p>Ingredients:</p> <ul> <li>½ cup mayonnaise</li> <li>½ cup sour cream </li> <li>½ cup full-fat Greek yogurt </li> <li>1 teaspoon lemon juice </li> <li>1 teaspoon Worcestershire sauce </li> <li>1 teaspoon garlic powder </li> <li>½ teaspoon sea salt </li> <li>½ teaspoon lemon pepper seasoning </li> <li>¼ teaspoon onion powder </li> <li>½ teaspoon white pepper </li> <li>¾ cup crumbled blue cheese </li> <li>¼ cup fresh chives, chopped</li> </ul> <p>Instructions:</p> <ol> <li>Mix all the ingredients together in a medium sized bowl. Make sure to stir well.</li> <li>Serve as a dip or dressing. Enjoy!</li> </ol> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/herb-vinaigrette-dressing-0141.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/herb-vinaigrette-dressing-0141.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/herb-vinaigrette-dressing-0141.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/herb-vinaigrette-dressing-LR-0141.jpg" class="img-fluid" alt="herb-vinaigrette-dressing-0141"> </picture> <h3>3. Herb Vinaigrette Salad Dressing</h3> <p> Prep time: 5 minutes <br /> Cook time: 5 minutes <br /> Serves: 6 <br /> Click <a target="_blank" href="https://www.warriormade.com/content/diet/rosemary-chicken-salad-with-herb-vinaigrette/" rel="noreferrer">here</a> to save this recipe for later!</p> <p>Ingredients:</p> <ul> <li>1 tablespoon chopped rosemary</li> <li>½ cup avocado oil</li> <li>¼ cup apple cider vinegar</li> <li>¼ teaspoon minced garlic</li> </ul> <p>Instructions:</p> <ol> <li>Combine the tablespoon of chopped rosemary, avocado oil, apple cider vinegar, and minced garlic into a bowl. </li> <li>Stir vigorously to combine your simple and tasty vinaigrette!</li> </ol> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/rosemary-chicken-salad-0141.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/rosemary-chicken-salad-0141.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/rosemary-chicken-salad-0141.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/rosemary-chicken-salad-LR-0141.jpg" class="img-fluid" alt="rosemary-chicken-salad-0141"> </picture> <h3>4. Creamy Lemon Vinaigrette Dressing</h3> <p>Prep time: 5 minutes <br /> Cook time: 5 minutes <br /> Serves: 6 <br /> Here’s the <a target="_blank" href="https://www.warriormade.com/content/diet/salmon-kale-salad/ rel="noreferrer"">recipe</a> to save for later.</p> <p>Ingredients:</p> <ul> <li>¼ cup mayonnaise</li> <li>1 tablespoon olive oil</li> <li>1 tablespoon lemon juice</li> <li>¼ teaspoon garlic powder</li> <li>2 tablespoons of sweetener of your choice</li> <li>1 teaspoon of poppy seeds</li> </ul> <p>Instructions:</p> <ol> <li>Combine ingredients into a large bowl and whisk vigorously. </li> <li>Mix dressing with other salad ingredients, serve and enjoy!</li> </ol> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/salmon-salad-image-0141.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/salmon-salad-image-0141.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/salmon-salad-image-0141.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/salmon-salad-image-LR-0141.jpg" class="img-fluid" alt="salmon-salad-image-0141"> </picture> <h3>5. Balsamic Vinegar Dressing</h3> <p>Prep time: 5 minutes <br /> Cook time: 5 minutes <br /> Serves: 4 <br /> Here’s the <a target="_blank" href="https://www.warriormade.com/content/diet/chicken-avocado-caprese-salad/" rel="noreferrer">full recipe</a>!</p> <p>Ingredients:</p> <ul> <li>¼ cup balsamic vinegar</li> <li>2 tablespoons avocado oil</li> <li>2 teaspoons brown sugar</li> <li>1 teaspoon minced garlic</li> <li>1 teaspoon dried basil</li> <li>1 teaspoon salt</li> </ul> <p>Instructions:</p> <ol> <li>Combine ingredients into a large bowl and whisk well. </li> <li>Enjoy!</li> </ol> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sesame-chicken-salad-0141.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sesame-chicken-salad-0141.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sesame-chicken-salad-0141.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/sesame-chicken-salad-LR-0141.jpg" class="img-fluid" alt="sesame-chicken-salad-0141"> </picture> <h3>6. Sesame Dressing</h3> <p>Prep time: 5 minutes <br /> Cook time: 5 minutes <br /> Serves: 5 <br /> Here’s the <a target="_blank" href="https://www.warriormade.com/content/diet/sesame-chicken-salad/" rel="noreferrer">recipe</a> to save for later.</p> <p>Ingredients: </p> <ul> <li>⅓ cup coconut aminos</li> <li>¼ cup apple cider vinegar</li> <li>3 tablespoons toasted sesame oil</li> <li>2 tablespoons minced ginger</li> <li>1 teaspoon onion powder</li> <li>1 teaspoon salt</li> <li>½ teaspoon pepper</li> </ul> <p>Instructions:</p> <ol> <li>Combine all of the ingredients into a bowl.</li> <li>Stir dressing together well. Enjoy!</li> </ol> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/taco-salad-in-cast-iron-0141.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/taco-salad-in-cast-iron-0141.jpf" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/taco-salad-in-cast-iron-0141.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/taco-salad-in-cast-iron-LR-0141.jpg" class="img-fluid" alt="taco-salad-in-cast-iron-0141"> </picture> <h3>7. Taco Salad Dressing</h3> <p>Prep time: 5 minutes <br /> Cook time: 5 minutes <br /> Serves: 6 <br /> Here’s the <a target="_blank" href="https://www.warriormade.com/content/diet/ground-bison-taco-salad/" rel="noreferrer">full recipe</a>.</p> <p>Ingredients:</p> <ul> <li>1 teaspoon avocado oil</li> <li>⅓ cup salsa</li> <li>⅓ cup sour cream</li> <li>¾ cheddar cheese</li> </ul> <p>Instructions:</p> <ol> <li>Combine all of the ingredients into a bowl. </li> <li>Pour dressing onto your low-carb salad and enjoy!</li> </ol> <p>Putting together your own salad dressing is the best way to ensure that you’re not consuming hidden sugars or carbs that often hide in store-bought dressings! If you’re interested in more keto recipes, check out Warrior Made’s <a target="_blank" href="https://www.warriormade.com/content/diet/" rel="noreferrer">recipe page</a>!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <h2>What Salad Dressing Contains The Least Carbs?</h2> <p>To find a salad dressing that has the least amount of carbs, you should look for a salad that uses olive oil, vinegar, and very little else! If you’re looking for a salad dressing with the lowest amount of carbs, an <a target="_blank" href="https://www.warriormade.com/content/diet/rosemary-chicken-salad-with-herb-vinaigrette/" rel="noreferrer">Herb vinaigrette</a> is the way to go.</p> <p>Other oils can also be used for low-carb recipes. Oils like avocado oil and coconut oil also contain zero carbs and add a variety of tastes to your salads. Plus adding fats like oils to your meal will help you feel full longer and help with weight loss. </p> <p>The best part about using oil and/or vinegar as a dressing is that these two ingredients have <b>no</b> carbs. When you combine them for a dressing, you get a zero-carb dressing that won’t leave you missing out on flavor.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section4"> <h2>Dig In and Enjoy!</h2> <p>To learn more about keto-friendly foods and low-carb recipes to add into your diet, our <a target="_blank" href="https://www.warriormade.com/content/diet/" rel="noreferrer">nutrition page</a> will give you everything you need in one place. Or get weekly keto meal plans and grocery lists with the our <a target="_blank" href="https://www.warriormade.com/introduction/warrior-made-tribe/" rel="noreferrer">Warrior Made membership</a> delivered straight to your email inbox!</p> <p>Just because most of the store-bought salad dressing is doesn’t understand your low-carb needs doesn’t mean that you have to settle for salads without astounding flavor. Not only will these make your keto salad taste a lot better, but you can also get creative and pair them with <a target="_blank" href="https://www.warriormade.com/content/diet/the-best-low-carb-vegetables-to-eat-on-keto/"rel="noreferrer" >keto-friendly veggies</a>, meats, and much more! Dig in!</p> </ol> </section> </article>

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