For those following the Atkins diet, salads can be a cornerstone of a healthy and satisfying meal plan. This low-carb way of eating has become increasingly trendy thanks to its promising results for weight loss. This diet boils down to extremely low-carb, high-fat eating to achieve a metabolic state called ketosis, where the body uses fat as its main energy source instead of carbs. However, many store-bought salad dressings are packed with hidden sugars and carbohydrates that can derail your progress. Fortunately, creating your own delicious and keto-compliant dressings at home is easy and rewarding. This article explores a variety of Atkins diet salad dressing recipes, offering options for every palate and preference.
The Importance of Keto-Friendly Salad Dressings
One of the best keto dishes for beginners is salad. I firmly believe that salad should be part of any healthy diet. But sometimes it can get a little boring eating large bowls of raw vegetables. Dressings add flavor and variety to an otherwise ho-hum meal. Mind you, we also need to be a bit choosy for our salad toppers, as they can add unnecessary sugars and carbs. No, not all salad dressings support ketosis. In fact, many don’t! This is because they include carbohydrate-rich ingredients like milk, cane sugar, honey, maple syrup and other sugar derivatives like maltodextrin, fructose, dextrose and sucrose.
Vinaigrettes, or olive oil-based dressings, are the perfect keto-friendly option. This is because they’re extremely low-carb and high-fat, thanks to their simple ingredients. Plus, olive oil supports healthy cholesterol levels and overall heart health.
Key Ingredients for Keto Salad Dressings
Creating delicious keto salad dressings starts with selecting the right ingredients. Here are some staples to keep on hand:
- Oils: Extra virgin olive oil and avocado oil are excellent choices for their healthy fats and mild flavors. This is one of the only types of oil I’ll use for salads, the other being avocado oil.
- Vinegars: Apple cider vinegar, white wine vinegar, and balsamic vinegar add tang and acidity.
- Citrus: Lemon juice and lime juice brighten up dressings with a fresh, zesty flavor.
- Herbs and Spices: Your best options are basil, thyme, parsley, cilantro, dill, chives, scallions, ginger, garlic, onion, shallot, red pepper and black pepper. Fresh herbs really brighten the flavor, but dried herbs can be used, too.
- Mustard: Dijon mustard adds a sharp, emulsifying element to vinaigrettes. Dijon mustard.
- Mayonnaise: Avocado oil mayonnaise is a great base for creamy dressings. Some good avocado oil mayo is great for creamy dressings!
- Sweeteners (Keto-Friendly): If you desire a touch of sweetness, use keto-friendly options like erythritol or stevia sparingly.
Featured Keto Salad Dressing Recipes
Here are several recipes to get you started on your keto salad dressing journey:
Read also: Understanding the Atkins Diet
Keto Caesar Salad Dressing
Everyone raves about Caesar salad, but few realize it is so simple to make at home. This keto Caesar dressing captures the classic flavors without the added carbs.
- Calories: 130
- Fat: 13g
- Carbs: 1g
- Protein: 2g
Add this Caesar dressing on top of chopped romaine lettuce and parmesan cheese for a perfect salad. Creamy Caesar Dressing is a breeze to make with this easy 6 ingredient recipe. This keto salad dressing is creamy, tangy, garlicky, and has plenty of Parmesan cheese. It’s everything you want a Caesar dressing recipe to be! And with only 1g carbs per serving, you will want to make Caesar every day.
Lemon Vinaigrette
Versatile and delicious, this lemon vinaigrette is a favorite among homemade salad dressings.
- Calories: 183
- Fat: 20g
- Carbs: 1g
- Protein: 0g
The fresh lemon flavor is great on simple green salads as a dressing or as an addition to fresh steamed vegetables, like broccoli, green beans and cauliflower.
Blue Cheese Dressing
Our rich, creamy blue cheese dressing recipe might just be the most decadent salad topper.
Read also: Delicious Atkins Dinners
Green Goddess Salad Dressing
It’s no trick to fix this time-honored keto recipe at home. Made with fresh ingredients, it’s a real treat compared to store-bought dressing. -Page Alexander, Baldwin City, Kansas.
- Calories: 109
- Fat: 12g
- Carbs: 1g
- Protein: 1g
This zesty blend is delicious over greens or fresh garden vegetables. I love that it’s a healthier alternative to the oil-heavy versions sold in stores.
Asian Salad Dressing
This Asian salad dressing is delicious in a salad or on stir-fried vegetables. It will last, sealed in a Mason jar, in the refrigerator for about six weeks. A tablespoon of ground ginger may be used in place of fresh.
Basil Vinaigrette
A splash of this delicate dressing lets the goodness of fresh spring greens shine through. It’s also excellent drizzled over wedges of vine-ripened tomatoes.
- Calories: 241
- Fat: 27g
- Carbs: 1g
- Protein: 0g
Keto Dijon Mustard Vinaigrette
Try adding this delicious dressing to your keto food list.
Read also: Atkins Diet for Vegetarians
- Calories: 189
- Fat: 20g
- Carbs: 2g
- Protein: 0g
For the best results, start with all the ingredients at room temperature. If the oil is cool or cold, it is much more difficult to form the emulsion.
Toasted Pecan Vinaigrette
- Calories: 215
- Fat: 24g
- Carbs: 2g
- Protein: 1g
To toast nuts, bake in a shallow pan in a 350°F oven for 5 to 10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.
Ginger Salad Dressing
I love this flavorful keto salad dressing because it’s super easy to make and uses pantry staples.
- Calories: 137
- Fat: 14g
- Carbs: 4g
- Protein: 0g
It’s a quick fix to serve with salad greens or veggies on a weeknight.
Tarragon Salad Dressing
Whisk together tarragon, chives, parsley and Dijon mustard for a delightful vinaigrette.
- Calories: 166
- Fat: 18g
- Carbs: 1g
- Protein: 0g
This fast-to-fix keto dressing will add a fresh tang to any bowl of mixed greens.
Sugar-Free Honey Mustard Sauce
Perfect as a dip or salad dressing, this tangy sugar free honey mustard sauce is a must in your keto diet. Made with only 5 ingredients, this dressing has less than 1 gram carbs per serving. This creamy Sugar-Free Honey Mustard Sauce is nothing short of amazing! Tangy and sweet, it's the perfect dip or dressing for all your keto veggies, salads, and appetizers. And with less than 1 gram carbs per serving, you will want to put it on everything!
Feta Dressing
Can a creamy keto salad dressing with almost 0 carbs per serving also be delicious? YES! This chunky feta dressing is not only super low in carbs, it is so yummy that you will want to pour it over everything. This easy Feta Dressing has almost 0 carbs per serving! So tangy and delicious, you will want to pour it all over everything.
Chipotle Ranch Dressing
If you are looking for a bit of kick in your salad dressing, this creamy chipotle ranch dressing is calling your name. Great on Taco Salads or 7 Layer Salad. Or use it as a sauce on grilled chicken or fish! This creamy Chipotle Ranch Dressing adds a burst of flavor to any meal. Drizzle it over salad or grilled chicken, use it for dipping veggies, or stir some into mashed cauliflower.
Sugar-Free French Dressing
This French dressing recipe is like Catalina without all the carbs and sugars! I just had to re-create one of my favorite childhood dressings. Bring your salads to life with this sweet and savory Sugar Free French Dressing!
Keto Poppy Seed Dressing
The classic poppy seed dressing gets a low carb makeover! With a touch of sweetness, this tangy keto salad dressing makes the perfect topper for your healthy salads. Light and fresh, this Keto Poppy Seed Dressing is the perfect topper for your healthy salads. It has just the right touch of sweetness and tanginess.
Creamy Cilantro Dressing
This delicious creamy cilantro dressing makes a great salad dressing or dreamy dipping sauce. A delicious low carb salad with all the makings of a full meal.
Tips for Making the Best Keto Salad Dressings
- Start with Quality Ingredients: The flavor of your dressing will only be as good as the ingredients you use.
- Taste and Adjust: Don't be afraid to adjust the seasonings to your liking. Add more acid for tanginess, herbs for freshness, or sweetener for a touch of sweetness.
- Emulsify Properly: For vinaigrettes, whisk the ingredients vigorously or use an immersion blender to create a stable emulsion.
- Consider Texture: If you prefer a thicker dressing, add a small amount of xanthan gum or guar gum to help thicken it.
- Get Creative: Experiment with different flavor combinations to find your favorites.
Storing Your Homemade Dressings
- Refrigeration: Salad dressing should be stored in the refrigerator in an airtight container for up to 2 weeks.
- Freezing: Place leftover dressing in a shallow container and store it in the freezer for up to 6 months. Let it thaw completely before whisking and using.
Common Questions
- Does vinegar affect ketosis? No, vinegar does not impact ketosis because it is free of carbs.
- Can you have store-bought salad dressing on a keto diet? Unfortunately, most salad dressings are unsuitable for a keto diet due to excess carbs. The exception would be sugar-free salad dressings or simple vinaigrettes. Luckily, I have you covered with my foolproof recipes.
Simple Vinaigrette Recipe
Here's a basic recipe to get you started:
Ingredients:
- 1/4 cup vinegar (such as apple cider vinegar or white wine vinegar)
- 3/4 cup extra virgin olive oil
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
- In a mixing bowl, whisk together all the dressing ingredients until combined.
- Pour over your favorite salad or store away to use later.