10 Keto Salad Dressings to Spice up Your Low-Carb Lifestyle
The ketogenic or ketogenic diet is a very low-carbohydrate, high-fat diet that has been shown to provide a variety of health benefits.
Although this way of eating can be inherently limited, advances in food science and culinary creativity have made it easier to follow this diet.
If you're on a ketogenic diet, non-starchy vegetables, such as salad greens, are low in carbohydrates and are a great alternative. Still, it's easy to find a delicious, low-carb salad dressing that beats regular oil and vinegar.
There are 10 keto-friendly salad dressings, all served with or less than 4 grams of carbs.
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1. Homestyle Ranch
Buttermilk is made with traditional dressings, but this recipe eliminates it for sour cream, mayonnaise, and heavy creams, providing the same flavor profile with less carbs and extra fat content.
Ingredients
1/2 cup (120g) sour cream
1/2 cup of mayonnaise (120 g)
1/4 cup (60 ml) heavy whipping cream
1 tablespoon of chopped ash
1 tablespoon dried dill
1 tablespoon onion powder
1 tablespoon garlic powder
1-2 tablespoons (5-10 ml) fresh lemon juice
Taste the salt and pepper
Instructions
Combine all ingredients in a bowl or container with the ingredients.
Stir well.
Refrigerate for a few hours to chill or serve immediately at room temperature.
See full recipe
Nutritive content
Serve 2 tablespoons (30 ml):
Calories: 84
Fat: 8 grams
Carbohydrates: 2 g
Protein: 1 g
2. Keto in Italian vinegar
This keto twists through a great classic great with just about any green salad. With the ingredients in most people's pantries, it can serve as the head of your keto lifestyle.
Ingredients
1 tablespoon of Italian fun
1 cup of light olive oil (240 ml)
4 tablespoons of red wine vinegar (60 ml)
1/2 teaspoon salt
1/4 of teaspoon of black pepper
1 tablespoon of Disney mustard (15 ml)
Instructions
Combine all ingredients from the dressing container with the dressing.
Shake vigorously and rest for 30 minutes to develop flavors.
Store in the refrigerator for up to 7 days.
See full recipe
Nutritive content
Provides 2 scoops (30 ml):
Calories: 198
Fat: 22 grams
Carbohydrates: Minimal
Protein: less than 1 gram
3. Creamy jalapeño-cilantro dressing
With the spiciness of olives and the freshness of coriander, this simple dress adds a light touch not only to salads, but also to grilled meats and vegetables.
Ingredients
1/2 cup of chopped coriander (25 g)
1/2 cup (120g) sour cream or Greek yogurt
Even in 1 / 2–1 jalape cut
6 garlic cloves, peeled,
1 teaspoon salt
1/4 cup (60 ml) of water
Instructions
Blend all ingredients in a blender or food processor until smooth.
Rest for 15-20 minutes to develop the flavors.
Nutritive content
Serve 2 tablespoons (30 ml):
Calories: 41
Fat: 3 grams
Carbohydrates: 1 g
Protein: 1 g
4. Keto honey-mustard dressing
This dressing is not just for salads, it can serve as a hot sauce for your favorite keto snacks.
Ingredients
1/2 cup (120 g) whole sour cream
1/4 cup (60 ml) of water
1/4 cup (60 ml) of mustard
1 tablespoon (15 ml) apple cider vinegar
1 tablespoon (10 g) granular erythritol or other ketogenic sweetener
Instructions
Add all the ingredients to a mixing bowl and shake to combine.
Refrigerate for 2 weeks.
See full recipe
Nutrition information
Provides a 2 tablespoons (30 ml):
Calories: 38
Fat: 2.5 grams
Carbohydrates: Minimum
Protein: Less than 1 gram
5. Keto thousand island dressing
This Keto classic dressing combines just the right amount of sweetness (from stevia) and acidity (from tomato sauce and vinegar) to meet your taste buds while keeping carbs low.
Ingredients
1 cup (230 g) mayonnaise
2 tablespoons (35 g) low sugar tomato sauce
1 tablespoon (15 ml) apple cider vinegar
2 tablespoons (20 g) finely chopped pickle
Cut 2 tablespoons (20 g) and chop the onion
1/8 teaspoon stevia
Test the salt and pepper
Instructions
Divide the chopped pickles and onions so that you have two 1-tablespoon servings for each.
Mix all ingredients except 1 tablespoon onion and pickle in a blender or food processor in a blender and mix until smooth.
Add remaining onion and pickle.
Put the dressing in a container in your fridge and allow the flavors to develop for at least 30 minutes.
Nutrition information
Serve 1 tablespoon (15 ml):
Calories: 96
Fat: 10 grams
Carbohydrates: Minimum
Protein: Less than 1 gram
6. Five-minute keto Caesar dressing
Make this dressing in just five minutes, toss with some salad leaves and top with some parmesan cheese for a quick and simple Caesar salad with minimal carbs.
Ingredients
3 Garlic cloves are finely chopped
1 1/2 teaspoons (10 g) of Anchovy paste
1 tablespoon (5 ml) Worcestershire sauce
2 tablespoons (30 ml) fresh lemon juice or 1/2 lemon juice
1 1/2 teaspoons (10 g) of mustard seeds
3/4 cup (175 g) mayonnaise
Test the salt and pepper
Instructions
Mix the garlic, anchovies paste, Worcestershire sauce, lemon juice and Dijon mustard in a medium bowl.
Add mayonnaise and continue stirring until just combined.
Add salt and pepper to taste.
Nutrition information
Serve 1 tablespoon (15 ml):
Calories: 100
Fat: 10 grams
Carbohydrates: Minimum
Protein: Less than 1 gram
7. Creamy keto blue cheese dressing with chives
Whether it’s chicken wings or just veggies, this whole-food-based blue cheese dressing ensures that the chemicals that supply many bottled varieties aren’t added.
Ingredients
1 cup (230 g) mayonnaise
1/2 cup (120 g) sour cream
1 tablespoon (15 ml) lemon juice
1 tablespoon (5 ml) Worcestershire sauce
1 teaspoon garlic powder
1/2 teaspoon sea salt
1/2 teaspoon black pepper
3/4 cup (115 g) blue cheese, crushed
1/4 cup (10 g) fresh chives, minced
Instructions
Add all the ingredients to a medium bowl and mix until well combined.
Nutrition information
Provides a 2 tablespoons (30 ml):
Calories: 106
Fat: 12 grams
Carbohydrates: 1 g
Protein: 1 g
8. Wasabi-cucumber-avocado dressing
This dressing is especially refreshing on a hot summer day, but can be paired with fresh greens for a low carb option at any time of the year. The wasabi powder can be adjusted in taste depending on the desired heat level.
Ingredients
1 avocado
2-4 green onion stalks
1/2 cucumber, finely chop
1/2 lime juice
2 tablespoons (15 g) wasabi powder
2 tablespoons (30 ml) avocado oil
2 teaspoons (10 ml) rice or apple cider vinegar
1/2 teaspoon garlic powder
1/4 teaspoon salt
Instructions
Combine all ingredients until smooth in a food processor or blender and pulses.
Nutrition information
Provides a 2 tablespoons (30 ml):
Calories: 75
Fat: 7 grams
Carbohydrates: Minimum
Protein: 1 g
9. Asian peanut dressing
Adding mainly commercially produced peanut sauces packs in most of the sugar, making them more difficult to incorporate into the Keto diet.
This recipe skips the sugar but pairs with any great peanut sauce. Use as a marinade over seated chicken or your favorite mixed vegetables.
Ingredients
1/3 cup of natural peanut butter (80 g)
1/4 cup (60 ml) of hot water
2 tablespoons of soy sauce (30 ml)
2 tablespoons of vinegar (30 ml)
1 lime, juicy
1 teaspoon ginger paste
1 teaspoon garlic
1 tablespoon of pepper
Instructions
Blend all ingredients in a blender or food processor until smooth.
Refrigerate for 10 days.
If you think the dressing lacks sweetness, a few drops of stevia extract should be enough.
Nutritive content
Serve 2 tablespoons (30 ml):
Calories: 91
Fat: 7 grams
Carbohydrates: 4 g
Protein: 2 g
10. Keto raspberry-tarragon dressing
This dressing provides a solid dose of antioxidants from fresh raspberries and stars with the added bonus of medium chain triglyceride (MCT) oils to ignite ketosis.
It is a great alternative to any type of vegetable, but can also be used to marinate salmon, chicken, and other protein sources.
Ingredients
1/2 cup of olive oil (120 ml)
1/4 cup MCT oil (60 ml) (available in store or online)
1/4 cup of apple cider vinegar (60 ml)
Disney mustard 2 tablespoons (30 g)
1 1/2 teaspoons fresh taro (or 1/2 teaspoon dried)
1/4 teaspoon ketogenic sweet
The pinch of your choice
1/2 cup (60g) fresh raspberries, spread
Instructions
Mix all the ingredients except the raspberries in a bowl and shake for about 15 seconds until creamy.
Add the mixed raspberries and stir well to combine.
Adjust the desired sweetness
Nutritive content
Serve 2 tablespoons (30 ml):
Calories: 158
Fat: 17 grams
Carbohydrates: 1 g
Protein: less than 1 gram
Improper dressing for the ketogenic diet and buying advice
Although many salad dressings are suitable for the ketogenic diet due to their fat-to-carbohydrate ratio, some do not fit this profile, usually because they fill the fat deficit by adding sugar or carbohydrates. Including inappropriate dress:
French clothing
Fat-free salad dressing
Traditional honey mustard dressing
Catalina dressing
Prepackaged vinaigrettes
While homemade keto salad dressing tastes great, there are many great varieties available to buy from the store.
When shopping for keto salad dressings, pay attention to the following:
The first ingredient should be a type of fat like olive oil, avocado, or MCT.
The ingredients should be as close to nature as possible, such as herbs, spices, lemon juice, and vinegar.
Beware of added sugars.
Summary
Many store-bought dressings contain high levels of added sugar or offset obesity by adding carbohydrates. Read the ingredient label carefully to make sure you are purchasing a keto-friendly salad dressing.
BOTTOM LINE
The ultra-low-carb, high-fat ketogenic diet has gained popularity in recent years.
Although this eating method can be quite limited, creative recipes can provide old high-carb options with minimal carbohydrates, making boring salads a thing of the past.
Most of the recipes above can be stored in the refrigerator for seven days or more, giving you a variety of toppings to choose from.
With a good dose of ingredients and mostly whole-food fats, these dressings are sure to add life to your keto diet.
Article source healthline.com
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