The Best Keto Salad Dressings

What is energy all about?
What is energy all about?
What is energy all about?
What is energy all about?
What is energy all about?
What is energy all about?
What is energy all about?
What is energy all about?
What is energy all about?
What is energy all about?
What is energy all about?
What is energy all about?

With a diet, many people eat salads every day because they are full of vitamins and minerals and are good for the body. If you use high-quality oils, you make a real booster out of the salad. The keto salad dressings are usually without added sugar, gluten-free, lactose-free and additionally low-carb.

Most of the salad dressings you can buy in the stores are full of sugar and industrial oils, so these dressings make the salads an absolute calorie bomb. A salad dressing should be ketogenic and have usable carbohydrates.

What is a ketogenic diet?

A ketogenic diet is a diet that is low in carbohydrates and high in healthy fats. The goal is for the body to begin to draw its energy needs from the ketone bodies built up in the body. Fats are therefore a substitute for glucose here. Furthermore, a ketogenic diet balances energy and protein and is often used and recommended in therapies. Children suffering from pyruvate dehydrogenase deficiency, glucose transporter disorder or pharmacoresistant epilepsy are often advised to eat such a diet, but it is monitored by a doctor.

The effect of a ketogenic diet

With a ketogenic diet, you want to initiate ketosis. This is about a metabolic state that occurs when the body is starving and breaks down to the fatty acids in the liver that come from food. The blood sugar level should continue to be maintained and the diet should continue to supply the brain with energy. This diet has also been used by people who have suffered from Landau-Kleffner syndrome, Rett syndrome and Ohtahara syndrome. The first time such a diet was introduced was in 1921 as the third anticonvulsant therapy option. Daily, the carbohydrate content should remain below 20 grams. The protein intake depends on the body weight of the affected person. In order not to take any health risks, you should take enough electrolytes such as magnesium, sodium and potassium.

Side effects

  • Digestive problems
  • Fatigue
  • Mental health problems
  • Hypercholesterolemia
  • Increase in LDL cholesterol
  • Poor heart health and risk of cardiovascular disease
  • Water loss in the body
  • High mortality in animal proteins
  • Halitosis
  • Headache

For whom is the ketogenic diet suitable?

Normally, anyone who is healthy can start on a keto diet. Man has always been an omnivore and thus has a flexible metabolism. However, those who eat an exclusively vegan or vegetarian diet could get into trouble, as fruits and vegetables contain a lot of carbohydrates. The basic keto rule is: Few carbohydrates, a lot of fat and moderate protein. Vegetarians and vegans must therefore resort to supplements in a keto diet. Essential suppliers here are mainly micro- and macronutrients. Eggs, fish and meat are mainly eaten during the keto diet.

Keto Foods

  1. Avocados
  2. Eggs
  3. Fish and meat such as seafood, poultry, pork and ring
  4. Water and coffee
  5. Spinach, broccoli, Brussels sprouts, kohlrabi and cauliflower
  6. Coconut oil, olive oil and MCT oil
  7. Nuts such as macadamia, walnuts, almonds and pecans

Prohibited foods

  1. Pumpkin
  2. Yams
  3. Carrots
  4. Paprika
  5. Noodles
  6. Rice
  7. Beans
  8. Corn
  9. Soft drinks and fruit juices
  10. Alcohol and energy drinks
  11. Sweets of all kinds
  12. Milk

Recipes for keto salad dressings

Avocado-Basil Dressing


  • 1 tbsp avocado oil
  • 1/2 avocado
  • 1 tbsp apple cider vinegar
  • 1 tbsp MCT oil
  • 1/2 tsp salt
  • Handful of basil


All ingredients are only mixed with a blender and then mixed with the salad.

Keto Balsamic Dressing


  • 30 ml avocado oil
  • 25 grams of brown erythritol
  • 1 pinch of pepper
  • 1/2 tsp salt
  • 1 1/2 tsp mustard
  • 1 tsp Italian herbs


Mix all the ingredients together and mix with the salad.

Keto Cream Dressing


  • 200 ml cream
  • 1 tbsp olive oil
  • 20 grams of erythritol
  • 28 grams of herbal vinegar


All ingredients are placed in a shaker and mixed together. After that, the sauce only has to be on the salad.

Ready-made keto dressings

Meanwhile, there are many low-carb products to buy and not only online or in special sports stores, but also in ordinary retail. Some of them are presented, which taste excellent in combination with a variety of salads.

  1. Fitness Foods Italian Style Dressing

The salad dressing is completely sugar-free. The proportion of carbohydrates here is only 0.8 grams. In total, the dressing has 23 kilojoules per 100 milliliters. The dressing was made of brandy vinegar, water, thickener, salt, sodium carboxymethylcellulose, dried parsley, xanthan gum, oregano, peppers and some sweeteners, preservatives and flavor enhancers.

The dressing is very healthy in itself and helps to avoid unnecessary carbohydrates on a keto diet.

  1. GymQueen 1000 Island Dressing

This salad dressing is also sugar-free and even free of excess fats. The product is also lactose-free and therefore completely vegetarian. Despite these circumstances, the dressing has a full-fledged taste and goes well with many types of salad. It is a simple dosage possible through the drip closure and is a slim alternative to other dressings. GymQueen is a well-known fitness brand that offers much more than just salad dressings, but also tasty drops, shakes and diet bars.

  1. Body Attack Sports Nutrition Caesar Dressing

With this dressing, the Caesar salad tastes just perfect and thus also fits the barbecue season. The dressing has neither calories, nor fat or unnecessary carbohydrates. Vegans can also consume this product worry-free, as well as people who suffer from gluten or lactose intolerance. The dressings here are mainly made from bamboo fibers, vinegar, lemon juice, garlic powder, salt and water.

  1. Mr.Lowcarb Honey Mustard Dressing

Those who love the taste of honey and mustard will be thrilled with this dressing, as it tastes excellent and not at all chemical. The product is also lactose-free, so vegetarians can also snack on it. Sugar and calories are also not available here, so you can take so much dressing without looking for the carbohydrate value.

  1. Got7 Classic Sauce Dressing

This dressing can be used not only for salads, but also for grilled products and fries. There are no fats here. The energy content is 79 kilojoules per 100 milliliters and has a carbohydrate content of only 1.8 grams. One should not do without the taste of delicious food. That’s why there are now numerous alternatives to make the stomach happy despite everything.


The ketogenic diet can be valuable, but it is not a permanent solution and should only be done after consultation with the family doctor, as this diet is not suitable for all people. In general, however, it ensures better performance and more clarity. The salad dressings all cost between four and 15 euros and are all from qualitative and well-known brands from the fitness industry that can be trusted here during the diet. In the end, it always depends on the taste, so it does not matter whether the dressing is made or bought. What is certain, however, is that the homemade dressings are healthier and have more nutrients.