Ranch is usually made with a combination of buttermilk, garlic, mustard and herbs. This gives it a creamy yet tangy taste that goes well with almost anything.
But is ranch keto?
This post will walk you through everything you need to know about eating ranch on keto. We’ll look at some keto alternatives and a yummy ranch recipe while answering commonly asked questions.
Is Ranch Dressing Bad for Weight Loss?
If you want to lose weight, store-bought ranch isn’t suitable since it contains added sugars and other high-calorie additives that’ll set you back on your weight loss journey.
These ingredients trigger inflammation and high blood sugar, which can lead to long-term chronic conditions.
But if you’re buying a good keto ranch or you make your own at home, then it’s a healthy dressing for weight loss because a two-tablespoon serving only has two grams of carbs.
If you’re like me, you probably use half the jar when preparing a salad. Fortunately, even after overindulging, homemade keto ranch still won’t interfere with ketosis or negatively affect weight loss.
Can You Eat Ranch Dressing on Keto?
Regular ranch contains added sugars, toxic vegetable oils and other dangerous ingredients that make it impractical for keto dieters.
This is why it’s crucial to stay away from traditional ranch dressings, especially if you’re diabetic or trying to lose weight.
Luckily, our keto-friendly ranch dressing recipe tastes similar to store-bought products. A serving has two grams of carbs and a whopping 20 grams of fat, so you can eat as much as you’d like.
You also don’t have to worry about vegetable oils and toxic preservatives. This recipe uses natural, low-carb ingredients like sour cream, keto mayo, heavy cream and fresh herbs.
What Salad Dressings Are Low Carb?
But if you want to shake things up a bit and try new dressings, consider these keto options:
- Honey mustard dressing
- Avocado ranch dressing
- Trader Joe’s Green Goddess dressing
- Cilantro lime dressing
- Caesar dressing
Honey Mustard Dressing
Honey mustard dressing is a tasty alternative to ranch on keto. Although it contains added sugar and artificial sweeteners that’ll knock you out of ketosis, homemade keto recipes often have zero carbs.
It’s handy when making salads, keto wraps and chicken wings because it offers a sweet and tangy taste with a creamy texture. Dip your favorite finger foods in it or spread it on wraps for extra flavor.
Avocado Ranch Dressing
Avocado ranch dressing contains less than two grams of carbs and 40 calories per serving, so you can pour it over salads when trying to lose weight.
But you must still read the label as cheaper brands add sugar and corn syrups for flavor. Instead, buy products that exclusively use avocado, mayonnaise, sour cream and herbs. Or, make your own avocado ranch dressing at home.
Trader Joe’s Green Goddess Dressing
Trader Joe’s Green Goddess salad dressing is a healthy store-bought option for keto-dieters who don’t feel like preparing a homemade dressing.
It has less than one gram of carb per serving and 20 calories, helping you lose weight. Unlike other “keto” products, Trader Joe’s also avoids vegetable oil, high-fructose corn syrup and sweeteners. This is perfect because you aren’t harming your body by spiking inflammation.
These are the ingredients in Trader Joe’s Green Goddess dressing:
- Avocado
- Apple cider vinegar
- Green onions
- Lemon juice
- Olive oil
- Herbs
- Black pepper
It’s quite rare for a big brand to use these high-quality products. So if you’re looking for an all-natural store-bought dressing, opt for Trader Joe’s.
Cilantro Lime Dressing
Cilantro lime dressing offers a uniquely bright and herbal flavor, which is why it’s popular among health nuts. You can eat it with leafy green salads, roasted vegetables and even skirt steak.
One serving has four grams of net carbs, putting it on par with hummus and nut butter in terms of carb count.
I like that cilantro dressing is super customizable. Unlike honey mustard and avocado ranch dressings, you can add almost anything. For example, if you want your sauce a bit sweeter, use some keto
Caesar Dressing
The classic Caesar salad dressing is low-carb, so you can order this dish at restaurants while staying in ketosis. Two tablespoons of Caesar dressing only has 0.8 grams of net carbs. This is lower than most alternatives like honey mustard, ranch and cilantro.
How Many Carbs Are in Ranch Dressing?
One serving of ranch contains two grams of net carbs, making it a good dressing for keto dieters. However, stay away from lower-quality ranches like Hidden Valley ranch dressing since it uses harmful additives. This can significantly increase the carb count, interfering with ketosis.
Homemade Keto Ranch Dressing Recipe
Try this keto-friendly ranch dressing if you want to enjoy ranch without the bad ingredients.
It has one gram of net carb per serving and the fat content is also high, clocking in at 20 grams. This is why I like eating it when my fat intake is falling behind.
The only drawback is that it doesn’t have a long shelf life due to the natural ingredients, and you’ll have to consume it within five days. But this shouldn’t be a problem since it’s so tasty.
To make your own homemade ranch dressing, you’ll need:
- One and a half cups of mayonnaise
- A half a cup of sour cream
- Two tablespoons of heavy cream
- Two tablespoons of white vinegar
- A clove of minced garlic
- One tablespoon of finely chopped dill
- A tablespoon of diced parsley
- A teaspoon of finely chopped chives
- One teaspoon of onion powder
- ¼ teaspoon of mustard powder
- ½ teaspoon of pink Himalayan salt
Pour your base ingredients like mayo, sour cream, vinegar and heavy cream into a mason jar. Add all your herbs on top, put your lid on and start shaking. Once everything is mixed, drizzle it over your salads, or dip your chicken nuggets in it.
If you’re lactose intolerant, swap out the heavy cream for coconut cream and sour cream for the vegan version.
Although all mayo is high-fat and low-carb, avoid brands that add cheap vegetable oils. Research shows that these oils spike inflammation, increasing your chances of cancer, heart disease and Alzheimer’s.
Instead, look for mayo that uses coconut, olive or avocado oil.
Final Thoughts on Is Ranch Keto
Ranch dressings that contain dangerous oils are a big no on a keto diet. But if you’re buying from a healthier brand, or you’re making it at home with the right ingredients, then ranch is 100 percent keto.
You won’t have to worry about overconsumption because the protein helps reduce appetite and the high fat content allows you to catch up on your macros.
If you’re looking for other dressings that are low-carb, consider honey mustard dressing, avocado ranch dressing or Trader Joe’s Green Goddess dressing.
