The ketogenic or “keto” diet has become one of the most popular diets in recent years. This low-carb, high-fat diet helps many people lose weight, control blood sugar, and more. But sticking to keto means limiting carb intake to just 20-50 grams per day. This can make salad dressing a tricky area. Many popular dressings like ranch, honey mustard, and balsamic vinaigrette contain added sugars. So what about classic creamy Caesar dressing? Here’s a detailed look at whether you can eat Caesar dressing on the keto diet.
What is Caesar Dressing?
Caesar dressing has a creamy, tangy flavor and thick texture from egg yolks and oil. Traditional recipes contain just a handful of simple ingredients:
- Olive oil or canola oil
- Egg yolks
- Lemon juice
- Garlic
- Anchovies or Worcestershire sauce
- Parmesan cheese
- Salt and pepper
The defining ingredients that give Caesar its distinctive flavor are the raw egg yolks, olive oil or canola oil, lemon juice, garlic, and Parmesan cheese. Anchovies or Worcestershire sauce also lend a savory, umami taste.
Is Caesar Dressing Keto-Friendly?
The main ingredients in traditional Caesar dressing are very low in carbohydrates. Olive oil and canola oil contain zero net carbs. Eggs and lemon juice also have minimal carbs. Parmesan cheese does contain around 1 gram of net carbs per ounce, but a typical 2-tablespoon serving of dressing has less than half an ounce of cheese. Anchovies, garlic, and seasonings add robust flavor with no carbs.
So in its classic form without added sugars or starchy thickeners, Caesar dressing is keto diet approved. Two tablespoons of homemade Caesar dressing has around 2 grams of net carbs or less.
To keep carb count low, be sure to stick to authentic recipes and check labels on store-bought dressings carefully. Many commercial Caesar dressings load up the classic recipe with added sugars or carb-containing thickeners like cornstarch.
Keto-Friendly Caesar Dressing Brands
When shopping for prepared Caesar dressing, read ingredient lists closely and compare nutrition labels. Watch out for added sugars like sucrose, honey, corn syrup or “natural sweeteners”. Also avoid thickeners like cornstarch, wheat flour, or other starches.
Here are some widely available brands of Caesar dressing that are low-carb and keto-friendly:
| Brand | Net Carbs per 2 Tbsp |
|---|---|
| Brianna’s Home Style | 1 g |
| Trader Joe’s | 1 g |
| Ken’s Steak House | 1 g |
| Marzetti Simply Dressed | 2 g |
| Otria | 2 g |
| Stonewall Kitchen | 2 g |
Can You Make Your Own Keto Caesar Dressing?
One of the best options for keeping carbs low is to make your own Caesar dressing at home. This allows you to control the specific ingredients.
Here is a keto-friendly recipe for creamy homemade Caesar dressing:
Ingredients:
- 1/4 cup olive oil
- 2 garlic cloves, minced
- 1-2 anchovy fillets or 1 tsp Worcestershire sauce
- 1 large egg yolk
- 3 tbsp fresh lemon juice
- 1 tbsp Dijon mustard
- 1 tbsp red wine vinegar
- 1/4 cup grated Parmesan cheese
- Salt and pepper to taste
Instructions:
- In a blender or food processor, combine the olive oil, garlic, anchovies, egg yolk, lemon juice, mustard and vinegar. Blend until smooth and emulsified.
- Add the Parmesan cheese and pulse briefly just to incorporate.
- Season to taste with salt and black pepper.
- Store homemade Caesar dressing in the refrigerator for up to 5 days.
This easy homemade version has around 2 grams of net carbs per 2-tablespoon serving. It also saves money compared to pricey store-bought dressings.
Keto Caesar Dressing Nutrition Facts
Traditional Caesar dressing is high in fat from the olive oil and egg yolks. This makes it perfect for the high-fat ketogenic diet. A 2-tablespoon serving provides around 160 calories and 18 grams of fat, mostly from healthy unsaturated fats. It has minimal protein and carbs.
Here is the full nutrition breakdown for a standard serving of keto Caesar dressing:
| Nutrient | Amount |
|---|---|
| Calories | 160 |
| Total Fat | 18g |
| Saturated Fat | 2g |
| Unsaturated Fat | 16g |
| Total Carbs | 2g |
| Fiber | 0g |
| Net Carbs | 2g |
| Protein | 1g |
The minimal carbs and high fat make Caesar a great keto-approved choice. Just be sure to stick to clean ingredients.
Should You Eat Caesar Dressing on Keto?
Caesar dressing can definitely be part of a healthy ketogenic diet when following a few guidelines:
- Stick to traditional recipes without added sugars
- Read labels to check for hidden added carbs
- Make your own at home for full control
- Measure portions and be mindful of overall calorie intake
- Pair dressing with low-carb vegetables like kale, spinach, or romaine
Enjoying Caesar dressing in moderation can add flavor and fat to balance keto meals. Just keep an eye on serving size and ingredients.
Other Keto-Friendly Salad Dressings
In addition to Caesar, here are some other great low-carb dressing options for keto salads:
Olive Oil and Vinegar
A simple mixture of extra virgin olive oil, balsamic vinegar or red wine vinegar, Dijon mustard, and herbs.
Blue Cheese
Made from cream, butter, blue cheese, vinegar, and seasonings.
Ranch
Creamy ranch is keto-approved when made with Greek yogurt or mayo and avoiding added sugars.
Avocado Lime
Fresh avocado blended with lime juice, olive oil, cilantro, garlic, and cumin.
Green Goddess
Tangy combination of avocado, olive oil, herbs like tarragon, lemon juice, and anchovies.
Tahini Dressing
Smooth sesame tahini thinned with water and lemon juice.
Keto Salad with Caesar Dressing
Looking for a delicious keto salad to pair with your Caesar dressing? Here’s an easy recipe:
Ingredients:
- 6 cups mixed greens like romaine, kale, and spinach
- 1/2 cup chopped grilled chicken breast
- 1/4 cup crumbled bacon
- 1/4 cup shredded Parmesan cheese
- 2 tbsp Caesar dressing
- Salt and pepper to taste
Instructions:
- Wash and dry greens, then transfer to a large bowl.
- Top with grilled chicken, crumbled bacon, Parmesan cheese.
- Drizzle with about 2 tbsp prepared Caesar dressing and season with salt and pepper.
- Toss salad gently to coat and serve.
This easy keto Caesar salad is a filling, delicious low-carb meal, perfect for lunch or dinner. The creamy dressing pairs so well with the crisp cool lettuce and savory chicken and bacon. You can also prepare it without the chicken for a lighter vegetarian version.
Conclusion
Traditional Caesar dressing made primarily from olive oil, egg yolks, Parmesan, lemon juice, and herbs contains minimal carbs, making it a great choice for the keto diet. Just be sure to avoid versions with added sugars or fillers. When buying prepared dressings, read labels closely and stick to clean ingredients. Making your own Caesar at home is also an easy way to control carbs and customize the flavor. In moderate portions, Caesar dressing can be a tasty addition to your low-carb meals. Pair it with keto-friendly greens, proteins, avocados and other toppings for flavorful salads.