Eating keto means following a high-fat, low-carb diet. The keto diet limits carbohydrate intake in order to induce ketosis, a metabolic state where your body burns fat for energy instead of carbs. Popular keto foods include meat, fish, eggs, dairy, nuts, seeds, and low-carb vegetables. Following a keto diet requires paying close attention to the ingredients and nutrition facts of packaged foods to ensure they fit within your daily carb limit, which is typically around 20-50 grams of net carbs per day.
Can you eat ranch dressing on keto?
Most commercial ranch dressings like Hidden Valley Original Ranch contain 1-3 grams of net carbs per 2 tablespoon serving. Since ranch dressing is relatively low in carbs, it can typically fit into a keto eating plan when consumed in moderation. However, some ranch dressing varieties are higher in carbs or contain added sugars, so it’s important to read labels and account for the carbs.
Nutrition facts for Hidden Valley Ranch dressing
Here are the nutrition facts for 2 tablespoons (30ml) of Hidden Valley Original Ranch dressing:
| Calories | 140 |
|---|---|
| Fat | 14g |
| Carbohydrates | 2g |
| Fiber | 0g |
| Sugar | 1g |
| Protein | 0g |
As you can see, a 2 tablespoon serving of Hidden Valley Original Ranch dressing contains 2g total carbs and 1g sugar. It does not contain any fiber, so the net carbs would also be 2g.
Is 2g net carbs keto-friendly?
A 2g net carb serving of ranch dressing can generally fit into a keto diet. The standard daily limit on keto is around 20-50 net grams of carbs. Consuming 2g carbs from ranch dressing leaves plenty of room for other low-carb foods throughout the day. However, ranch dressing is easy to overconsume, so you need to pay attention to portion sizes and account for the carbs.
Tips for eating ranch dressing on keto
Here are some tips for enjoying ranch dressing on a keto diet:
- Stick to 2 tablespoon servings or less
- Measure servings instead of eyeballing
- Track the carbs and calories using an app
- Choose full-fat ranch made with real ingredients
- Avoid low-fat or “diet” varieties with added sugars
- Use ranch sparingly as a topping or dip
- Be mindful of other carb sources at meals
Consuming large amounts of any sauce or condiment on keto can quickly add up in carbs. By portioning ranch dressing and tracking intake, it can be incorporated as an occasional treat.
Low-carb ranch dressing options
In addition to Hidden Valley Original, there are other keto-friendly ranch dressing options to consider:
- Simply Dressed ranch dressing – 1g net carbs
- Duke’s ranch dressing – 1g net carbs
- Marie’s ranch dressing – 1g net carbs
- Brianna’s Creme Brulee Keto ranch – 0g net carbs
- Paleo on the Go ranch – 1g net carbs
Check labels for additives like maltodextrin, sugars, and thickeners in ranch dressing that may impact carb content. Homemade ranch with wholesome ingredients can also fit into a keto diet.
Should you choose regular or low-fat ranch on keto?
On the keto diet, it’s recommended to choose full-fat ranch dressing instead of low-fat or fat-free versions. Full-fat ranch simply contains fattier ingredients like sour cream, mayonnaise, and cream cheese. Meanwhile, low-fat ranch compensates for that missing fat with increased sugar and preservatives. Since keto emphasizes healthy fats and limits sugar, full-fat ranch dressing is the better option.
Full-fat ranch pros
- Higher in healthy fats
- Lower in carbs and sugar
- More keto-friendly ingredients
- Increases satiety and flavor
Low-fat ranch cons
- Higher in added sugars
- More preservatives and stabilizers
- Higher net carb count
- Less satisfying flavor
Some people initially shy away from full-fat dressings on keto in attempt to reduce overall calories. However, fat helps keep you feeling fuller for longer after eating. Plus, ranch dressing is not a substantial source of calories unless consumed in very large amounts.
Can you eat other salad dressings on keto?
In addition to ranch dressing, many other salad dressing options can fit into a keto diet in moderation, including:
- Blue cheese dressing
- Caesar dressing
- Creamy Italian dressing
- Olive oil and vinegar
- Balsamic vinaigrette
- Greek dressing
Creamy, fatty dressings tend to be lower in carbs than sweeter vinaigrettes. Always check labels for added sugars. Homemade keto salad dressings without sugar are ideal.
Keto-friendly dressing tips
- Use 2 tablespoons or less per serving
- Avoid “light”, low-fat, or diet dressing varieties
- Compare brands and flavors for carb differences
- Make your own dressings at home
- Count all dressings and condiments toward daily carbs
- Pair dressings with low-carb salad ingredients
Keto salad ideas with ranch dressing
Here are some ideas for keto salad recipes and toppings that pair well with ranch dressing:
Keto salad recipes
- Taco salad with ground beef, cheese, avocado
- Chicken bacon ranch salad
- Steak salad with mushrooms and onions
- Buffalo chicken salad with blue cheese crumbles
- Cobb salad with egg, bacon, avocado
Keto salad toppings
- Bacon bits or crispy bacon
- Hard boiled egg
- Avocado
- Shredded cheese like cheddar or feta
- Diced chicken, steak, or shrimp
- Chopped nuts like pecans or walnuts
- Crumbled blue cheese
- Riced cauliflower
Using ranch dressing in combination with low-carb salad ingredients like greens, vegetables, meats, cheese, and healthy fats can provide well-balanced keto meals.
Is it better to use dressing, mayo, or sour cream on keto?
Mayonnaise and sour cream are high-fat condiments that can also be enjoyed on a keto diet. Here is a comparison of using mayo, sour cream, or dressing like ranch for keto recipes:
Mayonnaise
- Contains about 3-4g net carbs per 2 tablespoon serving
- Adds richness and moisture to dishes and dressings
- Can be used for keto egg, chicken, or tuna salad recipes
- Pairs well with grilled or roasted meats and vegetables
Sour cream
- Around 2g net carbs per 2 tablespoon serving
- Provides tangy flavor in dressings or dips
- Use as a topping for tacos, nachos, chili, or baked potatoes
- Mix with cream cheese for quick keto dip
Ranch dressing
- Typically 1-3g net carbs per 2 tablespoon serving
- Creamy texture with robust herb flavor
- Popular keto salad dressing choice
- Also good for veggie dip, wings, sandwiches, etc.
Mayo, sour cream, and ranch all work for keto diets. Choose based on taste preferences and how they best complement your recipes.
Can you eat keto-friendly chips with ranch dressing?
Pairing fatty, flavorful ranch dressing with crunchy low-carb chips makes a perfect keto snack. Here are some keto-friendly chip options to eat with ranch:
- Pork rinds – 0g net carbs
- Jicama sticks – 1g net carbs per ounce
- Cheese crisps – 0-1g net carbs
- Flackers flax crackers – 2g net carbs per cracker
- Pili nut crackers – 2g net carbs per cracker
- Parmesan crisps – 1g net carb per 2 crisps
- Brocoli slaw chips – 3g net carbs per ounce
When pairing crackers or chips with ranch dressing, be mindful of portion sizes. While these keto snacks may be low in carbs, it’s easy to over-consume. Stay satisfied by dipping a few low-carb chips instead of devouring the whole bag.
Can keto ranch dressing go bad?
Like any food product, ranch dressing eventually goes bad if left for too long. Follow proper food storage guidelines to get the longest shelf life out of your ranch dressing on keto.
Keto ranch dressing storage tips
- Store unopened ranch in the refrigerator
- Use within 4-6 months for best quality
- After opening, use within 2-3 months for refrigerated ranch
- Transfer to airtight container after opening
- Seal packets after each use
- Don’t mix new and old ranch in one container
- Throw away if mold develops
Properly stored, unopened ranch dressing can last 4-6 months past the printed date on the package. However, if you notice any changes in texture, smell, or appearance, it’s best to discard it.
How to tell if opened ranch dressing has gone bad
- Appearance is watery or separated
- Noticeable changes in color or consistency
- Strong unpleasant or sour smell
- Mold developing on surface
When in doubt, stick to the 2-3 month guideline for opened ranch stored in the refrigerator. Always inspect dressing closely and rely on your senses before consuming.
Can you freeze ranch dressing?
Freezing extra ranch dressing is a great way to prevent waste and always have it on hand for keto recipes. Here are some tips for freezing ranch dressing:
- Store dressing in airtight freezer bag or container
- Exclude as much air from package as possible
- Lay flat in freezer to prevent cracks if using sauce packet
- Add date label so you know when you froze it
- Use within 2-3 months for best quality
- Thaw overnight in refrigerator before using
The high-fat content of ranch dressing makes it prone to separation after thawing. Simply stir or shake vigorously when thawed to reincorporate.
Should you freeze opened or unopened ranch?
For best results, freeze unopened packets or containers of ranch dressing. However opened ranch can also be successfully frozen in an airtight container. Just make sure no air remains inside before sealing and freezing.
Homemade keto ranch dressing recipes
Whipping up homemade ranch dressing is an easy way to control the ingredients and carbs. Try out these tasty keto ranch dressing recipes:
Simple keto ranch
- 1 cup mayonnaise
- 1/4 cup sour cream
- 1/4 cup heavy whipping cream or whole milk
- 1 tbsp white wine vinegar
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp dried parsley
- 1 tsp dried dill
- 1/2 tsp salt
- 1/4 tsp black pepper
Whisk together all ingredients until smooth and combined. Refrigerate in airtight container up to 5 days.
5 minute dairy-free keto ranch
- 1/2 cup olive oil mayo
- 2 tbsp unsweetened almond milk
- 1 tbsp apple cider vinegar
- 1 tsp lemon juice
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tbsp fresh parsley
- 1 tbsp fresh dill
- 1/4 tsp salt
- 1/4 tsp black pepper
Mix all ingredients in a bowl or blender until smooth. Store refrigerated up to 7 days.
Creamy keto ranch dip
- 1 cup sour cream
- 1/2 cup mayonnaise
- 2 tbsp roughly chopped fresh parsley
- 2 tbsp roughly chopped fresh dill
- 2 minced garlic cloves
- 1/2 tsp onion powder
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
Stir ingredients together in a bowl until uniform. For thicker dip, drain excess liquid from herbs. Refrigerate unused portion up to 4 days.
Conclusion
Ranch dressing can fit into a keto diet when consumed in moderation. Limit to 2 tablespoons per serving and opt for full-fat, low-carb varieties to keep carbs in check. Making your own keto-friendly ranch dressing at home gives you full control over the ingredients. Pair ranch dressing with salads, wings, keto chips, and veggies for a quick, creamy keto flavor boost.
