Blue cheese dressing is a popular salad dressing made with blue cheese, mayonnaise, milk or cream, and seasonings. With its tangy, bold flavor, blue cheese dressing can transform a simple green salad into an appetizing experience. However, some people wonder if the tasty dressing is high in carbs due to its rich, creamy texture.
The Answer
Blue cheese dressing can be high in carbs depending on the brand and recipe, but it doesn’t have to be. Many commercial brands of blue cheese dressing have 10-15 grams of carbs per 2 tablespoon serving. However, homemade blue cheese dressing or low-carb brands can be much lower in carbs with around 2-5 grams per serving.
Carb Content of Different Blue Cheese Dressings
Here is the carb content for 2 tablespoon servings of some popular brands of blue cheese dressing:
| Blue Cheese Dressing | Total Carbs |
|---|---|
| Kraft Classic Blue Cheese | 2g |
| Marzetti Simply Dressed Blue Cheese | 2g |
| Ken’s Steak House Blue Cheese | 3g |
| Marie’s Blue Cheese | 3g |
| Newman’s Own Blue Cheese | 3g |
| Brianna’s Homestyle Blue Cheese | 5g |
| Hidden Valley The Original Ranch Blue Cheese | 7g |
| Wish-Bone Robusto! Blue Cheese | 10g |
| Kraft Chunky Blue Cheese | 12g |
As you can see, carb content can range significantly between brands. Low-fat and light blue cheese dressings also tend to be higher in carbs, with brands like Wish Bone Light Blue Cheese dressing containing 15g carbs per serving.
Homemade Blue Cheese Dressing is Lower in Carbs
Making blue cheese dressing at home allows you to control the ingredients and carb count. Most homemade recipes contain around 2-4 grams of carbs per serving when using blue cheese, mayonnaise, buttermilk, sour cream or heavy cream, vinegar, olive oil, and spices.
For example, this simple homemade blue cheese dressing recipe has just 2g net carbs per serving:
Homemade Low-Carb Blue Cheese Dressing
Ingredients:
- 1/2 cup mayonnaise
- 1/4 cup sour cream
- 2 oz blue cheese, crumbled (about 1/2 cup)
- 1 tbsp white wine vinegar
- 1 tsp Dijon mustard
- 1 small shallot, minced
- 1 small garlic clove, minced
- 1/4 tsp black pepper
- 1/4 tsp salt
Instructions:
- In a medium bowl, whisk together the mayonnaise, sour cream, blue cheese, vinegar, mustard, shallot, garlic, salt and pepper until well combined.
- Taste and adjust any seasonings as desired. If needed, thin with a bit of milk to reach your desired consistency.
- Store in the refrigerator for at least 30 minutes before using to allow flavors to meld. Keeps for up to 1 week.
Using healthy, low-carb ingredients like full-fat mayonnaise, sour cream, and blue cheese allows you to create a blue cheese dressing with a carb count to fit a keto, low-carb, or diabetic diet.
Low-Carb Blue Cheese Brands
In addition to making your own, there are some brands of blue cheese dressing made with low-carb followers in mind. Here are some tasty store-bought options under 5 grams of carbs per serving:
- Paleo Papa Blue Cheese Dressing – 2g net carbs
- Brianna’s Asiago Blue Cheese Dressing – 3g net carbs
- Olive Garden Light Italian Dressing – Blue Cheese – 3g net carbs
- Marie’s Creamy Blue Cheese Yogurt Dressing – 3g net carbs
- Bolthouse Farms Chunky Blue Cheese Yogurt Dressing – 4g net carbs
Checking the nutrition labels and doing your research can uncover some great supermarket blue cheese dressings that won’t sabotage a low-carb diet.
Other Ways to Reduce Carbs in Blue Cheese Dressing
If you want to enjoy blue cheese dressing but want to keep carbs low, here are some tips:
- Use less dressing. A thinner drizzle over your salad will result in less carb intake than a heavy dollop.
- Mix with olive oil and vinegar. Making a simple vinaigrette with 1 part blue cheese dressing, 1 part olive oil, and 1 part vinegar cuts the carbs by diluting the dressing.
- Find low-carb vegetable dip options. Some ranch or cream cheese-based veggie dips have added blue cheese for flavor with minimal carbs.
- Opt for blue cheese crumbles on salads. Skip the dressing and add crumbled blue cheese directly on top of your salad.
- Use it sparingly on buffalo chicken wings or burgers. The bold blue cheese flavor means you can use just a bit but still get lots of flavor.
Blue Cheese Nutrition Facts
Understanding the nutrition facts of blue cheese dressing can help explain why some brands are higher in carbs than others. Here are the nutrients typically found in 2 tablespoons of blue cheese dressing:
| Nutrient | Amount |
|---|---|
| Calories | 90-160 |
| Total Fat | 10-16 g |
| Saturated Fat | 2-5 g |
| Trans Fat | 0 g |
| Cholesterol | 5-20 mg |
| Sodium | 150-300 mg |
| Total Carbohydrate | 2-15 g |
| Dietary Fiber | 0 g |
| Total Sugars | 1-2 g |
| Added Sugars | 0 g |
| Protein | 0-1 g |
As you can see, the main nutrient that varies significantly between brands is total carbohydrates. Lower carb options keep carbs minimal by avoiding added sugars and unnecessary fillers.
Are Carbs from Blue Cheese Dressing OK on Keto?
The keto diet strictly limits carbs to usually 20-50g per day. Some keto dieters can fit small amounts of blue cheese dressing into their daily carb budget, but others find even low-carb brands too high.
Heavy cream or oil-based dressings like blue cheese tend to be lower in carbs than sweet, yogurt-based dressings. But ultimately, it depends on each person’s carb tolerance and daily macro goals.
Many keto dieters can work with 2-5g carbs from blue cheese dressing. However, stricter keto may require keeping net carbs closer to 0-1g per serving. So homemade or very low-carb brands are best for keto.
Tips for Keto Blue Cheese Dressing
- Use just 1-2 tbsp per salad
- Mix with olive oil and vinegar
- Opt for homemade recipes
- Choose keto-friendly brands under 3g net carbs
- Count it into your daily carb limit
Blue Cheese Dressing in Low-Carb and Keto Diets
Here is a closer look at how blue cheese dressing fits into popular low-carb eating approaches:
Keto Diets
– Use sparingly to fit macros
– Limit to 2-5g net carbs per serving
– Dilute with oil and vinegar
– Homemade or very low-carb brands
Low-Carb Diets
– Count towards daily carb intake
-Aim for under 10g net carbs per serving
– Lower-carb brands recommended
Paleo Diet
– Avoid sweeteners and thickeners
– Use olive oil, vinegar, and lemon juice
– Homemade fits Paleo best
Whole30 Diet
– Avoid for 30 days
– After, use compliant ingredients
– Avoid sweeteners and thickeners
Vegetarian and Vegan Diets
– Omit blue cheese for vegan
– Use vegan mayo and yogurt
– Add nuts or tofu for creaminess
Low-Carb Blue Cheese Dressing Recipe
This easy homemade blue cheese dressing has just 3g net carbs per serving. It’s keto-friendly and much lower in carbs than store-bought brands:
Ingredients
- 1/2 cup mayonnaise
- 1/4 cup sour cream
- 2 oz blue cheese, crumbled (about 1/2 cup)
- 2 tsp white wine vinegar
- 1 tsp Dijon mustard
- 1/2 tsp garlic powder
- 1/4 tsp black pepper
- pinch of salt
Instructions
- In a medium bowl, whisk together the mayonnaise, sour cream, blue cheese, vinegar, mustard, garlic powder, salt and pepper until well combined.
- Taste and adjust any seasonings as desired. If needed, thin with a bit of heavy cream or half-and-half to reach your desired consistency.
- Store in the refrigerator for at least 30 minutes before using to allow flavors to meld. Keeps for up to 1 week.
Nutrition Facts
Serving Size: 2 tbsp
| Calories: | 140 |
| Fat: | 15g |
| Carbohydrates: | 3g |
| Fiber: | 0g |
| Net Carbs: | 3g |
| Protein: | 2g |
This blue cheese dressing fits perfectly into a keto diet plan. Feel free to experiment with different vinegar, herb and spice additions to make your own signature flavor.
Buying and Storing Blue Cheese Dressing
When shopping for blue cheese dressing, read nutrition labels closely and compare brands. Here are some tips:
- Look for options with less than 5g net carbs per serving
- Avoid low-fat or light varieties as they have more carbs
- Check for unwanted added sugars
- For keto, look for under 3g net carbs per serving
- Store-bought can last 1-2 months unopened
- Homemade keeps for up to 1 week refrigerated
Properly stored, both unopened and homemade blue cheese dressing can last for a decent shelf life while maintaining quality and safety.
Uses for Blue Cheese Dressing
Blue cheese dressing is very versatile beyond just salads. Here are some of the most popular uses:
- Green, wedge, and chicken salads
- Buffalo chicken wings and tenders
- Burgers and sandwiches
- Pork chops, chicken, and fish
- Vegetable dips and crudités
- Celery sticks or endive leaves
- Pizzas, flatbreads, and bruschetta
- Coleslaw, pasta, and potato salads
Try using just a dollop or drizzle of blue cheese dressing to add big flavor without overdoing the carbs. It packs a punch and a little bit goes a long way.
Is Blue Cheese Dressing Keto-Friendly?
Blue cheese dressing can be keto-friendly in moderation. Stick with a homemade recipe or verified low-carb brand with 2-3g net carbs per serving. Also limit your portion size to 1-2 tablespoons and incorporate it into your daily carb allowance.
The Bottom Line
Blue cheese dressing doesn’t have to be high in carbs, but you need to be a mindful consumer. Homemade and some low-carb brands can have as little as 2-5g net carbs per serving. Compare nutrition labels and ingredients lists to find the lightened-up options that allow you to enjoy blue cheese flavor while keeping carbs low.
With some adjustments like making your own or diluting store-bought dressings, blue cheese dressing can be enjoyed as an occasional treat even on lower-carb diets like keto. Just watch your portions and incorporate it into your overall daily carb tally.
