Salad with a side of blue cheese dressing

Is Blue Cheese Dressing Keto?

The blue cheese dressing is great when used as a dip for chicken wings or as a topper for salads. Although you might want to enjoy this addition when on a ketogenic diet, the main question remains: is blue cheese dressing keto? 

Is Blue Cheese Dressing Keto-Friendly or Not?

Most blue cheese dressings are keto, including the store-bought ones. However, when purchasing a blue cheese dressing from stores or online, you will need to check for added sugars or unhealthy ingredients such as soy.

Salad with blue cheese dressing

So, is blue cheese dressing keto? Although you can get a store-bought keto-friendly blue cheese dressing, the only way to be sure is to make one at home. This guide will help you make a keto-friendly blue cheese dressing at home.

How to Make a Keto-Friendly Blue Cheese Dressing at Home

The first step towards making a keto-friendly blue cheese dressing at home is to use only keto-approved ingredients. Here is the procedure for preparing a keto-friendly blue cheese dressing at home.


To prepare a healthy and tasty blue cheese dressing that is keto-friendly, putting together the ingredients is your first step. Below are the ingredients you will need:

  • A half-cup of low-carb mayonnaise and if possible, go for the homemade one
  • A half teaspoon of black pepper 
  • A half-cup sour cream - It gives your dressing a sharp taste and a creamy texture
  • 4 oz blue cheese: There are other blue cheese varieties, but in this one, we will use the normal blue cheese. 
  • A half teaspoon garlic powder 
  • A half teaspoon salt - Always important when it comes to seasoning 
  • One teaspoon apple cider vinegar - Substitute with lemon juice


After assembling the ingredients in their correct amounts, making a keto-friendly blue cheese dressing becomes effortless. Below is a step-by-step procedure on how you can prepare it:

  • Crumble the blue cheese and put it in a medium bowl 
  • Mash the blue cheese using a fork
  • In the bowl, add apple cider vinegar, mayonnaise, garlic powder, and sour cream 
  • Whisk them until they are fully combined
  • Season with pepper and salt
  • If you don't need it right away, store it in a refrigerator for about one hour for the flavor to build 

When it comes to nutritional values, one serving contains 5 grams of fat, 1 g of carbs, 2 g protein, 1g sugar,1 g fiber, and 51 kcal calories.

Block of blue cheese

Nutritional Benefits of a Keto-Friendly Blue Cheese Dressing

Apart from it being versatile and keto-friendly, blue cheese dressing also has some health benefits. Some of the health benefits of keto-friendly blue cheese dressing include: 

Prevents Osteoporosis 

Osteoporosis is a health complication that weakens your bones, such that a slight impact on bones may lead to fracture. It commonly affects adolescent girls and women during and after menopause. Blue cheese contains a high calcium content essential for strong bones, preventing osteoporosis.

Sharpens the Memory 

Blue cheese is a wonderful ingredient as it increases cognitive functions, enhancing memory in kids. It enhances brain cell functioning, making it helpful for growing kids. For older people who have memory loss issues and degenerative brain disease, blue cheese helps to improve the condition.

Helps in Strong Muscle Building

Blue cheese can build healthy and strong organs, cells, and muscles. The protein and potassium content contained in blue cheese helps in muscle contraction.

Helps in Reducing the Risk of Heart Diseases

Many people believe if you regularly consume meals that contain a high-fat content, you are at risk of developing cardiovascular diseases. 

The presence of a compound known as spermidine in blue cheese helps prevent blood clotting in arteries or veins and artery inflammation. It also helps in lowering cholesterol levels and controlling blood pressure as well. Typically, this reduces the chances of developing heart disease.

Salad with a side of blue cheese dressing

Assist in Preventing Strokes

If blue cheese is consumed regularly, it makes the blood vessels wider, preventing clots that can probably result in stroke from occurring. Also, it prevents cholesterol levels from rising, safeguarding your body against strokes.

Aids in Weight Management 

Blue cheese has low-calorie and low-fat content, so including it in your ketogenic diet will help you effectively lose extra weight, maintaining a fit body.

Boost Immune System

Blue cheese contains important minerals and vitamins such as zinc, vitamin A, sodium, vitamin D, and potassium. These minerals prevent illnesses by ensuring a strong immune system. 

Aids in Maintaining Good Dental Health

Due to its high content of phosphorus and calcium, blue cheese keeps good dental health. Additionally, it prevents tooth decay and cavity.

How to Tell That Your Blue Cheese Dressing Has Gone Bad

Normally, blue cheese has edible mold that makes it have a delicious taste. Just like any other cheese, it can go bad, and recognizing it's bad is crucial. Below are tips that can help you find out whether it has gone bad:

Smell the Cheese 

If you made your blue cheese dressing at home, it is easier to know how it smells when fresh and gone bad. If you smell an ammonia-like smell, your blue cheese dressing is most likely bad.

Check Out the Colors 

The mold of a fresh blue cheese dressing is green or blue in color. The creamy part has a white or yellow shade. If you notice any color change, then it has gone bad.

Frequently Asked Questions 

How Long Can Homemade Blue Cheese Dressing Last?

If properly stored in a sealed airtight container, a blue cheese dressing can go up to one week in the refrigerator. If unopened and store-bought it can last for up to six months.

Can Blue Cheese Be Eaten By Itself?

Yes, you can eat blue cheese by itself. However, it’s mostly melted, crumbled, or spread over other foods.

Final Thoughts 

So, is blue cheese dressing keto? In most cases, blue cheese dressing is keto-friendly. When shopping store bought dressings online, check the ingredients to ensure they are keto-approved or buy directly from Hungry Squirrel for a guarantee that your dressings work for your diet. Alternatively, you can use the above steps to prepare a keto-friendly one at home.