Salad with a Greek dressing

Is Greek Dressing Keto?

A healthy ketogenic diet contains more fats and protein and less than 5% carbs. It might be that you love Greek dressing, but your biggest worry is - is Greek dressing keto? This article provides all you need to know on whether Greek dressing is keto-friendly.

Is Greek Dressing Keto?

Greek dressing is keto, but not all are suitable for a ketogenic diet. Many store-bought dressings contain unhealthy ingredients and preservatives. However, you can prepare a keto-friendly Greek dressing at home or buy one with the right ingredients in-store and online.

Greek salad

So, is Greek dressing keto? It is easy to make a keto-friendly Greek dressing at home as you will have full control of your ingredients. The below guide will help you prepare a Greek dressing that is keto-friendly. It will also not take you much time to prepare the Greek keto dressing.  

How to Prepare a Homemade Greek Dressing

Preparing your Greek dressing at home is the best way to ensure keto friendly. You can freely choose the ingredients you want to include in your recipe at home. Below is how you can prepare a keto-friendly Greek dressing at home:

Ingredients 

Assembling your ingredients is the first step when preparing a homemade keto-friendly Greek dressing. Here are some of the keto-approved ingredients to include:

  • 1 tsp dried oregano 
  • Pinch black pepper
  • One green pepper 
  • ½ red onion 
  • One red pepper 
  • 1 tbsp. red wine vinegar
  • ¼ teaspoon salt 
  • One cucumber
  • ¼ cup olive oil 
  • 4 ounces feta cheese 

Instructions

After putting the ingredients together, follow the below step-by-step procedure below on how to prepare a keto-friendly Greek dressing:

  1. Cut the cucumber into two and slice it into small pieces, 
  2. Put the pieces in a large mixing bowl.
  3. Dice the feta cheese 
  4. Deseed and dice the peppers
  5. Slice the red onion thinly
  6. Carefully add cheese, cucumber, and onion to the mixing bowl
  7. Using a blender, whisk together the red wine vinegar, oregano, and olive oil to make the dressing.
  8. The whisking should be vigorous to ensure that the vinegar and olive oil emulsify.
  9. In the bowl, toss with the dressing.
  10. Season to taste with pepper and salt 
  11. If possible, refrigerate it for some time to allow the flavor to build
  12. Serve
Salad with a Greek dressing

    Health Benefits of Homemade Keto Friendly Greek Dressing Ingredients 

    Apart from being keto-friendly, the ingredients used when preparing a Greek dressing have many health benefits. Below are some of the health benefits: 

    Olive Oil

    The fats contained in olive oil are monounsaturated fatty acids. They protect the body cells from damages, resulting in a wide range of health issues.

    Cucumbers 

    They contain many health benefits as well as essential minerals and vitamins. The health benefits of cucumbers include regulating digestion, lowering blood sugar levels, aiding in weight loss, and promoting hydration. 

    Feta Cheese 

    It contains 3 grams of carbs and 7 grams of fat, making it ideal for those following a ketogenic diet. It has a crumbly texture, making it easy to add to your dressing. High levels of calcium and phosphorus, it helps in improving bone density and preventing osteoporosis.

    Red Wine Vinegar

    The antioxidants in red wine have many nutritional benefits: regulating blood sugar, preventing coronary artery disease, aiding memory, minimizing the risk of cancer, treating common cold, lowering bad cholesterol. 

    Dried Oregano 

    Over the years, oregano has been used to relieve jaundice, diarrhea, vomiting, and fever. It can also help relieve urinary problems, headaches, bloating, swollen glands, flatulence, indigestion and promote menstruation in women.

    Pepper and Salt 

    When added to your keto diet, salt and black pepper are vital ingredients as they help extract valuable nutrients from your food. Salt helps in regulating blood pressure and stabilizing irregular heartbeat.

    The nutritional benefits of black pepper include relieving constipation, liver problems, tooth decay and toothache, diarrhea, and heart disease.


    What Should I Avoid in a Greek Dressing Keto?

    When preparing a Greek salad dressing, there are some mistakes that you should avoid to end up with a tasty dressing. Here are things that you should avoid:

    Greek salad

    Adding Heavy Ingredients Before Your Salad Is Dressed

    You should never add heavy ingredients until after you have dressed your salad. Otherwise, the heavy ingredients will fall off at the bottom. 

    The dressing should be poured evenly at the top after assembling a complete layer of ingredients. This ensures that your keto-friendly dressing is crunchy and crispy.

    When to Avoid Store-Bought Dressings 

    People on a ketogenic diet are advised to fully avoid dressing that contains added sugars. Most store-bought dressings contain added sugars and preservatives, and if you are not keen to take the low-sugar one or one that has been indicated to be keto-friendly, you may end up with one that is not keto.

    This is not suitable if you want to maintain your ketosis status. It is easy to prepare a homemade salad dressing with the right ingredients, often tastier and healthier than store-bought ones. 

    A great alternative is to buy any of our Hungry Squirrel sauces and receive a dressing that is guaranteed to be keto-friendly and will ensure that you can enjoy a delicious dressing without any worry about alternatives that could knock you out of ketosis.

    Frequently Asked Questions 

    How Long Does a Greek Dressing Keto Last?

    When stored properly in an airtight container, a Greek dressing keto can go up to one week in the fridge. If you don't have an airtight container, you can use a jar that has a tight-fitting lid as well.

    Is Greek Dressing High-Calorie?

    The ingredients used when preparing it are keto and straightforward. Some ingredients used, such as red wine vinegar and olive oil, have relatively low calories and carbs.

    Is Greek Dressing Healthy? 

    A Greek dressing can only suit you if the ingredients used when preparing it has nutritional benefits. Some store-bought ones may not be healthy due to added sugars and preservatives. 

    However, some stores sell keto-friendly Greek dressings, and you only need to check the ingredients to ensure they are keto-approved.

    Final Thoughts

    So, is Greek dressing keto? If you are on a ketogenic diet, you can use a Greek dressing with no added sugars, glucose, or other preservatives. When you prepare one with ingredients above or purchase a keto-friendly version, you can be confident that you are maintaining your ketosis status.