Salad with Keto Italian dressing

Is Italian Dressing Keto?

Loading up on low-carb vegetables will help you pack all the nutrients that you may need if you’re on the keto diet. But after a while of plain old oil and vinegar, you’ll need a tasty salad dressing that makes things interesting. A zesty Italian dressing will instantly liven up any salad, but is Italian dressing keto?

Is Italian Dressing Keto? 

Yes, Italian dressing is keto. While most of the store-bought dressings available in the market are not keto-friendly, there are a few keto-friendly exceptions you can buy. Look out for sugar-free Italian dressing with about 12 grams of fat, for a good keto-friendly option for your salads. 

When you take a look at the ingredients of most store-bought recipes, you’ll find they often contain added sugars, dextrose (corn sugar), maltodextrin (starch), and vegetable oils. That being said, Hungry Squirrel Keto Lite Italian Dressing contains no added sugars and 1 gram of fat per serving, which makes it a great addition to your keto diet.

Salad with a side of Italian dressing Keto


What Are The Health Benefits Of Italian Dressing?

Apart from being a versatile dressing and marinade option, The ingredients in Italian dressing have incredible nutritional and health benefits.

  • Reduces the risk of heart disease: Most Italian dressing recipes contain healthy cooking oils that can help reduce the risk of coronary and cardiovascular heart disease. Also, our blend with soybean oil has zero saturated fat which can help in improving the overall health of your heart.
  • Substitutes high-calorie creamy dressings: Italian dressing is low in calories and you can use it instead of high-calorie creamy dressings. Although some Italian dressings still have a significant amount of calories, most of their calories come from fat and are lower compared to creamy dressings.
  • Helps to make other foods tasty: Italian dressing is a great way to add flavor to other healthy foods such as vegetables and salads.

    Salad on a plate

    Keto-Friendly Italian Dressing Uses

    Italian dressing is a culinary classic for a reason. This is a highly versatile recipe you can use as a dressing or a marinade for a great number of salads and meats. 


    There are many mouthwatering salads that you can make using this Italian Dressing for keto—for example, drizzle two tablespoons of Italian dressing some broccoli, red pepper, carrots, cucumber, avocado, celery, and you’ll have an interesting twist to a simple green salad with chicken in no time.

    You can add some roasted almonds, feta cheese, and chicken thighs marinated with lemon for a unique flavor. 

    Another healthy salad option is an Italian chopped salad. To make this, you will need olives, red onions, red pepper, prosciutto salad, romaine, and artichokes. It is super easy to make and tastes good. 


    Italian dressing not only works for salads, but it also works great as a marinade. You can use this dressing as a marinade for prawns and chicken, ensuring that you never get tired of different flavor options. 

    To use Italian dressing as a marinade, place all ingredients into a zip-lock bag and then marinate them for one to four hours. After that, remove the prawns or chicken from the bag and cook them in the oven.

    Ingredients to Avoid in a Store-Bought Italian Dressing

    Not all Italian dressings are made equal, and some are keto-friendly and others not. That means you will need to know what to check out for when choosing a store-bought Italian dressing. Here are some of the things to look out for:

    Anyone on the keto diet should completely avoid products and dressing with added sugars. Often when you buy dressings from a store, you may find there are sugars and syrups added into the recipe as sweeteners.

    These ingredients are not keto-friendly, and worse, they might not be entirely healthy for you. Even if these Italian dressings are low in fat, they are high in sugar and hence, not suitable to maintain your ketosis status.

    When you’re looking to buy any Italian dressing claiming to be keto-friendly, avoid these ingredients:

    Salad with Keto Italian dressing


    Related Questions

    How Long Does Italian Dressing Keto Last? 

    If stored properly, the Italian dressing will last more than two weeks. Keep the dressing in an air-tight glass jar in your fridge. You can use a jar that comes with a tight-fitting lid or use a mason jar. 

    Is Olive Garden’s Italian Dressing Keto Friendly?

    With the vast amount of high carb offering this restaurant advertises, such as pasta, Parmesan chicken, and breadsticks, you wouldn’t think it possible to find a keto-friendly dish on the menu. However, Olive Garden’s signature Italian dressing is keto-friendly and low in carbs as well.

    So, if you’re out with some friends, you can order a salad with this Italian dressing and feel no remorse, just remember to order it without any croutons.

    What Condiments are Keto Friendly?

    Unfortunately, a great number of condiments available in the market are filled with all sorts of added sugars in disguise. Luckily, once you start reading labels, you can easily recognize sneaky added sugars in the ingredients lists. To be safe, you can always count on these condiments to season your meals:

    • Mustard (no sweetened mustards)
    • Cider and wine vinegar.
    • Dried herbs and spices. (basil, chives, cilantro, dill, parsley
    • Hot sauces, such as Tabasco
    • Soy sauce
    • Mayo (Use products high in monounsaturated fat, rather than polyunsaturated fat)
    • Capers
    • Horseradish
    • Pesto
    • Lime juice (1 gram of carb per tablespoon)
    • Chicken, beef, or vegetable broth
    • Low-carb ketchup
    • Dill pickle relish


    So, is Italian Dressing keto? Well, people following a keto diet can use any Italian dressing without glucose, fructose, corn syrup, and sugars. With the right Italian dressing, you can stay ketogenic by offering your body the right amount of fat and nutrients every day.