Yes, With Some Caveats, Ranch dressing can be keto-friendly, but you need to choose the right brand and watch your portions. Many commercial ranch dressings contain added sugars and other non-keto ingredients. However, there are some good keto-friendly ranch dressing options available.
What Makes Ranch Dressing Potentially Keto-Friendly
- High fat content
- Ranch is based on mayonnaise, which is high in healthy fats
- Low carb
- Most ranch dressings have only 1-3g net carbs per 2 tbsp. serving
- Tangy, creamy flavor
- Ranch makes a great dressing for salads or dip for veggies and keto snacks
Hidden Carbs to Watch Out For
- Added sugars
- Sweeteners like sugar or high fructose corn syrup
- Starch thickeners
- Flour, cornstarch, or other starches used as thickening agents
- Low fat or sodium versions
- Often have more carbs or sugar to make up for less fat
- Buttermilk
- Contains lactose sugar, so some brands use non-fat milk solids instead
Tips for Choosing a Keto-Friendly Ranch
- Read nutrition labels
- Check carb count and ingredients list for added sugars or starches
- Stick to full-fat versions
- These typically have fewer filler ingredients
- Look for natural, simple ingredients
- Mayonnaise, sour cream, herbs, spices, vinegar
- Try making your own
- Homemade lets you control exactly what goes in!
Keto-Friendly Store-Bought Ranch Options
Here are some good store-bought keto ranch dressing brands:
- Ken’s Steak House Ranch: 3g net carbs, no added sugar
- Newman’s Own Ranch: 1g net carb, no added sugar
- Primal Kitchen Ranch: 1g net carb, dairy-free
- Cibo Vita Ranch: Less than 1g net carb, gluten and grain-free
- Hidden Valley Ranch: 2g net carbs, no added sugar
Making Your Own Keto Ranch Dressing
Whipping up homemade ranch dressing is simple. Here is an easy keto ranch recipe:
Ingredients:
- 1 cup mayonnaise
- 1/2 cup sour cream
- 1 tbsp white vinegar
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 tbsp fresh parsley (chopped)
- 1 tbsp fresh dill (chopped)
Instructions
- Combine all ingredients in a bowl and mix or blend until smooth and thoroughly combined.
- Taste and adjust seasonings if desired.
- Store in an airtight container in the refrigerator for up to 1 week.
Nutrition per 2 tbsp:
- Calories: 204
- Fat: 22g
- Protein: 1g
- Net carbs: 1g
So while ranch dressing can fit into a keto diet, be mindful of added sugars and unhealthy ingredients in store-bought brands. Read labels closely or make your own. When enjoyed in moderation, ranch makes a flavorful, keto-friendly dressing!
