Low Carb Keto Italian Dressing (Sugar-Free)

I’ve bought the “keto-friendly” Italian dressings before. You know, the ones that taste like sadness and preservatives? No thanks. So I started making my own—and this one finally nailed that zesty, herby balance without kicking me out of ketosis or tasting like vinegar water.

I use this on salads (obviously), but also as a marinade for grilled chicken or roasted broccoli when I want that extra hit of flavor without adding carbs.

Why This One Works So Well

• It actually tastes like the real thing—bold, herby, with just enough tang.
• Zero added sugar, thanks to monk fruit allulose blend (no weird aftertaste).
• Keto macros on point—just under 1g net carb per 2-tbsp serving.
• You shake it up in a jar. That’s the whole “cooking” process.

What Packs Flavor Without the Carbs

• Olive oil (¾ cup / 180 ml) – Classic base with healthy fats. Go extra virgin for that smooth finish.
• White wine vinegar (¼ cup / 60 ml) – Brightens the whole mix without overpowering it.
• Powdered monk fruit allulose blend (½ tbsp / 7g) – Adds sweetness without glucose spikes. Liquid or granulated works too, but powdered blends better.
• Italian seasoning (2 tsp) – Store-bought is fine. Or DIY it if you’re fancy.
• Garlic powder (1 tsp) – Flavor depth without fresh garlic’s fridge drama.
• Onion powder (½ tsp) – Rounds out the savory.
• Sea salt (¾ tsp) – Enhances everything. Don’t skip.
• Black pepper (¼ tsp) – A little heat without stealing the show.

Keto Swaps That Actually Work

Swap	Use With Caution	Why
Apple cider vinegar	✅	Gives it a fruity tang—just go easy, it’s stronger than white wine vinegar.
Avocado oil	✅	Neutral flavor, good if you want something lighter.
Granulated sweetener	⚠️	Doesn’t dissolve as well, so shake extra hard or warm it slightly.
Coconut aminos	❌	Adds sugar and weird flavor—not a fit here.

What I Got Wrong

What Went Wrong	Why It Happens	How to Fix It
Tasted too sharp	Too much vinegar, not enough fat	Add more oil or a pinch more sweetener
Separated into a weird oily mess	Didn’t shake it enough	Shake well before each use—this isn’t Hidden Valley, friend
Dull, flat flavor	Skimped on herbs	Don’t. That Italian seasoning is doing the heavy lifting

How to Make It (Like a Lazy Genius)

1. Whisk or shake – Combine everything in a bowl and whisk. Or do what I do—toss it in a mason jar and shake like you mean it.
2. Let it sit – Give it 10 minutes so the spices can bloom. Tastes way better.
3. Taste and tweak – Want it sweeter? Add a bit more monk fruit. Too sharp? Add a dash of oil.

I portion mine into an 8oz jar—makes exactly 8 servings at 2 tbsp each. Super easy for tracking.

Keto Cooking Tricks That Help

• I batch this dressing and keep it in the fridge for the week. If the oil solidifies, just run the jar under warm water or let it sit out for 15 minutes.
• For meal prep: pour over sliced cucumbers and cherry tomatoes—it’s like instant marinated salad.

Meal Prep Notes That Matter

• Fridge life: 1 week in a sealed jar.
• Oil may thicken: Let it warm up a bit, then shake well.
• Tracking tip: 2 tbsp = ~183 kcal | 20g fat | <1g net carbs

Real Keto Questions, Real Answers

Will this spike blood sugar?
Nope. Monk fruit allulose blend is blood sugar-neutral for most people, but always test if you’re sensitive.

Can I use balsamic instead?
Only if it’s sugar-free—and even then, keep an eye on carbs. Balsamic is sneakier than you think.

Why not fresh garlic?
You can, but it’ll make the dressing spoil faster. Powdered gives you shelf life.

Nutrition Facts

Serving Size: 2 tbsp

Nutrient	Amount
Calories	183.6 kcal
Total Fat	20.3g
— Saturated Fat	2.8g
Cholesterol	0mg
Sodium	180mg
Potassium	10mg
Total Carbohydrates	0.8g
— Dietary Fiber	0.2g
— Sugars	0.1g
Net Carbs	0.6g
Protein	0.1g

Check out More Recipes:

• Low Carb Keto Caesar Dressing Recipe
• Low Carb Keto Thousand Island Dressing
• Low Carb Keto Tahini Sauce Recipe