Fat-Burning Salad Dressing
Martina Slajerova- Ready in 5m
- 0.8 g net carbs
- 192 kcal
- Serves 6
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Summer salads are a staple for hot days in my house, and nothing complements them better than a fresh, homemade dressing. This recipe combines olive oil and MCT oil for a healthy, flavorful addition to your leafy greens and vegetables.
This salad dressing is not just tasty but also packed with health benefits. Olive oil, rich in monounsaturated fatty acids, promotes heart health, while MCT oil to kick-start fat loss, especially when following a low-carb diet. The dressing can be stored in the fridge, making it a convenient option for busy days. Simply drizzle it over crunchy lettuce, juicy tomatoes, and other seasonal vegetables for a quick and delicious meal.
Recipe Tips and Swaps
For a versatile dressing, I kept it simple with Dijon mustard, garlic, lemon, and herbs. Here are some additional seasoning suggestions and swaps to customize your dressing:
- Garlic Substitute: 1/4 tsp garlic powder or 1/2 tsp instead of crushed garlic.
- Onion Flavor: 1 tsp onion powder or 2 tsp onion granules.
- Spice It Up: 1/4 tsp chile powder or 1-2 tsp freshly chopped chillies.
- Heat Boost: 1 tbsp Sriracha. You can even make your own Fermented Sriracha Chili Sauce.
- Ketchup Twist: 1 tbsp ketchup plus 1/2 tsp onion powder. You can also make your own Sugar-Free Ketchup.
- Swap Herbs: Swap the parsley with other options like basil, chives or dill. Don't have fresh herbs? Try dried Italian herbs!
- Alternative Oils: Swap olive oil and MCT oil for avocado, macadamia, hazelnut, or walnut oil.
Want to learn more about healthy fats? Check out these posts:
- The Fatome: What is the Best Source of Fat on a Ketogenic Diet?
- The Virginity Lie: How to Find Real Extra Virgin Olive Oil
- What You Need To Know About Omega-3 Fats
- Complete Guide to Fats and Oils: Which Are Healthy and Which to Avoid
More Healthy Dressings & Vinaigrettes
Looking for more low-carb dressing recipes to serve alongside your favorite salads? We've got you covered!
- Tahini Dressing
- Ranch Dressing
- Caesar Salad Dressing
- Creamy Green Goddess Dressing
- Keto Honey-Mustard Dressing
- Fat-Burning Raspberry Vinaigrette
Step-by-step
Peel and crush the garlic. Put the mayo, lemon juice, garlic, mustard, olive oil and MCT oil in a jar. Season with salt and pepper to taste.
Add finely chopped herbs (I used parsley).
Cover with a lid and shake until well combined.
Serve immediately or store in the fridge for up to a week. Shake well before drizzling over salads.
Recipe
Fat-Burning Salad Dressing
★★★★☆4.5Quick and easy salad dressing made with healthy fats, lemon, mustard, garlic and fresh herbs. No gluten, no ...
- Hands on
- 5m
- Overall
- 5m
- Servings
- 6
- 0.8 g
- Net carbs
- 0.4 g
- Protein
- 21.3 g
- Fat
- 192
- kcal
Ingredients makes 6 servings, about 3/4 cup
Instructions
Peel and crush the garlic. Put the mayo, lemon juice, garlic, mustard, olive oil and MCT oil in a jar. Season with salt and pepper to taste.
Add finely chopped herbs (I used parsley).
Cover with a lid and shake until well combined.
Serve immediately or store in the fridge for up to a week. Shake well before drizzling over salads.
Nutrition per serving, 2 tbsp/ 30 ml
Carbs 2%Protein 1%Fat 97% of calories
- Net carbs
- 0.8 g
- Total carbs
- 0.9 g
- Fiber
- 0.2 g
- Sugars
- 0.2 g
- Protein
- 0.4 g
- Fat
- 21.3 g
- Saturated fat
- 6.7 g
- Calories
- 192 kcal
- Sodium
- 59 mg · 2.55% RDA
- Magnesium
- 3 mg · 0.86% RDA
- Potassium
- 25 mg · 1.25% EMR
Nutrition by ingredient
| Per 2 tbsp/ 30 ml | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Mayonnaise | 0.1 g | 0.1 g | 7.6 g | 68 |
| Dijon mustard | 0.1 g | 0.1 g | 0.3 g | 4 |
| Olive oil, extra virgin | 0 g | 0 g | 9 g | 80 |
| MCT oil | 0 g | 0 g | 4.3 g | 37 |
| Garlic, fresh | 0.3 g | 0.1 g | 0 g | 1 |
| Lemon (juice), fresh | 0.3 g | 0 g | 0 g | 1 |
| Parsley, fresh (spices) | 0 g | 0 g | 0 g | 0 |
| Salt, pink Himalayan rock salt | 0 g | 0 g | 0 g | 0 |
| Pepper, black, spices | 0 g | 0 g | 0 g | 0 |
| Total | 0.8 g | 0.4 g | 21.3 g | 192 |
Serving size 2 tbsp/ 30 ml
- Gluten free
- Dairy free
- Nut free
- Pork free
- Avocado free
- Coconut free
- Fish free
- Shellfish free
- Beef free
- Pescatarian
- Vegetarian
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Comments & ratings (48)
Like to receive more recipes plz to better my health
There's over 1,400 here: Recipes and even more in our app (ketodietapp.com) 😊
Delicious dressing. My husband raved about it. Used avocado oil. Thank you!
Thank you, glad you enjoyed!
I look forward to trying out the Keto recipes, as well as giving you feedback.
THIS RECIPES ARE SO GREAT!, TRYING AGAIN TO LOSE WEIGHT & TO GET HEALTHY, HOPE YOU WILL HAVE EVEN MORE MCT OIL RECIPES AS WELL AS GRASS FED GELATIN & COLLAGEN RECIPES IN THE FUTURE.
Thank you Kelly, I certainly will! 😊
This dressing is delicious. I'm making it again tonite. I didn't have the MCT oil, but I had the rest, so I did it anyway. My new favorite. Thank you!
Thank you for your kind words, Terri!
Is it supposed to be watery?
It is "runny" - not creamy.
This is insanely delicious, especially if you prefer dressings more on the tangy, salty, tart side... almost like a tangy Caesar dressing, IMO.
Thank you for your lovely feedback!
Brandie, I absolutely agree! I just made this tonight, and it is so fresh tasting with a great bit of zip.
I too have Hashimoto's thyroiditis and am hoping this will help with getting the weight off as I grow older. Too much weight for the bones isn't good. Looking forward to this path I'm about to take in retiring and spending more time on me and my needs.
You should stay away from glyphosate as much as possible then . Eat organic and gmo free. Watch some videos from Stephanie Seneff.
Thank you so much. I have been searching for a suitable replacement for my homemade ranch, because dairy is causing me alot of issues. Made this today, subbed chives with a green onion, and used a blend of extra light, and regular strength olive oil, with no MCT, because I'm out ... and used fresh Italian parsley, and fresh dill. I love it!!! Had a big ol' salad with some spicy sauteed chicken breast, and a slice of bacon, and it was perfect! Printed this off, saved it to Pinterest, and will make it over, and over again! ❤️
Thank you for your kind words, I'm glad you like it! ❤️
Was not expecting this dressing to taste as good as it did! Thanks for the recipe!
Made this dressing tonight and love it. I am sure this is going to become a staple at our house. Thanks!
This looks amazing! I'm so looking forward to summer salads...
Thank you Amy! 😊
This dressing is soooooo easy and super tasty. I blend mine I stead of shaking it sometimes. Blending makes it a creamy dressing while shaking has a more vinaigrette consistency. It's like 2 dressings in one.
Good point, thank you Shelli! 😊
What is MTC OIL?
Hi Jeannine, here is a guide to fats that explains all: Complete Guide to Fats & Oils on a Low-Carb Ketogenic Diet
I just found out about MCT oil this morning! Love your blog! Will try this.
Thank you Nancy!
What is MCT oil
Hi Michele, see my comment above.
Coconut oil is an MCT oil. Get organic unrefined for best benefit.
MCT oil . Sorry my ignorance what is MCT oil? Thanks
Hi Maricruz, you can learn more about MCT oil here: Complete Guide to Fats & Oils on a Low-Carb Ketogenic Diet If you can't find it, use more extra virgin olive oil.
On your homemade mayo page you said you could add whey to make the mayo last longer than a week. If I make this salad dressing with that mayo (including whey), will this dressing last longer than a week? Or should I put more whey in? I'd like to make a larger batch and have it last longer if possible. Thanks!
Hi Geoffrey, yes, that is correct. I don't know how long it's good to keep it for but whey will definitely keep it fresh for longer provided you store it sealed in the fridge.
Yummy....thanks!!
Do you not blend this together? just shake and pour?
Yes, I only shake it but you can use a blender too - it's just not necessary 😊