Introduction to Keto Blue Cheese Dressing
The most important thing you can learn on a keto diet is that there’s no such thing as a boring salad. Our amazing low-carb Keto Blue Cheese Dressing is the ultimate decadent addition to level up any salad. It’s also super easy to make so you can whip up a super fancy addition to your lunch at a moment’s notice. You’ll never need to spend way too much money on a disappointing salad again!
What You’ll Need
This homemade Keto Blue Cheese Dressing can be made by hand in no time at all. All you’ll need is:
- A whisk
- A mixing bowl
- A spoon
If you want an extra creamy dressing, you could use an immersion blender (“stick mix”) for about 20 seconds. However, we recommend keeping the chunks of blue cheese intact for delicious little bites of flavor.
How to Make Keto Blue Cheese Dressing
This recipe is so quick and easy you’ll be able to throw it together in less time than it takes to place an online delivery order! Are you ready to create the best salad dressing you’ve ever tasted?
Step 1: Mix the Ingredients Together
Add all the ingredients to a bowl and mix together to combine. Pay particular attention to make sure the mayo and sour cream are well-mixed.
Step 2: Break up the Blue Cheese Crumbles
Using the back of a spoon, press the blue cheese chunks against the side of the bowl to break them apart, then stir to mix through. This will release extra blue cheese flavor throughout the dressing.
Step 3: Thin Out the Dressing (Optional)
Feel free to add a little nut milk, such as almond milk, to thin the dressing out. Keep adding more nut milk and stirring through until the dressing reaches your desired consistency.
Common Questions
When it comes to tasty salads, there’s always some way to make them a little bit healthier and a whole lot more delicious. Check out these commonly asked questions on all things salad, blue cheese and staying healthy on a keto diet.
Is Blue Cheese OK for a Keto Diet?
If you can tolerate dairy, pretty much all cheese is a fantastic addition to a keto diet – and blue cheese is no exception. Cheese is very high in fat, which makes it an extremely delicious way to stay full and satisfied on a keto diet. Blue cheese is also high in calcium, which can help to improve bone density and lower the risk of osteoporosis.
What Kind of Blue Cheese Should I Use?
The type of blue cheese you use depends entirely on how much you love blue cheese! If you’re new to blue cheese or still getting used to the bold taste, our easy Keto Blue Cheese Dressing is a great introduction to this robust ingredient. It’s better to start small with more mild varieties, and eventually work your way up to something stronger. Some mild varieties include:
- Danish Blue
- Gorgonzola
- Bleu d’Auvergne
If you’re looking for a much stronger flavor, look for Roquefort. It’s probably the most strong or “offensive” blue cheese you can find. It’s expensive, but definitely worth it if you live a stinky cheese! If you can afford it, don’t be afraid to expand your horizons by visiting a specialty delicatessen. Ask the salesperson for recommendations and see if you can sample the blues they have on offer.What Dressings Are Keto-Friendly?
When it comes to keto-friendly salad dressings, you’re always better off making your own. That’s because while many salad dressings might be high-fat, but they can also be loaded with sugar. If you’re looking for a salad dressing at the store, make sure to double-check both the ingredients and nutrition info to check for added sugar and high carbs. Even buttermilk can add unwanted carbs that take your salad from keto-friendly to high-carb! One of our go-to brands for condiments is Primal Kitchen. We also love using their mayo as a fuss-free homemade dressing. While you might be tempted to keep the calories lower by using a low-fat dressing, one study showed that salad dressings with higher dietary fat allowed people to absorb more carotenoids from the vegetables than low and reduced-fat dressings. In other words, a salad with a high-fat creamy dressing (like this one!) might just be the more nutritious choice. Try some of the other keto dressing recipes we have created like Keto Ranch Dressing, Spicy Cilantro Dressing, or Keto Caesar Dressing.
What Keto-Friendly Blue Cheese Dressing Should I Buy?
We get it – maybe you just don’t have time to make your own salad dressing. And that’s totally fine! In times like these, it’s great to have keto-friendly, store-bought options to reach for. We prefer to choose store-bought dressings that don’t contain unhealthy oils like soy, canola or sunflower oil. Did you know canola oil has been linked to decreased learning ability in mice studies? For more info on this topic, check out our guide to healthy cooking oils. Unfortunately, it’s not always easy to find store-bought options made with healthy oils like olive oil and avocado oil – and this goes double for Blue Cheese Dressing. However, we did manage to find two brands that contain absolutely no unhealthy oils:
- Walden Farms Bleu Cheese Dressing – This brand specializes in low-calorie “diet” foods, so it doesn’t have the same fat content as our recipe.
- Hidden Valley Blue Cheese Dressing, Dip & Sauce Mix – This mixture can be added to your high-fat base of choice (such as mayonnaise or sour cream) to whip up your own dressing or dip whenever you like.
What Can I Substitute for Homemade Blue Cheese Dressing?
Not a fan of blue cheese? No worries. Try one of these tangy, creamy dressings – just make sure to watch the carbs and added sugar:
- Caesar dressing (check out our recipe below!)
- Ranch dressing
- Avocado lime dressing
We’re also a big fan of using mayo as a salad dressing. You can easily add your own spices and seasonings to create your own flavors, such as smoked paprika, mustard or lemon juice.How Can I Make My Keto Blue Cheese Dressing Lower Calorie?
A keto diet is all about the delicious dietary fat. But whether you’re trying to watch your calories or just don’t want such a rich dressing, there are a few options to bring the fat content down a little. Instead of sour cream, try using tangy yogurt instead. Thick greek yogurt works best, and will also add extra protein to your dressing.
Nutrition Facts
Homemade Keto Blue Cheese Dressing Recipe
Amount Per Serving
- Calories 294
- Calories from Fat 270
- % Daily Value*
- Fat 30g 46%
- Saturated Fat 9g 45%
- Trans Fat 1g
- Polyunsaturated Fat 13g
- Monounsaturated Fat 7g
- Cholesterol 35mg 12%
- Sodium 486mg 20%
- Potassium 83mg 2%
- Carbohydrates 1g 0%
- Fiber 1g 4%
- Sugar 1g 1%
- Protein 5g 10%
- Vitamin A 270IU 5%
- Vitamin C 1mg 1%
- Calcium 130mg 13%
- Iron 1mg 6%
- Percent Daily Values are based on a 2000 calorie diet.
Recipe
Ingredients
Not specified in the original text. Please refer to the original recipe for ingredients.
Instructions
- Mix together the blue cheese, mayo, sour cream, lemon juice, salt and pepper in a mixing bowl.
- Break apart all the chunks of blue cheese with the back of a spoon on the side of the bowl.
- Optionally thin with nut milk for a runny dressing
About the Author
Matt Gaedke is a former college basketball player turned computer engineer who discovered his passion for health and nutrition after cutting sugar from his diet in 2016. That year he founded KetoConnect with Megha in order to share their ketogenic lifestyle through recipes, videos, and educational content. Matt is always seeking to grow and try new things, a passion he shares with his wife and two amazing sons.
