Homemade blue cheese dressing is the BEST! Not only is it WAY better than store-bought, but it’s also healthier. This low-carb dressing pairs perfectly with keto chicken tenders, buffalo chicken salad, or a classic wedge. Plus, it’s SUPER easy!
If you were to brainstorm common “diet foods,” my guess is, salad would make the list. Although salad is rather standard “diet food,” many don’t realize just how unhealthy most salad dressing actually is. Whether homemade or store-bought, creamy or vinaigrette, salad dressing is one of the top culprits for hidden sugars and highly processed vegetable oils.
What are Highly Processed Vegetable Oils?
To maximize their shelf life, most vegetable oils are produced with high heat, solvents, deodorizers, and bleach. None of this is good. High heat causes the unsaturated fatty acids to oxidize, creating byproducts that are harmful to human and animal health. Beyond that, the deodorization process produces trans fats.1 And just so we’re clear, in November 2013, the U.S. Food and Drug Administration (FDA) made a preliminary determination that partially hydrogenated oils are no longer Generally Recognized as Safe (GRAS) in human food.2
COMMONLY USED PROCESSED VEGETABLE OILS
But I get it— blue cheese dressing is just so damn delicious!
The good news is, salad dressing doesn’t have to be unhealthy. In fact, this recipe is clean keto-approved. Even better, it takes five minutes (or less) to prepare!
In order to keep this recipe clean, you will have to invest in the right products. This means spending a little extra on fresh cheese and organic cream. Most importantly, you’ll need to use mayonnaise made without highly processed oils.
Which is the Best Mayonnaise to Use?
Most blue cheese dressing is made with Hellmann’s (or a similar off-brand). Unfortunately, as delicious as Hellmann’s is, there’s nothing healthy about it. In fact, it’s loaded with highly processed oils such as soybean and canola. Alternatively, there are several mayos on the market made with healthier, saturated fats such as coconut/MCT or avocado oil. I’ve made this recipe with all three options listed below. Each brings a slightly different flavor, so it really depends on which one appeals to you.
- Avocado— Avocado mayo is likely the most popular choice of the three, and admittedly my least favorite to use. The reason being, avocado mayo has an unusual bite to it. For this reason, it doesn’t appeal to me. However, there are a few brands such as Primal Kitchen or Chosen that do a stand up job replicating the taste and texture of traditional mayonnaise while keeping it healthy.
- MCT— MCT oil is made of medium chain triglycerides generally derived from coconut or palm kernel oil.3 Most times, coconut mayo is made with MCT oil. There are more brands of MCT mayo cropping up on the market than ever before. Personally, I’m partial to the brand Chosen.
- Homemade— Homemade mayonnaise will obviously take more work than store-bought. However, if you eat lots of it, the savings alone should have you considering whipping up your own batch. Healthy homemade mayonnaise is suprisingly delicous. Even better, it’s crazy easy to make!
Which is the Best Blue Cheese to Use?
Blue cheese comes in a variety of tastes and textures. It ranges from mild and non-offensive to robust and seriously stanky! Ultimately, the best cheese to select is the one that you prefer—with just one exception. Whenever possible, purchase by the block rather than pre-crumbled. The problem is, pre-crumbled or pre-shredded cheeses often contain anti-caking agents such as potato starch (to keep the cheese from sticking together).4 You’re better off purchasing a fresh block of blue cheese and crumbling it yourself.
- Roquefort— Roquefort is a classic blue cheese made from ewe’s milk. Roquefort has a pungent smell and robust flavor. These signature characteristics make it a fan favorite in France.5
- Stilton— Stilton is a rich and creamy blue cheese made from cow’s milk. Although stilton is generally less offensive than roquefort, it’s still full-bodied and full-flavored.6
- Gorgonzola— Gorgonzola is an Italian veined blue cheese made from unskimmed cows milk. Gorgonzola has a salty, buttery flavor that works exceptionally well for blue cheese dressing.7
- American blue— American blue such as Maytag or Point Reyes tends to be a bit more approachable than other varieties. The consistency is often creamy and the flavor a bit more subtle.8 I selected Point Reyes blue cheese for this particular recipe.
Pro Tips for Making the Best Dressing
- Let it thicken. As I mentioned, this blue cheese dressing is the EASIEST— taking all of five minutes (or less) to produce. However, for an even more indulgent experience, place the dressing in the fridge for a few hours prior to consuming it. Doing so will thicken the consistency and intensify the flavor.
- Use a block of blue cheese. Whenever possible, purchase blue cheese by the block rather than pre-crumbled. Pre-crumbled or pre-shredded cheeses often contain anti-caking ingredients (to keep the cheese from sticking together). Such ingredients adulterate the product and affect the flavor.
- Spice it up with buffalo sauce. Bufffalo blue cheese dressing— oh my! This is my favorite way to consume blue cheese. Slather it on chicken wings or a buffalo chicken salad— game over!
- Mash blue cheese for creamy dressing. For some, the chunkier the blue cheese, the better. Others prefer a creamier experience. For chunky blue cheese dressing, use a spoon to mix the ingredients together. For creamy dressing, use a fork to break up the chunks of blue cheese.
- Lighten it with sour cream. I’m an indulgent sort. Guess that’s why keto and I get along so well. This recipe is thick and rich. If you prefer a lighter and softer blue cheese dressing, I’d recommend cutting the mayonnaise with sour cream. For best results use a 1:1 ratio. This means, rather than using 1/2 cup mayonnaise you’d use 1/4 cup mayo and 1/4 cup full-fat sour cream.
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- Place the mayo, lemon juice, and heavy cream in a glass jar and whisk together.
- Add the blue cheese and fresh cracked pepper. Using a fork, stir all ingredients together until well combined.*
- Add buffalo sauce if desired. Mix until uniform in color.
- Leftover dressing can be transferred to a glass jar and stored for up to 7 days.
I’ve made this recipe using all three mayo options. I prefer using MCT mayonnaise, but for the most part, the flavor is the same. I’ve also made it with traditional Hellmann’s. Hellmann’s is undeniably delicious, although it’s not clean keto-approved.
I suggest buying a block of blue cheese and crumbling it yourself. Oftentimes, pre-crumbled or pre-shredded cheeses contain anti-caking agents which can be harmful to your health.
You’re welcome to use a different brand of buffalo sauce, but your final product may not be as healthy or tasty.
Use a fork to mash the blue cheese crumbles while you stir the ingredients together. This is especially effective if you prefer blue cheese dressing with a smoother consistency.
- Category: Sauces
- Method: Raw
- Cuisine: Keto
- Serving Size: 2 Tablespoons
- Calories: 141
- Sugar: <1g
- Fat: 15g
- Carbohydrates: 1g
- Protein: 2g
Keywords: dressing, low carb, gluten free, easy keto, clean keto, simple, homemade, ketogenic diet
Other Fantastic Keto Recipes that Call for Blue Cheese
Classic Wedge Salad, here on Keto for Mamas
The Crispiest Air Fryer Chicken Wings, here on Keto for Mamas
Buffalo Chicken Salad, here on Keto for Mamas
Keto Buffalo Chicken Tenders, here on Keto for Mamas
Air Fried Cauliflower Bites, here on Keto for Mamas
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This content is for informational and educational purposes only. It is not intended to provide medical advice or take the place of treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Katie Rodriguez nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.