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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:
More Healthy Dressings & Vinaigrettes
Looking for more low-carb dressing recipes to serve alongside your favorite salads? We've got you covered!
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Hands-on Overall
Serving size 2 tbsp/ 30 ml
Nutritional values (per 2 tbsp/ 30 ml)
Net carbs0.8 grams
Protein0.4 grams
Fat21.3 grams
Calories192 kcal
Calories from carbs 2%, protein 1%, fat 97%
Total carbs0.9 gramsFiber0.2 gramsSugars0.2 gramsSaturated fat6.7 gramsSodium59 mg(3% RDA)Magnesium3 mg(1% RDA)Potassium25 mg(1% EMR)
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.
Fat-Burning Salad Dressing
Step by Step
Ingredients
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)
Calories192kcal
Net Carbs0.8g
Carbohydrates0.9g
Protein0.4g
Fat21.3g
Saturated Fat6.7g
Fiber0.2g
Sugar0.2g
Sodium59mg
Magnesium3mg
Potassium25mg
Detailed nutritional breakdown (per 2 tbsp/ 30 ml)
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