Low-Carb Dressings & Dipping Sauces

Low-carb diets are relatively popular with those who would like to lose weight or control diabetes. The Mayo Clinic states that most carbs are turned into blood sugar, which is then used to fuel your body throughout the day. Lessening your carb intake makes your body turn to stored fat instead of sugar for energy. You don’t have to sacrifice dressings and sauces to keep your carbs low; many will work with your diet.


Mayonnaise is a tangy dressing that is low in carbohydrates and high in fat; it can be used to dress up sandwiches, as a dipping sauce for finger foods or to mix into salads of egg, tuna, chicken or turkey. The U.S. Department of Agriculture states that 2 tablespoons of mayonnaise have slightly more than 7 grams of carbohydrates and 9.8 grams of fat. When on a low-carb diet, stick with regular mayonnaise; light or low-fat mayonnaise is more likely to have higher amounts of carbs to make up for the lower amounts of fat.


Guacamole is an ideal food for parties; it can be used as either a spread or a dip and goes great with taco salads, sandwiches and chips. It’s also a healthy choice; according to the American Heart Association, avocado has monounsaturated fats, which can help lower bad cholesterol, raise good cholesterol and reduce the risk of stroke or heart attack. It also has omega-3 fatty acids, which can help reduce your risk for heart disease. To make your own single serving of guacamole, mix an avocado and a small bit of lemon juice. According to the U.S. Department of Agriculture, the combination of an avocado with juice from one lemon wedge totals 33.7 grams of fat and slightly more than 20 grams of carbohydrates. You can also add diced tomatoes and/or onions to the mix for added flavor with few carbs.

Italian Dressing

Italian dressing works as a delicious addition to salads as well as sandwiches. When seeking out Italian dressing for low-carb meals, choose the regular kind; the low-fat, light or low-calorie options will most likely have more carbs due to the lower amounts of everything else. The U.S. Department of Agriculture states that 2 tablespoons of regular Italian dressing have 8.3 grams of fat and slightly more than 3 grams of carbohydrates.

Blue Cheese Dressing

Blue cheese dressing is ideal for Cobb salads or as a party dip for vegetables or spicy chicken wings. The U.S. Department of Agriculture notes that 3 tablespoons of regular commercial-grade blue cheese dressing have 15.3 grams of fat and only 1.4 grams of carbohydrates. Lower-fat or lower-calorie options will be higher in carbs, so avoid those types when shopping for your dressing.

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About the Author

Leigh Wittman has been writing professionally since 2007. She writes primarily on health, career advice, outdoor pursuits and travel for various websites. Wittman is a licensed nurse and studied nursing at Arizona State University.