FREE 5-Ingredient Recipe EBook

• Why You Need My Asian Salad Dressing Recipe
• Ingredients & Substitutions
• How To Make Asian Salad Dressing
• Storage Instructions
• Ways To Use it
• More Easy Dressing Recipes
• Asian Salad Dressing Recipe card
• Gratitude Moment
• Recipe Reviews

After seeing all the ingredients in bottled and restaurant dressings, I started making my own years ago and never looked back. I’ve whipped up my fair share of condiments , but this sweet and tangy Asian salad dressing is one I created specifically for my Asian salad recipe . And I have to say, it’s pretty amazing. Make it with me in just 5 minutes!

Why You Need My Asian Salad Dressing Recipe

• Sweet, nutty, and tangy taste – The combination of nutty sesame oil, tangy lime juice, sweet honey, and coconut aminos for a burst of umami all give my dressing the perfect balance of sweet and savory flavors.
• Quick to make – Like I said, you only need 5 minutes to make this Asian salad dressing. Faster than running to the store!
• Natural ingredients – In fact, you only need 6 of them (plus salt if you’re counting that, and one optional spice from your pantry). And you’ll find none of the mystery additives or refined sugar that store-bought dressings have, so mine is also gluten-free.
• Versatile – I created this homemade Asian dressing for my Asian salad with cabbage and carrots, but it’s so versatile that you’ll want to drizzle it on all your healthy salad recipes .

Ingredients & Substitutions

Here I explain the ingredients for the best Asian salad dressing, what each one does in my recipe, and substitution options. For measurements, see the recipe card .

• Sesame Oil – This is the base of the dressing, and provides the rich, nutty taste. Feel free to use olive oil or avocado oil if you don’t have any or like it more mild. I stick to regular sesame oil , but you can mix 3 tablespoons regular (or any neutral oil) with 1 tablespoon toasted sesame oil for a stronger flavor—just avoid using only toasted sesame oil as it can be too intense.
• Lime Juice – For tang. Freshly squeezed lime juice is going to give you the best flavor, but I was in a hurry, so I just used bottled lime juice instead. Rice vinegar (or rice wine vinegar) would make a good substitute if you need one.
• Coconut Aminos – For umami. I try to avoid soy, so coconut aminos is my go-to soy sauce substitute . Plus, it’s a little sweet. If you prefer soy sauce or tamari, feel free to use that instead!
• Honey – For natural sweetness. I use my natural sugar-free honey , which tastes just like the real thing without the sugar! Of course, regular works in this Asian salad dressing, too.
• Aromatics – Including garlic and ginger. You can substitute 1/8 to 1/4 teaspoon of garlic powder and a pinch of ground ginger if those are what you have on hand.
• Sea Salt – And an optional pinch of crushed red pepper flakes if you want a kick.

VARIATION: Add sesame seeds!

It’s a nice way to add a little crunch and extra nutty flavor to this Asian sesame dressing.

How To Make Asian Salad Dressing

1. Whisk the ingredients. In a small bowl, mix together the sesame oil, lime juice, coconut aminos, honey, garlic, ginger, sea salt, and red pepper flakes (if using). Not much to it!
2. Season to taste. Adjust the salt and red pepper flakes to your taste.

TIP: If you’re making this for later, combine the ingredients in a jar instead of a bowl and just shake to combine.

That way, you’re ready to store in the same container.

Storage Instructions

Keep your Asian salad dressing in an airtight jar in the fridge for up 2 weeks. It tends to separate as it sits, so just whisk or shake to freshen it up.

I like to store this dressing in a mason jar for easy mixing, but you can also use a glass salad dressing bottle or a plastic squeeze bottle .

Ways To Use it

This dressing particularly shines in Asian slaws, like my Asian salad (pictured above), but it also works well as a swap in my Ahi tuna salad and cabbage salad .

Plus, it can double as a marinade for baked chicken breast , pan seared pork chops , or air fryer salmon . You can even toss vegetables in Asian dressing before roasting. Just make sure to use only sesame oil that’s not toasted if you’ll be heating it.

More Easy Dressing Recipes

If you enjoyed this Asian salad dressing recipe, you’ll love my other easy dressings made with real food ingredients. A couple of these are Asian-inspired, and the other 2 are just my faves:

Peanut Dressing

Japanese Salad Dressing

Ranch Dressing Recipe

Lemon Vinaigrette Dressing

Ingredients

Tap underlined ingredients to see the ones I use.

• 1/4 cup Sesame oil ▢
• 1 1/2 tbsp Lime juice ▢
• 1 1/2 tbsp Coconut aminos ▢
• 1 tbsp Honey (or my natural sugar-free honey ) ▢
• 1 clove Garlic (minced) ▢
• 1 tsp Fresh ginger (grated) ▢
• 1/8 tsp Sea salt ▢
• 1/8 tsp Crushed red pepper flakes (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a small bowl, mix together the sesame oil, lime juice, coconut aminos, honey, garlic, ginger, sea salt and red pepper flakes.
2. Adjust the salt and red pepper flakes to taste.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 2 tablespoons

Nutrition info uses sugar free honey.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Gratitude Moment

I can’t stop with the trip pics, I keep finding more memorable ones as I sort through them.

This is another favorite part from one of our hikes. The entire hike reminded me of A Midsummer Night’s Dream, with beautiful trees and curvy branches to climb. But then we came to this clearing with the sun visibly shining through the trees. I felt like I was in a fairytale!

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Asian Salad Dressing

Whip up my sweet, nutty, and tangy Asian salad dressing recipe in just 5 minutes for your favorite salads and slaws. It’s quick and easy!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/asian-salad-dressing/

Ingredients

• 1/4 cup Sesame oil
• 1 1/2 tbsp Lime juice
• 1 1/2 tbsp Coconut aminos
• 1 tbsp Honey (or my natural sugar-free honey )
• 1 clove Garlic (minced)
• 1 tsp Fresh ginger (grated)
• 1/8 tsp Sea salt
• 1/8 tsp Crushed red pepper flakes (optional)

Instructions

1. In a small bowl, mix together the sesame oil, lime juice, coconut aminos, honey, garlic, ginger, sea salt and red pepper flakes.
2. Adjust the salt and red pepper flakes to taste.

Maya’s Recipe Notes

Serving size: 2 tablespoons

Nutrition info uses sugar free honey.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)