FREE 5-Ingredient Recipe EBook

• Upgrade Your Salad With My Greek Salad Dressing Recipe
• Ingredients & Substitutions
• How To Use It For Salads
• Greek Salad Dressing (5-Min Recipe) Recipe card
• More Ways I Use Greek Dressing
• Recipe Reviews

Upgrade Your Salad With My Greek Salad Dressing Recipe

I learned how to make this Greek salad dressing in college, while working at a Greek restaurant owned by an immigrant from Greece — and have been making it ever since. You might have seen it in my first cookbook ! Since I just came back from Greece, I remembered this Greek salad dressing recipe again. Here’s what makes it stand out:

• Unique flavor – It’s tangy, herby, and bright in the best way. I think it tastes a little like Italian dressing , but not as sweet, and lemon vinaigrette , but less lemony.
• Quick and easy – All you need is 6 simple pantry staples, a dash of salt and pepper, and 5 minutes. It’s one of the simplest dressings I’ve ever made.
• Simple way to make your salads better – Some of the salads I had in Greece just used olive oil all by itself, and I see why! We did a tour of an organic olive grove and mill (pictured here) and learned all about how they make cold-pressed EVOO. Still, my favorite salads from the trip had a little red wine vinegar and lemon juice, which is exactly what I put in my homemade Greek dressing!

I’ve enjoyed this dressing with everything from classic Greek salad (of course) to greens (like a simple arugula salad ) and even as a marinade for baked chicken breast . Make it with me, and I’ll show you other ways I use it below!

“I just made this yesterday. I keep trying to find a homemade salad dressing that I love. I absolutely love this! I used avocado oil instead and fresh lemon juice. Thank you so much! I’ve been trying to find something like this for years.” –Lisa

⭐⭐⭐⭐⭐

Ingredients & Substitutions

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

• Olive Oil – The base. I highly recommend cold-pressed extra virgin olive oil from a single source, which is the highest quality. On my olive oil mill tour, I learned that multiple sources or anything not labeled “extra virgin” can mean that the olive oil is diluted with seed oils, or that rancid oil is re-processed and sold. No, thanks!
• Red Wine Vinegar & Lemon Juice – For tangy flavor. You can use just one or the other, but I prefer the taste of both together. I highly recommend fresh squeezed lemons here, but this is my favorite organic bottled lemon juice if you want a shortcut. I’ve also used other types of vinegar (balsamic, apple cider, white wine), but the flavor is different and doesn’t taste as much like a Greek salad dressing.
• Dijon Mustard – Adds depth and helps emulsify the dressing. I’ve tried other types of mustard too, but don’t recommend yellow, which is overpowering here.
• Seasonings – I use dried oregano , garlic powder , salt, and pepper. I’ve also used 2-3 cloves of minced fresh garlic instead of the powder when I want a sharper flavor. If you want to swap in fresh herbs, just triple the amount — but keep in mind the dressing doesn’t last as long with them.

More recently, I’ve started adding 1-2 teaspoons of my zero sugar honey for a hint of sweetness, but this is optional.

How To Use It For Salads

You’re probably not shocked that I most often use this Greek salad dressing for my Greek salad recipe (shown above)! Just give it a shake before pouring. It also goes well with my Mediterranean salad , quinoa salad , and pasta salads.

TIP: My rule of thumb is 1 tablespoon of Greek dressing for every 1 to 1 1/2 cups of salad.

• For leafy green salads: A serving is 2 cups, so I use 1.5 to 2 tablespoons of dressing.
• For other salads: A serving is 1 cup, so 2 teaspoons to 1 tablespoon is perfect.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2/3 cup Extra virgin olive oil ▢
• 2 tbsp Red wine vinegar ▢
• 2 tbsp Lemon juice ▢
• 2 tsp Dijon mustard ▢
• 1 tsp Dried oregano ▢
• 1/2 tsp Garlic powder ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

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

1. In a small bowl or jar, combine the olive oil, vinegar, lemon juice, mustard, oregano, garlic powder, salt, and pepper. Whisk or shake until smooth.

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

• Recipe yield: Makes 1 cup.
• Storage: My Greek dressing lasts a long time! I store it in these jars . It’ll keep in the pantry for a few days, or in the refrigerator for up to 1 month. Like any vinaigrette, I find it separates and starts to solidify in the fridge. I let it come to room temperature, then shake or whisk to combine again.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Cookbook !

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.

Greek Salad Dressing

More Ways I Use Greek Dressing

Aside from salads, I’ve used this Greek vinaigrette for:

• Vegetables – I season my roasted potatoes , roasted cauliflower , or roasted broccoli before popping them in the oven.
• Proteins – This makes the perfect marinade for grilled chicken kabobs , grilled salmon , or baked pork chops . I use one batch of the recipe (1 cup) per 2 pounds of meat or fish. A Greek salad with dressing is also perfect alongside the kleftiko recipe I learned in Greece.
• Wraps & Sandwiches – Sometimes I drizzle this Greek salad dressing over my sandwich or wrap. Just don’t use a lot, since it’s runny!

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!)

Greek Salad Dressing (5-Min Recipe)

Make my Greek salad dressing recipe in just 5 minutes, with 6 simple pantry ingredients. This fast, easy vinaigrette is full of flavor!

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/greek-salad-dressing-recipe/

Ingredients

• 2/3 cup Extra virgin olive oil
• 2 tbsp Red wine vinegar
• 2 tbsp Lemon juice
• 2 tsp Dijon mustard
• 1 tsp Dried oregano
• 1/2 tsp Garlic powder
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. In a small bowl or jar, combine the olive oil, vinegar, lemon juice, mustard, oregano, garlic powder, salt, and pepper. Whisk or shake until smooth.

Maya’s Recipe Notes

Serving size: 2 tablespoons

• Recipe yield: Makes 1 cup.
• Storage: My Greek dressing lasts a long time! I store it in these jars . It’ll keep in the pantry for a few days, or in the refrigerator for up to 1 month. Like any vinaigrette, I find it separates and starts to solidify in the fridge. I let it come to room temperature, then shake or whisk to combine again.

📖 Want more recipes like this? Find this one and many more in my Easy Keto Cookbook !

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. :)