American · sauce
Zesty Italian Dressing with Parmesan
Video by Sugar Spun Run on YouTube · Open on YouTube
- Keto (1.3 g net carbs a serve)
- Vegetarian with a vegetarian hard cheese instead of the parmesan (traditionally made with animal rennet)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Almost all of the fat is from extra-virgin olive oil, mostly monounsaturated, and a 2-tbsp portion has about 1 g of sugar and under 2 g of net carbs, so it suits low-carb and keto eating.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Put the olive oil, red wine vinegar, lemon juice, Dijon and honey into a clean jar. 0:39
- Press in the garlic, then add the oregano, basil, onion powder, thyme, chilli flakes, salt and pepper, and finally the grated parmesan. 1:52
- Close the lid tightly and shake hard until the dressing looks cloudy and evenly mixed (or whisk it in a bowl, or use a stick blender for a dressing that stays mixed longer). 3:44
- For the best flavour let it stand about 30 minutes before using. Keep it in the fridge for 7–10 days and shake again before each use; if the olive oil firms up in the cold, let it sit at room temperature. 4:14
Tip. Makes about 1 cup. Swap half the olive oil for a neutral oil for a milder taste. For a vegan version use sugar instead of honey and leave out the parmesan.
The method is a summary in our words — the video shows every step.
One portion (2 tbsp) gives you 1 of 8
Where the energy comes from one serve
- Net carbs 4%
- Protein 2%
- Fat 94%
Fits keto: 1.3 g net carbs a serve, with 94% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E Source13%
2 mg a serve, mostly from extra-virgin olive oil (97%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 14
Vitamin K8%
9.8 µg a serve, mostly from extra-virgin olive oil (83%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-37%
0.1 g a serve, mostly from extra-virgin olive oil (90%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium2%
21 mg a serve, mostly from parmesan (67%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron1%
0.2 mg a serve, mostly from extra-virgin olive oil (34%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium1%
2.6 mg a serve, mostly from parmesan (25%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc1%
0.1 mg a serve, mostly from parmesan (61%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C1%
0.9 mg a serve, mostly from fresh lemon juice (81%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B121%
0 µg a serve, mostly from parmesan (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B61%
0 mg a serve, mostly from garlic (39%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium1%
0.6 µg a serve, mostly from parmesan (48%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Potassium0%
20 mg a serve, mostly from red wine vinegar (30%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A0%
3.5 µg a serve, mostly from parmesan (75%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve, mostly from parmesan (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Folate0%
1.2 µg a serve, mostly from fresh lemon juice (31%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Sugar Spun Run; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.