Nothing store-bought tastes like this creamy feta dressing — tangy, savory, and just 0.7g net carbs per serving. Fresh dill, cumin, and a yogurt base are the trick.
I eat a lot of greens on keto, and I go through dressing fast. Garden salads, celery with dip, roasted veggies. This keto feta dressing goes on all of it.
Most feta dressings online start with mayo or olive oil as the base. I use yogurt instead, and the difference is real. Yogurt gives it a tangy, almost sour cream-like body without the heaviness of mayo. It coats greens without weighing them down, and the feta flavor actually comes through instead of hiding behind oil. I've made it both ways, side by side, and the yogurt version wins every time.
The method is almost too simple. Yogurt, crumbled feta, garlic, a splash of vinegar, Worcestershire sauce, cumin, ground mustard, dill, salt, pepper, and a little cream to loosen it up. Toss everything into a mason jar, seal the lid, and shake for a minute or two. Shaking is way more fun than whisking, and it breaks up the feta just enough to leave some texture without turning it into paste.
I use this as a salad dressing most nights, but it doubles as a dip and a sauce. Set out a bowl next to some cauliflower tots at a party and watch it disappear. I drizzle it over steak bites when I want something fast, and it's just as good spooned into a portobello sandwich instead of mayo. I've also tossed it with shredded cabbage as a coleslaw-style dressing, which sounds odd but works. Anywhere you'd normally reach for ranch or blue cheese, this has a sharper, more Mediterranean edge.
If you already rotate through low-carb dressings, my pesto vinaigrette and this one cover completely different flavor territory. I keep both in the fridge and pick based on what I'm eating that night. At 0.7g net carbs per serving, it fits into any day without doing math.
One tip that makes a big difference: use block feta packed in brine, not the pre-crumbled bags. I go into detail on why below, but the short version is that pre-crumbled feta dries out during packaging and gives you a grainy result. Brine-packed block feta crumbles right into the yogurt base the way it should.
I also love it on grilled meats. It works as a finishing sauce, not just a salad topper. Drizzle it over chicken or lamb after they come off the grill. The tangy feta cuts through rich, fatty proteins in a way that ranch can't. I make a batch on Sunday and it lasts me through the week.
Which Yogurt Works Best?
I know yogurt sounds like a weird base for a dressing, but hear me out. Skip the flavored kinds. They’re loaded with sugar. And watch out for ‘low-fat’ yogurts too. They replace the milkfat with sugar, which defeats the purpose on keto.
I used Two Good plain yogurt here. Only 2g of sugar per serving, and it blends right into the feta without fighting it. Any plain yogurt or Greek yogurt works. Greek makes it slightly thicker, which I actually prefer when I’m using it as a dip.
This recipe makes about 12 oz. At roughly 2 tablespoons per serving, you’re looking at just 0.7g net carbs.
Why Block Feta Matters
Feta is one of the best cheeses for keto, and it makes a dressing that’s tangier and more interesting than anything you’d buy in a bottle. But the type of feta matters more than most people realize.
Buy a block of feta packed in brine, not the pre-crumbled bags. Pre-crumbled feta gets packaged, shipped, and sits on a shelf losing moisture the whole time. That moisture is what makes feta creamy when you break it up into a dressing. I made the mistake of using pre-crumbled once and the texture came out dry and grainy. Brine-packed block feta crumbles easily and melts right into the yogurt base.
How to Store It
This dressing thickens in the fridge after a day or two. That’s normal. Just stir in a splash of cream or nut milk to thin it back out. I usually add about a teaspoon at a time until it pours the way I want.
It keeps for up to a week in an airtight container. I make mine on Sunday and it lasts through most of the week. Try it drizzled over chicken katsu or spooned onto roasted vegetables for a quick weeknight side. Honestly, it never lasts the full seven days in our house.
Mason Jar Method (and When to Use a Blender)
I make this in a mason jar because it's faster than pulling out a food processor, and cleanup is just rinsing the jar. Shake it for a solid minute or two until the feta breaks into small, creamy bits. You want some texture left, not a completely smooth puree.
If you prefer it silky smooth, a food processor or blender works too. Just pulse it a few times rather than blending on high. Over-blending turns it frothy, and the consistency gets weird once it settles.
Either way, taste it before you serve. I usually add a pinch more salt and sometimes an extra squeeze of lemon juice. The flavors sharpen up after it sits in the fridge for an hour, so if you're making it ahead, it'll taste even better the next day.
Add yogurt, crumbled feta cheese, minced garlic, cream or nut milk, dill, vinegar, Worcestershire sauce, cumin, ground mustard, salt and pepper to a mason jar or medium bowl.
2
Shake and mix
Tightly fasten a lid on the mason jar if using. Shake the jar for 1-2 minutes or until all of the ingredients are incorporated. Serve on your favorite salad, spoon onto homemade keto gyros, or serve as a dip with fresh veggies.
Nutrition
Calories
43
Fat
3.2g
Protein
2.9g
Total carbs
0.8g
Net carbs
0.7g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
Frequently Asked Questions
Can I make this in a blender or food processor instead of a mason jar?
I've tried it in my food processor, and it works if you want a completely smooth texture. I prefer the mason jar because it leaves small chunks of feta that I like in a dressing. If you go the blender route, pulse instead of blending on high. You want it creamy, not whipped.
Can I use olive oil instead of heavy cream to thin it out?
I've used olive oil when I was out of cream, and it works fine. The dressing ends up a little thinner and more vinaigrette-like. I prefer cream because it keeps that thick, spoonable consistency, but olive oil is a solid swap if you want something lighter.
Does this work as a sauce for grilled chicken or lamb?
It's one of my favorite ways to use it. I drizzle it over chicken tenders straight off the grill, and it works as a finishing sauce on lamb chops too. The tangy feta cuts through rich, fatty meats in a way that ranch can't.
What type of feta is best for this dressing?
I use Greek feta packed in brine. It's creamier and tangier than French feta, which tends to be milder and drier. Bulgarian feta works well too. The main thing is to buy it in a block, not pre-crumbled. I always crumble it myself right before I make this.
Can I use a different type of yogurt?
I use Two Good plain yogurt because it's only 2g of sugar per serving, which keeps this keto-friendly. Regular plain yogurt or Greek yogurt both work. Greek yogurt makes it thicker, which I prefer for dipping. I'd skip flavored yogurt completely since it adds sugar you don't need.
How long does this keep in the fridge?
About a week in an airtight container. I make a batch on Sunday and it lasts through Friday. It thickens after a day or two, so I stir in a splash of cream or nut milk before using it again. That loosens it right back up.
Is there a dairy-free option?
I've made a version with coconut yogurt and dairy-free feta, and it's decent but not the same. The tang is different without real feta. If you go this route, I'd add a little extra lemon juice to compensate. It works well enough as a topping on something like taco boats where other flavors are doing the heavy lifting.
Halfway through shaking the jar my 14 year old took it out of my hands & finished the job, then stood at the counter dipping celery into it before the lid was even back on. She has asked me TWICE since to make a jar just for her lunches! Mine came out a bit chunky, I probably needed another minute of shaking. Really good though. Thanks! 🙂
Worcestershire sauce in a feta dressing had me googling whether that was actually a thing before I even started, just to confirm I wasn’t about to waste a block of feta on a weird experiment, and I’m glad I didn’t bail because it turns out that’s the ingredient that makes it taste like it was put together on purpose and not just, here’s some yogurt, here’s some cheese. Annie really does know which weird addition is the whole point, I keep learning that about this site. The dill and cumin together were not a combination I would have invented on my own, and I’ve been spooning this onto things all week that don’t technically need dressing, but I stand by all of it.
Casey, I’ve put this on scrambled eggs, cold chicken, directly on a spoon. The Worcestershire is exactly why it works on basically any savory thing, not just salads.
The feta saltiness varies a lot by brand so I’d hold off on the extra salt until you taste it first (mine was already on the edge without it). Dill and cumin together seemed like an odd call but it works.
My husband reads the label on anything I call ‘keto’ before he touches it. Made this last week and watched him eat through most of the salad before I said anything about the dressing. He asked what was in it and when I told him yogurt and feta shaken in a mason jar he actually laughed. Said it reminded him of the Greek place we used to go to, which, fair, something about the cumin makes this taste like a recipe with way more steps than it has. Doubling the batch next time.
The cumin is the whole thing. I’ve served this to people who won’t touch anything labeled keto and they just think it tastes Greek. Double batch is right.
I’ve never made a dressing from scratch before and I picked this one because I had half a block of feta sitting in my fridge going nowhere. Shook it in the mason jar like the instructions said, and when I cracked the lid open, that fresh dill hit me before I even tasted it. The cumin is subtle but it’s doing something real in there, I kept thinking about what it reminded me of and I still can’t place it. I put this on a salad, then on roasted zucchini, then just ate some with a spoon. One question: do you think dried dill would work if I’m out of fresh? I want another batch this weekend.
