Healthy Oil Free Salad Dressing Recipes
Check out our delicious oil-free salad dressings below. And have fun dressing your salad in ways that are both delicious and healthy. Theres no reason to deprive yourself of filling, interesting, and super-healthy salads. Or to skimp on the flavor and mouthfeel of creamy, tangy, spicy, smooth, sweet, or umami dressings. The world is your salad go dress it!
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A Good Salad Starts With The Dressing
A few years ago I wrote a post about my familys Sauce System how we often start with whatever sauce sounds the most appealing, and build our meals around that.
Today, I want to share a similar technique for building salads, only with healthy, homemade, oil-free dressings instead of sauces.
The technique goes, if you learn a few simple dressing recipes, then you can shape nearly anything in your kitchen into a delicious salad of your choosing.
But before we get to the recipes, lets talk about why Im going oil free with these seven staple recipes.
Olive Gardens Signature Italian
The second dressing, Olive Gardens Signature Italian, is slightly cleaner, but is still full of problematic ingredients:
Again, we see soybean oil, sugar, eggs, and dairy products , and that sneaky natural flavor. Oh yes, and the vinegar is white vinegar, most of which comes from GMO corn.
Both dressings contain dairy, which is high in heart-attack promoting saturated fat. Dairy also contains the protein casein, which has been shown to stimulate cancer development in rodents, increase the risk of heart disease, and may contribute to immune dysregulation and digestive problems. Additionally, most of the worlds human population lacks the genetic adaptation to digest lactose, the primary milk sugar.
And check out the sodium contents of the two dressings. Just two tablespoons of ranch give you 260 milligrams of sodium, while the same amount of Italian delivers a whopping 540 mg. Just that little bit of Italian dressing uses up a fourth to a third of your total healthy sodium allowance. Whats the problem with excess sodium? Too much salt in the diet causes high blood pressure, heart disease, kidney disease, and can lead to type 2 diabetes.
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Vegan Miso Salad Dressing
The combination of rice vinegar, soy sauce, miso paste, and sesame oil gives this Japanese-inspired miso and ginger salad dressing an effervescent, gingery Asian flavor. The unique salty and sweet taste of miso dressing makes any ordinary salad extraordinary! This dressing is low in sugar and goes perfectly well with fresh seasonal produce. Miso salad dressing is well-known for its health-promoting properties, as well as its high protein, vitamin, and mineral content.
Ingredients:
- Take a blender or food processor.
- Take all ingredients and combine them in the blender, and blend until smooth.
- You can add a bit of water for a thinner consistency.
Your Miso Salad Dressing is ready to use in a salad or use as a dipping sauce and enjoy!
Vegan Salad Dressings To Make You Crave Any Salad
Slather anything in vegan ranch dressing and even the vegetable-averse will happily gobble it up. Were conditioned as children to take our veggies with a quarter-cup of Hidden Valley, and while weve learned to ask for dressing on the side and expanded our options to include vinaigrettes and tahini-based sauces, salad dressing remains a crucial component of any leafy green dish. These condiments quite literally dress up a saladtransforming the bland into indulgent with a simple drizzle. Whether you toss it all together or methodically stick a fork into the dressing before each bite, a salad without dressing is downright sad. Here are seven vegan salad dressings to buy and to make to gussy up any bowl of greens.
Ashley Madden
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Oil Free Salad Dressing
This balsamic Oil free Salad Dressing is so easy to make and ready in less than 2 minutes! Its tangy with a hint of sweetness and absolutely delicious. Whole foods plant-based, nut-free, oil-free, and gluten-free.
Have you been looking for an oil free vegan salad dressing recipe that doesnt taste like its oil free or vegan? Congratulations! Your search is officially over.
This delicious oil-free balsamic dressing is homemade but taste like its right off the shelf. Its incredibly easy to make and super versatile. Enjoy it on your salad, sandwich, or pasta.
It doesnt get any easier. Ready? Lets do this!
Sid And Lisas Creamy Balsamic
Probably the most common salad dressing out there, and typically vegan, the balsamic is a go-to of mine at restaurants. But what if you could make a healthier version at home?
Health Made Simple co-creator Sid Garza-Hillman and his wife Lisa created their own oil-free version, replacing the oil with cashews to keep the fats up and add an extra creaminess.
How to Use It:
This goes well with just about any standard salad, but really pops with your traditional Italian flavors. But really, you cant go wrong to have it on hand for whatever ends up on your salad plate.
The Recipe:
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Green Goddess Salad Dressing
As the name says, this famous dressing is prepared with hearty greens. You can make it in myriads of ways, thin and vibrant or rich and creamy. This dressing goes perfectly with firm greens like chopped chard and kale, crisp greens like romaine and iceberg. You can use plenty of fresh greens, such as parsley, dill, cilantro, chives and basil to make this bountiful salad dressing. Fill a baked sweet potato with it or make a complete meal by adding some crispy roasted chickpeas!
Ingredients:
- Roughly chop all your fresh herbs.
- Now, take a blender or food processor.
- Add all ingredients to a blender, blend until smooth.
Your Green Goddess is ready to make your salad heavenly!
The Best And Worst Salad Dressings For Weight Loss According To Dietitians
Help your salad stay nutritious by picking a good-for-you dressing.
Salad is a go-to meal if you’re trying to lose weight, since it tends to be lower in calories and pack lots of nutrients from fresh produce. But let’s face it: There’s nothing worse than a boring or dry salad. You need a delicious dressing to add moisture and flavor to your bed of greens. Plus, the fats in salad dressing helps your body absorb the nutrients in your salad. However, the dressing you choose can hinder, rather than help, your health goals if it’s too high in calories, saturated fat, sugar or sodium.
“Ultimately, you need to create a calorie deficit to lose weight, and there are certainly some dressing options that are higher in calories than others,” says Lauren Harris-Pincus, M.S., RDN, and author of The Protein-Packed Breakfast Club. While it can vary depending on what type of diet you’re on, these are generally some of the best and worst dressings if you’re trying to lose weight.
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Fresh Flavorful Vegan Salad Dressing Recipes
Looking for a vegan salad dressing recipe with no added oil? Weve got you covered. Bursting with flavor from fruits, veggies, herbs, and spices, here are 14 delicious plant-based salad dressings, including classics like ranch, balsamic, Dijon, and lots more. Theyre a snap to make and taste amazing. Prefer something ready-made? Try one of our gourmet low-fat dressings.
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Lime Agave Salad Dressing
The Spruce Eats / Emily Hawkes
For a Mexican-inspired salad dressing, give this lime and agave version a shot. All of these ingredients are vegan, gluten-free, and can suit a raw diet if the agave and olive oil are cold-processed. You can swap out the agave for honey, but know that many vegans avoid honey.
Creamy Jalapeo Lime Dressing
Raise your hand if you love the versatility of beans. White beans give this healthy dressing some texture, as well as protein and fiber. The healthy fat in the avocado not only gives it creaminess but will also help the dressing stick to your greens a bit better. Swap a bell pepper in place of jalapeno if you want to skip the spice its still delicious!
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Creamy Dill And Chives
This creamy, delicious recipe is a unique combination of pureed corn and a variety of interesting spices that work very well together. The recipe calls for simple ingredients like lemon juice, yellow corn, fresh dill, mustard, black salt, pepper, and fresh chives. Though easy and seemingly basic, these things come together to create what could very well be your new favorite dressing.
Its also quite versatile, doing just as well over greens and veggies as it is in a potato or pasta salad!
Unhealthy Fatty Acid Ratios
Many oils contain an unhealthy omega-6 to omega-3 fatty acid ratio. This fatty-acid imbalance is linked to inflammation associated with pretty much all chronic diseases. The ideal omega-6 to omega-3 ratio in the human diet is somewhere between 1:1 and 4:1. But most people eating the modern industrialized diet are getting between 10:1 and 20:1.
Oils such as safflower, sunflower, corn, cottonseed, sesame, and peanut contain no omega-3s at all and range in omega-6 content from 32-75%. Soybean oil has seven times more omega-6 fatty acids than omega-3s.
If youre going to use oil, the best options are those low in omega-6, low in saturated fats and trans fats, and high in omega-3 fatty acids. For example, flax oil, extra virgin olive oil, avocado oil, and MCT oil.
But, for all the reasons weve seen, many people want to make dressings with no oil whatsoever. Fortunately, you can do that without sacrificing flavor!
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Creamy Vegan Caesar Dressing
This fully vegan caesar dressing recipe will allow you to enjoy traditional caesar salad without the added calories of oil and mayo. Youll love the taste of it with veggies and crispy croutons.
What really makes it creamy is the cashews. You can omit those if youre going for low calories, as cashews can be high in calories.
Here are the ingredients:
- Maple syrup
- Salt and pepper to season
Add all the ingredients to a blender except for capers, lemon zest, and seasoning. Take out the mixture in a bowl and add the remaining ingredients. Mix it well and refrigerate. If too thick, you can add more water.
This will stay fresh and zesty for five days, so you can use it throughout the weekdays for your lunch caesar salads.
No Meat Athlete.
The Chipotle Or Buffalo Ranch Variation
I just looked it up and no joke Hidden Valley sells 12 variations of their ranch dressing.
Thats the beauty of a creamy ranch! Throw in a few spices and it completely transforms the experience.
Chipotle and Buffalo ranch are two of my favorite variations, both of which make it into the regular with my family.
How to Use It:
These variations are great for throwing on a Mexican-style salad or used as dipping sauces.
The Recipe:
Use the same ranch recipe from #2 above, only add in additional flavors:
Chipotle:
- In the blender, add
Buffalo:
- After blending, stir in 1-3 tsp of Franks Red Hot sauce. Amount will vary depending on your taste.
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Lime And Mint Yogurt Dressing
This bright, flavorful dressing is bursting with summery flair, but is also creamy and indulgent. It gets it creaminess from yogurt and can easily be made vegan. Mimmi likes to use it on a big, summery salad like the one above it pairs especially well with watermelon! It also makes for a great drizzle on grilled veggies. Change it up by using different fresh herbs or citrus.
- 0.5 c thick, unflavored, unsweetened yogurt of choice
- Zest of a lime
Combine all the ingredients and stir well. This makes about a cup of dressing.
Ingredients You Will Need For Oil
Here are a few things that I always keep on my hand for making healthy salad dressings
- yellow, brown, or Dijon mustard
- lime juice and lemon juice
- raw cashews: great when you want to make a creamy dressing like ranch and a great source of healthy fats
- onion powder and garlic powder
- any of your favorite dry or fresh herbs
- nut butter
- and a little water from time to time
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Best Vegan Salad Dressings For Plant
Looking for a delicious and healthy way to dress up your salads? Check out these vegan salad dressings!
Salads deserve better than just the same old bottled dressing. You can turn a boring bowl of leaves into a hearty delight with these recipes.
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In this roundup, youll find classic dressings and something new to try.
From creamy, light options to rich, tangy goodness, these dressings will make any salad taste decadent.
So read on and get ready to jazz up your salads!
Maple Mustard Yogurt Dressing
This is the dressing from my Roasted Brussel Sprout Waldorf Salad but I couldn’t resist sharing it here too!
This one is a creamy, sweet-and-tangy dressing made from a yogurt base. It can easily be made vegan. It’s delightfully luscious and would be great on any salad you want to give a cozy vibe too. It also works beautifully as a dip or as a drizzle on roasted veggies. Change it up by using honey instead of maple syrup, or by using a splash of apple cider instead of lemon juice.
- Juice of a lemon
From my Grilled Peach and Farro Salad!
This is my favorite dressing to make during the summer! It’s light and bright, and pairs beautifully with any salad involving fruit and/or fresh herbs. It also takes about one minute to make, so it’s a great last-minute dressing or marinade. Change it up by using any fruity, infused balsamic.
- 0.25 c peach-infused white balsamic vinegar
- 2 tbsp good, robust olive oil
- 2 tbsp coarse-grained mustard, ideally homemade!
- 0.25 tsp mineral-rich sea salt
Combine all the ingredients and stir well. Make sure to re-stir before using, since the dressing will separate as it sits. This makes about half a cup of dressing.
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Tahini Caper Salad Dressing
The Spruce / Miri Rotkovitz
If you’ve never tried cooking with capers, try mixing up this tahini caper salad dressing. Capers have a briny, salty flavor that pairs beautifully with creamy, nutty tahini and bright lemon juice. Toss this dressing with greens or a grain-based dish for a different twist.
Give Your Greens Extra Zip
The Spruce
You don’t have to relegate yourself to a sad desk salad when trying to eat more greens. In addition to stacking your bowl with lots of colors, flavors, and textures, don’t forget the all-important dressing. Bottled salad dressing can get dull and doesn’t taste as fresh as the homemade kind. If you’ve never tried making your own, you may be surprised how easy it is. Try some of these vegan salad dressing recipes to give your salad extra zip.
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Dijon Mustard Salad Dressing
This vegan Dijon mustard dressing is a top go-to salad dressing because it’s so easy and versatile! Theres no lemon juice squeezing or garlic mincing required: all you need is a few ingredients that are probably already in your pantry. There’s something special about the flavor: its perfectly balanced, tangy and savory.
Everyone needs a good lemon vinaigrette salad dressing recipe! This zingy vinaigrette is full of citrus flavor, and great for Mediterranean-inspired salads. It tastes like pure lemon and gives all salads a refreshing zing.
Vegan Thousand Island Dressing
Looking for an oil-free and dairy-free dressing that still packs a punch? Look no further with this vegan thousand island dressing recipe!
This dressing is tangy and sweet with a creamy texture. It tastes like youre indulging in something much more decadent than a salad.
Its so bold and flavorful that you wont need to add anything else. Just this dressing, your veggies, and youre ready to go!
Im always looking for ways to add healthy options to my diet without sacrificing taste.
Thats why I was so psyched when I found this easy vegan ranch recipe.
This recipe tastes so much better than the store-bought ones. Plus, its soy-free, nut-free, and gluten-free.
It works as a salad dressing or a dip for your favorite snacks!
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If You’re Going Store
While the best salad dressing is as easy as drizzling some oil and vinegar on your bowl of greens, sometimes we’d just like to grab something that’s premadewhich is totally fine.
So when you’re shopping for bottled dressings, there are some general guidelines to follow, like looking for dressings with shorter ingredient lists, minimizing the amount of sodium and added sugar in each bottle, and making sure it has a source of healthy fats. You heard us rightyou want fat in your salad dressing!
“I tend to avoid any fat-free salad dressings. In most cases, when the fat is removed from the dressing, the flavor is compensated by adding more carbs, oftentimes in the form of added sugars. Plus, fat helps the body absorb certain nutrients. In other words, eating veggies with a boost of healthy fats allows the body to utilize certain nutrients more efficiently,” says Manaker.
Check out these 10 Healthy Salad Dressing Brands to Buy for a variety of options, or shop for Manaker’s pick: Primal Kitchen Italian Dressing.
“If a pre-made salad dressing is a must, Primal Kitchen Italian Dressing is a great option. It is made with all-natural ingredientslike avocado oil, organic red wine vinegar, konjac root, and organic thymeand tastes great both on veggies and as a marinade for chicken,” says Manaker.
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