Coconut Oil Honey Mustard Salad Dressing
If you are unfamiliar with coconut oils many benefits, heres a quick run-down of a few: it supplies energy to the brain, it can prevent heart disease and high blood pressure, it can reduce inflammation and arthritis, and it improves energy and endurance! The list goes on and on. But the bottom line is that adding coconut oil is an awesome way to make a healthy homemade dressing!
Newman’s Own Balsamic Vinaigrette
When you’re looking for a healthy salad dressing, balsamic is usually your go-to, right? Maybe not this one. Balsamic is known for its subtle sweet hints, but this offering is packed with a significant amount of heart-taxing salt. And contrary to its label, balsamic vinegar is a lowly third on the ingredient list, snailing behind fillers such as soybean oil and water.
What’s The Healthiest Salad Dressing
Often a light vinaigrette or olive oil and vinegar-based salad dressing is the healthiest. I have several light vinaigrettes below to chose from if that’s what you are looking for.
But because even my creamy salad dressings are based on greek yogurt instead of mayonnaise, they are all pretty darn healthy!
You can drizzle all of these healthy homemade salad dressings knowing they taste amazing and are good for you!
The Easiest Healthy Salad Dressing
My last salad dressing is the salad dressing you can make when you really don’t have much time! This is what I do when I’m making a fast lunch just for myself and don’t have any other dressings on hand. It’s basically the perfect combination of lemon, olive oil, and vinegar over fresh greens.
to see my demonstration video to make it.
Zesty Avocado Cilantro Buttermilk Dressing
Just the name has us craving it we didnt even need the beautiful photo. Healthy creamy dressings are hard to come by, but Skinnytaste found that low-fat buttermilk and avocado do the trick without ruining our diets. In addition to being creamy, it also offers a nice kick the recipe includes garlic, scallion and jalapeno.
Here’s Why You Have To Try This Healthy Greek Salad Dressing
The ingredients for this Healthy Greek Salad Dressing are so incredibly simple and they are ones you might already have in your pantry. I keep them on hand all of the time. The best part about it this healthy dressing is clean eating AND a sugar free salad dressing.
Some of my favorites are this olive oil, this red wine vinegar, and these spices. With simple recipes like this, it’s worth it to buy nice ingredients. The high-quality ingredients really make a big difference in this homemade Dressing.
Text Equivalent Of Salad Dressing Recipes:
: 15g Parmesan cheese, finely grated 2 tbsp low-fat natural yogurt ½ tsp Dijon mustard 1 tsp lemon juice ½ tsp Worcestershire sauce pinch white pepper. Mix all ingredients together. Ideal tossed into lots of crisp romaine or little gem lettuce and served with grilled chicken or fish. Or serve with asparagus in place of melted butter. : Calories 61, Carbs 3.9, Sugar 3.5, Fat 3, Sat fat 1.9, Salt 0.4. : Calories 115, Carbs 7.3, Sugar 6.5, Fat 5.6, Sat fat 3.5, Salt 0.8.
: Finely-grated zest and juice of half a lemon Finely-grated zest and juice of half a small orange 1 tbsp rapeseed oil 1 tsp Dijon mustard 1 heaped tsp poppy seeds good pinch pepper. Mix all ingredients together. Great tossed into mixed leaves, especially when served with fish. : Calories 80, Carbs 2.6, Sugar 2.4, Fat 7, Sat fat 0.6, Salt 0.3. : Calories, 185, Carbs 6.0, Sugar 5.5, Fat 17, Sat fat 1.4, Salt 0.7.
: 1 tsp wholegrain mustard 1 dsp white wine vinegar 2 tbsp low-fat plain yogurt 1 tbsp of finely-chopped fresh parsley 1 tbsp freshly-chopped chives good pinch pepper. Mix all ingredients together. Perfect drizzled over a plate of thinly-sliced tomatoes or for tossing into a mixed salad. Or use in a potato salad in place of mayonnaise. : Calories 129, Carbs 3.4, Sugar 3.1, Fat 0.8, Sat fat 0.3, Salt 0.2. : Calories 230, Carbs 6.1, Sugar 5.6, Fat 1.4, Sat fat 0.5, Salt 0.3.
Follow Your Heart Thousand Island Dressing
This Follow your Heart Thousand Island Dressing contains 80 calories for 2 tablespoons .
If you are looking for a tangy dressing that is good on salads as well as good for dipping then this may be the dressing for you! It is suitable for anyone following a vegan diet.
It is available to buy from larger food stores including Publix, Target and Whole Foods Market.
Olive Garden Signature Italian Dressing
I was pleasantly surprised to discover that Olive Garden’s Signature Italian dressing works out at just 80 calories for 2 tablespoons .
It’s a very popular choice for dressing salads but can also be used as a marinade for meat and poultry!
It is widely available to buy in stores and can also be brought online from Amazon.
Organic Girl Avocado Cilantro Vegan Vinaigrette
If the avocado on your countertop isn’t yet ripe for use, don’t fretyou can still get the coveted creamy flavor with this organic offering. Organic Girl boasts a kick of jalapenos and invigorating lime juice as well as satiating unsaturated fats that help you absorb many veggies’ fat-soluble nutrients. Squirt this over a Mexican-style salad when you’re short on time to make fresh guac.
Healthy Red Wine Vinegar Dressing
Here’s another classic salad dressing you need to have in your recipe book. My Healthy Red Wine Vinegar Dressing is a bit heavier on the vinegar to keep the calorie count lower. It gets lots of flavor from lemon and more herbs.
Serve in almost any salad where you’d use a vinegarette. It’s also the perfect addition to my Mediterranean Quinoa Salad.
Keep Your Salad Luscious And Low
Ahh, salads. Cool, colorful, crispy, and super-healthy … sometimes.
The truth is that not all salads are created equal, nutritionally speaking. There are basically two nutrition issues with salads:
- Are they packed with high-nutrition, low-calorie goodies?
- Are they loaded down with fatty, higher-calorie dressings?
Obviously, you want the answer to the first question to be a resounding “YES!” and the answer to the second to be “No way!”
Start building your better salad with darker-colored greens, like spinach, romaine lettuce, and chicory, which tend to have the biggest dose of important nutrients and phytochemicals. You can also tip the nutrition scales by adding other nutrient-rich fruits and veggies to your salad .
Once you’ve put together a nutrient-rich salad, the trick is not to make it a high-fat one by adding fatty extras like croutons and cheese, or by drenching it with high-fat dressing. If you follow that rule, eating plenty of salads not only adds nutrition but helps to keep your diet Â and you — low in fat.
“The bottom line is that low-fat diets that are loaded with vegetables and fruits and other high-fiber, low-calorie foods may indeed help keep the pounds off,” says Bonnie Liebman, MS, nutritionist for the Center for Science in the Public Interest.
Liebman puts regular salad dressing in the same category as other fat-filled “extras” like mayonnaise, cream cheese and butter. If you aren’t convinced, consider these numbers:
Simple Girl Organic Sweet Vinaigrette
This Simple Girl Sweet Vinaigrette works out at 3 calories for 2 tablespoons .
This dressing is sugar free, oil free and is made with organic ingredients. It makes a great dip as well as a dressing for salad.
It can be purchased online at the Simple Girl website or from Amazon.
This Simple Girl Sweet Mustard Salad Dressing works out at 3 calories for two tablespoons .
It is sugar free, gluten free and is made with organic ingredients.
It is available to buy online from the Simple Girl website or from Amazon.
Ken’s Steak House Lite Ranch Dressing
Ken’s Steak House Lite Ranch Dressing is 80 calories for 2 tablespoons.
It has 50% less fat than the original Ken’s Steak House Ranch Dressing and contains a third of the calories.
It can be purchased for most large supermarkets including Kroger, Target and Walmart. It can also be purchased online from Amazon.
Maple Grove Farms Fat Free Caesar Dressing
Maple Grove Fat Free Caesar dressing works out at 10 calories for 2 tablespoons.
As well as a salad dressing it works well as a dipping sauce. It contains no high fructose corn syrup. It is suitable for anyone following a gluten free diet.
It is available to buy from larger stores including Walmart and also online from Amazon.
What’s In The Healthy Salad Dressing
This healthy salad dressing has just FIVE ingredients for a homemade dressing everyone will rave about. Here’s what you will need to make it.
- Honey: You can use any honey but local honey is always wonderful to have on hand!
- Mustard: For my recipe, I used classic dijon mustard to get the grainy appearance and a bit more of a bite. Skip the classic yellow mustard for this recipe.
- Greek Yogurt: Use plain greek yogurt! I like to use 0% to keep my dressings lower calorie but use full fat for an even creamier finished product.
- Lemon: A touch of fresh lemon adds some brightness and zip that you can’t miss.
- Olive Oil: I like to use my favorite high-quality olive oil for homemade salad dressings.
- Salt: Just a touch of salt perfectly balances out the flavors in this dressing.
You probably already have most of these ingredients in your refrigerator!
Think Youve Made A Good Choice
If you stick to the suggested tablespoon serving, dressings may not cause too much of a problem, but most of us will consume more than this. Could choosing a light option be any better? Although the calories and/or fat have been reduced, is it enough to make give those dressings a green – or even amber -traffic light?
Maple Grove Farms Fat
We were so close to loving this low-calorie condiment until we looked at the nutrition facts panel. The potassium sorbate on the bottle’s backside indicate this is a dressing you should skip. The preservative has been shown to be genotoxic to human lymphocytes , according to a study published in Toxicology in Vitro.
Primal Kitchen Dreamy Italian Dressing
Avocado oilthe first ingredient in this pickhas been shown to prevent metabolic diseases such as obesity and diabetes, a study in BioMed Research Journal shows. What’s more, this dreamy dressing features aromatic flavors from basil, garlic, red chile peppers, and thyme, deeming this the perfect accompaniment to any meal.
How To Store Homemade Salad Dressing
I recommend storing your homemade dressing in a glass container in the refrigerator. I like to use mason jars! One thing to note: homemade dressings made with olive oil tend to harden and separate when stored in the fridge. This is completely normal! Take the dressing out of the fridge about 20 minutes before using so it can come to room temperature and then give it a quick shake to recombine the ingredients.
Shopping List For The Best Greek Salad Dressing:
- Fresh lemon juice
- Extra-virgin olive oil
- Vegetable broth
Special Tip: You can find all the measurements in the recipe card below. There you can choose how many servings of this good dressing for greek salad you want to make, and it will do all the measurement math for you! All of the ingredients for this greek vinaigrette dressing recipe can be doubled or tripled with the click of a button.
Up next, how to make homemade Greek Salad dressing
Note The Serving Size Sodium Content Saturated Fat And Added Sugars
Most Americans consume more than 3,400 milligrams of sodium when the recommendation by the Dietary Guidelines for Americans is consuming less than 2,300 milligrams of sodium, said Jonathan Valdez, owner of Genki Nutrition and spokesperson for New York State Academy of Nutrition and Dietetics. He added that according to the American Heart Association, saturated fat should be no more than 5 to 6 percent of your total caloric intake. For a 2,000-calorie diet, this equals 120 calories or 13 grams of saturated fat.
Valdez likes miso or miso-ginger dressing. Miso is a good source of B vitamins, folic acid, and vitamin K and E, he said. Because of its fermented makeup, it also has positive benefits for the gut, which more research is suggesting could assist with managing inflammation and overall wellness.
Why Add Greek Yogurt To A Salad Dressing
- Its creamy.
- Not as tart as regular yogurt.
- Greek yogurt is readily access ible these days. I keep it in my refrigerator at all times. Make it yourself,
Substituting nonfat Greek yogurt for some of the oil makes the calorie count more reasonable. My personal standard for salad dressing is 80 calories or below per serving.
Incidentally, a serving of salad dressing is usually two tablespoons. Going overboard is easy. Whenever Im being obsessive and measuring it outwell, two tablespoons is rarely enough. Just sayin.
How To Make A Healthy Greek Salad Dressing:
Here’s an overview for making this healthy greek salad dressing at home but check the recipe card for full instructions.
Why Is Fat Sugar And Salt So Bad
Most of us are aware of the health messages around fats, sugars and salt. Dressings are usually made with oil, meaning high amounts of total fat and calories. Although most dressings use vegetable oil, added ingredients like cream, cheese and egg yolk increase the saturated fat content.
Many of the dressings we looked at had added sugar, molasses, or concentrated fruit extracts. These add to your ‘free sugar’ intake, and we all need to reduce how much sugar we eat. There was only one dressing we chose that was categorised green for salt. As most of our salt comes from manufactured foods, this is worth thinking about.
Healthy & Creamy Avocado Lime Dressing
This dressing is nothing short of dreamy! My Healthy & Creamy Avocado Lime Dressing features all the flavors of guacamole but in a healthy salad dressing package. If you love avocado, lime, and cilantro… this is for you.
Serve this dressing with any salad or even as a drizzle on top of tacos. It’s also great with my Vegetarian Taco Salad.
Ingredients In Homemade Salad Dressing
- High Quality Olive Oil: I like to use a nice extra virgin olive oil for the base of my dressings. I choose a higher quality olive oil for salad dressings than I would use for roasting vegetables.
- High Quality Vinegar: I used a nice red wine vinegar for my dressing but white wine vinegar would also work.
- Spices: An Italian or Greek-inspired blend of spices is perfect for this recipe. I went with garlic, oregano, thyme, and rosemary.
- Lemon: A fresh squeeze of lemon gives this dressing a bright and fresh flavor.
I make my version a little more heavy-handed on the vinegar to cut back on the oil. I find this ratio tastes amazing and makes this dressing healthier and more of a low fat greek dressing. You will also notice there is no sugar in my dressing making it a great sugar free salad dressing recipe.
The lemon and spices work together perfectly too.
Why Make Your Dressing At Home
Making a low-calorie and healthy salad dressing more imaginative than a little bit of oil and vinegar is not all that easy.
Most published recipes for homemade dressing are high in calories because they contain lots of fat and sugar. While some types of oils are healthy in moderation, overdoing it can be tempting.
Then I thought about my favorite food groupYOGURT.
Walden Farm Chipolte Ranch Dressing
This Walden Farms Chipotle Ranch Dressing contains Zero calories or SmartPoints per 2 tablespoons.
It contains no fat, no sugar and no calories! It is gluten free and would suit anyone following a vegan diet.
Walden Farms zero calorie dressings are widely available to buy from larger food stores or online from Amazon.
Text Equivalent Of Salad Dressing Analyses:
: Calories 44, Carbs 2.8, Sugar 2.6, Fat 3.6, Sat Fat 0.3, Salt 0.3. : Calories 293, Carbs 18.5, Sugar 17, Fat 23.8, Sat Fat 1.8, Salt 1.7.
: Calories 60.3, Carbs 3.1, Sugar 3, Fat 5.3, Sat Fat 0.4, Salt 0.18. : Calories 402, Carbs 21, Sugar 20, Fat 35, Sat Fat 2.4, Salt 1.2
: Calories 101, Carbs 0.5, Sugar 0.5, Fat 11, Sat Fat 0.9, Salt 0.2. : Calories 721, Carbs 1.3, Sugar 1.3, Fat 79, Sat Fat 6.2, Salt 1.5.
: Calories 40, Carbs 0.9, Sugar 0.5, Fat 3.9, Sat Fat 0.4, Salt 0.3. : Calories 270, Carbs 6.2, Sugar 2.3, Fat 27, Sat Fat 2.7, Salt 1.8.
: Calories 82.9, Carbs 0.4, Sugar 0.1, Fat 8.9, Sat Fat 0.3, Salt 0.3. : Calories 553, Carbs 2.9, Sugar 0.6, Fat 59.5, Sat Fat 4.6, Salt 2.3.
: Calories 26, Carbs 6.5, Sugar 5.7, Fat N/A, Sat Fat N/A, Salt Trace. : Calories 176, Carbs 43, Sugar 38, Fat N/A, Sat Fat N/A, Salt Trace.
: Calories 63.3, Carbs 0.75, Sugar 0.4, Fat 6.6, Sat Fat 0.9, Salt 0.4. : Calories 422, Carbs 5, Sugar 2.7, Fat 44.2, Sat Fat 6.1, Salt 2.4.
: Calories 44.7, Carbs 0.8, Sugar 0.7, Fat 4.5, Sat Fat 0.6, Salt 0.3. : Calories 298, Carbs 5.2, Sugar 4.6, Fat 30.3, Sat Fat 4.2, Salt 2.2.
: Calories 68, Carbs 2, Sugar 1.7, Fat 6.5, Sat Fat 0.4, Salt 0.2. : Calories 450, Carbs 13.6, Sugar 11.4, Fat 43.6, Sat Fat 2.7, Salt 1.0.
: Calories 38, Carbs 4, Sugar 3.4, Fat 2.4, Sat Fat 0.2, Salt 0.21. : Calories 255, Carbs 26.5, Sugar 22.5, Fat 16, Sat Fat 1.2, Salt 1.42.