Heart Healthy Salad Dressing Recipes

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Sodium In Greek Salad Dressing

3 Heart Healthy Salad Dressings

I checked a couple of the popular name-brand dressings at the grocery store and once again the sodium levels were horrible for a low sodium diet. Labeled between 280 360mg of sodium for just two tablespoons!

Typical sodium amount per serving 280 360mg

Thats way over my sodium limit for an entire meal, especially just for dressing on a healthy side salad. I previously never considered a tablespoon to be that big and I probably used to use close to three or four tablespoons of dressing.

But by easily making your own dressing can save you hundreds of sodium mg with this low sodium Greek dressing recipe. Two tablespoons of this low sodium dressing recipe have only 8mg of sodium.

The honey Dijon mustard I used is 45mg per teaspoon for the 8mg. I have seen the honey Dijon as low as 15mg which would make this dressing recipe only about 2mg of sodium for the two tablespoons!

Its Hot Its Humid Are You Dreading Turning On Your Stove For Dinner

Let us save you some misery with three delicious summer salad dressing recipes that can be made in minutes and pack far fewer calories and fat than their off-the-shelf equivalents. Toss with greens and other veggies from the farmers market and enjoy!

Raspberry Vinaigrette

This slightly sweet dressing is a delicious complement to a spinach salad. Try it with fresh berries and toasted almonds for a heart-healthy treat.


¼ cup raspberry balsamic vinegar2 tablespoons orange juice2 tablespoons raspberry preserves Optional: ¼ cup fresh raspberries or strawberries


Combine all ingredients in a food processor.

Puree until smooth.

Nutrition Facts Per Serving: Serving size: 2 tablespoons. Calories: 96. Total fat: 9 grams. Saturated fat: 0.6 grams. Sodium: 2.5 milligrams. Total carbohydrate: 5.1 grams. Dietary fiber: 0.25 grams. Protein: < 0.1 gram.

Buttermilk Ranch

This dressing is great over a green salad, as a dip for raw veggies or drizzled over a sandwich. It is a great alternative to the typical high-fat bottled ranch dressings.


2 to 3 tablespoons white vinegar1 clove finely chopped fresh garlicSalt and pepperOptional: ¼ cup finely chopped fresh dill or chives


Combine all ingredients in a large mixing bowl.

Whisk until smooth.

Dijon Vinaigrette

Enjoy this fresh dressing on salads, as a marinade for grilled vegetables or drizzled on summer tomatoes.



Shake until all ingredients are blended.

Brianna’s Homestyle Asiago Caesar

Don’t let the modest and minimally-styled label fool you: this dressing is far from simple. In addition to including a laundry list of ingredients, Brianna’s cheese-spiked caesar also manages to pack in a whopping 270 milligrams of sodium, which is why we omitted it from being deemed a healthy salad dressing.

Also Check: Who Made The Potatoe Salad Free Movie

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.

What Goes In Raspberry Dressing

4 Heart Healthy Salad Dressing Recipes

Here’s what you need to make homemade vegan raspberry salad dressing:

  • Raspberries Choose fresh and ripe plump berries
  • Lemon Fresh lemons are better than bottled because of their intense flavour
  • Vanilla Pure vanilla extract works like a charm to bring a hint of sweetness and flavour. You could also use fresh vanilla from pods
  • Olive oil extra virgin and
  • Pepper

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What Goes In Ranch Dressing

Here’s what you need to make the best ranch dressing:

  • Silken tofu to create the most unbelievable creamy consistency. Truly, tofu is a blank canvas, ready to absorb whatever flavour that comes its way. Remember to drain the excess liquid before blending
  • Lemon Juice of fresh lemons because they are wholesome, easy and rich in vitamin C
  • Chilli flakes I use red chilli for a lightly spicy kick
  • Nutritional yeast Thanks to its cheesy flavour, it’s the ideal vegan choice to create a homemade ranch dressing – that’ll knock your socks off and
  • Garlic and salt

Make Your Own Dressings

If you’ve got a few extra minutes, dressings you make yourself can be even more delicious than the store-bought kind, and you have total control over the ingredients. Here are recipes for two light salad dressings you probably won’t see on the supermarket shelf.

Japanese Restaurant Salad Dressing

Journal as: 1 teaspoon oil

1/4 cup chopped onion 2 tablespoons canola oil or peanut oil 2 1/2 tablespoons rice wine vinegar 2 tablespoons water 1 tablespoon minced fresh ginger root 2 tablespoons minced celery 2 teaspoon light soy sauce 2 teaspoons light corn syrup or honey 2 teaspoons lemon juice 1/8 teaspoon salt 1/8 teaspoon ground black pepper

  • Add all the ingredients to a small food processor or blender. Pulse on high speed for about 30 seconds, or until well-pureed.
  • Pour into serving container, cover, and refrigerate until needed.

Yield: 14 tablespoons

Per 2-tablespoon serving: 48 calories, 0.3 g protein, 3.1 g carbohydrate, 4 g fat, 0.3 g saturated fat, 0 mg cholesterol, 0.2 g fiber, 79 mg sodium. Calories from fat: 73%.

Roasted Red Pepper Vinaigrette

Journal as: 1 teaspoon oil

3/4 cup bottled roasted red pepper pieces, drained 2 tablespoons olive oil 2 tablespoons fat-free sour cream 2 tablespoons red wine vinegar 1 tablespoons light mayonnaise 1 tablespoon shredded Parmesan cheese 1 1/2 teaspoons minced garlic 1/2 teaspoon dried basil Salt and pepper to taste

Yield: 1 1/4 cup

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Homemade Salad Dressing Recipes

Making salad dressings and vinaigrette recipes at home is actually so much easier and simpler to do than you might think!

And while buying packaged bottles may seem like an easy alternative, theyre often loaded with unhealthy ingredients.

Instead, you can make your own homemade recipes in only 5 minutes and with simple, easy to find ingredients. And in reality, you probably already have most of what you need on hand.

Apple Cider Vinegar Salad Dressing

Green Salad with Honey and Curd Dressing (Low Cholesterol & Healthy Heart Recipe) by Tarla Dalal


  • ½ cup apple cider vinegar
  • ½ Tbsp dijon mustard
  • 3 Tbsp apple cider vinegar
  • 1 Tbsp maple syrup or honey
  • pinch of salt

DIRECTIONS: Add all ingredients to a blender and blend until smooth. Pour into a mason jar and drizzle over salad. This dressing is best when served fresh. I recommend making it in smaller batches and serving the same day.

**Get My FREE Salad Dressing Recipes Guide: All six healthy salad dressing recipes in one easy-to-print format

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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.

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.

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How To Make A Salad Dressing Healthy

  • I think that the key to a healthy homemade salad dressing is using wholesome, clean ingredients. Sometimes its as simple as making a few healthy ingredient swaps think yogurt in place of mayo and youre rearing to go!
  • Almost every salad dressing needs a healthy fat whether its extra virgin olive oil or using a yogurt base avoid hydrogenated and unhealthy fats! After all, fat isnt the enemy when healthy fats are chosen.
  • I also like to keep an eye on sugar and sodium levels use just enough to balance the dressing for a delicious and healthy salad dressing recipe. Most store-bought options use far more than is necessary!

Plus, lets be honest, one of the biggest benefits of making your own healthy homemade salad dressing is that you are able to be in complete control of the ingredients and able to customize them to your individual taste. That way you can achieve delicious results every single time without the long list of artificial and unhealthy ingredients. More so, 90% of the time, a healthy salad dressing recipe costs far less to make than they are to buy!

How To Make Salad Dressing

3 Heart

Even if youve never made your own salad dressing from scratch, these easy salad dressing recipes will make you feel like a kitchen pro. To make your own salad dressing, simply combine all the ingredients in a mason jar, screw on the lid, and shake vigorously to combine.

Alternately, you can whisk together the ingredients in a bowl and then pour any leftovers into an airtight container. Be sure to give your dressing a taste before serving it to see if it needs any more salt and pepper.

Also Check: Panera Bread Greek Salad Dressing

Apple Cider Vinegar Dressing

My go-to apple cider vinegar salad dressing recipe. If EBF has a house dressing, this would be it! Get all the health benefits of apple cider vinegar with this delicious dressing! Use it for this Brussels Sprout Chopped Salad or as a .

Nutrition per 2 Tablespoons: 163 calories, 18g fat, 1g carbs, 0g sugar, 0g fiber, 0g protein

One of my favorite zesty dressings to use for Mexican themed salads. Try it on my or as a marinade for grilled shrimp.

Nutrition per 2 Tablespoons: 87 calories, 9g fat, 2g carbs, 1g sugar, 0g fiber, 0g protein

Everyone needs a go-to balsamic vinegar dressing and this one is absolutely delicious and works on just about any salad imaginable. Try it on my Detox Salad or for a Salad in a Jar.

Nutrition per 2 Tablespoons: 103 calories, 9g fat, 5g carbs, 4g sugar, 0g fiber, 0g protein

Is Greek Salad Dressing Good For You

Yes! Greek Salad Dressing is good for you because the base is olive oil, which used in moderation can be heart healthy. It’s unsaturated fat that can help lower cholesterol. My salad dressing is healthier because it uses a bit less oil and more vinegar. It also doesn’t contain preservatives that you might find in a packaged salad dressing.

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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.

  • Gather all of your ingredients.
  • Put them in a mason jar and shake them all together. You can also whisk it together in a bowl.
  • Serve immediately or store in the fridge for up to a week
  • How To Make Vinaigrette

    Salad Dressing, Creamyâ & Heart Healthy

    Were going back to basics today with one of my most essential everyday recipes, vinaigrette! You know how much I love salads, and Im surprised I didnt think to share my basic vinaigrette recipe with you until now.

    Vinegar and olive oil-based vinaigrette is a light, zippy, heart-healthy salad dressing. Its great on greens, vegetables and fruits. You can change up the flavor by using different vinegars. Vinaigrette is easy to adjust to taste, and Ive included notes how to do so in the recipe.

    Once you start making homemade vinaigrette, you wont go back. Whisk together some basic ingredients, and youll end up with dressing that tastes infinitely better than store-bought dressings. No preservatives here!

    Homemade vinaigrette keeps for 1 to 2 weeks in the refrigerator, so its worth the 5 minutes it takes to mix it up. Then you can keep it on hand for all of your salad needs. Lets get to it!

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    What Goes In Raita

    Here’s what you need to make raita:

    • Greek yogurt For its perfect creaminess and higher protein value. I use the regular kind
    • Cucumber Freshly grated with its liquid. No need to waste any of the deliciousness. Plus, it helps to create the perfect consistency
    • Mint Fresh mint leaves exude incredible freshness and flavour -without the need for an excessive amount of salt
    • Garlic powder and

    How To Build A Better Salad

    Three simple steps plus your imagination makes one delicious main course

    A salad can be much more than a simple appetizer of iceberg lettuce and cucumber. With the right ingredients, including vegetables, grains, protein and healthy fat, you can enjoy salad as your main meal a healthy lunch or dinner filled with sun-kissed local produce.

    Making it a meal

    A salad composed of vegetables makes a great appetizer. But while vegetables are chock-full of vitamins, minerals and heart-healthy antioxidants, they are notoriously low in calories about 25 calories per cup. Thats not enough energy to fuel you until your next meal. Top up your salads nutritional power by following these three simple steps:

  • Start with fibre-filled vegetables and grains
  • Add your protein
  • Finish with healthy fats.
  • Start with a base

    Carbs get a bad rap because most people associate them with white flour and sugar. But did you know that every single vegetable is also rich in carbohydrates? The good carbs listed below provide you with energy, fibre, vitamins and minerals and they serve as excellent salad bases:

    • leafy greens such as romaine, arugula, kale and spinach
    • whole grains such as quinoa, brown rice and bulgur
    • chopped or shredded vegetables such as cucumber, tomato, cabbage, and beets.
    Add your protein
    Finish with healthy fats

    Like carbs, some fats are better than others. For heart health, replace foods with saturated or trans fat with these options, which contain heart-healthy fats:

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    Vegan Raspberry Dressing Pairings

    This raspberry salad dressing is the perfect fit for fruit and nut-based saladsespecially citrus, rhubarb and apricots. I have to say, poured over a giant bowl of spinach and olives, it oozes with zesty deliciousness. But my top choice? A generous drizzle of raspberry dressing over my spicy chicken salad with Romaine lettuce – oh my goodness! I particularly love the fact that it’s not a raspberry vinaigrette that’s laden with oilinstead, it’s creamy, tangy and oh-so-delicious.

    More Faqs On Healthy Dressing

    [Recipe] 7 Quick &  Heart Healthy Salad Dressings

    What is the healthiest dressing for salad?

    I dont think there is any ONE healthiest option, as long as theyre made with healthy, wholesome ingredients. I like to swap out my healthy homemade salad dressings based on what Im eating them with. A simple balsamic vinaigrette, for example, is light and pairs well with most leafy-green salads. However, as youll see in the list of healthy salad dressings below there are options for those wanting some creamy, tangy, light, etc.

    What is a healthy alternative to salad dressing?

    Theres no need to avoid salad dressings if youre making them at home. These 10 healthy salad dressing recipe options use healthy, wholesome, and fresh ingredients. This list includes a simple balsamic vinaigrette, fruity raspberry dressing, and creamy healthy ranch dressing among others so youll never get bored with salads again!

    Are all store-bought salad dressings bad for you?

    In order for the dressings to be shelf-stable, even the healthiest store-bought salad dressings usually still contain stabilizers and preservatives. Unfortunately, they also usually contain excess levels of sugar, sodium, and unhealthy fats. In the worst-case scenario , store-bought salad dressings are packed with artificial ingredients and chemicals.Many people choose low fat, and low-calorie options, thinking theyre healthier. Unfortunately, to make up for the lack of fat and calories, they usually contain even more chemicals in the form of sweeteners.

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    How To Make Homemade Salad Dressing

    Each of these recipes are made with minimal ingredients. There are a few ways to mix up homemade salad dressings:

    • Put all of the ingredients in a mason jar and shake it up! I like using this method for oil-based dressings like vinaigrettes.
    • Put all of the ingredients in a high powered blender and blend! I like using this method for creamier dressings that use ingredients like avocado but it also works great for vinaigrettes!

    Why Make Homemade Salad Dressing

    Many store-bought dressings are loaded with processed ingredients, preservatives and sugar so making your own dressing is much healthier. Plus, its cheaper! And once you get started making your own youll figure out what ratios you like best and it becomes so easy to whip up different variations.

    As youll notice most of these healthy homemade salad dressings Im sharing have recurring ingredients garlic, apple cider vinegar, tamari, maple syrup, sea salt and pepper. So once you have these items in your pantry/fridge you can make a bunch of different dressings!

    All of the dressings are made with whole ingredients and yield about 3/4 cup, which is about 12 Tablespoons and 6 servings. Each serving size is 2 Tablespoons. Oh, and if youre looking for sugar-free options, check out the zesty tahini and the apple cider vinegar dressings.

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