What Is The Best Low Fat Salad Dressing

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Make Your Own Dressings

4 Low Fat Salad Dressings | Weight Loss Recipes | Joanna Soh

If youve 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 wont 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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Fats Are Not The Enemy Here

The body needs fat to function. There are several oils that you can use in a low-calorie salad dressing, offering you incredible health benefits. Lets see what they are:

  • Monounsaturated Fatty Acids : You will find these in peanut oil, olive oil, and canola oil. Avocados have this oil in them too, and most nuts.
  • Polyunsaturated Fats : You will find these in plant-based oils such as soybean, corn, safflower, sesame, and cottonseed oils. Omega -3 is also a polyunsaturated fat, necessary for good cell function.

Remember to choose or make your low-calorie salad dressing with good fats, bearing in mind that you are also looking for the healthiest ones. Try and aim for fewer than 50 calories per tablespoon.

Olive Garden Lite Italian Salad Dressing

The Olive Garden Lite Italian salad dressing works out at 30 calories for 2 tablespoons .

Under half the calories of the regular dressing, this lite version of the popular dressing is perfect if you like your dressing with lots of flavour but not lots of calories!

It is available to buy from many larger food stores but is also available to buy online from Amazon.

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Support Your Weight Loss Goals In A Healthy Way By Choosing Salad Dressings That Limit Calories Added Sugar And Sodium

Salads make a healthy foundation for any diet, but its all too easy to make a bowl of greens sugar- and salt-laden with the wrong toppings. At the same time, to support this healthy meal habit, you want choices that tantalize your taste buds, says Judy Caplan, RD, author of GoBeFull: Eight Keys to Healthy Living, who is in private practice in Vienna, Virginia.

Although its always the best option to whip up healthy salad dressings at home from vinegar, herbs, and a healthy oil, it is also easy enough to find a healthy, tasty store-bought kind if you read the nutritional facts label carefully.

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First off, lets talk fat. Its not the enemy! The truth is, the body needs fat to function, and there are several fats used in the best salad dressings that provide amazing health benefits, including:

Monounsaturated Fatty Acids These are found in olive, canola, and peanut oil, as well as in avocados and most nuts, according to the Harvard TH Chan School of Public Health.

Polyunsaturated Fats These are found in other plant-based oils, like safflower, corn, sunflower, soybean, sesame, and cottonseed oils, notes Harvard. Omega-3 fatty acids are polyunsaturated fats that are necessary for proper cell function, according to the National Institutes of Health .

Heres what else to keep in mind:

Calories Aim for fewer than 45 calories per tablespoon , suggests Caplan, that for the right kind of fat, you can go a bit above this threshold.

Why We Love This Greek Yogurt Ranch Dressing Recipe

Keto Salad Dressing

Given that I have shared quite a few ranch recipes over the years, from my Healthy Ranch Dip, my Maple Ranch Dressing and my Horseradish Ranch Dressing, I knew I better share my healthy classic ranch recipe with you. I have finally put the finishing touches on it and I have to say, it came out so well!

As the title suggests this recipe is made with Greek yogurt, which is how we can get away with much less mayonnaise than a typical homemade ranch dressing. But unlike a lot of other recipes for Greek Yogurt Ranch, this one is unique in that it has both buttermilk and buttermilk powder added to it for authentic farmhouse-style ranch flavor.

We also added in fresh chopped shallot and dill which make it taste fresh and light and so much better than store-bought dressing. It goes well over a simple garden salad, to dunk veggies into, or use for Air Fried Buffalo Cauliflower Wings. I wont judge if you want to dip your pizza into it, and I even have used it to dress pasta salad and everyone loved the classic creamy taste!

This ranch dressing recipe is yet another awesome homemade salad dressing to try from the dozens I have shared here on Healthy Seasonal Recipes. If you havent tried any of them yet, make sure to check out my Lemon Vinaigrette and my Apple Cider Vinegar Dressing. Those are two of our top-rated! And since youre a fan of creamy dressings, youll probably want to check out our Healthy Blue Cheese Dressing and our Light Creamy Italian Dressing.

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Hidden Valley Original Ranch Salad Dressing & Topping

A delicious ranch sauce that is gluten-free in case you have an intolerance or simply look to cut some calories when enjoying this appetizing type of food. Although the labeling states that it is best used in salads, fans of this product will definitely recommend it with some chicken, pasta, potatoes, or even pizza. Hidden Valley emphasizes that it is the number-one selling ranch dressing in the United States.

Having a wonderful combination of spices in the recipe that include garlic, onion, and vinegar, it provides a well-balanced onion flavor alongside a touch of sourness that adds rich flavor to any meal you choose to put it on.

It is described by consumers as having a unique flavor that cannot be compared to any other brand, with them recommending it for dips, salads as well as sandwiches, meaning it can be used in almost any meal. They also describe it as a no brainer when it comes to the choice of ranch dressing and an American classic, maintaining the quality through each bottle.

It is thick, rich, and creamy basically everything you are looking for in a ranch dressing. It is also keto-friendly, meaning you can use it as a part of this diet with it only having two grams of carbs in total and 140 calories.

What Makes A Salad Dressing Healthy

Wholesome, clean ingredients is at the top of the list! Sometimes its as simple as making a few healthy ingredient swaps. Think yogurt in place of mayo!

Healthy fats come next, whether its using extra virgin olive oil or yogurt as the base while avoiding hydrogenated and unhealthy fats! Also, keep an eye on sugar and sodium levels, and use just enough to balance the dressing.

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Bolthouse Farms Chunky Blue Cheese Yogurt Dressing

We love that Bolthouse Farms uses protein-rich yogurt for its base to keep the fat content of this healthy salad dressing respectably low. The combination of yogurt and blue cheese bring the amount of protein to 2 grams per serving. And with an impressively low 35 calories per serving, you won’t believe this bottle packs in velvety blue cheese in almost every bite.

Litehouse Homestyle Ranch Dressing

Low Fat vs. Regular Salad Dressing Taste Test

Between all the typical brands of ranch dressing found in the grocery store, theres one you might have missed. The Litehouse Homestyle Ranch Dressing might just surprise you. Its typically found in the refrigerated section of the grocery store, so its easy to ignore, but its seriously a strong competitor in the race for best store-bought ranch dressing. Its super flavorful, the texture is great, and while its a little more expensive than other ranch dressings, it might just be worth it to you.

According to reviews of the ranch, its honestly one of the best out there. This ranch is life changing! It is soooo good! . Dont think, just buy! one review exclaimed. Always in search of a store-bought ranch dressing that tastes homemade and this is the best I have found, yet! another added. Clearly, the Litehouse Homestyle Ranch Dressing is pretty darn good, though still not the best of the best.

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Other Recipes You May Enjoy

If you are looking for more recipes, you know Ive got you! Below are some other recipes you might want to give a try:

  • Deli-Style Crab Salad This delicious Deli-Style Crab Salad is easy to make and better than the store-bought kind! A mixture of imitation crab, veggies, and homemade dressing!
  • Deli-Style Chicken Salad This homemade chicken salad is the perfect deli-style recipe to make at home. Learn how to make a flavorful and easy chicken salad recipe!
  • How To Create Incredible Low-Carb Sauces Low-carb sauces to suit your diet goals. These sauces still bring your dishes to life with flavorful, saucy goodness!
  • The Best 20 Low-Carb Dips For You To Try A collection of 20 Low-Carb Dips. Low-Carb dips are great additions to healthy snacks and finger foods. They also serve as fantastic appetizers at a family get-together or social event.

Maple Grove Farms Fat Free Honey Dijon Mustard Dressing

Maple Grove Fat Free Dijon Mustard Dressing works out at 40 calories for 2 tablespoons .

It has a sweet but spicy flavor and is made without 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.

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Weight Watchers Low Point Salad Dressing Guide

Sometimes the hardest part of a weight loss journey is figuring out where to start. Figuring out point values and calorie counts can get overwhelming so weve got you covered. Check out this list of Weight Watchers friendly foods you can pick up on your next grocery run. After your first grocery trip with this list, you can consider your first step in your weight-loss journey complete!

Ken’s Steak House Lite Ranch Dressing

SB Dressing and Dip Low Fat Ranch (16 fl oz)

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.

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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!

More Healthy Homemade Salad Dressings To Try

Thanks so much for reading. If you are new here, you may want to sign up for my free weekly email newsletter where I share weeknight meal plans delivered right to your inbox. Or follow me on . If you make this recipe, please come back and leave a star rating and review! It is very appreciated. Happy Cooking! ~Katie

  • Protein:2 g

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O Organics Ranch Organic Dressing

When youre at the grocery store and see a bottle or box of something labeled as organic, you probably think its a healthier alternative to another, non-organic option. And while thats true in some cases, it doesnt mean the product is necessarily all that much healthier or tastier. And in this case, its a lot worse than other brands.

The O Organics Ranch Organic Dressing is technically a generic store brand , but the packaging makes it seem a little fancier. The ranch comes in a glass bottle with a pretty fancy-looking label, and is more expensive than a lot of other ranch dressings because its organic. But its not worth the extra cost. And more than that, its not worth it at all. The O Organics Ranch Organic Dressing doesnt have a ton of flavor, but what it does taste like is a lot sweeter, and even a little fishier than you would want a ranch to be. Basically, its a waste of money, and you can buy something that tastes a lot better for a much lower cost.

Why Add Greek Yogurt To A Salad Dressing

Reduced-Fat Salad Dressing or Regular: Which Is Healthier?
  • 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. This recipe comes in at 53 calories per serving which is below my requirement.

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How To Store Healthy Salad Dressings

While each salad dressing may differ slightly with its storage recommendations, most often storing them in a mason jar with a lid is your best option! If you happen to have a glass salad dressing jar, that is great too.

If it is an oil based dressing the oil may solidify and separate during refrigeration. That is normal! Just bring it to room temperature and shake your jar to combine it again.

Fat Does Not Make You Fat

The most commonly promoted way to lose weight is to simply cut fat. The argument is that fat contains a lot of calories and that calories make you fat . If this simple equation of calories in=calories out worked, losing weight wouldnt be so hard. The more important details are how we biologically manage how much we eat and how our bodies respond to food . Eating fat does not slow down your metabolism and unless its packaged with a lot of carbohydrate , it wont trigger you to overeat.

In fact, just last year, a great study from the prestigious Journal of the American Medical Association compared weight loss and metabolism from people on either a low carbohydrate, low glycemic index, or low fat diet. Those who ate the low carbohydrate diet burned 350 MORE calories per day without exercising.


As one of the researchers said, Losing weight is hard enough for anybody. We need every advantage we can get. Weve wasted a lot of energy pursuing ineffective approaches like a low-fat diet. Dr. David Lustig.

Ill have to address the issue of fat in more detail in future posts, as I believe there is a lot of un-learning and re-educating that needs to happen in this arena.

At the very least, enjoying some fat means the nutrients in your next salad wont go to waste, and Im sure it will taste better and be more filling. So, the next step is finding a healthy salad dressing.

Also Check: Wendy’s Menu Salad Calories

Say Goodbye To Bland Salads Thanks To These 12 Low

As POPSUGAR editors, we independently select and write about stuff we love and think you’ll like too. If you buy a product we have recommended, we may receive affiliate commission, which in turn supports our work.

When you’re trying to eat healthy, one of the most obvious choices to reach for is a salad. A big bowl full of protein and veggies is exactly what our bodies crave, but one of the most critical ingredients we have to watch out for when crafting our healthy meal is salad dressing. Yes, it gives our bowls plenty of flavor, but your favorite recipes could actually be hidden calorie bombs. You might as well eat a burger.

But that’s where we come in. We found 12 low-calorie dressings you’ll want to pour all over your salad. Each of these options has less than 50 calories per serving, which means these are salads you can actually feel good about. From creamy blue cheese to tangy honey mustard vinaigrette, say goodbye to sad desk salads and hello to yummy, clean eats you’ll start to crave. Plus, all these picks are on Amazon how convenient is that? Now, who wants a salad?

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