health & living health center/nutrition, food & recipes a-z list/what is the healthiest salad dressing to eat article

What Is the Healthiest Salad Dressing to Eat? 14 Dressings

Medically Reviewed on 5/18/2022
Disease and Condition: Healthy Living
What Is the Healthiest Salad Dressing to Eat
Here are 14 healthy dressings that are quick and easy to make at home

Salads are a healthy addition to a balanced diet. However, most store-bought salad dressings are high in sugar, sodium, preservatives, and trans fats that are anything but healthy.

To avoid ruining the benefits of eating your vegetables, here are 14 of the healthiest salad dressings that are easy and quick to make at home.

14 healthy salad dressings

  1. Creamy spicy avocado dressing: This dressing has 2 grams of protein and 1 gram of unsaturated fat, making it a healthy topping to add to tomatoes, carrots, and bell peppers. Take about ½ cup of fat-free sour cream and add ½ a chopped onion, one mashed ripe avocado, onion powder, finely chopped chilies, and salt. Serve as a dip or drizzle over a salad.
  2. Balsamic vinegar dressing: Combine 1 tablespoon of balsamic vinegar (14 calories), 1 tablespoon of honey (64 calories), and 1 tablespoon of olive oil (120 calories). Add some kosher salt and pepper and throw everything in the blender. Pour over your salad. 
  3. Orange honey vinaigrette: At about 120 calories per two spoon dressing, the dressing is just right for those sweet, tart summer cravings. Mix about ½ cup of orange juice concentrate, 2 tablespoons of rice vinegar, 1 tablespoon of canola oil, 2 tablespoons of honey, 1 teaspoon of thyme, and salt to taste. Shake in a mason jar until everything is emulsified and chill for 30 minutes. Pour over chicken and tomato salad. 
  4. Greek yogurt dressing: Combine 1 cup of Greek yogurt (80 calories) with some salt, 1 tablespoon of honey (64 calories), and minced mint. Add some garlic powder and finely cut chilies if you like heat. This dressing goes well with baked eggplant, grilled chicken, and potatoes.
  5. Lemon vinaigrette: You can make a tasty vinaigrette with fresh lemon juice, extra-virgin olive oil (120 calories), 1 tablespoon of Dijon mustard (4 calories), maple syrup (52 calories), garlic, 1 teaspoon of fresh or dried thyme, salt, and pepper. This dressing goes well with grilled carrots, bell peppers, and broccoli.
  6. Apple cider vinegar dressing: Combine 1 tablespoon of apple cider vinegar with some honey and mustard and mix well.
  7. Tomato salsa dressing: Mince 2 medium tomatoes and add 1-2 minced jalapeno peppers, ½ a finely chopped onion, some chopped cilantro, 1 tablespoon of tomato ketchup (15 calories), salt, and lemon. Add some chopped garlic and ginger for some more flavor.
  8. Blue cheese dressing: This dressing has 34 calories per serving and goes well with chicken, baked fish, and crunchy vegetables. Take ¼ cup of plain low-fat yogurt (20 calories) and add a1 ounce of crumbled blue cheese, 2 tablespoons lemon juice (or a tablespoon of balsamic vinegar), 1 clove of garlic grated, ½ spoon horseradish, salt, and pepper.
  9. Hummus: Hummus goes well with bread, eggplants, and crispy salad greens. To make hummus, soak some chickpeas in water overnight. Boil them in water with a teaspoon of salt until soft. Drain the water, add ½ a cup of olive oil, 2 tablespoons of lemon juice, salt, and pepper. Combine these in the blender until smooth.
  10. Tahini dressing: Tahini is basically a sesame seed paste that can be used to spice up your hummus or simply as a standalone dressing over vegetables and falafel. It is rich, creamy, and low in calories. Roast some sesame seeds until they turn golden, then blend. Add some olive oil if the seeds are smooth and difficult to grind. Add 2 tablespoons of lemon juice, maple syrup, crushed garlic, and salt for extra flavor.
  11. Tart raspberry dressing: In a blender, combine some yogurt, raspberries, salt, vinegar, and sugar. Blend until smooth and refrigerate until chilled. This dressing is full of antioxidants and adds a tartness to a wide variety of salads.
  12. Green vegetable dressing: Finely chop some spring onions and garlic. Add parsley, basil, and anchovy paste for umami flavor. Season with salt and pepper, fresh lemon juice, and Italian herbs. 
  13. Roasted peanut in yogurt: Roast some ground nuts until light brown, then powder them coarsely in a blender. Combine with low-fat Greek yogurt, salt, and some honey. This creamy dressing goes well with potatoes, eggplants, and crunchy vegetables.
  14. Asian dressing: Combine crushed garlic cloves, grated ginger, and 1 tablespoon each of soy sauce and vinegar. Dress your salad with this runny yet delicious sauce.

Health Solutions From Our Sponsors

Medically Reviewed on 5/18/2022
References
Image Source: iStock Image

Mayo Clinic. Avocado dip. https://www.mayoclinic.org/healthy-lifestyle/recipes/avocado-dip/rcp-20049634

Centers for Disease Control and Prevention. Participant Guide: Have Healthy Food You Enjoy. https://www.cdc.gov/diabetes/prevention/pdf/t2/Participant-Module-23_Have_Healthy_Food_You_Enjoy.pdf
Complete List

Top What Is the Healthiest Salad Dressing to Eat Related Articles