Salads are a great way to enjoy a variety of fresh and nutritious ingredients in one delicious dish. However, many people make the mistake of ruining their salads with store-bought dressings that are loaded with sugar, salt, preservatives, and artificial flavors. Not only do these dressings add unnecessary calories and fat to your salads, but they also mask the natural flavors and textures of the vegetables and fruits.
Fortunately, you don’t have to settle for boring or unhealthy salads anymore. You can make your own healthy salad dressings at home with simple and natural ingredients that you probably already have in your pantry or fridge. Homemade salad dressings are easy to make, cost-effective, and customizable to your taste and preferences. Plus, they can enhance the flavor and nutrition of your salads, making them more satisfying and enjoyable.
In this blog post, we will share with you 15 of the best healthy salad dressing options that you can make at home in minutes. These dressings are made with wholesome ingredients that are good for your health and your taste buds. Whether you prefer creamy, tangy, sweet, or spicy dressings, we have something for everyone. So, grab your salad bowl and get ready to spice up your salads with these amazing healthy salad dressing options.
1. Sesame Ginger Dressing
This dressing is perfect for Asian-inspired salads, as it has a rich and savory flavor with a hint of sweetness and spice. It also doubles as a marinade for meat, poultry, or roasted veggies. To make this dressing, you will need:
- 1 tablespoon (15 ml) of olive oil
- 1 tablespoon (15 ml) of sesame oil
- 1 tablespoon (15 ml) of soy sauce
- 1 tablespoon (15 ml) of maple syrup or honey
- 1 tablespoon (15 ml) of rice vinegar
- 1 clove of minced garlic
- 1 teaspoon (2 grams) of freshly minced ginger
To make the dressing, simply whisk together all the ingredients in a small bowl until well combined. You can store the dressing in an airtight container in the fridge for up to a week. A 2-tablespoon (30-ml) serving of this dressing has 54 calories, 0.2 grams of protein, 3.5 grams of carbs, and 4.5 grams of fat (1) (2) (3) (4) (5).
2. Balsamic Vinaigrette
This dressing is one of the most versatile and easy to make, as it goes well with almost any salad. It has a sweet yet tangy flavor that balances the bitterness of leafy greens and the sweetness of fruits. To make this dressing, you will need:
- 3 tablespoons (45 ml) of balsamic vinegar
- 1 tablespoon (15 ml) of Dijon mustard
- 1 clove of minced garlic
- 1/2 cup (118 ml) of olive oil
- Salt and pepper to taste
To make the dressing, combine the balsamic vinegar, Dijon mustard, and garlic in a small bowl. Slowly whisk in the olive oil until the dressing is smooth and emulsified. Season with salt and pepper to taste. You can store the dressing in an airtight container in the fridge for up to two weeks. A 2-tablespoon (30-ml) serving of this dressing has 166 calories, 0 grams of protein, 1 gram of carbs, and 18 grams of fat (1).
3. Avocado Lime Dressing
This dressing is creamy, cool, and refreshing, making it ideal for summer salads. It also works great as a dip for fresh veggies or tortilla chips. Avocado is a great source of heart-healthy monounsaturated fats and may help boost your HDL (good) cholesterol levels . To make this dressing, you will need:
- 1 avocado, cut into small chunks
- 1/2 cup (113 grams) of plain Greek yogurt
- 1/3 cup (5 grams) of cilantro
- 1/4 cup (60 ml) of lime juice
- 4 tablespoons (60 ml) of olive oil
- 2 cloves of minced garlic
- Salt and pepper to taste
To make the dressing, add the avocado chunks, Greek yogurt, cilantro, lime juice, olive oil, and garlic to a food processor or blender. Pulse until the mixture is smooth and creamy. Season with salt and pepper to taste. You can store the dressing in an airtight container in the fridge for up to three days. A 2-tablespoon (30-ml) serving of this dressing has 103 calories, 1.4 grams of protein, 3.4 grams of carbs, and 9.4 grams of fat (1) .
4. Lemon Dressing
This dressing is light, fresh, and zesty, adding a burst of flavor and brightness to your salads. It also pairs well with fish, chicken, or tofu. To make this dressing, you will need:
- 1/4 cup (60 ml) of lemon juice
- 2 teaspoons of honey or maple syrup
- 1/4 teaspoon of salt
- 1/4 teaspoon of black pepper
- 1/4 cup (60 ml) of olive oil
- 2 tablespoons of chopped fresh parsley
To make the dressing, whisk together the lemon juice, honey, salt, and pepper in a small bowl. Gradually whisk in the olive oil until the dressing is smooth and emulsified. Stir in the parsley. You can store the dressing in an airtight container in the fridge for up to a week. A 2-tablespoon (30-ml) serving of this dressing has 124 calories, 0.1 grams of protein, 4.3 grams of carbs, and 11.6 grams of fat (1) .
5. Healthy Blue Cheese Dressing
This dressing is a healthier version of the classic blue cheese dressing, as it uses Greek yogurt instead of mayonnaise or sour cream. It still has the same creamy and tangy flavor that blue cheese lovers crave, but with less calories and fat. To make this dressing, you will need:
- 1/2 cup (113 grams) of plain Greek yogurt
- 1/4 cup (60 ml) of buttermilk
- 2 tablespoons of crumbled blue cheese
- 1 tablespoon of apple cider vinegar
- 1/4 teaspoon of garlic powder
- 1/4 teaspoon of onion powder
- Salt and pepper to taste
To make the dressing, whisk together the Greek yogurt, buttermilk, blue cheese, vinegar, garlic powder, and onion powder in a small bowl. Season with salt and pepper to taste. You can store the dressing in an airtight container in the fridge for up to a week. A 2-tablespoon (30-ml) serving of this dressing has 40 calories, 3.7 grams of protein, 2.1 grams of carbs, and 1.6 grams of fat (1) .
6. Honey Mustard Dressing
This dressing is sweet, tangy, and slightly spicy, making it a great choice for salads with chicken, bacon, cheese, or nuts. It also works well as a dipping sauce for chicken nuggets, fries, or pretzels. To make this dressing, you will need:
- 1/4 cup (60 ml) of honey
- 1/4 cup (60 ml) of Dijon mustard
- 1/4 cup (60 ml) of apple cider vinegar
- 1/4 cup (60 ml) of olive oil
- Salt and pepper to taste
To make the dressing, whisk together the honey, mustard, and vinegar in a small bowl. Slowly whisk in the olive oil until the dressing is smooth and emulsified. Season with salt and pepper to taste. You can store the dressing in an airtight container in the fridge for up to two weeks. A 2-tablespoon (30-ml) serving of this dressing has 149 calories, 0.2 grams of protein, 13.8 grams of carbs, and 10.5 grams of fat (1) .
7. Greek Yogurt Ranch Dressing
This dressing is a healthier alternative to the traditional ranch dressing, as it uses Greek yogurt instead of mayonnaise or sour cream. It still has the same creamy and herbaceous flavor that ranch fans love, but with more protein and less fat. To make this dressing, you will need:
- 1 cup (227 grams) of plain Greek yogurt
- 1/4 cup (60 ml) of milk
- 2 tablespoons of chopped fresh dill
- 2 tablespoons of chopped fresh parsley
- 1 tablespoon of chopped fresh chives
- 1 teaspoon of garlic powder
- 1 teaspoon of onion powder
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
To make the dressing, whisk together the Greek yogurt and milk in a medium bowl until smooth. Then, add the chopped fresh dill, parsley, and chives to the mixture. Stir in the garlic powder, onion powder, salt, and black pepper. Mix everything thoroughly until all the ingredients are well combined and the dressing has a uniform consistency.
It's important to taste the dressing and adjust the seasoning if necessary. If the dressing is too thick, you can add a little more milk to reach your desired consistency. For a tangier flavor, you can also add a squeeze of fresh lemon juice.
This Greek Yogurt Ranch Dressing is versatile and can be used in various ways. It's perfect as a salad dressing, a dip for vegetables, or a sauce for grilled chicken or fish. It's a delicious way to enjoy the flavors of traditional ranch dressing with the added benefits of Greek yogurt. Store any leftover dressing in an airtight container in the refrigerator for up to a week. Enjoy your healthier, homemade dressing!
8. Tahini Dressing
This dressing is nutty, creamy, and slightly bitter, making it a great match for salads with roasted vegetables, chickpeas, or quinoa. Tahini is a paste made from sesame seeds, which are rich in calcium, iron, and healthy fats. To make this dressing, you will need:
- 1/4 cup (60 ml) of tahini
- 1/4 cup (60 ml) of water
- 2 tablespoons of lemon juice
- 1 tablespoon of maple syrup or honey
- 1 clove of minced garlic
- 1/4 teaspoon of salt
- 1/4 teaspoon of cumin
To make the dressing, whisk together the tahini, water, lemon juice, maple syrup, garlic, salt, and cumin in a small bowl until smooth and creamy. You can add more water if you want a thinner consistency. You can store the dressing in an airtight container in the fridge for up to a week. A 2-tablespoon (30-ml) serving of this dressing has 93 calories, 2.5 grams of protein, 6.5 grams of carbs, and 6.7 grams of fat .
9. Strawberry Vinaigrette
This dressing is fruity, sweet, and refreshing, making it a wonderful choice for salads with spinach, feta, walnuts, or chicken. Strawberries are a good source of vitamin C, antioxidants, and fiber, and may help lower blood pressure and inflammation. To make this dressing, you will need:
- 1 cup (166 grams) of fresh or frozen strawberries
- 1/4 cup (60 ml) of balsamic vinegar
- 2 tablespoons of olive oil
- 2 tablespoons of honey or maple syrup
- Salt and pepper to taste
To make the dressing, add the strawberries, vinegar, oil, and honey to a blender or food processor. Blend until smooth and well combined. Season with salt and pepper to taste. You can store the dressing in an airtight container in the fridge for up to three days. A 2-tablespoon (30-ml) serving of this dressing has 76 calories, 0.2 grams of protein, 9.9 grams of carbs, and 3.9 grams of fat .
10. Caesar Dressing
This dressing is a classic and popular choice for salads with romaine lettuce, croutons, parmesan cheese, and chicken. However, most store-bought versions are high in calories, fat, and sodium, and may contain anchovies, which some people may not like. This homemade version is healthier, vegan, and equally delicious. To make this dressing, you will need:
- 1/4 cup (60 ml) of unsweetened almond milk
- 1/4 cup (60 ml) of raw cashews, soaked for at least 4 hours and drained
- 2 tablespoons of nutritional yeast
- 2 tablespoons of lemon juice
- 1 tablespoon of capers
- 1 clove of garlic
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
To make the dressing, add all the ingredients to a blender or food processor. Blend until smooth and creamy. You can add more almond milk if you want a thinner consistency. You can store the dressing in an airtight container in the fridge for up to a week. A 2-tablespoon (30-ml) serving of this dressing has 47 calories, 2.4 grams of protein, 3.7 grams of carbs, and 2.6 grams of fat .
11. Green Goddess Dressing
This dressing is vibrant, herbaceous, and creamy, making it a fantastic choice for salads with kale, avocado, cucumber, or eggs. It also works well as a spread for sandwiches or wraps. The dressing gets its name and color from the fresh herbs, which are packed with antioxidants, vitamins, and minerals. To make this dressing, you will need:
- 1/2 cup (113 grams) of plain Greek yogurt
- 1/4 cup (60 ml) of mayonnaise
- 1/4 cup (60 ml) of water
- 1/4 cup (5 grams) of basil leaves
- 1/4 cup (5 grams) of parsley leaves
- 2 tablespoons of chopped fresh chives
- 2 tablespoons of lemon juice
- 1 clove of garlic
- Salt and pepper to taste
To make the dressing, add all the ingredients to a blender or food processor. Blend until smooth and green. You can add more water if you want a thinner consistency. You can store the dressing in an airtight container in the fridge for up to a week. A 2-tablespoon (30-ml) serving of this dressing has 53 calories, 1.9 grams of protein, 1.6 grams of carbs, and 4.3 grams of fat.
12. Raspberry Vinaigrette
This dressing is fruity, tangy, and sweet, making it a lovely choice for salads with mixed greens, goat cheese, almonds, or chicken. Raspberries are a good source of vitamin C, manganese, and fiber, and may help lower blood sugar and cholesterol levels. To make this dressing, you will need:
- 1 cup (123 grams) of fresh or frozen raspberries
- 1/4 cup (60 ml) of apple cider vinegar
- 2 tablespoons of olive oil
- 2 tablespoons of honey or maple syrup
- Salt and pepper to taste
To make the dressing, add the raspberries, vinegar, oil, and honey to a blender or food processor. Blend until smooth and well combined. Season with salt and pepper to taste. You can store the dressing in an airtight container in the fridge for up to three days. A 2-tablespoon (30-ml) serving of this dressing has 71 calories, 0.2 grams of protein, 8.8 grams of carbs, and 3.9 grams of fat .
13. Peanut Dressing
This dressing is nutty, spicy, and savory, making it a wonderful choice for salads with cabbage, carrots, edamame, or tofu. It also works great as a sauce for noodles or stir-fries. Peanuts are a good source of protein, healthy fats, and biotin, and may help lower blood pressure and cholesterol levels. To make this dressing, you will need:
- 1/4 cup (60 ml) of creamy peanut butter
- 1/4 cup (60 ml) of water
- 2 tablespoons of soy sauce
- 2 tablespoons of lime juice
- 1 tablespoon of honey or maple syrup
- 1 teaspoon of sriracha or chili sauce
- 1 clove of minced garlic
- 1 teaspoon of freshly minced ginger
To make the dressing, whisk together the peanut butter, water, soy sauce, lime juice, honey, sriracha, garlic, and ginger in a small bowl until smooth and creamy. You can add more water if you want a thinner consistency. You can store the dressing in an airtight container in the fridge for up to a week. A 2-tablespoon (30-ml) serving of this dressing has 106 calories, 3.6 grams of protein, 7.9 grams of carbs, and 7.2 grams of fat .
14. Italian Dressing
This dressing is simple, classic, and flavorful, making it a versatile choice for salads with lettuce, tomatoes, olives, cheese, or salami. It also works well as a marinade for meat, poultry, or vegetables. The dressing is made with herbs and spices that are common in Italian cuisine, such as oregano, basil, and garlic. To make this dressing, you will need:
- 1/4 cup (60 ml) of red wine vinegar
- 2 teaspoons of dried oregano
- 1 teaspoon of dried basil
- 1/2 teaspoon of garlic powder
- 1/2 teaspoon of onion powder
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
- 1/2 cup (118 ml) of olive oil
To make the dressing, whisk together the vinegar, oregano, basil, garlic powder, onion powder, salt, and pepper in a small bowl. Gradually whisk in the olive oil until the dressing is smooth and emulsified. You can store the dressing in an airtight container in the fridge for up to two weeks. A 2-tablespoon (30-ml) serving of this dressing has 165 calories, 0 grams of protein, 0.8 grams of carbs, and 18.2 grams of fat .
15. Mango Dressing
This dressing is tropical, sweet, and tangy, making it a delightful choice for salads with spinach, avocado, black beans, or shrimp. It also works well as a dip for fresh fruit or crackers. Mangoes are a good source of vitamin A, vitamin C, and folate, and may help boost your immune system and digestion. To make this dressing, you will need:
- 1 cup (165 grams) of fresh or frozen mango chunks
- 1/4 cup (60 ml) of orange juice
- 2 tablespoons of apple cider vinegar
- 2 tablespoons of olive oil
- 1 tablespoon of honey or agave syrup (for sweetness)
- 1 small clove of garlic, minced
- 1/2 teaspoon of salt
- A pinch of black pepper
- Optional: 1/2 teaspoon of grated ginger or a pinch of chili flakes for a spicy kick
Instructions
- In a blender, combine the mango chunks, orange juice, apple cider vinegar, olive oil, honey or agave syrup, minced garlic, salt, and black pepper. Add the grated ginger or chili flakes if using.
- Blend until smooth and creamy. If the dressing is too thick, you can thin it out with a little more orange juice or water.
- Taste and adjust the seasoning, adding more salt, pepper, or honey as needed.
- Transfer the dressing to a jar or container with a tight-fitting lid. It can be stored in the refrigerator for up to a week.
- Shake well before using, as the ingredients may separate when stored. This vibrant, flavorful dressing is perfect for adding a tropical twist to your salads and snacks!
Conclusion
Salads are a healthy and delicious way to enjoy a variety of ingredients and flavors in one dish. However, the dressing you choose can make or break your salad, as some store-bought dressings are high in calories, fat, sugar, salt, and artificial additives. That’s why we recommend making your own healthy salad dressings at home with simple and natural ingredients. You can control the quality, quantity, and taste of your dressings, and create amazing combinations that suit your preferences and needs.
In this blog post, we shared with you 15 of the best healthy salad dressing options that you can make at home in minutes. These dressings are made with wholesome ingredients that are good for your health and your taste buds. They range from creamy to tangy, from sweet to spicy, and from classic to exotic. Whether you prefer balsamic vinaigrette, avocado lime dressing, or peanut dressing, we have something for everyone. So, try these dressings today and spice up your salads with these amazing healthy salad dressing options.
FAQs
Q: How long can I store homemade salad dressings in the fridge?
A: The shelf life of homemade salad dressings depends on the ingredients used and the storage conditions. Generally, most dressings can last for up to a week in the fridge, but some may last longer or shorter. To ensure freshness and safety, always store your dressings in airtight containers and check for signs of spoilage before using them.
Q: How can I make my salad dressings more flavorful and interesting?
A: There are many ways to add more flavor and interest to your salad dressings, such as using fresh herbs, spices, citrus zest, nuts, seeds, cheese, or fruit. You can also experiment with different types of vinegar, oil, yogurt, or nut butter to create different textures and tastes. The key is to balance the flavors and adjust the seasonings to your liking.
Q: What are some of the benefits of making my own salad dressings at home?
A: Some of the benefits of making your own salad dressings at home are:
- You can save money and reduce waste by using ingredients that you already have or that are in season.
- You can avoid the unhealthy and artificial ingredients that are often found in store-bought dressings, such as sugar, salt, preservatives, and flavor enhancers.
- You can customize your dressings to suit your dietary needs and preferences, such as gluten-free, dairy-free, vegan, or low-carb.
- You can enhance the flavor and nutrition of your salads, making them more satisfying and enjoyable.