Diet & Nutrition 5 MIN READ 62 VIEWS November 21, 2022

Healthy Salad Dressings That are Easy to Prepare

Written By HealthKart
Medically Reviewed By Dr. Aarti Nehra

healthy salad dressing
Popular Recipes for Healthy Salad Dressings
Conclusion

When it comes to a healthy diet, a bowlful of salad twice a day is a must. A plate full of veggies of different colours and textures appears exciting and topping it up with store-bought dressings surely lifts its taste. But they pack high quantities of sugar, preservatives, and artificial flavourings, diminishing the salad’s potential health benefits. Homemade salad dressing is thus a fitting reply. Here are 11 easy-to-make, healthy salad dressings that you can prepare at home.

Crafted out of healthy and nutritious ingredients, salad dressing is a simple, cost-effective way to make your salad more delectable. Moreover, with no harmful add-ons, they promise complete nutrition and good health. Listed below are some amazingly healthy salad dressings:

1. Sesame Ginger

An effortless salad dressing, sesame ginger dressing is slightly sweet and spicy, making it one of the most commonly used salad dressings.

Nutritional Value:

2 tablespoon serving of sesame ginger dressing contains:

  • Calories – 54
  • Proteins – 0.2 gm
  • Carbohydrates – 3.5 gm
  • Fat – 4.5 gm

To prepare sesame ginger dressing ingredients required are:

  • 1 tbsp olive oil
  • 1 tbsp sesame oil
  • 1 tbsp soy sauce
  • 1 tbsp maple syrup
  • 1 tbsp rice vinegar
  • 1 clove of freshly grated garlic
  • 1 tsp freshly grated ginger

Directions:

  1. Put everything [liquid ingredients] in a large mixing bowl and whisk together.
  2. Add grated garlic and ginger and mix well.

2. Lemon Vinaigrette

Its tarty taste is a perfect addition to salads.

Nutritional Value:

Every 2 tbsp serving of the healthy dressing contains:

  • Calories – 128
  • Protein – 0 gm
  • Carbohydrates – 3 gm
  • Fat – 13.5 gm

Ingredients:

  • 1/4 cup olive oil
  • 1/4 cup fresh lemon juice
  • 1 tsp honey or maple syrup
  • Salt and pepper to taste

Directions:

  1. Put olive oil and fresh lemon juice in a large mixing bowl and mix.
  2. Add honey or maple syrup and mix well.
  3. Season it up with salt and pepper to taste.

3. Balsamic Vinaigrette

One of the easiest homemade salad dressings, Balsamic Vinaigrette salad dressing has a sweet yet savoury flavour. It goes well with just about any salad.

Nutritional Value:

Every 2 tbsp serving of the salad dressing confers:

  • Calories – 166
  • Protein – 0 gm
  • Carbohydrates – 1 gm
  • Fat – 18 gm

Ingredients:

  • 3 tbsp balsamic vinegar
  • 1 tbsp dijon mustard
  • 1 clove grated garlic
  • 1/2 cup olive oil
  • Salt and pepper to taste

Directions:

  • Put balsamic vinegar, dijon mustard and grated garlic in a large mixing bowl.
  • Slowly add olive oil as you continue to stir the mixture.
  • Add salt and pepper to taste.

4. Avocado Lime

A creamy salad dressing, avocado lime is cool and refreshing. It doubles up as a dip for snacks.

Nutritional Value:

Every 2 tablespoon serving of the Avocado lime salad dressing offers:

  • Calories – 75
  • Protein – 1 gm
  • Carbohydrates – 2.5 gm
  • Fat – 7 gm

Ingredients:

  • 1 chopped avocado
  • 1/2 cup plain Greek yoghurt
  • 1/3 cup cilantro
  • 1/4 cup lime juice
  • 4 tbsp olive oil
  • 2 cloves finely grated garlic
  • Salt and pepper to taste

Directions:

  • Add avocado pieces, Greek yoghurt, cilantro, lime juice, olive oil, and grated garlic in a food processor and blend well till the mixture reaches a smooth, creamy consistency.
  • Add salt and pepper to taste.

5. Creamy Honey Mustard Dressing

It’s a sweet and tangy delight for your salads.

Nutritional Value:

Every 2 tbsp serving of the Creamy Honey Mustard dressing contains:

  • Calories – 98
  • Protein – 0 gm
  • Carbohydrates – 9 gm
  • Fat – 7 gm

Ingredients:

Here’s what you need for your healthy salad dressing.

  • 1/4 cup dijon mustard
  • 1/4 cup honey
  • 1/4 cup unfiltered apple cider vinegar
  • 1/4 cup extra-virgin olive oil
  • Salt and pepper to taste

Directions:

  • Blend all ingredients in a food processor to form a smooth, creamy dressing
  • Refrigerate for at least 30 minutes. Add salt and pepper before serving.

6. Coconut Milk Ranch Dressing

Use it as a salad dressing or a dip. The coconut milk ranch dressing will give an exciting twist to your salad.

Nutritional Value:

Every 2 tbsp serving of the salad dressing confers:

  • Calories – 128
  • Protein – 1 gm
  • Carbohydrates – 2 gm
  • Fat – 13 gm

Ingredients:

  • 1/2 cup mayonnaise
  • 1/2 cup full-fat coconut milk
  • 1 small finely chopped onion
  • 1 clove of finely chopped garlic
  • 1 tbsp finely chopped fresh dill
  • 2 tbsp finely chopped fresh parsley
  • 3 tbsp finely chopped fresh chives
  • 1 green onion, sliced
  • Salt and pepper to taste
  • 1 tsp apple cider vinegar
  • 1 tsp white wine vinegar

Directions:

  • Combine all ingredients in a tight lid jar and mix well until a smooth blend. For the smooth dressing, blend in a food processor.
  • Refrigerate for at least 30 minutes before serving.

7. Blue Cheese Salad Dressing

Ready in just five minutes, it’s an easy salad dressing. You can double it up as a dip too.

Nutritional Value:

Every 2 tbsp serving of the blue cheese salad dressing contains:

  • Calories – 60
  • Protein – 4 gm
  • Carbohydrates – 6 gm
  • Fat – 3 gm

Ingredients:

Here’s what you’ll need for your blue cheese salad dressing:

  • 1/2 cup full-fat plain Greek yoghurt
  • 2 tbsp buttermilk
  • 2 tbsp lemon juice
  • 1 tsp Worcestershire sauce
  • 1/2 cup blue cheese crumbles
  • Salt and pepper to taste
  • 1 clove garlic, finely chopped

Directions:

  • For a granulated salad dressing, combine all ingredients in a tight-lid jar and shake well. For a smooth salad dressing, put all ingredients in a food processor and blend well.
  • Refrigerate for up to two hours.
  • Serve chilled.

8. Ginger Turmeric Salad Dressing

Add a hint of colour to your plate with this healthy salad dressing. It has a zesty flavour that goes well with all salads.

Nutritional Value:

Every 2 tbsp serving of the dressing contains:

  • Calories: 170
  • Protein: 0 gm
  • Carbohydrates – 2.5 gm
  • Fat – 18 gm

Ingredients:

  • 1/4 cup extra-virgin olive oil
  • 2 tbsp unfiltered apple cider vinegar
  • 1 tsp turmeric
  • 1/2 tsp ground ginger
  • 1 tsp honey (optional)

Directions:

  • Put olive oil, apple cider vinegar, turmeric, and ground ginger in a food processor and blend well.
  • Add honey for sweetness.

9. Apple Cider Vinaigrette Salad Dressing

Apple Cider Vinaigrette is a light and tangy salad dressing that goes well with bitter greens like kale and arugula.

Nutritional Value:

Every 2 tbsp serving of the dressing contains:

  • Calories – 113
  • Protein – 0 gm
  • Carbohydrates – 1 gm
  • Fat – 12 gm

Ingredients:

  • 1/3 cup extra-virgin olive oil
  • 1/4 cup unfiltered apple cider vinegar
  • 1 tbsp dijon mustard
  • 1 tsp honey
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Directions:

  • Put olive oil and apple cider vinegar in a large mixing bowl and whisk well.
  • Add dijon mustard, honey, lemon juice, salt, and pepper to taste and combine well.
  • Refrigerate for at least 2 hours and serve chilled.

10. Caesar Dressing

Caesar dressing has a smoky, salty taste. Apart from being used as a salad dressing, it is also loved as a dip for finger foods.

Nutritional Value:

Every 2 tbsp serving of the salad dressing contains:

  • Calories – 300
  • Protein – 4 gm
  • Carbohydrates – 5 gm
  • Fat – 30 gm

Ingredients:

  • 1 egg
  • 1 tsp anchovy paste
  • 1 tsp dijon mustard
  • 1 clove garlic, finely chopped
  • Salt and pepper to taste
  • 1 tsp coconut aminos
  • 1 tsp lemon juice and zest
  • 1/2 cup light olive oil
  • 1/2 cup avocado oil

Directions:

  • Put all the ingredients in a food processor and mix well.
  • Serve immediately.

11. Chilli Lime Salad Dressing

Best used as a taco salad dressing, the chilli lime salad has a spicy, tangy flavour. 

Nutritional Value:

Every 2 tbsp serving of the salad dressing contains:

  • Calories – 113
  • Protein – 0 gm
  • Carbohydrates – 9 gm
  • Fat – 9 gm

Ingredients:

  • 4 tbsp lime juice
  • 3 tsp lime zest
  • 1/4 cup red wine vinegar
  • 1 tbsp soy sauce
  • 1 tbsp honey
  • 1/3 cup extra virgin olive oil
  • 1 clove garlic, finely chopped
  • 1/2 tsp red pepper flakes
  • 1 tsp ground cumin
  • 1/2 tsp salt

Directions:

  • Put all ingredients in a tight-lid jar. Mix until well combined.
  • Refrigerate for about two hours.
  • Serve chilled.

Conclusion

Salad dressings are incredibly flavourful and are an easy way to add taste to the otherwise bland-tasting salad bowl. While the store-bought dressings promise great taste, they need more than the preservatives and added flavourings to make them a healthy pick. To top it up, they are whoppingly expensive. Homemade salad dressings, on the other hand, are an easy-to-make, extraordinarily healthy and cost-effective option. You can also experiment with different dressings to find the best salad dressing for your taste buds. Check the nutritional value to find your healthy salad dressing.

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