Want to lose weight? One of the easiest and most versatile ways to get an extra serving of vegetables is by eating salads. Even if you’re not on a diet, eating salads is a great way to load up on nutritious foods like fruits, vegetables, and proteins, and healthy fats.
Adding dressings can make your salads taste more interesting. Some salad dressings can be loaded with fats, carbs, and unnecessary calories. However, by making your own dressing, you can help ensure that you avoid added sugars, high fat, and get the most nutrients minus the extra calories.
So today, we are sharing a round-up of low-calorie dressing recipes for different salads and weight loss.
10 Low-Calorie Dressing Recipes
Low-Calorie Caesar Dressing
This low calorie Caesar Dressing recipe is only 45 calories per serving with 3.1 grams of fat. This homemade dressing tastes just like the store-bought option and pairs well with your favorite salads like a classic garden salad or Southwestern Chopped Salad.
Ingredients
- Yogurt
- Parmesan cheese – freshly grated makes all the difference for this dressing! Trust me on this. Don’t skip the fresh!
- Fresh lemon juice
- Light mayo
- Olive oil
- Anchovy paste
- Garlic
- Salt
- Black pepper
- Liquid stevia – or other sweetener of choice. Gives it a little sweetness and overall more rounded taste!
Instructions
Step 1
You can use your choice of plain nonfat Greek yogurt, 2%, whole milk Greek yogurt, or dairy-free yogurt. Just be sure to use plain yogurt and not vanilla! Mix all of the ingredients in a food processor or blender (freshly grated Parmesan cheese, anchovy paste, light mayo, olive oil, lemon juice, garlic, and seasonings to taste).
Step 2
Blend until smooth. Taste and add any additional salt, pepper, mustard, parmesan, etc. as needed.
Step 3
Store in a jar or airtight container.
Low-Calorie Ranch Dressing
This Greek yogurt ranch dressing has 12 calories per serving, 0 grams of fat, and 1 gram of protein per tablespoon. The whole recipe is only 192 calories and makes about 1 cup (16 tablespoons) compared to traditional store-bought ranch dressing, which is 140 calories per serving! You can enjoy this recipe as a dip with your favorite veggies or with an easy high protein salad.
Ingredients
- Spices: parsley, garlic powder, onion powder, black pepper, salt, and chives
- Nonfat plain Greek yogurt
- Buttermilk
- Dijon mustard
- Lemon juice
Instructions
Step 1
Throw all of the ingredients in a food processor or blender.
Step 2
Blend until smooth and serve.
Step 3
Store in a jar or airtight container.
Low-Calorie Coleslaw Dressing
This low-calorie coleslaw dressing is 34 calories per serving with 6g of carbohydrates, 2g of protein, and 0g of fat. Perfect for cabbage or carrots!
Ingredients
- nonfat plain Greek yogurt (2/3 cup)
- apple cider vinegar (2 tbsp)
- lemon juice (1/2 tbsp)
- granulated sugar (2 tbsp)
- ground celery seed (1/4 tsp)
- kosher salt and black pepper, to taste
- shredded coleslaw mix (10 oz bag)
- red onion or shallots , finely minced (1/3 cup)
- green onions, sliced (2 tbsp)
Instructions
Step 1
In a large mixing bowl, combine Greek yogurt, vinegar, lemon juice, sugar, celery seed, salt and pepper. Whisk until a dressing forms.
Step 2
Add coleslaw mix, red onion, and green onions. Toss to combine, making sure all the coleslaw is coated.
Step 3
Cover and refrigerate for at least 1 hour before serving. Taste and adjust salt and pepper seasoning.
Step 4
Store in a jar or airtight container. Good for 2-3 days.
Low-calorie Italian Dressing
This batch of homemade Italian dressing is 100 calories. You can enjoy this recipe as a dip with your favorite veggies or with an easy high protein salad.
Ingredients
- Extra Virgin Olive Oil (3/4 cup)
- Red Wine Vinegar (1/4 cup)
- Dijon Mustard (1 tbsp)
- Lemon Juice (1 tbsp)
- Dried Oregano (1 tsp)
- Dried Basil (1 tsp)
- Garlic Powder (1 tsp)
- Salt (1 tsp)
- Dried Parsley (1/2 tsp)
- Onion Powder (1/2 tsp)
- Pepper Flakes (1/4 tsp)
- Honey *optional* (2 tbsp)
Instructions
Step 1
Throw all of the ingredients in a glass mason jar with a tight lid and shake to fully combine.
Step 2
Use right away or store in the fridge (with lid) for up to two weeks.
Step 3
Shake before using (separation is normal)
Low-Calorie Thousand Island Dressing
One tablespoon of this low-calorie Thousand Island dressing has 14 calories per serving, less than one gram of fat, 1 gram of protein, 2 grams of carbohydrate, and 56 mg of sodium.
Ingredients –
- plain nonfat yogurt (1 cup)
- pickle relish (3 tbsp)
- chili sauce (3 tbsp)
- light mayonnaise (2 tbsp)
- onion, minced (1 tbsp)
- white vinegar (1 tsp)
- mustard (1 tsp)
Instructions
Step 1
Combine all of the ingredients in a mixing bowl and cover.
Step 2
Refrigerate for at least 1 hour.
Low-Calorie Blue Cheese Dressing
This homemade dressing is simple, light and only 52 calories per serving (1 tablespoon), 3.5g protein, 3.5g carbs, and 3g of fat. You can enjoy this recipe as a dip with your favorite veggies or with an easy high protein salad.
Ingredients
- crumbled blue cheese (1/2 cup)
- fat-free Greek yogurt, full fat for Keto (6 oz)
- light mayonnaise, full fat for Keto, check labels (1 tbsp)
- lemon juice (1 tbsp)
- white wine vinegar (1 tbsp)
- garlic powder (1/8 tsp)
- salt and freshly ground black pepper
Instructions
Step 1
In a small bowl, mash blue cheese and yogurt together with a fork.
Step 2
Stir in mayonnaise, lemon juice, vinegar, and garlic powder until well blended.
Step 3
Season to taste with salt and pepper. Makes 1 cup.
Low-Calorie Balsamic Dressing
This simple, light, homemade balsamic dressing is 49 calories per serving (1 tablespoon), 3.6g carbs and 3.7g of fat. Use this balsamic dressing in either one of these filling salad recipe ideas.
Ingredients
- Balsamic Vinegar (1/4 cup)
- Extra Virgin Olive Oil (2 tbsp)
- Water (2 tbsp)
- 50/50 Honey or Agave Blend (1 tbsp)
- Dijon Mustard (1 tbsp)
- Chia Seeds (Or more if desired.) (1/2 tsp)
- Salt & Pepper to taste
Instructions
Step 1
Throw all of the ingredients in a food processor or blender.
Step 2
Blend until smooth.
Step 3
Use right away or store in an airtight container in the fridge for up to a week.
Step 4
Shake before serving.
Low-Calorie Asian Dressing
If you’re wanting to lose weight, this low-calorie Asian dressing is perfect for weight loss standing at only 5 calories per serving! It’s also 0g of Fat, Protein, and Carbs. Try this vinaigrette on a plant-powered lentil salad and other low-calorie meals.
Ingredients
- vegetable broth (1/2 cup)
- rice vinegar (1/3 cup)
- low-sodium soy sauce (2 tbsp)
- sesame oil (1 tsp)
- sugar (1 tsp)
- garlic, minced (1 tsp)
- ground ginger (1/2 tsp)
- chili paste (1/4 tsp)
- freshly squeezed lime juice, from 1 small lime (1 tbsp)
- fresh cilantro, chopped (1/4 cup)
Instructions
Step 1
Throw all of the ingredients (except the cilantro) into an immersion blender.
Step 2
Blend until smooth. Add the chopped cilantro and stir.
Step 3
Store in a jar or airtight container and serve.
Passion Fruit Vinaigrette
This tasty vinaigrette is only 87 calories per serving (2 tablespoons). This homemade dressing and vinaigrette works wonderfully on garden salads or atop many of these easy high-protein salad ideas.
Ingredients
- maracuya pulp/juice (1/2 cup)
- sherry vinegar (2 tbsp)
- olive oil (1/2 cup)
- 1 small shallot, chopped
- dijon mustard (1 tsp)
- honey (2 tsp)
- several mint leaves – (optional)
- sea salt (1/2 tsp)
- several grinds pepper
Instructions
Step 1
Blend all of the ingredients in a food processor or blender.
Step 2
Taste and adjust. If it’s too acidic for your taste, add a bit more olive oil. You might also want a bit more honey or salt.
Santa Fe Ranch
This tasty low-calorie dressing is hard to beat when it comes to calories per serving. Coming in at 18 calories per serving (2 tablespoons), the Santa Fe ranch dressing is packed with 3g Protein, 1g Fat, and 2g Carbohydrates, making it the perfect recipe to pair with vegetables as a dip and other low-calorie snacks.
Ingredients
- Greek yogurt (1cup)
- lime juice (1 tbsp)
- taco seasoning (1 tbsp)
- fine sea salt (1/2 tsp)
- dill weed (1/2 tsp)
Instructions
Step 1
Mix all of the ingredients in a bowl.
Step 2
Stir in 1-2 tablespoons of water (if you would like a thinner consistency).
Step 3
Store in a jar or airtight container and chill in the refrigerator or serve as desired.
