ive always loved salads, any kind really, for me salads are like a canvas you can throw together; whether it’s a veggie packed mix , a hearty pasta salad or something with a bit of meat thrown in , making salads is just fun for me .
the best part ? experimenting with different ingredients and discovering new combos that taste even better that i expected, but let’s be honest , a salad without the right dressing ? it’s like something missing the wrong dressing can ruin everything ,while the perfect one can take it to a whole newel level, making sure every bite burst with flavor.
lately, though i’ve been on a bit of a mission i’m focusing more on salads because i’m trying to eat healthier and lose a few pounds, so i’m constantly looking for low calorie dressing that can still make my salads taste amazing, i mean who said healthy has to be boring, right?
but here’s the tricky part: a lot of creamy flavorful dressing are packed with fat and calorie, and without that fat dressing can be …well, kind of tastless.
so, i’ve been on the hunt for some alternatives-something that’s low in calorie but still makes my salad creamy flavorful and just as delicious as the once used to love .
creamy dressing ideas :
- tahini & greek yogurt dressing :
this one blew my mind! i never thought tahini which is usually pretty high in calories could be part of a low calorie dressing , but mixing just a little bit of tahini ( 2 tbsp ) with half tablespoon non fat greek yogurt , 1 clove garlic ( minced ) 2 tbsp of lemon and 1 tbsp of water , 1/8 teaspoon cayenne pepper , salt and some black pepper
a salad dressing nutty flavor that’s still creamy without being heavy .
i add lemon juice and water to thin it out , and it works beautifully on salads with roasted veggies, the tang from the yogurt and the earthiness of the tahini make it indulgent tough it’s not!
- cottage cheese & herb dressing :
okay, this one was a surprise , i was playing around with cottage cheese which is among the lowest cheese in calories and the most nutritious ; high protein low fat profile, blending it with fresh herbs like parsley and dill and adding 2 tbs of pickle juice some chopped pickle with a splash of lemon juice created this light creamy dressing that’s packed with protein, but super low in calorie , it’s got a slightly tangy taste and i use it for pretty much any salad where i’d normally want a ranch style dressing.
- silken tofu dressing :
this one’s definitely a bit unusual , but i love it , silken tofu is incredibly smooth and when you blend it with soy sauce and garlic and a little rice vinegar, it turns into this velvety dressing that’s savory and creamy , it’s completely dairy free which makes it a nice change when i’m not feeling yogurt based dressing , plus it’s so light!never thought tofu would become a dressing staple , but it’s now one of my go to.
- avocado & buttermilk ( slimcado with low fat buttermilk ) :
avocado is one of my favorite things, but it’s high in calories so i use a low calorie avocado ( slimcado ) i found that blending a small amount of avocado with buttermilk and lime juice makes for a super creamy dressing with just the right amount of richness, the avocado adds that smooth texture while buttermilk keeps it light , it got this refreshing tanginess from lime too perfect summer salads.
you can add water to thin it out plus some garlic and cilantro or any seasoning mix you like for flavor .
- no fat mayo & lemon dressing : i know no fat mayo sound a little unconventional , but trust me -this dressing is surprisingly creamy and light , i whisk together 2 tbsp of no fat mayo with 1tbsp of lemon juice , some salt and black pepper & cumin , this mayo gives it that creamy texture without all the calories , and the lemon adds a fresh brightness its so good over shredded cabbage and carrots.
- kefir dressing : i love to mix lo fat kefir with fresh herbs like dill some garlic and a squeeze of lemon, the kefir adds this creamy tangy vibe , but it’s so light and refreshing , it’s kind of like a lighter version of ranch dressing but with that extra probiotic kick that makes me feel good about what i’m eating.
hot salad dressing :
- spicy siracha yogurt :
i remember the first time i tried mixing greek yogurt with siracha and i was hooked its creamy with a spicy kick .
it’s low in calories and adds so much flavors to simple salads, especially when i’m in the mood for something with a little fire.
mix 2 tablespoon of greek yogurt with a teaspoon of siracha sauce and pickle juice with a squeeze of lime , it’s creamy spicy and perfect on a crunchy salad.
- jalapeno lime vinaigrette :
1 – blend jalapeno with lime juice a little olive oil and cilantro it adds a fresh heat without being too heavy.
2 – i’ve been experimenting with this new low calorie dressing , and i’m obsessed ! i blend up jalapeno puree , with 1 tbsp of soy bean oil , vinegar , lemon juice or pickle juice , small clove of garlic ( minced ) , 1 table spoon of finely chopped onion and 1 tbsp of finely chopped fresh parsley and your favorite spice mix
- thai salad dressing : my thai dressing is a little spicy, a little sweet and always hits the spot, i mix some thai chilli sauce with lime juice , a splash of fish sauce and fresh ginger , it’s so flavorful and perfect for when i want my salad to have a bit of heat and that thai flair.
tangy low calorie salad dressing :
- lime and cilantro – mix lime juice with fresh cilantro , a touch of honey and a tiny bit of olive oil , it’s light fresh and so tangy.
- miso lemon :this is one of my more exotic dressing, mix white miso paste with lemon juice and a little rice vinegar it’s salty and tangy with that perfect umami kick, it’s savory and bright and i love it on salads with crunchy vegetables like carrots and cucumber.
- ginger lime soy dressing : combine fresh ginger , lime juice and low sodium soy sauce , this mix create wonderful tangy savory dressing that’s perfect an asian inspired salads , it’s got this great punch of flavor without any heaviness.
sweet low calorie salad dressing :
- orange ginger dressing : fresh orange juice adds such a lovely natural sweetness to dressing , i mix it with aa bit of grated ginger and rice vinegar, and it’s perfect for salads with leafy greens and grilled chicken , the ginger gives a little warmth while the orange keeps it light and sweet.
- pomegranate dressing :this one feels fancy, pomegranate juice is another one of those unexpected ingredients that work so well in dressing , i combine it with balsamic vinegar and a little dijon mustard and it creates this sweet and tangy dressing that’s perfect for a salads with arugula and some crumbled feta cheese for that perfect sweet and sour balance.
- poppy seed dressing : i make it by combining vinegar , lemon juice and just a sprinkle of poppy seeds for sweetness , i use a touch of honey or even stevia if i’m really watching the calories , it’s one of those dressing that can brighten up even the simplest salad.
ideas :
sour cream & mustard dressing :
- hot honey & lime dressing : for those days when i want something with a kick , i’ve been obsessed with sweet and spicy dressing , i use 1 tbsp of hot honey , tbsp of lime lime juice and a tiny pinch of salt , the hot honey adds this lovely heat and the lime balances it all out with some tang.
it’s perfect for a summer salad with fresh spinach , avocado and maybe even some grilled chicken the heat from the honey is seriously addicting.
- tomato & basil : this one’s like a fat free version of a marinara sauce , i blend fresh tomatoes with basil, garlic and a splash of balsamic vinegar, it’s tangy and herby and works really well on a salad with lots of fresh veggies.
- pumpkin seeds oil : i love how nutty and rich it taste n but you really only need a tiny amount , i usually mix about a teaspoon with some lemon juice and mustard , the combination of the tangy lemon with the smooth oil is just perfection.
and by adding a bit of water, you can stretch it out without adding any calories , it’s simple , yet it makes every bite of my salad amazing.
- soy sauce salad dressing :
then there’s my oyser sauce dressing , this one is a game changer for anyone wholoves those asian inspired flavors, i take a teaspoon of oyster sauce add a splash of soy sauce , some vinegar and a little water to thin it out.
the result? a savory umami packed dressing that’s low in calories but full in flavor.
final words :
so after playing with different types of dressing , i’ve learned how easy it’s to go beyond the basic or common ingredients and create something truly unique and yummy! whether i’m using pomegrenate drizzling pumpkin seed oil or adding a dash of pickle juice to my dressing .
each one brings out a new layer of flavor , for those times when i crave something with a kick ginger and soy sauce ( even a splash of oyster sauce ) and that perfect umami punch to any asian inspired salad or for something fruity and fresh , a little pineapple or raspberry dressing can brighten things up
and , oh i cant forget the creamy ones! whether it’s ranch , pink greek or light kefir dressing thes make any salad delicious.
i even experimented with labanese and italian influences , tossing in ingredients like poppy seeds or maple syrup for a sweeter mediteranean vibe, the key is to explore and never be afraid to combine different kinds of flavors , from umami to sweet all while keeping it light a nd healthy.
for creamy sour cream and russian dressing to southwest flavors , the variety of types of dressing is endless , some are low fat , carb non fattening dressing
there is nothing such a zero cal or no calorie dressing the only ingredients with zero calorie is water.
on busy days , i don’t mind using store bought dressing , but nothing beats a good a diy dressing.