As the weather warms up, our cravings for fresh salads and healthy meals tend to grow. But often, it’s not just the ingredients that make or break a salad – it’s the dressing. Too many store-bought options are high in sodium and preservatives, making them less than ideal for those looking to keep their diets in check. That’s why we’ve gathered 18 refreshing low-sodium salad dressing recipes to give you a head start on your healthy eating journey. From tangy vinaigrettes to creamy yogurts, these innovative dressings are sure to take your salads to the next level.
In this article, we’ll explore everything from classic combinations like lemon garlic and balsamic honey mustard, to more unique flavor profiles like avocado lime cilantro and roasted red pepper hummus. Whether you’re a seasoned cook or just looking for some inspiration, these low-sodium salad dressing recipes are sure to please even the pickiest of eaters.
Lemon Garlic Herb Vinaigrette
Lemon Garlic Herb Vinaigrette: A Bright and Zesty Condiment for Salads and More!
This recipe yields a refreshing and flavorful vinaigrette perfect for dressing salads, marinating meats or vegetables, and adding a burst of citrus flavor to your favorite dishes.
Ingredients:
– 1/2 cup extra virgin olive oil
– 3 tablespoons freshly squeezed lemon juice
– 2 cloves garlic, minced
– 2 tablespoons chopped fresh parsley
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together lemon juice, garlic, parsley, and dill until well combined.
2. Slowly pour in olive oil while continuously whisking the mixture until it’s smooth and emulsified.
3. Season with salt and pepper to taste.
4. Store any leftovers in an airtight container in the refrigerator for up to 5 days.
Cooking Time: None, as this is a condiment recipe!
Balsamic Honey Mustard Dressing
Elevate your salads with this balanced dressing that combines the richness of balsamic vinegar, the sweetness of honey, and the tanginess of mustard. Perfect for a light lunch or as a condiment for grilled meats and vegetables.
Ingredients:
– 2 tablespoons apple cider vinegar
– 1 tablespoon honey
– 1 tablespoon Dijon mustard
– 1/2 cup balsamic glaze (or 1/4 cup balsamic vinegar + 1 tablespoon sugar)
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. In a small bowl, whisk together apple cider vinegar, honey, Dijon mustard, and salt until smooth.
2. Add the balsamic glaze (or balsamic vinegar and sugar mixture) and whisk until well combined.
3. Taste and adjust sweetness or tanginess as needed.
4. Store in an airtight container at room temperature for up to 5 days.
Cooking Time: None
Avocado Lime Cilantro Dressing
Elevate your salads and sandwiches with this creamy, zesty, and herby dressing that combines the richness of avocados with the brightness of lime and cilantro.
Ingredients:
– 3 ripe avocados
– 1/2 cup freshly squeezed lime juice
– 1/4 cup chopped fresh cilantro
– 1 tablespoon olive oil
– Salt, to taste
Instructions:
1. In a blender or food processor, combine avocado, lime juice, and cilantro.
2. Blend until smooth and creamy, stopping to scrape down the sides as needed.
3. With the blender running, slowly pour in the olive oil.
4. Season with salt to taste.
5. Refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This dressing is best served chilled.
Greek Yogurt Ranch Dressing
Elevate your salad game with this creamy and tangy Greek Yogurt Ranch Dressing! Made with just a few simple ingredients, this recipe is perfect for a quick weeknight dinner or as a healthy dip option.
Ingredients:
– 1 cup Greek yogurt
– 1/2 cup mayonnaise
– 1 tablespoon chopped fresh dill
– 1 teaspoon ranch seasoning
– 1/4 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. In a bowl, whisk together the Greek yogurt, mayonnaise, dill, ranch seasoning, and garlic powder until smooth.
2. Taste and adjust the seasoning as needed.
3. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This dressing is best served chilled.
Apple Cider Vinegar and Dijon Dressing
This refreshing dressing combines the pungency of apple cider vinegar with the rich flavor of Dijon mustard, perfect for elevating salads, sandwiches, and vegetables. Its tanginess will add a delightful twist to any dish.
Ingredients:
– 2 tablespoons apple cider vinegar
– 1 tablespoon Dijon mustard
– 1/2 cup olive oil
– 2 cloves garlic, minced (optional)
– Salt and pepper, to taste
Instructions:
1. In a small bowl, whisk together apple cider vinegar and Dijon mustard until smooth.
2. Slowly pour in the olive oil while continuously whisking until fully incorporated.
3. Add minced garlic, if using, and whisk well.
4. Season with salt and pepper to taste.
Cooking Time: None (ready to use immediately)
This dressing makes about 1/2 cup, perfect for a few servings or a single serving with leftovers for future use. Store in an airtight container in the refrigerator for up to 5 days.
Orange Ginger Sesame Dressing
This recipe combines the bright flavors of orange, ginger, and sesame to create a unique and delicious dressing perfect for salads, marinades, or as a dip. With its balanced blend of sweet, sour, and savory notes, this dressing is sure to elevate your favorite dishes.
Ingredients:
– 1/2 cup freshly squeezed orange juice
– 2 tablespoons soy sauce
– 2 tablespoons sesame oil
– 2 tablespoons grated fresh ginger
– 2 cloves garlic, minced
– 1 tablespoon honey
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine orange juice, soy sauce, sesame oil, ginger, and garlic. Blend until smooth.
2. Add honey and blend until well combined.
3. Taste and adjust seasoning as needed.
Cooking Time: None
Tomato Basil Vinaigrette
This vinaigrette is a perfect blend of sweet and savory, with the freshness of basil and tomatoes. It’s great for dressing salads, marinades, or as a sauce for grilled meats or vegetables.
Ingredients:
– 2 large ripe tomatoes, seeded and chopped
– 1/4 cup fresh basil leaves, chopped
– 2 cloves garlic, minced
– 1/2 cup extra-virgin olive oil
– 2 tablespoons apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine tomatoes, basil, garlic, salt, and pepper.
2. Blend until smooth, stopping to scrape down the sides as needed.
3. With the blender running, slowly pour in olive oil through the top.
4. Continue blending until well combined and emulsified.
5. Stir in apple cider vinegar.
Cooking Time: 5-10 minutes (depending on desired consistency)
Yield: About 1 cup of vinaigrette
Cucumber Dill Yogurt Dressing
This tangy and creamy dressing is perfect for topping salads, grilled meats, or vegetables. With the cooling effect of cucumber and the brightness of dill, it’s a great way to add flavor and moisture to your favorite dishes.
Ingredients:
– 1 large cucumber, peeled and seeded
– 1/2 cup plain Greek yogurt
– 1 tablespoon chopped fresh dill
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine the cucumber, yogurt, dill, lemon juice, salt, and pepper.
2. Blend until smooth and creamy, stopping to scrape down the sides of the bowl as needed.
3. Taste and adjust seasoning if desired.
4. Refrigerate for at least 30 minutes before serving.
Cooking Time: None! This recipe is quick and easy to prepare, with no cooking required.
Strawberry Balsamic Dressing
This sweet and tangy dressing is perfect for topping salads, using as a marinade, or as a dip for fresh fruit. With the flavors of strawberry and balsamic vinegar combined, this recipe is sure to be a hit.
Ingredients:
– 1 cup strawberries, hulled and sliced
– 1/2 cup balsamic vinegar
– 1/4 cup olive oil
– 2 tablespoons honey
– 1 tablespoon Dijon mustard
Instructions:
1. In a blender or food processor, combine strawberries, balsamic vinegar, and honey. Blend until smooth.
2. With the blender or food processor still running, slowly add the olive oil and Dijon mustard. Continue blending until well combined.
3. Taste and adjust sweetness or tanginess as needed.
Cooking Time: 5 minutes
Yield: 1 cup
Tahini Lemon Garlic Dressing
Elevate your salads, sandwiches, and vegetables with this flavorful and healthy Tahini Lemon Garlic Dressing. This creamy condiment combines the richness of tahini with the brightness of lemon juice and the pungency of garlic.
Ingredients:
– 1/2 cup tahini
– 1/4 cup freshly squeezed lemon juice
– 3 cloves garlic, minced
– 1/4 cup olive oil
– 2 tablespoons water
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine tahini, lemon juice, garlic, and salt. Blend until smooth.
2. With the blender or food processor still running, slowly pour in the olive oil and water. Continue blending until the dressing is well combined and creamy.
3. Taste and adjust seasoning as needed.
Cooking Time: None! This recipe requires no cooking time, making it perfect for a quick meal prep or last-minute salad dressing.
Mango Lime Poppy Seed Dressing
This refreshing dressing combines the sweetness of mango with the tanginess of lime and the crunch of poppy seeds, making it perfect for salads, grilled meats, or as a dip.
Ingredients:
– 1 ripe mango, diced
– 2 tablespoons freshly squeezed lime juice
– 1/4 cup mayonnaise
– 2 tablespoons honey
– 1 tablespoon plain Greek yogurt
– 1 teaspoon Dijon mustard
– 1/4 teaspoon salt
– 1/4 cup poppy seeds
Instructions:
1. In a blender or food processor, combine mango, lime juice, mayonnaise, honey, yogurt, and mustard. Blend until smooth.
2. Add salt and poppy seeds; blend until well combined.
3. Refrigerate for at least 30 minutes to allow flavors to meld together.
4. Shake well before serving.
Cooking Time: 5 minutes
Roasted Red Pepper Hummus Dressing
Elevate your salads, sandwiches, and veggies with this creamy and flavorful Roasted Red Pepper Hummus Dressing. Perfect for those seeking a tasty alternative to traditional hummus.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup roasted red peppers (see note)
– 1/4 cup lemon juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C). Place the red bell peppers on a baking sheet and roast for 30-40 minutes, or until charred.
2. Remove the peppers from the oven and let them cool. Peel off the skin, discarding it, and place the flesh into a blender or food processor.
3. Add the chickpeas, lemon juice, olive oil, garlic, salt, and pepper to the blender.
4. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
5. Taste and adjust seasoning if desired.
Cooking Time: 10-15 minutes
Pineapple Coconut Lime Dressing
Brighten up your salads with this refreshing and flavorful Pineapple Coconut Lime Dressing! Made with fresh pineapple, coconut milk, lime juice, and a hint of spice, this dressing is perfect for warm weather and outdoor gatherings.
Ingredients:
– 1 cup heavy cream
– 1/2 cup coconut milk
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon honey
– 1/4 teaspoon ground cumin
– 1/4 teaspoon salt
– 1/2 cup pineapple chunks (fresh or canned)
– 2 cloves garlic, minced
Instructions:
1. In a blender or food processor, combine heavy cream, coconut milk, lime juice, honey, cumin, and salt.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add pineapple chunks and garlic; blend until well combined.
4. Refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled or at room temperature.
Cooking Time: 5-10 minutes (prep), 30 minutes (chilling)
Herbed Olive Oil and Lemon Dressing
Elevate your salads and sandwiches with this flavorful and refreshing herbed olive oil and lemon dressing.
Ingredients:
– 1/2 cup olive oil
– 2 tablespoons freshly squeezed lemon juice
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh rosemary
– 1 tablespoon chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together olive oil, lemon juice, garlic, rosemary, and thyme until well combined.
2. Taste and adjust seasoning as needed with salt and pepper.
3. Transfer the dressing to an airtight container and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None
Use this delicious dressing on your favorite salads, sandwiches, or as a marinade for grilled meats or vegetables. Enjoy!
Spicy Peanut Lime Dressing
This Spicy Peanut Lime Dressing is a flavorful and refreshing condiment perfect for salads, noodle dishes, or as a dip. The combination of creamy peanut butter, tangy lime juice, and spicy chili flakes creates a unique and addictive taste experience.
Ingredients:
– 1/2 cup creamy natural peanut butter
– 1/4 cup freshly squeezed lime juice
– 2 tablespoons soy sauce
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– 1/2 teaspoon ground cumin
– 1/4 teaspoon chili flakes (adjust to taste)
– Salt and pepper, to taste
Instructions:
1. In a blender or food processor, combine peanut butter, lime juice, soy sauce, rice vinegar, ginger, cumin, and chili flakes.
2. Blend until smooth and creamy, stopping to scrape down the sides as needed.
3. Taste and adjust seasoning with salt and pepper if desired.
4. Store in an airtight container in the refrigerator for up to 5 days.
Cooking Time: None
Blueberry Mint Vinaigrette
Elevate your salads with a sweet and tangy twist! This Blueberry Mint Vinaigrette combines the freshness of mint with the sweetness of blueberries, perfect for spring and summer.
Ingredients:
– 1/2 cup freshly picked blueberries
– 1/4 cup olive oil
– 2 tablespoons apple cider vinegar
– 2 tablespoons fresh mint leaves
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine blueberries, mint leaves, and Dijon mustard. Blend until smooth.
2. With the blender or food processor still running, slowly add olive oil in a thin stream until well combined.
3. Add apple cider vinegar and blend until smooth.
4. Season with salt and pepper to taste.
Cooking Time: 5 minutes
Tips:
– Adjust the amount of blueberries to your desired level of sweetness.
– Store leftover vinaigrette in an airtight container in the refrigerator for up to 5 days.
Carrot Ginger Turmeric Dressing
Elevate your salads with this creamy and flavorful Carrot Ginger Turmeric Dressing, perfect for adding a pop of color and excitement to any meal. This versatile dressing is also great as a dip or marinade.
Ingredients:
– 1 cup grated carrot
– 2 inches piece of fresh ginger, peeled and grated
– 2 tablespoons freshly squeezed lemon juice
– 1/4 cup neutral oil (such as canola or grapeseed)
– 2 teaspoons apple cider vinegar
– 1 teaspoon turmeric powder
– Salt to taste
Instructions:
1. In a blender or food processor, combine carrot, ginger, lemon juice, and a pinch of salt.
2. Blend until smooth, stopping to scrape down the sides as needed.
3. With the blender running, slowly pour in the oil through the top.
4. Continue blending until well combined and emulsified.
5. Stir in apple cider vinegar and turmeric powder.
6. Taste and adjust seasoning as desired.
Cooking Time: 10 minutes
Pomegranate Walnut Vinaigrette
This pomegranate walnut vinaigrette is a perfect blend of sweet, tangy, and nutty flavors that can elevate any salad or dish. With the richness of walnuts and the tartness of pomegranate, this condiment is sure to be a hit.
Ingredients:
– 1/2 cup pomegranate juice
– 1/4 cup apple cider vinegar
– 1 tablespoon Dijon mustard
– 1 teaspoon honey
– 1/2 cup chopped walnuts
– Salt and pepper, to taste
Instructions:
1. In a blender or food processor, combine pomegranate juice, apple cider vinegar, Dijon mustard, and honey.
2. Blend until smooth and well combined.
3. Add the chopped walnuts and blend until they are fully incorporated into the mixture.
4. Season with salt and pepper to taste.
5. Store in an airtight container in the refrigerator for up to 1 week.
Cooking Time: None, as this is a condiment that requires no cooking.
Summary
Looking for a way to add flavor and nutrition to your salads without sacrificing taste or health? Look no further! This article features 18 refreshing low-sodium salad dressing recipes that are perfect for those looking to reduce their sodium intake. From classic combinations like lemon garlic herb vinaigrette to innovative flavors like strawberry balsamic, there’s something for everyone. Say goodbye to bland salads and hello to a world of flavor with these healthy and delicious dressings!
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