8 Dietitian-Approved Salad Dressings for Healthy Weight Loss

Finding the Best Low Calorie Salad Dressings for Weight Loss

Salad is a nutritious part of any diet, providing important vitamins, minerals, and fiber. However, the dressing you choose can turn an otherwise healthy salad into a calorie bomb full of added sugars, unhealthy fats, and excess sodium.

The good news is that you don't have to say goodbye to flavorful salad dressings just because you're watching your calorie intake. With a little label reading and some easy homemade recipes, you can create delicious low calorie salad dressings that will complement your healthy greens.

Calories and Nutrients to Look For

When choosing a salad dressing for weight loss, there are a few key factors to consider:

• Calories - To lose weight, you'll want to aim for no more than 50-70 calories per 2 tablespoon serving.
• Total fat - Choose dressings with no more than 3-5 grams of fat per serving to limit overall calories.
• Saturated fat - Look for 0 grams of saturated or trans fat which promote weight gain and disease.
• Sodium - To prevent bloating and fluid retention, keep sodium under 150 mg per serving.
• Sugars - Select options with 5 grams of sugar or less to prevent spikes and crashes.
• Fiber and protein help promote satiety. Bonus if the dressing provides some!

8 Healthy Store-Bought Choices

Finding the best low calorie salad dressing in a sea of options at your grocery store can be tricky. Here are 8 smart choices:

1. Bolthouse Farms Yogurt Dressing

With just 45 calories, 2.5 grams of fat, and 140mg sodium per serving, creamy Bolthouse Farms yogurt dressings are an excellent choice. Their chive and Greek yogurt flavors also provide 2-3 grams of filling protein.

2. Wishbone Light Done Right Vinaigrettes

At only 15 calories and 0 grams of fat per tablespoon serving, light Wishbone vinaigrettes allow you to drizzle on the flavor. Options like balsamic and Italian add lots of taste without overdoing unhealthy elements.

3. Walden Farms Calorie Free Dressings

If you want to get away with using a lot of dressing, Walden Farms makes calorie, fat, carb, and sugar free options. Keep in mind they use artificial sweeteners to achieve 0 calories.

4. Girard’s Light Champagne Vinaigrette

Quality ingredients meets low calorie in Girard's 45 calorie per serving Champagne vinaigrette. With a savory, gourmet taste from olive oil, vinegar, and champagne, this brand doesn't sacrifice on flavor.

5. Annie's Organic Goddess Dressing

Annie's Goddess buttermilk dressing packs in herby flavor with only 60 calories and 150mg sodium in each 2 tablespoon portion. As a certified organic product it uses wholesome ingredients and avoids additives.

6. Primal Kitchen Greek Vinaigrette

The Greek vinaigrette from Primal Kitchen offers a tangy, Mediterranean taste at just 60 calories per 2 tablespoon serving. It sticks to healthful avocado oil and clean ingredients while providing 2 grams of filling protein.

7. Newman’s Own Lighten Up Citrus Sesame

Newman's citrus sesame dressing tastes indulgent but actually totals just 45 calories with 3 grams of fat and 2 grams of sugars in each serving. A squeeze of lime brightens up any salad.

8. Briannas Asiago Caesar Dressing

Briannas keeps their Asiago Caesar down to 60 calories and 3.5 grams of fat so you can still enjoy creamy, cheesy flavor. With garlic, lemon, and Parmesan it makes vegetables more crave-worthy.

3 Easy Low Calorie Homemade Dressings

Making your own salad dressing allows you to control the exact amount of each ingredient for a custom calorie count. Try these slimmed down recipes:

Skinny Italian

Whisk together:

• 1⁄4 cup red wine vinegar
• 2 tablespoons water
• 1 teaspoon olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon Italian herb seasoning
• 1 small clove garlic, finely minced
• Salt and pepper to taste

Mix well until emulsified. Makes 5 two tablespoon servings at about 30 calories each.

Light Honey Mustard

Whisk together:

• 1⁄4 cup yellow mustard
• 2 tablespoons honey
• 1 tablespoon apple cider vinegar
• 1 teaspoon olive oil
• 1⁄8 teaspoon garlic powder
• Pinch of black pepper

Mix thoroughly to combine. Makes about 6 servings at around 30 calories each.

Lean Lime Vinaigrette

Whisk together:

• Juice of 2 fresh limes
• 1 tablespoon white wine vinegar
• 1 teaspoon olive oil
• 1 teaspoon honey
• 1 small shallot, finely minced
• Salt and pepper to taste

Shake or whisk well before drizzling over your greens. Yields 4 two tablespoon servings for around 40 calories each.

Tips for Making Any Salad Dressing Healthier

Don't limit yourself to only "diet" dressings. Many original versions can be lightened up with simple substitutions:

• Cut oil - Swap half the oil for low sodium vegetable broth or white vinegar.
• Boost flavor - Add extra herbs, spices, garlic, shallots, lemon, vinegars, mustards.
• Thicken with acid - Apple cider vinegar or citrus juice allows you to use less oil.
• Replace sour cream or mayo with plain Greek yogurt for creaminess with less calories and fat.
• Blend in vegetables - Puree roasted bell peppers, carrots, beets, or butternut squash.
• Substitute sweeteners - Try cutting sugar in half or replacing it with small amounts of maple syrup, honey, dates, or stevia extract.
• Water it down - Adding water or sparkling water cuts calories without sacrificing taste.

Serving Suggestions for Low Calorie Dressings

To make the most of lighter dressings:

• Drizzle dressing on your salad instead of drowning it to limit excess calories.
• Dip your fork into dressing before spearing salad rather than pouring it directly over.
• Mix greens with Mediterranean diet staples like chickpeas, artichoke hearts, roasted veggies, beans, nuts, seeds, and olives that carry their own flavors.
• Pair flavorful produce like sweet cherry tomatoes, zesty citrus segments, vibrant radishes, snap peas, or red onion.
• Top salads with a punchy garnish like crumbled feta, Parmesan crisps, avocado, or hardboiled egg.
• Whisk a spoonful of dressing right into healthy whole grains or pasta salads.

The Bottom Line

You don't have sacrifice taste or nutrition to limit calories when making or choosing salad dressings. The strategies above result in clean, homemade dressings under 50 calories per serving and store-bought options between 15-70 calories.

Drizzling on delicious low calorie dressings allows you to transform any salad into a waistline-friendly part of your healthy diet supporting sustainable weight loss.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.