Best No and Low Calorie Salad Dressings for Guilt-Free Health

Guilt-Free Salad Dressings: The Best Low and No Calorie Options

Salad is supposed to be good for you, right? Packed with leafy greens, veggies, lean protein and other wholesome toppings, it seems like one of the healthiest meal options. Yet mounds of cheese, oily croutons, and calorie-laden dressings transform salad from a dieters dream into a nutritional nightmare.

Thankfully, you can keep your salad sensible with light and low cal dressing options. Whether you want to lose weight or just eat cleaner, using zero or low calorie salad dressing allows you to feel virtuous at every bite.

Choosing the Best Low Calorie Salad Dressings

Walk down any grocer's aisle and you'll see bottles boasting about fewer calories. But not all light dressings are created equal in terms of nourishing value.

To pick the best no and low calorie salad toppers, registered dietitians offer this guidance:

• Select oils like olive, avocado, walnut for healthy fats
• Avoid hydrogenated and saturated fats or "vegetable oil"
• Check for limited added sugars
• Seek options without artificial colors or flavors
• Look for added bonus like antioxidants, BCAAs, etc.

Finding the right balance means you don't have to sacrifice satisfaction or nutrition. Keep reading for the top recommended low and no cal salad dressings for weight loss.

1. Balsamic Vinaigrette

This classic Italian dressing includes just a few simple ingredients like vinegar, oil, garlic, herbs and a touch of zesty Dijon. It packs a flavorful punch with very minimal calories. Two tablespoons clocks in around 90 calories depending on specific brands.

Both regular and aged balsamic vinegars make excellent bases for bold vinaigrettes. The aged varieties feature a sweet yet tart kick from the concentrated grape must. This pairs beautifully with sharp greens like arugula or bitter radicchio.

2. Lemon Juice Olive Oil

One of the easiest low calorie dressing starts with fresh lemon juice mixed with extra virgin olive oil and a pinch of salt and pepper. Add touches like minced garlic, dried oregano, minced parsley or any herbs you enjoy.

Lemony vinaigrettes cut through rich ingredients like avocado and cheese with bright, lively flavor. The simplicity means endless customization too. Other citrus like lime, grapefruit and orange make tasty substitutions as well.

3. Apple Cider Vinegar

Hailed for its many health benefits, apple cider vinegar makes the perfect base for zero calorie salad dressings. It teams up flawlessly with olive oil, seed oils, broths and citrus.

Consider adding components like pure maple syrup, stone ground mustard, ginger slices, diced onion, Worcestershire sauce, poppy seeds or anything else that piques your interest flavor wise!

4. Salsa

Take a shortcut to big, bold Southwestern or Mexican flavor with a home-style salsa dressing. Either make your own fresh pico de gallo or pulse up a bottled variety in the blender for the easiest sauce ever.

Jazz it up with extras like cumin, cilantro, queso fresco, sliced onion, jalapeno, black beans or corn. The combinations completely up to you - salsa salad dressing welcomes creativity!

5. Tahini

Tahini paste made from ground sesame seeds makes an ultra creamy vegan dressing base. Blend it smoothly with lemon juice, garlic and a pinch of sea salt for a quick sauce.

You can also thin tahini dressings with non-dairy milks. This allows beautiful drizzling over greens and bowls. Play around with additions like parsley, cucumber, red pepper flakes and za'atar spice mix.

How to Turn Store Bought Salad Dressings into Lower Calorie Options

Sometimes making dressing from scratch daily simply isn't feasible. The good news is many premade bottled dressings allow easy ways to lighten up!

Vinaigrettes Over Creamy

Choosing a base like vinegar or lemon juice automatically lessens calories and fat. Oil and vinegar dressings allow you to control measurements as well. Shake before pouring to incorporate, and start with less oil until the consistency and flavor suits your preferences.

Boost Veggies and Herbs

Adding extra elements like onion, garlic, bell pepper or herbs dilutes and displaces some calories while pumping up the nutrient quotient. Either dice finely and stir in or blenderize briefly for infused flavor. This transforms boring bottled dressings into vibrant homemade taste.

Thin With Acidic Liquid

Heavy creamy dressings lighten up wonderfully with acids mixed in. Try splashing your favorite ranch, blue cheese or caesar dressing with a bit of lemon or lime juice, vinegar or low sodium vegetable broth. Let it stand a few minutes for flavors to meld.

Mix With Nonfat Greek Yogurt

Stirring a dollop of nonfat plain Greek yogurt into dressings adds delicious tangy creaminess for barely any calories. Yogurt smooths and mellows sharper tasting vinaigrettes too. Add a touch of milk or water if the result seems too thick.

No Calorie Oil Substitutes for Diet Dressing Making

Often the most concentrated source of calories in homemade salad dressing comes from the oil. Try these smart substitutions to keep the flavor without all the fat and calories.

Broths and Stock

In place of oil, use vegetable, chicken or beef broth or stock blended with acid and herbs. Savory umami richness helps the flavors shine. For lighter options, low sodium varieties work well. Simmer first to concentrate flavors if desired.

Fruit Purees

Sweet blended fruit makes a tasty oil replacement in dressings. Bananas, mango, papaya, pumpkin, butternut squash and carrots all perform excellently. Balance sweetness with more acidity. Fruit infuses bright colors and antioxidants too!

Beans and Legumes

For luscious texture and body akin to oil, puree beans or lentils cooked soft. White beans, chickpeas and cannellini pulse up into an ultra creamy base. Rinsing canned varieties reduces sodium for dressing making as well.

Nut and Seed Butter

A little bit of nut or seed butter substitutes nicely for some oil in dressings. Almond butter, sunflower seed butter, tahini and peanut butter contribute healthy fats while fulfilling flavor and richness.

Avocado

Don't forget the magic an avocado brings to both flavor and texture in dressings! Simply mash or blend smooth all or part of avocado with acid and desired herbs and spices.

Silken Tofu

Blended soft or silken tofu makes an awesome vegan substitute for heavy dressing ingredients like mayo or sour cream. It purees utterly smooth and lusciously creamy.

Toppings and Mix-Ins That Make Salad More Filling

While keeping your salad dressing slim, include satisfying extras so you feel full and happier with your salad bowls!

Nuts and Seeds

Sprinkling almonds, walnuts, pecans, sunflower seeds, pumpkin seeds and more over salad adds protein, fiber and healthy fats to fill you up. Toasting first intensifies the nuttiness too.

Beans, Lentils and Legumes

Incorporating proteins like chickpeas, kidney beans, black beans, green peas, lentils etc boosts staying power significantly. Consider them in place of croutons for a slimming crunch.

Whole Grains

Farro

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.