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 dieter’s 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
FAQs
What are some easy low calorie salad dressing ideas?
Quick and easy low calorie salad dressing ideas include balsamic vinaigrette, lemon juice with olive oil, apple cider vinegar mixed with herbs, salsa, and tahini paste thinned with non-dairy milk.
How can I make store-bought dressings healthier?
To lighten up store-bought dressings, use vinaigrettes instead of creamy ones, boost veggies and herbs, thin with acidic liquids like vinegar, or stir in nonfat Greek yogurt for tanginess.
What substitutes work instead of oil to cut calories?
Great no calorie oil substitute options include vegetable or fruit broth, pureed fruit, beans/lentils, mashed avocado, nut butters, silken tofu, and seed butters like tahini.
What salad toppings help increase fullness?
To make salad more satisfying, add extras like nuts, seeds, whole grains, beans, lentils, chickpeas, or swapping in beans/lentils instead of high-calorie croutons.
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.
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