6 healthy salad dressings you can make in less than 3 minutes (2024)

FAQs

What is the healthiest dressing for a salad? ›

This is equally true for even something as simple as a salad dressing, which a vinaigrette is as simple as it gets. Vinaigrettes are an emulsion of 3 parts vegetable oil (usually olive oil) and 1 part acid (usually vinegar or acidic fruit juice), seasoning, and sometimes other flavourings.

The four main salad dressings are vinaigrette, emulsified vinaigrette, mayonnaise-based, and mayonnaise.

Oils rich in monounsaturated fat, phytochemicals, and alpha linolenic acid are best for salad dressings. These include extra virgin olive, canola, peanut, flaxseed, walnut, hemp, avocado, and almond oils. I would also add grapeseed oil to my recommended list because it's such a good source of vitamin E.

Salad cream has around half the calories, and a third of the fat compared to mayonnaise. The sugar and salt are increased because of this, but not to the level of some other dressings we looked at. So, using a small amount of salad cream instead of mayonnaise could make quite a significant difference.

"The higher fat, higher calorie creamy dressings such as Caesar, blue cheese or ranch pack about 110-120 calories and 12g fat per 2 tablespoons, which is almost double of some vinaigrettes," says Harris-Pincus.

French dressing is the oldest one on our list, but vinegar and oil dressing goes back nearly two-thousand years to ancient Babylonia.

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What salad dressing is good for fatty liver? ›

Extra virgin olive oil is a good source of omega 3 fatty acids and has many protective benefits for the liver. So, next time you make a salad opt for the more natural choices – olive oil, fresh lemon and apple cider vinegar really are quality liver-friendly salad dressings.

Ranch Dressing

The ranch is hands down America's most beloved salad dressings. It is made from a number of ingredients such as buttermilk, mayonnaise, mustard, garlic, onion, chives, salt, and pepper.

Generally speaking, the healthiest salad dressing will be a vinaigrette like balsamic or oil and vinegar, while Caesar, ranch or anything with the word “creamy” will be the unhealthiest. The exception? We like products made with healthy swaps—think Greek yogurt in place of mayo or heavy cream.

Oil and vinegar.

In general, dressings with fewer ingredients tend to be healthier. And it doesn't get any simpler than oil and vinegar. “This is a great option, because it won't have any added sugar or salt,” says Allers.

Toss your salad with tahini for an alternative to creamy salad dressing. Add 1–2 US tbsp (15–30 mL) of tahini to your salad. Toss the salad using tongs or a salad spoon and fork until it is coated evenly. Tahini has a very strong flavor, so it's a good idea to start with a little bit and see how your salad tastes.

But that doesn't mean you should skip the dressing. Studies have shown that fats — such as in avocados — actually help your body absorb the nutrients from some vegetables. The key is to choose the right ingredients and, ideally, make your own dressing at home.

Best: Salad Loaded With Veggies

Top those leafy greens with crunchy produce like carrots, cucumbers, or broccoli. Then add a punch of color from tomatoes, bell peppers, beets, or red onion. While you're at it, toss in last night's leftovers, such as roasted Brussels sprouts, sweet potatoes, or asparagus.

So the next time you're dressing a salad, reach for the balsamic vinegar–in the long run, not ingesting that extra fat and sugar makes a big difference!