Salad dressings can elevate your meal, but store-bought versions often come with hidden sugars, unhealthy fats, and artificial ingredients. By making your own dressings at home, you can control the ingredients and tailor them to your preferences. Here’s how you can whip up nutritious, tasty dressings that add flavor without compromising your health.
Benefits of Homemade Salad Dressings
- Control Over Ingredients: Homemade dressings allow you to avoid unhealthy oils, excessive sodium, and preservatives found in commercial options.
- Healthier Fats: Use heart-healthy oils like olive oil, avocado oil, or flaxseed oil.
- Customization: Whether you prefer tangy, sweet, or creamy dressings, you can adjust the flavors and textures to suit your taste.
Essential Ingredients for a Balanced Dressing
Creating a delicious dressing starts with the right balance of flavors. Here's a simple formula you can follow:
- Base: Start with a healthy fat like olive or avocado oil.
- Acid: Add a tangy element such as vinegar or citrus juice.
- Sweetness: For a touch of sweetness, consider honey or maple syrup in small amounts.
- Flavor: Herbs, spices, garlic, mustard, or miso can add depth to your dressing.
6 Dietitian-Recommended Healthier Salad Dressings
At Digbi Health, we know that small changes can have a big impact on your health. One of the easiest ways to enhance your meals is by making simple, nutritious salad dressings at home. Store-bought dressings often contain hidden sugars, unhealthy fats, and preservatives that don’t align with your personalized health journey. The good news? You can easily create delicious, healthier alternatives in your own kitchen.
Here are six quick and easy homemade dressing recipes, recommended by Nutrisense dietitian Heather Davis, MS, RDN, LDN, that can add flavor and nutrients to your meals.
1. Classic Oil and Vinegar
This tried-and-true dressing is simple, yet full of healthy fats that can support your metabolic and gut health. Use a high-quality oil like extra virgin olive oil or avocado oil, paired with an acid like apple cider vinegar, lemon juice, or balsamic vinegar. You can also add herbs and pepper to taste for an extra boost of flavor and antioxidants.
Ingredients:
- High-quality oil (extra virgin olive oil or avocado oil)
- Acid (apple cider vinegar, lemon juice, or balsamic vinegar)
- Herbs and pepper to taste
Remember: While this homemade version is a healthy choice, many store-bought varieties of oil-and-vinegar dressings contain unhealthy additives. Always check the label!
2. Avocado Dressing
Avocados are a powerhouse of nutrients, loaded with potassium, magnesium, and vitamin E. This creamy dressing delivers a satisfying dose of healthy fats to keep you full and support gut health. It’s perfect for anyone looking to add a nutrient-dense, heart-healthy dressing to their salads.
Ingredients:
- 1 ripe avocado, pitted
- ¾ cup water
- ¼ cup extra-virgin olive oil
- 3 tablespoons lemon juice
- 1 tablespoon fresh dill
- ½ garlic clove
- ½ teaspoon sea salt
- Freshly ground black pepper
Blend until smooth and creamy, and you’ve got a versatile dressing that’s ready in minutes.
3. Sunflower Seed Dressing
Looking for a dressing that adds protein to your meal? This creamy sunflower seed dressing not only provides healthy fats but also packs around 4 grams of protein per serving. Plus, it’s rich in vitamin E and magnesium, making it a great option for supporting your metabolic and digestive health.
Ingredients:
- ½ cup toasted sunflower seeds
- ¾ cup water
- Juice from 1 lemon
- 1 tablespoon miso (or gluten-free soy sauce)
- 1 garlic clove
- Optional: a pinch of cayenne
- ¼ teaspoon salt
Blend all ingredients until smooth for a protein-rich, creamy dressing.
4. Greek Salad Dressing
This Greek-inspired dressing is a delicious way to incorporate heart-healthy olive oil and antioxidant-rich herbs into your meals. The combination of olive oil, red wine vinegar, and garlic not only enhances the flavor of your salads but also supports your overall gut health.
Ingredients:
- ¼ cup extra-virgin olive oil
- 3 tablespoons red wine vinegar or apple cider vinegar
- 1 garlic clove, minced
- ½ teaspoon dried oregano
- ¼ teaspoon Dijon mustard
- ¼ teaspoon sea salt
- Freshly ground black pepper
Whisk together and enjoy!
5. Homemade Ranch Dressing
If you love ranch but want to avoid the unhealthy fats and preservatives found in store-bought versions, this healthier alternative is perfect. Using avocado mayo and unsweetened almond milk, this recipe offers a creamy, low-carb option that you can feel good about, especially for supporting metabolic health.
Ingredients:
- 1 cup mayonnaise (avocado mayo recommended)
- ½ cup sour cream
- 2 teaspoons lemon juice
- 2 teaspoons dried parsley
- 1 teaspoon dried dill
- 1 teaspoon dried chives
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- ¼ cup unsweetened almond milk (to desired consistency)
Whisk together all ingredients, and gradually add the almond milk until you reach your preferred thickness. Store in the fridge for up to 10 days.
6. Low-Carb Italian Dressing
This keto-friendly Italian dressing is quick to prepare and full of gut-friendly herbs and spices. Whether you're focused on blood sugar control or simply looking for a flavorful, low-carb option, this dressing will deliver without sacrificing taste.
Ingredients:
- 1 cup olive oil
- ½ cup apple cider vinegar
- 3 tablespoons finely grated parmesan
- 2 tablespoons Italian seasoning
- 1 tablespoon lemon juice
- 1 teaspoon garlic, minced
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
- ½ teaspoon salt
- ½ teaspoon pepper
Simply whisk or shake until blended, and you’ll have a flavorful dressing ready in just five minutes.
Conclusion
Making your own salad dressings is one of the simplest ways to upgrade your meals and support your personalized health journey. With these dietitian-recommended recipes, you can avoid unhealthy additives, enhance nutrient absorption, and enjoy delicious flavors that work for your body.
Give these recipes a try and see how small changes can lead to big results!
