Let’s face it:
A salad is only as good as the dressing.
If the dressing is great, even a boring bowl of lettuce, cucumber, and tomato can satisfy, and if it’s bad, even the best concoction of ingredients will fall flat.
Unfortunately, many of the dressings that we love most are also full of sugar and calories.
Yes, many store-bought Caesar and Ranch dressings are mouthwatering, but the macros are eye-watering.
That’s why you need a good rolodex of recipes for homemade, low(ish)-calorie dressings that you actually enjoy.
And that’s exactly what you’re going to find here. 🙂
There’s something for everyone, ranging from the exotic, like the Sweet and Spicy Orange Tahini Dressing, to the simple, like the Sour Raw Apple Cider Vinaigrette, to the classic, like the Copycat Olive Garden Salad Dressing, and Best-Ever Caesar Salad Dressing.
Enjoy!
Try this citrus salad dressing for a simple salad dressing that’ll liven up your menu. It takes just four ingredients, but one of them may surprise you.
Yuzu dressing, popular in Japan and Korea, is made with marmalade and tastes great with a seafood salad. And this recipe can be made with any kind of marmalade, including orange and meyer lemon.
130
Calories0 g
Protein10 g
Carbs11 g
Fat6 Tbsp. yuzu marmalade
6 Tbsp. extra-virgin olive oil
1 Tbsp. apple cider vinegar
1 Tbsp. freshly squeezed lemon juice (or orange juice)
Get the RecipeYou’d think at a place called Olive Garden that you’d be eating olives, right? But the addictive salad dressing is actually made with soybean oil and high fructose corn syrup. No, thanks.
Luckily it’s easy to make this healthy Italian salad dressing with olive oil, which has the flavor you love without any unexpected ingredients.
173
Calories0 g
Protein2 g
Carbs19 g
Fat1 packet Good Seasons Italian dressing mix
1/4 cup white vinegar
3 Tbsp. water
1/2 cup extra-virgin olive oil
1/2 tsp. dried Italian seasoning
1/2 tsp. sea salt
1/4 tsp. freshly ground black pepper
1/4 tsp. garlic powder
1/2 tsp. pure honey
1 Tbsp. nonfat vanilla Greek yogurt
1/4 cup extra-virgin olive oil
2 Tbsp. white vinegar
1 1/2 Tbsp. water
Get the RecipeIf you love avocado, you’re going to want some in every single bite of salad. Instead of just dicing it up and mixing it in, try this spicy avocado salad dressing.
It’s got that fresh lime guacamole flavor, only with olive oil as well to thin it out enough to pour onto your favorite fresh greens. For a mild version, use a bell pepper instead of the green chilies.
119
Calories1 g
Protein2 g
Carbs13 g
Fat1/2 large avocado
6 Tbsp. extra-virgin olive oil
Juice of 2 limes
1–2 jalapeno peppers, deseeded
Handful of fresh cilantro
Salt to taste
Get the RecipeSome meals just aren’t complete without ranch dressing. It’s great as a dip for everything from carrots and celery to chicken wings and even pizza. And you’ll love this buttermilk ranch more than anything out of a bottle because it has fresh dill and a kick of Sriracha.
This is a mayonnaise salad dressing, but you can substitute Greek yogurt if you prefer leaner macros.
208
Calories2 g
Protein12 g
Carbs17 g
Fat1 cup mayonnaise
1/2 cup sour cream
1/2 cup buttermilk
1 tsp. apple cider vinegar
1/2 tsp. garlic powder
1/4 tsp. freshly ground black pepper
1/4 tsp. salt
1/2 tsp. Sriracha
3 Tbsp. chopped fresh dill
2 Tbsp. chopped chives
Get the RecipeYou won’t believe the secret ingredient in this lighter Caesar salad dressing. Not only does it keep it creamy, but it adds extra protein too.
Cottage cheese might not seem like it belongs in a salad dressing, but once you blend everything together, you’ll have a creamy Caesar perfect for any chicken salad.
65
Calories2 g
Protein1 g
Carbs6 g
Fat1/4 cup low-fat cottage cheese
1 Tbsp. nonfat plain Greek yogurt
1/4 tsp. minced garlic
1 1/2 Tbsp. freshly squeezed lemon juice
1 tsp. Dijon mustard
1/2 tsp. Worcestershire sauce
3 small filets anchovy, patted with a paper towel
2 Tbsp. extra-virgin olive oil
Freshly ground black pepper to taste
Get the RecipeThis is a classic pasta salad dressing recipe: olive oil, lemon, garlic, and seasonings. It’s great for garden salads too, of course, and can even be a delicious dressing for a sandwich.
Because of the fresh garlic, it’ll only keep for a few days in the fridge before being unsafe to consume. If you want it to last longer, just use a pinch of garlic powder instead.
149
Calories1 g
Protein1 g
Carbs17 g
Fat1 large cloves garlic, pressed
1 tsp. dried oregano
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 cup freshly squeezed lemon juice
1/2 cup extra-virgin olive oil
Get the RecipeRaw, unfiltered apple cider vinegar has so many health benefits that people sometimes drink it in a glass of water. That’s because it can reduce acid reflux, improve nutrient absorption, and regulate blood sugar and cholesterol.
But if you don’t want to gulp it down, you can enjoy the same nutrient boost in a simple salad dressing like this one, which is delicious on almost any salad.
84
Calories1 g
Protein3 g
Carbs9 g
Fat1 clove garlic, minced
1 Tbsp. Dijon mustard
1/4 cup raw apple cider vinegar
2 Tbsp. freshly squeezed lemon juice
1 Tbsp. raw honey (or to taste)
1/3 cup extra-virgin olive oil
Salt and freshly ground black pepper to taste
Get the RecipeWhen you’re craving hummus but don’t want to fill up on carbs from pita, whisk up this chickpea-tahini salad dressing.
It can also be made a food processer or a blender, but instead of the classic dip, this recipe includes orange juice and a splash of lemon to turn chickpeas into a bright salad dressing.
82
Calories3 g
Protein10 g
Carbs4 g
Fat1 can (15 oz.) chickpeas, drained and rinsed
1/2 cup freshly squeezed orange juice
1 Tbsp. freshly squeezed lemon juice
3/4 tsp. garlic powder
3 Tbsp. tahini
1/2 tsp. salt
Freshly ground black pepper to taste
Get the RecipeDress up plain kale and carrots with a flavorful mix of curry powder, ginger, coconut oil, and apple cider vinegar. And believe it or not, this healthy salad dressing recipe has more protein than fat. That’s because it uses a scoop of protein powder. If you’re not following a vegan diet, try it with unflavored whey protein powder like Legion.
You can add protein powder to many creamy dressings, but to keep it from being grainy, you may want to blend it into water or juice first – or just use a high-powered blender to prepare it fast.
90
Calories5 g
Protein10 g
Carbs4 g
Fat1 scoop Garden of Life raw protein powder
1 banana, peeled and chopped
1 clove garlic
1 Tbsp. curry powder
1 Tbsp. coconut oil
1/2” fresh ginger
1 tsp. onion powder
1 Tbsp. apple cider vinegar
1/2 tsp. salt
1/2 cup water
Get the RecipeThis healthy salad dressing will be your go-to recipe. It’s easy to make and tastes delicious on green salads, pasta salads, and fruit salads. You can make a batch, stash it in the fridge, and use it throughout the week on a variety of meals.
63
Calories1 g
Protein4 g
Carbs5 g
Fat1/4 cup plain Greek yogurt
1/4 cup balsamic vinegar
2 Tbsp. extra-virgin olive oil
1 Tbsp. Dijon mustard
1 Tbsp. pure honey
Salt and freshly ground black pepper to taste
Get the RecipeWho knew quarantine cooking could be so tasty?
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK, Canada, Belgium, Denmark, Germany, Netherlands, Spain, Puerto Rico, or Guam, your order ships free when it’s over $199.
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Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $299.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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