How to Make Salad Dressing Healthy: A Helpful Guide

1) Caesar Dressing

• Calories: 160
• Fat: 17g
• Saturated fat: 3g
• Sugars: 1g
• Sodium: 356 mg

You’re probably not surprised to find this creamy, cheesy classic making the list for unhealthiest salad dressings. Topping the list when it comes to sodium and fat content, this dressing might serve better as an occasional treat, rather than a daily mainstay. 

Often made using soybean or canola oil, store-bought versions of this dressing might not be your best bet for health.

2) Ranch Dressing

• Calories: 129
• Fat: 13g
• Saturated fat: 2g
• Sugars: 1.4g
• Sodium: 270 mg

Another creamy standby, ranch dressing may not be the best influence for your salad. In common ranch preparations, you’re likely to find soybean oil, sodium benzoate, and monosodium glutamate (MSG). 

3)Blue Cheese

• Calories: 146
• Fat: 15g
• Saturated fat: 2.5g
• Sugars: 1g
• Sodium: 192mg

Another creamy dressing—what are the odds? Sadly it’s no coincidence that with a creamy, milky texture, often comes a higher fat and sodium content in commercial dressings.

In most cases, blue cheese dressing is made using soybean oil and common preparations may also contain preservatives and artificial food coloring.

4) Thousand Island

• Calories: 114
• Fat: 11g
• Saturated fat: 1.5g
• Sugars: 4.6g
• Sodium: 289 mg

Here’s another rich, flavorful dressing that, while not as calorie-rich and fat-dense as other creamy dressings, still manages to hold its own. No slouch when it comes to sugar, fat, sodium, and calories, we have Thousand Island dressing.

It’s not shocking, really, given that the classic recipe for this condiment includes both ketchup and mayonnaise. Common preparations may contain soybean oil and other preservatives.

5) Russian Dressing

• Calories: 107
• Fat: 7.9g
• Saturated fat: 0.7g
• Sugars: 5.3g
• Sodium: 340mg

Topping the list for sugar content and sodium, we have Russian dressing. While the American Heart Association recommends an upward limit of 2,300 milligrams of sodium daily (and an ideal limit of under 1,500 milligrams), two tablespoons of Russian dressing alone can make up nearly a quarter of your daily intake.

Like many others on this list, Russian dressings are often made from soybean oil and may also contain other additives.

Balsamic Vinaigrette

• Store-bought ingredients: canola oil, soybean oil, extra virgin olive oil, water, balsamic vinegar, distilled vinegar, sugar, salt, garlic, spice, onion, red bell pepper, xanthan gum, paprika (for color).

• Homemade ingredients: extra virgin olive oil, balsamic vinegar, honey, sea salt, black pepper, garlic, dijon mustard.

Caesar Dressing

• Store-bought ingredients: soybean oil, canola oil, water, egg yolks, extra virgin olive oil, salt, distilled vinegar, parmesan cheese, Worcestershire sauce, lemon juice concentrate, spices, garlic, onion, natural flavor, xanthan gum, anchovy.
• Homemade ingredients: extra virgin olive oil, Greek yogurt, sea salt, black pepper, parmesan cheese, Worcestershire sauce, dijon mustard, freshly squeezed lemon juice, garlic, anchovy paste.

Blue Cheese Dressing

• Store-bought ingredients: soybean oil, water, blue cheese chunks (water, blue cheese, palm oil, Sodium and Calcium caseinates, salt, lactic acid, cellulose gum, Sodium phosphates, Potassium sorbate, xanthan gum, locust bean gum), distilled vinegar, salt, sugar, buttermilk powder, egg yolk, maltodextrin, modified food starch, whey, phosphoric acid, xanthan gum, yeast extract, color added, Sodium benzoate, Potassium sorbate, Calcium disodium edta, spice, natural flavor, Disodium inosinate, Disodium guanylate.
• Homemade ingredients: blue cheese crumbles (milk, cheese cultures, salt, enzymes, Pencillium Roqueforti and cellulose), buttermilk, plain Greek yogurt, white vinegar, garlic powder, salt, pepper.

Why Homemade Wins

Just take a look at the difference in length between the store-bought ingredients and homemade! Simply by using blue cheese crumbles with minimal processing, we’re cutting out palm oil and a whole laundry list of different additives.

Then, just like we did with the homemade Caesar dressing, we’re swapping out the egg yolks for plain Greek yogurt. And lastly, by keeping to a simple list of ingredients, we can say goodbye other chemical preservatives and additives.

Ranch Dressing

• Store-bought ingredients: soybean oil, water, sugar, egg yolk, salt, buttermilk, natural flavors, spices, dried garlic, dried onion, distilled vinegar, phosphoric acid, xanthan gum, modified food starch, Monosodium glutamate, Disodium phosphate, Potassium sorbate, Sodium benzoate, Calcium disodium edta.
• Homemade ingredients: avocado oil mayonnaise, Greek yogurt, white vinegar, parsley, dill, chives, garlic, sea salt, onion powder, black pepper, unsweetened almond milk.

1) Classic Oil and Vinegar

It doesn’t get any simpler than this. Choose a high-quality oil like extra virgin olive oil or avocado oil and some acid such as apple cider vinegar, lemon juice, or balsamic vinegar or vinaigrette and blend to taste. You can also throw in some herbs and pepper for a little extra zing. 

As we mentioned above, while this classic dressing is typically much healthier as an option, it’s important to remember that many store-bought varieties of oil-and-vinegar dressings are not as healthy as they look! Make sure to read the ingredients list of your dressing of choice.

2) Avocado Dressing

This simple recipe from Love and Lemons is ready in minutes. Blend all ingredients until creamy, then transfer to a jar.

• 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

Avocados are a nutrient-dense and healthy option, rich in potassium, magnesium, and vitamin E. They pack a powerful monounsaturated fat punch as well. 

3) Sunflower Seed Dressing

Do you ever wish your dressing had some protein to contribute? This one does! This Creamy Sunflower Seed Dressing not only gives your salad a vitamin E and magnesium bump, but has around 4 grams of protein per 4 tablespoons per serving. 

Place all the sunflower seed dressing ingredients into your high-powered blender and blend on high until smooth. Store in a sealed jar in the fridge for up to a week. 

• ½ cup toasted sunflower seeds
• ¾ cup water
• Juice from 1 lemon
• 1 tablespoon miso, use gluten-free soy sauce instead, if needed
• 1 clove garlic
•  Optional: a pinch of cayenne
• ¼ teaspoon salt
  
  

4) Greek Salad Dressing

Another great recipe from Love and Lemons, this one takes a healthier spin on Greek dressing. Simply whisk together all ingredients and enjoy!

• ¼ cup extra-virgin olive oil
• 3 tablespoons red wine vinegar or apple cider vinegar 
• 1 garlic clove, minced
• ½ teaspoon dried oregano, more for sprinkling
• ¼ teaspoon Dijon mustard
• ¼ teaspoon sea salt
• Freshly ground black pepper
  

5) Homemade Ranch Dressing

As we mentioned earlier, store-bought ranch dressing is not the healthiest option out there when it comes to salad dressing. But, if you’re looking for a healthier version of this store-bought favorite, look no further. Wholesome Yum has a great option—and it’s low-carb to boot. 

• 1 cup mayonnaise (we suggest an avocado mayo)
• 1/2 cup sour cream
• 2 teaspoons lemon juice
• 2 teaspoons dried parsley
• 1 teaspoon dried dill
• 1 tsp Dried chives
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon sea salt
• 1/4 teaspoons black pepper
• 1/4 cup unsweetened almond milk 

Whisk all ingredients together. Add the almond milk last, gradually, until you reach desired consistency. Since this dressing might work best with a little pre-refrigeration prior to eating, you might want to plan slightly ahead. You can store it in the fridge for up to 10 days.

6) Low-Carb Italian Dressing 

A simple, keto-friendly homemade alternative from Seeking Good Eats still delivers all the flavor of your traditional Italian dressing. You can whisk or shake until blended and it’ll be ready to go in five minutes. 

• 1 cup olive oil
• 1/2 cup apple cider vinegar 
• 3 tablespoons parmesan, finely grated
• 2 tablespoons Italian seasoning
• 1 tablespoon lemon juice
• 1 teaspoon garlic, minced
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

Common Salad Dressing Ingredients to Avoid

• Cheap industrial seed oils, such as: soybean oil, canola oil, cottonseed oil, and corn oil
• Potentially harmful preservatives, such as: Sodium benzoate and Potassium benzoate
• Higher amounts of added sugar 
• Artificial coloring agents, such as tartrazine, caramel color, and various food dyes

For fats, opt for healthier oils such as extra virgin olive oil, avocado oil, and sesame oil.