Healthy Salad Dressing Recipes with
Low Calories to Boost Weight Loss

Healthy Salad Dressing Recipes with Low Calories to Boost Weight Loss

Salads are the epitome of healthy food. Whenever someone tells you that they are losing weight, you will probably picture them eating salads. And you’re not wrong, these people very often do eat salads. Isn’t that boring? It doesn’t have to be with the right salad dressing. In this article, we will list some of the most delicious yet low-calorie salad dressings, so you can dress up your salad without ever getting bored of it.


Most at-home salad recipes can be made using the jar-and-shake method. Just grab a jar with a fitting lid, toss in all the ingredients, and shake until it looks like a well-blended salad dressing. Most dressings are meant to be a bit thick, but even thinner dressings will be fine.

There are a couple of recipes below that could be made smoother if you use a food processor or a blender, but you don’t have to if you’re fine with a chunkier dressing.

Greek Yogurt Ranch Dressing

I think everyone needs a really good ranch dressing recipe in their back pocket, it’s a safe bet for every salad! By using a base of whole milk (1% to 10% fat) Greek yogurt, the dressing is packed with healthy fat and protein. If you’d like to make the dressing lighter, you can use low-fat Greek yogurt. Skip non-fat yogurt though, because it will make the dressing incredibly thin.


  • 3/4 cup whole milk plain Greek yogurt, any brand

  • 1 clove garlic, finely minced, or 1 tsp garlic powder (not both)

  • 1/4 cup fresh minced parsley, or 1 tbsp dried parsley (not both)

  • 1/4 medium onion, diced, or 2 tsp onion powder (not both)

  • 2 tbsp fresh minced chives

  • 1 tsp salt

  • 1/4 tsp black pepper

  • 2 tsp dijon mustard

  • Juice of 1/2 lemon

Chile Lime Dressing

This is the perfect salad dressing for those of you who are not a huge fan of salads. This dressing is bright, spicy, and a bit citrusy. This dressing is perfect for taco salads, marinating shrimp, or anything that contains beans.


  • Zest and juice of 2 medium-sized limes

  • 1/4 cup red wine vinegar

  • 1 tbsp soy sauce

  • 1 tbsp honey

  • 1/3 cup extra virgin olive oil

  • 1 clove garlic, finely minced, or 1 tsp garlic powder (not both)

  • 1/2 tsp red pepper flakes

  • 1 tsp ground cumin

  • 1/2 tsp salt

Honey-Mustard Salad Dressing

Honey-mustard is sweet, yet tangy. It’s also one of the most versatile dressings out there. It’s good on pretty much any salad, but also on chips, dipping pizza, or dipping vegetables like celery or carrot. Honey-mustard is a go-to for anyone who doesn’t feel like going to the store to find ingredients because you probably already have most of it in your house. It’s also low in calories, which is not unimportant.


  • 1/4 cup Dijon mustard

  • 1/4 cup honey

  • 1/4 cup apple cider vinegar

  • 1/4 cup extra virgin olive oil

  • 1 tsp salt

  • 1/4 tsp black pepper

Italian Salad Dressing

It seems like everyone has an Italian salad dressing recipe they swear by, and this is our favorite. It’s not as sweet as many of the ones you’ll find on the store shelf, it’s packed full of herbs and has a nice, nutty flavor thanks to a good dose of Parmesan cheese.

Because of that, it’s also lower in calories than most dressings you’ll find in the supermarket. This dressing is good for side salads, antipasto salads, dipping bread-sticks, and anything with chicken.


  • 2/3 cup olive oil

  • 1/4 cup red wine vinegar

  • 3 tbsp finely grated Parmesan

  • 1 tbsp fresh minced parsley, 1 tbsp dried parsley (not both)

  • 1/4 medium onion, diced, or 2 tsp onion powder

  • Juice of 1/2 lemon

  • 1 tbsp fresh minced basil or 2 tbsp dried basil (not both)

  • 1 tbsp fresh minced oregano, or 2 tbsp dried oregano (not both)

  • 1 clove garlic, finely minced, or 1 tsp garlic powder (could do both if you’d like more of a garlic kick)

  • 1 tsp honey

  • 1 tsp salt

  • Pinch of black pepper


I have not been a fan of the summer season ever. The food that people generally like to eat during this season is very light on the palette, like a salad. But the salad options get too boring at times. The classics like Greek and Caesar salads don’t always work, right?

After all, variety is the spice of life. And as I am a foodie myself, I like variety on my dinner table. Cooking for my family is my other passion. And playing with different ingredients and their flavorful textures soothes my gastronomic intentions. Salads with loaded dressings just don’t work for me. I like to eat a plate full of green goodness that is as tasty as it is rich in nutrients.

And fitting the bill, this POMEGRANATE SPINACH SALAD is an ideal summer meal. In addition to its great taste, the recipe gets ready in just a few minutes. It’s perfect for a starter at lunch or even as a light dinner if you’re on a weight loss program.


  • 1 (10 oz) bag baby spinach leaves, rinsed and drained

  • 1/4 red onion, sliced very thin

  • 1/2 cup walnut pieces

  • 1/2 cup crumbled feta

  • 1/4 cup alfalfa sprouts (optional)

  • 1 pomegranate, peeled and seeds separated

  • 4 tablespoons balsamic vinaigrette


1. Place spinach in a salad bowl. Top with red onion, walnuts, feta, and sprouts.

2. Sprinkle pomegranate seeds over the top, and drizzle with vinaigrette.

Nutritional Info

Serves 4

Nutritional value per serve:

  • Calories 275kcal,

  • Fat 21g,

  • Carbs 14.7g,

  • Protein 9.5g