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Low-Calorie Balsamic and Yogurt Salad Dressing Recipe

This low-calorie Balsamic and Yogurt Salad Dressing is an easy Greek yogurt-based low-calorie dressing to add to your salad. It won’t bore you to death or break your calorie budget.

HEALTHY  BALSAMIC SALAD DRESSING

Do you ever get in a rut with salad dressing?

Why make your dressing at home?

This recipe is for Crystal, who specifically requested a low-calorie salad dressing in a comment on my vacuum-packed lettuce giveaway last week. I think she was in the same rut.

But making a low-calorie and healthy salad dressing more imaginative than a little bit of oil and vinegar is not all that easy.

mixing yogurt dressing

Most published recipes for homemade dressing are high in calories because they contain lots of fat and sugar. While some types of oils are healthy in moderation, overdoing it can be tempting. (Speaking for myself here.)

Then I thought about my favorite food group–YOGURT.

Why add Greek yogurt to a salad dressing?

  • It’s creamy.
  • It can be low-calorie
  • Not as tart as regular yogurt.
  • Greek yogurt is readily accessible these days. I keep it in my refrigerator at all times. Make it yourself, (but it’s certainly not necessary.)

Substituting nonfat Greek yogurt for some of the oil makes the calorie count more reasonable. My personal standard for salad dressing is 80 calories or below per serving.

Incidentally, a serving of salad dressing is usually two tablespoons. Going overboard is easy. Whenever I’m being obsessive and measuring it out…well, two tablespoons is rarely enough. Just sayin’.

Yogurt balsamic dressing with jar and spoon

What kind of flavors are in this dressing?

Sweet-and-sour describes the honey/balsamic combination of flavors. Subtle umami notes from the soy sauce and Dijon mustard add to the fun. Creamy yogurt acts as the go-between by smoothing and delivering the complex flavors found in this simple and easy recipe.

How To Use this Low-Calorie Balsamic Salad Dressing

Try this Balsamic and Yogurt Salad Dressing recipe with a lettuce/fruit and nut combination. For example, I love it with chicken and sliced oranges, or dried cranberries and almonds, or dried blueberries and toasted pecans.


More healthy condiment recipes:


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Did you try this recipe and enjoy it? Consider helping other readers (and me) by returning to this post. Leave a rating on the recipe card itself underneath the picture. Although always appreciated, comments aren’t required.

If you have a question or tip to share, please leave it in the regular comments after the recipe so I can answer back. Or, email me privately: paula at saladinajar.com.

Thank you for visiting!
Paula


LOW-CALORIE CREAMY BALSAMIC SALAD DRESSING

Low-Calorie Balsamic and Yogurt Salad Dressing Recipe

Yield: 3/4 cup
Prep Time: 5 minutes
Total Time: 5 minutes

A low-calorie dressing with nonfat Greek yogurt as the base. Light on fat, heavy on flavor.

Ingredients

  • 1/4 cup balsamic vinegar
  • 1 tablespoon light soy sauce
  • 1 1/2 tablespoon Dijon mustard
  • 1 1/2 tablespoon honey
  • 3 tablespoons nonfat Greek yogurt (see notes)
  • 1/2 tablespoon extra-virgin olive oil.

Instructions

  1. Whisk all ingredients together in a small bowl until smooth.
  2. Store in refrigerator.

Notes

1. Makes 6 servings/2 tablespoons each.

2. You may substitute regular nonfat yogurt but finished product will be a thinner consistency.

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 61Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 1mgSodium: 310mgCarbohydrates: 10gFiber: 0gSugar: 9gProtein: 3g

Did you make this recipe?

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Maria Simjen

Sunday 2nd of August 2020

I love this light dressing, thank you, but I find the balsamic sweet enough so I leave out the honey.

Paula

Sunday 2nd of August 2020

Good for you, Maria. Since balsamic vinegars vary, it probably depends on the brand and type you buy--and of course, the intensity of your sweet tooth.

Leah

Monday 25th of November 2019

Yum!! Thanks, what great flavor!

Paula

Monday 25th of November 2019

Glad you liked it, Leah.

Amy Tipton

Wednesday 14th of November 2018

Yummy! Lots of flavor!

Paula

Thursday 15th of November 2018

Glad you enjoyed it Amy. Thanks for the rating!

Jenn

Sunday 14th of May 2017

Several people have asked how long it will keep in the fridge, but there has been no reply/answer... I live alone and to make this would be a waste without knowing how long it will last.. Helloooooo, any answers????

Paula

Sunday 14th of May 2017

Hi Jenn, Unfortunately, homemade dressing doesn't have all the preservatives found in a commercial dressing. A week is a conservative estimate for how long this dressing will keep in the fridge. Yours might last a little longer depending on how fresh the ingredients are to begin with. Hope this helps.

margaret gurney

Wednesday 19th of April 2017

Tried this and liked it. Found it sweet enough and did not add the honey. Quick and easy. Also used soy sauce substitute called Naked Coconuts. Worked well.