Healthy Balsamic 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.
Do you ever get in a rut with salad dressing?
This recipe is for Crystal, who specifically requested a low-calorie salad dressing in a comment on my vacuum-pack giveaway last week. I think she was in the same rut.
But making a low-calorie/healthy salad dressing more imaginative than a little bit of oil and vinegar is not all that easy.
Most published recipes for homemade dressing are HIGH in calories because they contain lots of fat. YIKES! While some types of oils are healthy in moderation, overdoing it can be temptin. (Speaking for myself here.)
Then I thought about nonfat Greek yogurt.
Why I like Greek yogurt in this dressing:
- It’s creamy.
- It’s low-calorie
- Not as tart as regular yogurt.
- Greek yogurt
is readily access ible 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 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’.
Wondering what this tastes like?
Sweet and sour is a good description for the honey/balsamic combination with subtle flavor notes from the soy sauce and Dijon mustard. In addition, y
Try Healthy Balsamic Salad Dressing 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.
If you make this and enjoy the recipe, it would help me and others if you would return to this post and leave a rating (on the recipe card itself underneath the picture). Although always appreciated, no comment is required. Thanks so much! Paula
Healthy Creamy Balsamic Salad Dressing
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 (may substitute regular nonfat yogurt but finished product will be a thinner consistency)
- 1/2 tablespoon extra-virgin olive oil.
Instructions
- Whisk all ingredients together in a small bowl until smooth. Store in refrigerator.
Notes
Makes 6 servings/2 tablespoons each.
Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving:Calories: 61 Total Fat: 1g Saturated Fat: 0g Trans Fat: 0g Unsaturated Fat: 1g Cholesterol: 1mg Sodium: 310mg Carbohydrates: 10g Fiber: 0g Sugar: 9g Protein: 3g
Amy Tipton
Yummy! Lots of flavor!
Paula
Glad you enjoyed it Amy. Thanks for the rating!
Jenn
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
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
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.
kristie
My friend made this and it was amazing. I have one question. I would like to omit the honey and use Stevie instead. Do you think this could work? Any attempt at it before?
Paula
I have not actually tried it Kristie, but I don’t see why Stevia wouldn’t work.
Kari
Thank you for the recipe. How long can it keep in the fridge?
Thanks!
Paula
Kari,
Did I answer this already? My apologies either way. I think it’s good for about 2 weeks.
Courtney M.
I’m trying to lose some weight and be healthy, but I’m not a big fan of salads. I’m also super picky about salad dressing, usually opting for fattening ranch. I’ve tried a few healthy dressings, but haven’t been super impressed. Until now, that is. I made your dressing tonight on a whim, and loved it! I had everything on hand to make it and it is absolutely delicious! Thank you so much for sharing your recipe! (My husband loved it too!)
Paula
Glad to hear it Courtney! Thanks for writing.
Theresa @aloveafare
I was searching for a creamy balsamic dressing recipe and yours was the first recipe to come up. I’m glad because I made this tonight and it was exactly what I wanted. Thank you for this recipe. It was not too tangy and had just the right amount of creamy texture. I will be adding into the rotation.
Rebekah
I am wondering how many calories there are per serving if I use regular soy sauce and 2% Fage Greek yogurt. Good recipe, I liked it!
Erika
YUM! I made this without the honey & oil to save some more calories & even this way was delicious! Put it on a big green salad that included strawberries & grapes (the strawberries made it!)
The yogurt is really what made – gave me the creamy texture I love in a salad dressing. Thanks for a great recipe idea!
Sunshine
Thanks! This dressing was great!!!! I used a little less honey and oil to cut the calories even more. I used it in a baby kale salad with black olives, sunflower seeds, dried cranberries, and fresh peach slices. My husband and I loved it.
Mishoo
Hey there, this recipe looks yummy! I was just wondering how long would it keep in the fridge?? Should you go by the advice on the Greek yoghurt?
Suzy
Do you think you retain the probiotic effects from the Greek yogurt after adding the other ingredients?? This looks great! Must try! Thanks!!
Paula
Hi Suzy,
I’m not a food scientist so I have no clue about the answer to your question. I confess that I know next to nothing about probiotics in yogurt. I make and eat Greek yogurt because I love the taste and it satisfies my appetite for white, creamy stuff in a healthier way than ice cream. The idea that it is good for your digestive system and contains tons of protein is not completely lost on me but it’s not the reason my husband and I go through 2 quarts of Greek yogurt a week.
Angi
I just realized this comment was in a previous post. I used it up to 2 weeks as well. Sorry about that! However, I still thank you for posting the recipe – YUMMO!!
Angi
I just wanted to say THANK YOU for this fabulous recipe! It’s the only dressing I’ll eat on my salads! 🙂 And I feel so healthy eating it, too. 🙂 Do you know how long it will keep? Sometimes I make a double batch to keep at work and I’m just wondering if it goes bad. I think with the vinegar it would last a while, wouldn’t you? Thanks again!
GS
Paula, this is a great recipe for low fat dressing! Thanks for sharing. Small question- how long will it last in the fridge?
Paula
Good question GS. Standard answer is a week but would use it up to two weeks myself.
Val
I just made this, it was really excellent! I had to omit the soy sauce because I’m allergic to it, but it turned out great anyway.
Katie
Just wanted to say that I made this tonight and it was delicious!!! Thanks so much for sharing.
Nikki
Just made this, LOVE it, so does my husband & daughter!!
Thanks for the great recipe!
Jennifer
excellent, gourmet quality! i do not buy dressing anymore and always looking for new natural recipes. only thing is that i put in the whole 6 oz of plain chobani b.c when i crave creamy, i want creamy! make the dressing as is and taste test to see for yourself. i thought it was too runny for a creamy dressing. put all of yogurt in the container to good use. it will cut back the bite of the balsamic which is good for more subtle flavor.
Anne
This recipe is so wonderful! It’s exactly what I’ve been looking to make, so that I can recreate all my favorite salads from restaurants. Thanks so much!
Christine
Fantastic Recipe! Thanks for sharing!
Stephanie
Just found this when I googled “yogurt salad dressing recipe.” I made it with my homemade yogurt (whole milk so not actually lowfat) and a little less honey and it turned out great! Thanks for the recipe! I’ll have to explore your blog now 🙂
rose marie
this is a great dressing for my salad ^_^ but may i know how long can i keep it? thanks ^_^
Catherine
Can I make this without the mustard? As much as I wish I liked mustard I really hate it!
Otherwise it looks amazing.
Paula
Catherine,
I haven’t tried it but I guess when you make it yourself, you can do what you want. 🙂
Melissa
This is a great recipe, and would be really healthy if it wasn’t for the soy sauce – high in sodium and contains sodium benzoate, a nasty preservative. Any ideas for an ingredient to substitute?
Paula
Sorry Melissa, I have no ideas or suggestions for a substitute. The soy sauce is not a problem for me, personally, in such small amounts.
kim
you might try braggs liquid aminos. an all natural soy substitute. very good.
Amanda
Totally yummy. I always make my own dressing but this beats them all. Just delicious on leaves, feta cheese and nuts and seeds. Bet it would be great on avocado salad too. Thanks for posting. Just what I needed.
Paula
Amanda,
You’re welcome. That avocado salad sounds fabulous!
Cheryl
I am in HEAVEN with this dressing, OMG!!!!! I have been looking for a creamy balsamic recipe without all the fat, and this is just the PERFECT combination of ingredients (except I substituted Splenda for the honey because I’m on a low carb diet). I foresee myself eating a lot more veggies now that I have this to dip them in!!
Marc
Yummy. I used regular low-fat yogurt and added fresh grated ginger.
Paula
Ginger is a fabulous idea. Bet it tastes wonderful! pr
Jan
Paula, I’m giving this a try tomorrow! I can’t thank you enough for showing me how to make Greek Yogurt, I make it every few days and I’m totally addicted. And it’s so nice to be addicted to something healthy for a change!
Keep on doing what you’re doing, I’m learning so much from you!
The Frugal Free Gal
Thank you! I look forward to trying this! I always just use an olive oil with splash of vinegar dressing but I want a little change up! I love the ingredients in this one!
joann
Great dressing.
I add a clove of crushed garlic for a little extra kick
Paula
Why, of course. Why didn’t I think of that?! pr
Lindsay
I can’t wait to try this! I love balsamic vinaigrettes but I have been searching for something more low calorie. I have a raspberry balsamic vinegar I am full on obsessed with right now and I think this recipe is perfect for it. Yum!
Kellzeye
Tried this the other day and its now on my favourites bar – its really good. I had it with tuna bean and avocado salad. Added a hit of chilli and garlic to spice it up – YUM!
Wahoosouth
Just made this dressing for my salad — YUM. I was absolutely surprised by the taste. Thanks for sharing this recipe.
Stacy
I’ve always loved creamy balsamic dressing and searched for a low-fat version to make tonight. This was fantastic!! I didn’t have any greek yogurt (or any yogurt) at home so I used fat-free sour cream instead. I had to add a little bit more sour cream (maybe another tablespoon?) and I love this dressing! Thanks for posting!
Paula
Fat-free sour cream is a great idea!
Leora
A local restaurant serves a balsamic dressing that I love. I have tried several recipes, but have never been able to replicate at home. I made this for dinner tonight and it is almost jsut like the restaurant. Very delicious. I am so excited to be able to have my favorite salad anytime I want now.
Kristi Rimkus
I’m always looking for low calorie salad dressings. The creamier – the better. Can’t wait to give this a try.
Jessica
I just came across this post when googling salad dressings made with yogurt. I’m new at all this, so I was wondering if you could tell me if the 65 Calories is for the whole jar or per serving. Also what is the serving size? I know this probably sounds dumb but I just didn’t know. Thanks!
Susan
I LOVE this dressing! I finnaly have a great low fat dressing without all the garbage thats in store bought dressings. Thank you
Monica
This is really easy and one of the best salad dressings I have ever eaten! I made a batch and it looked to be thinner than pictured, but that made it really easy to coat my salad without using alot of dressing. I did use spicy brown mustard only because I already had that on hand. Have you tried a Ranch style dressing with the Greek yogurt?
Paula
Hi Monica,
Glad you liked it. Think I’ll tackle the Ranch style next. Paula
Charlotte Ferreux
I love this recipe and blog…I posted it on my community foodie blog. Hope you can come check it out http://www.facebook.com/thefrenchiefoodie
Mary
I didn’t have greek yogurt or honey so I used plain yogurt and stevia and it was wonderful. Can’t wait to make it with the right ingredients. Thanks for a great recipe! I poured it over a grilled chicken breast and it was so tasty!!
ariana
Thanks for the great recipe. I’ve already made one batch and I am about to make another right now!
Rachel
This was AMAZING!! I will most likely NOT make olive oil-lemon juice dressing for a very long time!!
Loretta Rizzo
This looks delicious & I look forward to trying it!!! Thanks for sharing!!!
Cleo
My husband and I were looking for a low fat greek yogurt dressing and stumbled on this recipe. We think it is very delicious and are using it quite often now. Thank you for this great recipe.
Paula
You’re welcome. Enjoy.
Kaitlin
Love this dressing so much! Perfect for so many salads. Thanks so much for posting it! I linked to it on my blog as well so that even more people can enjoy. 🙂
Nini Compartino
This is now my go-to salad dressing! I tried it with garlic and it’s also very good. Thanks for that recipe… and feel free to post more! 🙂
Elaina
Thank you so much for posting this recipe!! I just had the dressing right now and it was delicious and healthy 🙂 From now on I am no longer buying salad dressing, I will make it myself instead. Thanks again 🙂
Tracey @ KitchenPlayground
This looks just like a creamy balsamic dressing from one of my favorite restaurants! Looking forward to being able to make it at home. Thanks so much for the recipe!
Amanda
Just curious, how long will these keep in refrigerator?
Mandy
I was looking for salad dressing with greek yogurt and I think this is the one I’m going to try. Great post!
Kevin (Closet Cooking)
I like the sound of adding creamy Greek yogurt to a balsamic vinaigrette!
susan
I am so happy I found your blog and can’t wait to make this and the greek yogurt.
Sarah @ Semi-Sweet
I was Googling homemade low-cal salad dressings and bookmarked this recently – just made this and wanted to let you know that I think it’s DELICIOUS! Tangy, zesty and creamy – all w/o a lot of oil or guilt. Thanks!
Paula
So glad you liked it Sarah. If you’re like me and eat a lot of salad, you’re always looking for something new.
Connie
I agree with Sarah . . . this dressing is delicious!! Thanks so much:)
Christian News paper
It looks very tasty cannot wait to taste it thanks for giving the method to make it I will surelly try it.Hope you share more
Nancy
this looks yummy. Thinking of making for a Christmas gift. How long will it stay good??
Candace
SO Yummy! Thanks for the post!
Julie
I also make my own yogurt, and use it all the time for dips and dressings—gotta love those probiotics! I used this dressing for a basic salad topped with spicy candied almonds, and my whole family loved it, even the toddler who has had zero interest in salads up until now. Thanks for the recipe!
Jill
This sounds great! I always take salad to work for lunch and it can get boring to keep eating the same dressing.
Kayte
Stealing this one, thank you!
Mimi
We are salad eater and this is the perfect cross between creamy and vinaigrette.
Mimi
Susie
sounds like a yummy healthy dressing, romaine! Definitely a good thing to include to live up to your “salad-in-a-jar” name, romaine! Keep these condiments coming! 🙂
Winnie
This sounds really good….thanks Paula!
mike
Um… this looks GOOD! And lo-cal…. that photo is stunning! Would I be kicked out of a Salad Club if I admitted I use those Spritzers (when they’re on sale)? And that I make my own spritzer with dijon mustard and water – shake, spritz and enjoy? It’s a mustardy spritzy kind of thing. 🙂 Great post!
Helen
Your Creamy Balsamic Dressing sounds great, I have it on my “to try” list. Another option and one with NO prep time required, is to dress a salad with Nakano Seasoned Red Wine Vinegar. No oil is needed as it is delicious as it is, and 1 T contains only 20 calories. Nakano also makes Seasoned Rice Wine Vinegar as well as a Balsamic Blend. All of their products that I have tried are quite good.