Low-Calorie Balsamic Yogurt Dressing: Quick To Mix
Sneak Preview: This quick and easy low-calorie salad dressing combines yogurt, balsamic vinegar, soy sauce, Dijon, honey, and olive oil for a creamy and flavorful must-try!
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Stuck in a salad dressing rut? I’ve been there. Eating salad daily is great for your health–but only if you love it! With a perfect balance of sweet, sour, and savory flavors, this low-calorie dressing will keep your salads exciting and delicious.
Sweet-and-sour honey and balsamic flavors shine, with subtle umami notes from soy sauce and Dijon mustard. Creamy Greek yogurt ties it all together, delivering complex flavors in this simple, easy recipe.
What Makes This One Worth Sharing?
- Customize to your tastes and the food you have on hand.
- No blender or food processor required for this recipe (fewer dishes to clean).
- Save money.
Shared & Loved
“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! “—ANNE
I wanted something easy, filling, and always on hand when creating this recipe. That’s when I turned to my favorite food group—yogurt.
Why Add Greek yogurt to a Salad Dressing?
- Creamy texture
- Low-calorie option
- Milder than regular yogurt
- High in protein
- Greek yogurt is widely available; also easy to make
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. This recipe comes in at 53 calories per serving (2 tablespoons).
Ingredients and Substitutions
- BALSAMIC VINEGAR:
- Substitute white vinegar, apple vinegar, or white wine vinegar.
- LIGHT SOY SAUCE:
- Use coconut aminos or regular soy sauce
- DIJON MUSTARD:
- Mustard adds umami
- HONEY:
- Substitute suggestion: maple syrup
- GREEK YOGURT:
- Fat-free for the lowest calories
- Regular yogurt works but with a thinner consistency
- OLIVE OIL:
- Extra-virgin preferred
💡Tips That Make a Difference
- Use everyday balsamic.
No need for the fancy stuff—basic balsamic works beautifully here. - Light soy sauce keeps salt in check.
Regular soy sauce adds more salt, so adjust accordingly. - Fat-free Greek yogurt keeps it thick and light.
Regular yogurt works but makes a thinner dressing. - Refrigerate to thicken.
The dressing may look thin at first. Chilling helps it firm up. - Shake before serving.
Separation is normal. A quick shake or stir will smooth it out. - Measure once—then trust your instincts.
Two tablespoons is a standard serving… but rarely feels like enough. Just sayin’.
Low-Calorie Balsamic Yogurt Dressing: Quick To Mix
Ingredients
- ¼ cup (57 g) balsamic vinegar
- 1 tablespoon light soy sauce
- 1½ tablespoons (23 g) Dijon mustard
- 1½ tablespoons (32 g) honey
- 3 tablespoons (42 g) nonfat Greek yogurt
- ½ tablespoon extra-virgin olive oil (or avocado or canola oil)
- ¼ teaspoon table salt
Instructions
- Whisk ¼ cup (57 g) balsamic vinegar, 1 tablespoon light soy sauce, 1½ tablespoons (23 g) Dijon mustard, 1½ tablespoons (32 g) honey, 3 tablespoons (42 g) nonfat Greek yogurt, ½ tablespoon extra-virgin olive oil, and ¼ teaspoon table salt together in a small bowl until smooth.
- Store in the fridge in a Mason jar.
Notes
Nutrition
All images and text ©️ Paula Rhodes for Salad in a Jar.com
FAQ
QUESTION: What makes balsamic vinegar expensive?
ANSWER: The aging process—longer aging results in a thicker, syrupy texture and higher price. Cheaper options often include red wine and caramel coloring.
QUESTION: What pairs well with this dressing?
ANSWER: This dressing shines with lettuce, fruit, and nut salads. Try it with chicken and oranges, dried cranberries and almonds, or blueberries and pecans. It’s also great on romaine with teriyaki chicken and pineapple or as a Ranch-style dip for veggies.
Parting Thoughts:
This dressing isn’t just for salads—it’s perfect as a marinade for chicken or as a tangy veggie dip. Don’t forget to explore other homemade options, like my Creamy Strawberry Yogurt Dressing. Let’s make salads fun again!
Need help troubleshooting? Please email me: Paula at saladinajar.com–photos welcome!
Paula Rhodes, owner
As a retired home economist, I created Saladinajar.com to share my belief that you don’t have to be a chef to find joy in creating homemade food worth sharing. Bread machines (used in an unconventional way), homemade yogurt, and quick microwave recipes are my specialty.