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Low-Calorie Salad Dressing Recipe with Balsamic and Yogurt

Preview: This Low-Calorie Salad Dressing Recipe makes a Creamy Balsamic Dressing with yogurt that won’t break your calorie budget.

Do you ever get in a rut with salad dressing? If so, I feel your pain. I eat a huge salad almost every single day. Variety is key to sustaining the habit.

This recipe is for Crystal, a reader who specifically requested a low-calorie salad dressing. I think she was in the same rut.

Why make your dressing at home?

Making a low-calorie and 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 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.

A low-calorie salad dressing recipe flavored with balsamic and yogurt
yogurt course

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.)
mixing yogurt dressing

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’.

Low-Calorie Salad dressing in a pint  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 Greek yogurt acts as the go-between by smoothing and delivering the complex flavors found in this simple and easy recipe.

What should I serve with this Low-Cal 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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Pinterest Image for yogurt balsamic dressing


Yield: 3/4 cup

Low-Calorie Salad Dressing with Balsamic Vingegar and Greek Yogurt

LOW-CALORIE CREAMY BALSAMIC SALAD DRESSING

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

Prep Time 5 minutes
Total Time 5 minutes

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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30 Best Low Calorie Salad Dressing Recipes - Best Recipes Ideas and Collections

Tuesday 2nd of February 2021

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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.

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