Sneak Preview: This Low-Calorie Salad Dressing Recipe makes a creamy yogurt balsamic vinaigrette that won’t break your calorie budget.
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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.
Making a low-calorie and healthy salad dressing that tastes good is not all that easy.
Most published recipes for homemade dressing are high in calories because they contain a substantial amount of fat and sugar. While some types of oils are healthy in moderation, overdoing it can be tempting. (Speaking for myself here.)
Why make salad dressing at home?
- Tastes fresh
- No unusual or seasonal ingredients
- No blender or food processor required
- Customize to your taste and the ingredients you have on hand
When developing this recipe, I wanted something easy, filling, and available.
That’s when 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. This recipe comes in at 53 calories per serving (2 tablespoons) which is below my requirement.
Ingredients and common substitutions:
- BALSAMIC VINEGAR: Substitute white vinegar, apple cider vinegar, or red vinegar. I do not use the most expensive balsamic vinegar for this dressing. I save that for occasions when the balsamic can shine on its own.
- LIGHT SOY SAUCE: In place of light soy sauce, use coconut aminos (for less salt) or regular soy sauce. Skip the salt called for in the recipe if you go with regular soy sauce.
- DIJON MUSTARD: Mustard adds umami to this recipe. Substitute your favorite type of mustard.
- HONEY: Maple syrup makes a flavorful substitute.
- GREEK YOGURT: The calorie count of this recipe is based on fat-free yogurt, but use your favorite type or whatever you have on hand. If you only have regular yogurt, that will work, too. However, the consistency will be a little thinner.
- OLIVE OIL: My first choice is extra-virgin olive oil. But any oil you have on hand is acceptable as long as it’s fresh. That’s important for the best flavor.
- SALT: The soy sauce has some salt to taste the dressing before adding any salt to see if you want more.
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’.
Frequently asked questions about this dressing recipe:
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 y
This dressing should be good for at least two weeks.
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, dried cranberries and almonds, dried blueberries, and toasted pecans. Consider serving this dressing as a dip on a relish plate instead of ranch dressing for a change.
If you have questions or suggestions, email me privately for a quick answer: Paula at saladinajar.com. Hope to see you again soon!
Low-Calorie Salad Dressing Recipe with Balsamic and Yogurt
- ¼ cup balsamic vinegar - 57 g
- 1 tablespoon light soy sauce - 14 g
- 1½ tablespoon Dijon mustard - 24 g
- 1½ tablespoon honey - 32 g
- 3 tablespoons nonfat Greek yogurt - 42 g
- ½ tablespoon extra-virgin olive oil - (or avocado or canola oil) 7 g
- ¼ teaspoon table salt
- Whisk all ingredients together in a small bowl until smooth.
- Store in the fridge in a Mason jar.