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Low-Fat & Fat-Free Salad Dressing Recipes

Updated on March 8, 2011

Dress up your salad with this selection of traditional, as well as not-so-traditional, salad dressings. The ingredients are fresh, and their taste reflects the nutrition they bring you. Olive and seed oils provide healthy omega-6 and omega-9 fatty acids, essential for brain function and satiety. Low-fat and fat-free versions of creamy dressings utilize my fat-free mayonnaise recipe, or, as an alternative low-fat mayo or Miracle Whip.

Basic Vinaigrette


  • 1/3 cup red or white wine vinegar
  • 2/3 cup light olive oil
  • 3/4 tsp salt
  • 1/4 tsp freshly ground black pepper
  • 1/4 tsp oregano
  • 1 garlic clove, peeled


Measure all ingredients into an airtight container with lid. Cover and shake. Refrigerate overnight, remove garlic. Shake well before serving.

Shallot Dressing


  • 3 Tbsp white wine
  • 2 Tbsp white wine vinegar
  • ½ cup olive oil
  • 1/4 cup chopped parsley
  • 2 Tbsp minced shallot
  • 1 ½ Tbsp Dijon mustard
  • 3/4 tsp salt
  • 1/4 tsp ground black pepper


Combine wine, vinegar, shallot, mustard, salt, and pepper in jar with tight-fitting lid. Cover and shake. Mix in oil and parsley, cover and shake.

French Dressing


  • 3/4 cup olive oil
  • 1/4 cup cider or wine vinegar
  • 3/4 tsp salt
  • 1/8 tsp pepper
  • 2 tsp chopped parsley
  • ½ tsp basil


Measure all ingredients into small bowl, stir with fork, cover and chill. Shake before serving.

Poppy Seed Dressing


  • 1 cup olive oil
  • ½ cup sugar or Splenda
  • 1/3 cup cider vinegar
  • 1 Tbsp poppy seeds
  • 1 Tbsp grated onion
  • 1 tsp salt
  • 1 tsp dry mustard


Mix all ingredients at medium speed in blender or food processor. Store tightly covered in refrigerator. Stir well before using.

Sesame-Soy Dressing


  • 2/3 cup vegetable oil
  • 1/3 cup vinegar
  • 1/4 cup soy sauce
  • 2 Tbsp water
  • 1 Tbsp sesame oil
  • ½ tsp sesame seeds


Combine vinegar, soy sauce, water, sesame oil, and seeds in jar or container with lid. Stir together with a fork, then add vegetable oil, cover and shake. Chill until ready to serve, shake before dressing salad.

Thousand Island Dressing


  • 1 cup fat-free mayonnaise or low-fat Miracle Whip
  • 2 Tbsp chili sauce
  • 2 Tbsp minced green pepper
  • 1 Tbsp chopped parsley
  • 1 tsp grated onion


Stir all ingredients together in small bowl until well blended. Store covered and refrigerated.

Green Goddess Dressing


  • 3/4 cup fat free mayonnaise or low-fat Miracle Whip
  • 2 anchovy fillets, minced
  • 1 Tbsp chopped parsley
  • 1 Tbsp chopped chives
  • 1 Tbsp chopped green onion
  • 1 Tbsp tarragon vinegar
  • 3/4 tsp tarragon


Combine all ingredients in small bowl until well mixed. Cover and refrigerate.

Creamy Bleu Dressing


  • 1 cup fat-free mayonnaise or low-fat Miracle Whip
  • 3/4 cup crumbled bleu cheese
  • ½ cup fat-free plain yogurt
  • 2 garlic cloves, minced
  • 1 tsp Worcestershire sauce
  • ½ tsp dry mustard
  • 1/4 tsp ground black pepper
  • hot pepper sauce to taste


Mash crumbled bleu cheese with a fork, then beat in mayonnaise and yogurt. Add garlic, Worcestershire, and dry mustard. Stir well. Season with ground black pepper and hot pepper sauce to taste. Store covered and refrigerated.


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    • profile image

      Jeff Patterson 

      10 years ago

      Its amazing people actually go out and buy store bought dressings, they are loaded with fat and sodium. Healthy home made varieties are available just like the ones above, I am a big fan of simple vinegar and oil dressing and at times have even sprinkled some fresh pepper with a little bit of lime juice, it can make a garden salad taste heavenly.

    • mcstir profile image


      10 years ago

      Good resource... especially since they mostly only offer CRAP at the grocery store!!

    • adelaide profile image


      11 years ago from Irvine, CA

      Sounds good, didn't realize that dressings are so simple to make! Can't wait to try to sesame soy!


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