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Low Fat Salad Dressing

Updated on July 15, 2013
Salad dressing ingredients
Salad dressing ingredients | Source

Why go low fat?

There are many, many reasons to go with a low fat diet. There are so many that I will be dealing with the most important few, beginning with lowering hypertension and blood pressure. A low fat diet is invaluable to help clean out your arteries and lowwer blood pressure.

Men, you will be happy to hear this - a low fat diet helps to protect you from prostate cancer. Not only that, it will help raise your testosterone to estrogen level. In other words it will help raise your testertone level.

A low fat diet has also been found to, of all things, boost your mood.

Lowering your fat intake also lowers your risk of having a stroke.

Low fat diets help lower the risk of depression. It is thought that those eating fatty foods tend to not eat the foods containing antioxidents which are great mood boosters.

Tips to help lower the fat in your diet.

  • Pay attention to the labels on the food that you buy. You need to know just how much fat you are going to ingest with that particular product.
  • Choose lean meats and make sure you cut off the additional fat.
  • When choosing a side dish, choose vegetables instead of a starch.
  • Eat soup. It is nutritional and usually low fat.
  • Make fatty foods an occassional treat. That way you are less likely to go overboard when you do have a fatty food.
  • Eat a very small portion, a bite or two, of a fatty food if you are craving it.
  • Cook your meat by grilling, broiling, or baking instead of frying.
  • Cut down on refined carbohydrates.
  • Include more whole grains, fruits and vegetables in your diet.

Low Fat Recipes
Low Fat Recipes | Source

Low Fat Creamy Cucumber Dressing


  • 1 cup nonfat plain yogurt
  • 1/2 medium cucumber, finely chopped
  • 1 teaspoon lemon juice, fresh squeezed
  • 1 clove garlic, finely minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon white pepper
  • 1/2 tsp parsley


Blend ingredients together in a jar and store in the refrigerator.

This recipe makes 5 servings.

***Nutritional Information***

calories 34

fat 0.1 g

cholesterol 1mg

sodium 271 mg

carbohydrates 5 g

fiber 1 g

protein 3 g

Low Fat Balsamic Dressing


  • 1 cup plain low-fat yogurt or 1 cup nonfat yogurt
  • 1/2 tbsp water
  • 1 1/2 tbsp Dijon mustard
  • 1 1/2 tbsp balsamic vinegar
  • 1 tsp minced garlic


Place a colander into a bowl.

Line colander with 4 layers of cheesecloth. Allow cheesecloth to extend over sides.

Spoon yogurt into colander.

Cover loosely with plastic wrap and refrigerate 12 hours.

Spoon drained yogurt into bowl, discard liquid in the bowl.

Add water, mustard, vinegar and garlic.

Stir well.

Drizzle dressing over salad and toss to coat.

Store remaining dressing in refrigerator.

Makes 4 servings.

***Nutritional Information***

Low Fat Avocado Dressing


  • 1 clove garlic
  • 2 tsp honey
  • 2 tbsp cilantro
  • 1 avocado
  • 3/4 c. milk or rice/soy milk
  • 3 tbsp lime juice or about 3 wedges
  • 2 tbsp cider vinegar


Mash avocado with a potato masher until creamy.

Add all ingredients and blend well.

Store in refrigerator.

Makes approximately 12 servings.

***Nutritional Information***
calories 38
fat 3 g
cholesterol 1 mg

carbohydrates 4 g
sodium 9 mg
fiber 1 g
protein 1 g

Low Fat Greek Yogurt Ranch Dressing


3/4 cup fat free unflavored Greek yogurt

3/4 cup fat free sour cream

1/3 cup light mayonnaise

1 tsp finely minced garlic

1 tsp onion flakes

1 tsp salt

1/2 tsp black pepper

1 tbsp. white balsamic vinegar

2 cups low fat buttermilk


In a bowl combine all but the last two ingredients. Make sure to mix well.

Add vinegar and stir well.

Add buttermilk and stir well.

Refrigerate overnight before using. Flavors will become bolder and mingled.

*****Nutritional Information, per 1/4 cup serving*****

fat 2.0 g

carbs 5.5 g

protein 3.4 g

sodium 288.8 g

calories 52.3

Low Fat Citrus Salad Spray


  • 1/3 cup fresh orange juice
  • 1/4 tablespoons fresh lime juice
  • 4 tablespoons fresh cilantro, very finely minced
  • 3 tablespoons fresh mint, very finely minced
  • 1 pinch cayenne pepper


Place all ingredients in a spray bottle and shake well to blend.

Makes several servings depending on how much you use each time.

***Nutritional Information, for 6 squirts***

fat 2.9 g

cholesterol 0 mg

carbohydrates 25 g

sodium 27 mg

fiber 3 g

protein 4 g

Which low fat salad dressing would you most likely try?

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    • KoffeeKlatch Gals profile image

      Susan Haze 5 years ago from Sunny Florida

      pstraubie, I like these dressing. They have enough flavor so you feel you aren't missing anything. Thanks for the angels, I need them.

    • pstraubie48 profile image

      Patricia Scott 5 years ago from sunny Florida

      This collection of low fat dressings is just what I need. I usually do not use salad dressing but because these are so much lower in fat I have bookmarked this to come back to later.

      Thanks for sharing.

      Sending you some Angels this morning...on this 29th day of 2013. :) ps

    • KoffeeKlatch Gals profile image

      Susan Haze 5 years ago from Sunny Florida

      SweetiePie, thanks. I hope you try them.

      kashmir56, I'm glad you like them. Thanks for the vote and sharing.

    • KoffeeKlatch Gals profile image

      Susan Haze 5 years ago from Sunny Florida

      vespawoolf, I love salads, I eat themm all year long. After a while it gets boring to have the same dressing over and over. I'm glad you will be tryin g them.

      hawaiianodysseus, You are quite welcome. I hope you try them.

    • kashmir56 profile image

      Thomas Silvia 5 years ago from Massachusetts

      Love this great low fat dressing and will give it a try !

      Vote up and more !!! SHARING !

    • SweetiePie profile image

      SweetiePie 5 years ago from Southern California, USA

      Great ideas for saving calories on salad dressing.

    • hawaiianodysseus profile image

      Hawaiian Odysseus 5 years ago from Southeast Washington state

      Oh, these low calorie salad dressings are the bomb! Thanks for sharing the recipes, KoffeeKlatchGals! Aloha!

    • vespawoolf profile image

      vespawoolf 5 years ago from Peru, South America

      I've bookmarked this for future reference. We're just starting summer here in Peru so we're eating more salads and I tend to get into a rut on the salad dressings--often just balsamic and olive oil. We have lots of avocadoes here so that one will be great. I also love cucumber and yogurt. It sounds so Mediterranean! These look yummy. Thanks so much for the reminders about caring for our health with low-fat eating.