5 Delicious and Nutritious Dressing Recipes to Elevate Your Salads & Improve Your Health

We all know that including vegetables and fruit in our diet can benefit our health, and salads are a great way to add them in.

But in order to actually eat more salads, you need to enjoy them -- and one way to do this is to top them with a dressing you love. A good dressing can bring a salad’s flavor to the next level, and better yet, it can boost your health too.

If you have diabetes, you likely are mindful about what you consume and how it affects your blood sugar and overall health. One of the best ways to elevate your salads while ensuring you’re making healthy choices is to go beyond the store-bought dressings and try making your own (I promise you can do it!). 

Why You Should Make Your Own Salad Dressing 

There are many positives to making salad dressing at home. The first is flavor and overall quality. Making your own dressing at home can be worth doing simply because it tastes better. You can incorporate fresh ingredients and customize your creation with your favorite herbs, spices, and seasonings.

Second, it can be cost-effective. Many store-bought dressings, particularly specialty ones that may tout themselves as healthier options, can be pricey.  Depending on the ingredients you use, making dressing at home can be more affordable, and many recipes include common ingredients you likely already have.

Last, and definitely not least, are the health benefits. Making your own salad dressing allows you to decrease or avoid certain ingredients while also adding in more nutritious ones. 

For instance, in store-bought dressings, you’re likely to see higher levels of both sugar and sodium, especially if it’s a fat-free dressing. Of course, too much of either of these can have negative effects on your body, such as spiking your blood sugar or contributing to high blood pressure. At home, you have full control over the amount of sugar and salt you add, and you also have the choice to use the highest-quality ingredients you can get your hands on.

As another example, when you make your own salad dressing, you have the opportunity to incorporate ingredients with anti-inflammatory effects. 

Internal chronic inflammation in the body is linked with type 2 diabetes and can cause harm to organs and tissues over time. Many fruits and vegetables are considered anti-inflammatory, as are certain oils such as olive oil and avocado oil. Choosing these oils for your dressings over other options is one way to help combat chronic inflammation. 

This article includes five dietitian-approved salad dressing recipes for you to try. Many of these contain ingredient swaps to make them more nutritious compared to a traditional or store-bought version.

Keep reading to learn about some nutrition benefits of key ingredients in these recipes.  

Benefits of Dressing Ingredients 

Oil

Oil is the base for many salad dressings. As a fat, it has minimal impact on blood sugar levels and can even help your body absorb certain nutrients from the vegetables in your salad. However, not all cooking oils are created equal.  

One of the most popular oils used in store-bought salad dressings is soybean oil, but there are other much more nutritious options out there.

Extra-virgin olive oil is widely considered to be one of the healthiest cooking oils. Another popular option is avocado oil (specifically cold-pressed or unrefined avocado oil). 

These two oils are nutritionally similar and contain notable nutrients like vitamin E, omega-3 fatty acids, and oleic acid, an omega-9 fatty acid. These contribute to the oils’ anti-inflammatory nature and also have other roles in the body – for example, vitamin E helps support the immune system, while the fatty acids may promote improved cardiovascular health.   

Several of the recipes below include either olive or avocado oil, while sesame oil is used in the sesame ginger dressing. Although it is not as high in omega-3s, sesame oil contains antioxidants which help fight against damage to cells from free radicals.

Avocado

Avocados are a very nutrient-dense food. As previously mentioned, they contain high amounts of healthy fatty acids and other beneficial vitamins and minerals.

In addition to being used in the form of avocado oil, fresh avocados are a great addition to many recipes, like the cilantro lime avocado dressing recipe below. Fresh avocado also has a good amount of fiber to support gastrointestinal health and help keep you feeling full.

Greek yogurt

The ranch dressing below uses Greek yogurt as its base, which adds extra nutrients and protein to this recipe without compromising on the characteristic creaminess of ranch dressing.

Hummus

The Caesar dressing recipe below has a key secret ingredient: hummus. You can use your favorite brand or easily blend up your own hummus using garbanzo beans.

The hummus gives the dressing a creamy texture and bumps up the protein, fiber, and micronutrient content. In addition, the combination of the protein in the hummus with the fat in the oil helps fill you up while also helping keep your blood sugar stable. 

5 Healthy Dressing Recipes to Try

Are you ready to start making your own salad dressing? Take a look at the list below to find a recipe that suits you. Clicking the name of each dressing will take you to the recipe’s website. Each option is quick to whip up and includes wholesome ingredients. A suggested salad pairing for each dressing is also included.

Healthy Greek Yogurt Ranch Dressing from Ambitious Kitchen 

Ranch dressing is a favorite for many people. Traditional versions are often high in sodium and are usually made with a base of mayonnaise, sour cream, and/or buttermilk. This version is extra nutritious with its Greek yogurt base while still having that distinct ranch flavor and creaminess. 

Try it with: Romaine lettuce or spring greens topped with raw veggies like tomatoes, cucumbers, and radishes.

Cilantro Lime Avocado Dressing from Green Healthy Cooking

Avocado gives richness to this recipe and pairs with cilantro and lime for a bright, fresh dressing. With only five ingredients (including salt and water), this recipe couldn’t be simpler, and allows the flavors of each ingredient to shine.

Try it with: A Southwestern-style salad of greens with toppings such as corn, black beans, and bell peppers

5-Minute Vegan Caesar Dressing  from Minimalist Baker

Caesar salad is a classic, and this unique plant-based version is much more nutritionally dense than the traditional Caesar dressing. The main ingredient in this recipe is hummus, which not only packs an extra nutrition punch, but keeps the ingredient list short and simple. In lieu of the traditional anchovies, capers give this recipe a salty, savory, Caesar flavor. 

Try it with: Romaine lettuce with some roasted chickpeas on top for an extra crouton-like crunch.

Sesame Ginger Dressing Recipe  from Love and Lemons

If you’re looking for a dressing that’s savory and slightly sweet, give this one a try. It will go well with many salads and would also work great as a sauce to top main dishes. This recipe contains soy sauce – use a low-sodium version to cut the salt content. 

Try it with: Shredded cabbage and carrots for a tasty slaw.

Honey Mustard Dressing from Eating Bird Food

Want a dressing that’s on the sweeter side? Honey mustard is a tasty option that doubles as a dip for other foods. This recipe has a short and straightforward ingredient list including lemon juice, apple cider vinegar, and of course some honey and mustard. It also calls for some oil to add a creamy texture and some healthy fat.

Try it with: A spinach salad topped with fresh berries and chopped walnuts or pecans.

I hope this post has inspired you to try something new in your kitchen - enjoy!