5 healthy dressings

Learn how to make 5 healthy dressings to take your salads and bowls to the next level.

A salad without dressing just isn’t the same.

Whether you prefer something light and zesty or bold and spicy, a good dressing can take your meal to the next level.

But here’s the thing—dressings can also make or break a dish.

If they’re too strong, they can overpower the other ingredients.

And if they’re packed with sugar or unhealthy fats, they can turn your healthy meal into a calorie bomb.

That’s why it’s important to choose healthy salad dressings that complement your food, not sabotage it.

Think of dressings like the accessories of your dish—just like the wrong shoes can ruin a great outfit, the wrong dressing can ruin your meal.

In this post, you’ll find 5 healthy dressing ideas you can use for salads, veggie bowls, grilled meats, or even fish.

These recipes are light, flavorful, and easy to prepare at home. They’ll bring out the best in your ingredients—without piling on extra calories.

 

These top 5 healthy dressings can make the difference, just choose the correct option!

 

5 healthy dressings: Number 1. Oil-Free Tahini and Lemon Dressing

This creamy, tangy dressing is perfect for salads and grain bowls. It’s completely oil-free but packed with flavor.

Ingredients:

• 1 tablespoon tahini

• 2 tablespoons water

• Juice of half a lemon

• 1 teaspoon soy sauce

• A pinch of garlic powder (or ½ fresh garlic clove, finely crushed)

Instructions: Whisk all the ingredients together until smooth. You won’t need salt—the soy sauce provides enough. Adjust the water for your desired consistency.

 

 

This dressing pairs perfectly with bowls and salads made with fresh vegetables and greens like lettuce, tomato, radish, red onion, beetroot, red cabbage, carrot, arugula, and cucumber. The nutty flavor of tahini (a sesame seed paste) adds a unique depth and blends beautifully with these crisp, raw ingredients.

For a simple healthy dressing ask for extra virgin oil

 

5 healthy dressings: Number 2. Classic Vinaigrette

No list of healthy homemade dressings would be complete without the timeless classic: vinaigrette. It’s quick, versatile, and perfect for nearly every kind of salad.

Ingredients:

• Extra virgin olive oil

• Your choice of vinegar: white wine, sherry, balsamic, or apple cider

• A pinch of salt

Optional add-ins:

• Dijon mustard for extra flavor

• Freshly ground pepper (white, black, or mixed)

• Seeds like sunflower, pumpkin, sesame, or chia for a crunchy finish

This dressing goes especially well with leafy greens like arugula, romaine, and even avocado-based salads.

 

 

 

These 5 healthy dressings won’t add extra calories to your diet

 

5 healthy dressings: Number 3. Teriyaki Sauce

This lighter version of teriyaki sauce is cooked but still quick and easy to make. It’s a great way to add a rich, umami flavor to your dishes without unnecessary sugars or additives.

Ingredients:

• Soy sauce

• Rice vinegar

• Ground ginger

• Sesame oil

• Tapioca flour (to thicken, dissolved in water)

• Birch sugar (xylitol) for natural sweetness

Instructions:
Mix all ingredients in a pan and cook until it boils. Let it cool before serving.

This dressing is ideal for Vietnamese spring rolls, grilled meats, stir-fried vegetables, or bowls with quinoa, brown rice, or legumes.

 

5 healthy dressings: 4. Asian-Style Dressing

This Asian-inspired dressing is light, zesty, and packed with flavor—perfect for adding a fresh twist to your meals.

Ingredients:

• Soy sauce

• Rice vinegar

• Orange juice

• Lemon juice

• Grated ginger

• Toasted sesame seeds

It’s an excellent match for brown rice bowls, tempura vegetables, woks with chicken or pork, or even sushi and sashimi. If you’re making red tuna tataki at home, this is the perfect sauce to serve it with.

 

 

 

5 healthy dressings: 5. Fresh Yogurt and Cucumber Dressing

Perfect for summer, this cool and creamy dressing is refreshing and full of flavor.

Ingredients:

• Greek yogurt

• Olive oil

• Lemon juice

• Fresh mint

• Grated cucumber

• Salt and pepper to taste

To make it thicker, let the grated cucumber sit in a strainer for a few minutes to remove excess water. This dressing is similar to tzatziki and pairs beautifully with raw veggies, tomatoes, or a tray of crudités. Add some boiled eggs, and you’ve got a healthy, satisfying appetizer.

 

These 5 healthy dressings recipes are quick to prepare and will help you transform any salad or bowl into something delicious, without adding tons of extra calories. Whether you’re prepping a fresh lunch, a colorful veggie bowl, or a light appetizer, the right dressing can make all the difference.

Give them a try and let me know which one becomes your favorite!

 

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• Buddha Bowl
• Napa Valley Salad