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5 Low-sodium Salad Dressing Ideas Recipe5 Low-sodium Salad Dressing Ideas


low sodium salad dressings

How you choose to dress your salad determines whether you eat a nutrient-rich meal or a high-sodium disaster. Here are 5 flavorful, low-sodium salad dressing ideas:

  1. Greek yogurt. For a creamy dressing with only 56 mg of sodium, combine two tablespoons of plain Greek yogurt with one teaspoon of crumbled feta cheese. Stir in one tablespoon of chopped, fresh dill. For a thinner dressing add one teaspoon of buttermilk for an additional 5 mg of sodium. Calories: 32 with buttermilk

  2. Fresh herbs. Herbs add so many flavors to a dressing that you will never miss the sodium. Combine one tablespoon of extra virgin olive oil, one teaspoon of white wine vinegar, and a tablespoon of chopped fresh herbs such as cilantro, parsley, and rosemary. The result is a flavorful dressing with fewer than 5 mg of sodium. Calories: 121

  3. Balsamic vinegar and berries. This dressing contains fewer than 5 mg of sodium. Smash two tablespoons of berries with a fork. Add one tablespoon of balsamic vinegar and two teaspoons of extra virgin olive oil. Calories: 98

  4. Citrus fruits. Combine the juice of half of an orange, two teaspoons of extra virgin olive oil, and one teaspoon of apple cider vinegar, and dress your salad with fewer than 5 mg of sodium. Lemon or lime juice also makes a delicious, slightly tart, substitute for the orange. Calories: 93

  5. Honey and mustard. It is possible to have your favorite honey mustard combination in a salad dressing with only 120 mg of sodium. Stir together one teaspoon Dijon mustard, one teaspoon apple cider vinegar, 1 teaspoon honey, and two teaspoons extra virgin olive oil. Calories: 106

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
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