When it comes to cooking, one of the most important considerations for many of us is the amount of sodium in our recipes. High levels of sodium can be detrimental to our health, especially for those with conditions like hypertension or heart disease. However, this doesn’t mean we have to sacrifice flavor for the sake of our health. In fact, there are countless delicious and healthy low-sodium salad dressing options out there just waiting to be discovered.
In this article, we’ll explore 18 refreshing low sodium salad dressing recipes that are sure to please even the most discerning palates. From tangy vinaigrettes to creamy dressings, these recipes use a variety of ingredients like citrus fruits, herbs, and spices to add flavor without adding excess salt. Whether you’re a health-conscious foodie or just looking for some inspiration for your next meal, we’ve got you covered.
Lemon Garlic Low Sodium Vinaigrette
Add a burst of citrusy flavor to your salads, veggies, or grains with this refreshing lemon garlic vinaigrette, carefully crafted to be low in sodium. This recipe makes about 1 cup, perfect for a week’s worth of dressings.
Ingredients:
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 3 cloves garlic, minced
– 2 tablespoons white wine vinegar (or apple cider vinegar)
– 1 teaspoon Dijon mustard
– Salt-free seasoning blend (e.g., herbs and spices) to taste
Instructions:
1. In a small bowl, whisk together lemon juice, garlic, vinegar, and Dijon mustard until smooth.
2. Slowly pour in olive oil while continuously whisking the mixture until well combined.
3. Season with salt-free seasoning blend as desired.
4. Refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This vinaigrette is best served chilled or at room temperature.
Herbed Yogurt Low Sodium Dressing
A refreshing and healthy salad dressing option that’s perfect for those looking to reduce their sodium intake. This herby yogurt-based dressing is a great alternative to traditional vinaigrettes.
Ingredients:
– 1 cup plain low-fat yogurt
– 2 tablespoons chopped fresh parsley
– 2 tablespoons chopped fresh dill
– 1 tablespoon lemon juice
– 1/2 teaspoon salt-free seasoning blend (such as herbs and spices)
– 1/4 cup water
Instructions:
1. In a blender or food processor, combine yogurt, parsley, dill, lemon juice, and salt-free seasoning blend. Blend until smooth.
2. With the blender or food processor running, slowly add the water and continue blending until well combined.
3. Taste and adjust seasoning as needed.
Cooking Time:
– 5 minutes to prepare
– No cooking required
Balsamic Honey Mustard Low Sodium Dressing
Elevate your salads with this sweet and tangy dressing, perfect for those watching their sodium intake.
Ingredients:
– 1/2 cup low-sodium mayonnaise
– 1/4 cup balsamic vinegar
– 2 tablespoons honey
– 2 tablespoons Dijon mustard
– 1 teaspoon apple cider vinegar
– 1/2 teaspoon salt-free seasoning blend (or to taste)
– 1 tablespoon water
Instructions:
1. In a small bowl, whisk together mayonnaise, balsamic vinegar, and honey until smooth.
2. Add the Dijon mustard, apple cider vinegar, and salt-free seasoning blend; whisk until well combined.
3. Gradually add the water, whisking until the dressing reaches your desired consistency.
4. Taste and adjust the seasoning as needed.
Cooking Time: None! This is a quick and easy recipe that’s ready in minutes.
Avocado Lime Low Sodium Creamy Dressing
This refreshing dressing is perfect for those looking for a healthier alternative to traditional creamy dressings. With the creamy richness of avocado and the brightness of lime, this recipe is sure to become a staple in your kitchen.
Ingredients:
– 2 ripe avocados
– 1/4 cup freshly squeezed lime juice
– 1/4 cup plain Greek yogurt
– 2 tablespoons olive oil
– 1 teaspoon Dijon mustard
– Salt-free seasoning blend (to taste)
– Water (as needed)
Instructions:
1. Peel and pit the avocados and place them in a blender or food processor.
2. Add lime juice, Greek yogurt, olive oil, and Dijon mustard to the blender.
3. Blend on high speed until smooth and creamy, adding water as needed to achieve desired consistency.
4. Season with salt-free seasoning blend to taste.
5. Refrigerate for at least 30 minutes before serving.
Cooking Time: None
Apple Cider Vinegar Low Sodium Dressing
This recipe offers a delicious and healthy alternative to traditional salad dressings, with the added benefits of apple cider vinegar’s digestive properties. This dressing is perfect for those looking to reduce their sodium intake.
Ingredients:
– 1/2 cup plain Greek yogurt
– 1/4 cup apple cider vinegar
– 1 tablespoon honey
– 1 teaspoon Dijon mustard
– 1/2 teaspoon salt-free seasoning blend (or homemade mix of herbs and spices)
– 1/4 cup water
– Fresh parsley or dill, chopped (optional)
Instructions:
1. In a blender or food processor, combine yogurt, apple cider vinegar, honey, Dijon mustard, and seasoning blend. Blend until smooth.
2. Add water and blend until the desired consistency is reached.
3. Taste and adjust sweetness or tanginess as needed.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Just before serving, garnish with chopped parsley or dill if desired.
Cooking Time: None! This dressing is ready to use straight from the fridge.
Low Sodium Tahini Lemon Dressing
This creamy and tangy dressing is a great alternative to traditional vinaigrettes, perfect for salads or as a dip. With only 100mg of sodium per serving, you can enjoy the flavor without worrying about your blood pressure.
Ingredients:
– 1/2 cup tahini
– 1/4 cup freshly squeezed lemon juice
– 2 tablespoons apple cider vinegar
– 1 tablespoon honey
– 1/2 teaspoon Dijon mustard
– 1/2 teaspoon garlic powder
– Salt-free seasoning blend (optional)
Instructions:
1. In a blender or food processor, combine tahini, lemon juice, apple cider vinegar, and honey. Blend until smooth.
2. Add Dijon mustard and garlic powder. Blend until well combined.
3. Taste and adjust seasoning as needed with salt-free seasoning blend.
4. Transfer to an airtight container and refrigerate for up to 1 week.
Cooking Time: None
Fresh Basil and Olive Oil Low Sodium Dressing
This refreshing dressing is perfect for topping salads or using as a marinade for grilled meats and vegetables. With its bright, herby flavor from fresh basil and the richness of olive oil, you’ll be hooked!
Ingredients:
– 1/2 cup freshly chopped basil leaves
– 1/4 cup extra virgin olive oil
– 2 tablespoons apple cider vinegar or white wine vinegar
– 1 teaspoon Dijon mustard
– Salt-free seasoning blend (or to taste)
– 1 tablespoon water
Instructions:
1. In a small bowl, combine chopped basil, olive oil, vinegar, and Dijon mustard.
2. Whisk until smooth and well combined.
3. Add salt-free seasoning blend and whisk again.
4. Add water and whisk until the dressing reaches your desired consistency.
Cooking Time: None! This is a quick and easy recipe that’s ready to use in just a few minutes.
Low Sodium Greek Yogurt Ranch Dressing
This creamy and tangy dressing is a great alternative to traditional ranch dressings, packed with flavor while keeping sodium levels low. Perfect for salad lovers, this recipe uses Greek yogurt as a base to reduce sodium content without sacrificing taste.
Ingredients:
– 1 cup plain low-fat Greek yogurt
– 2 tablespoons freshly chopped parsley
– 2 tablespoons fresh dill weed
– 1 tablespoon lemon juice
– 1/2 teaspoon garlic powder
– 1/4 teaspoon onion powder
– 1/4 teaspoon paprika
– Salt-free seasoning blend (to taste)
– 1/4 cup low-sodium buttermilk or plain nonfat milk
Instructions:
1. In a bowl, whisk together Greek yogurt, parsley, dill weed, lemon juice, garlic powder, onion powder, and paprika until smooth.
2. Add salt-free seasoning blend to taste and whisk well.
3. Stir in low-sodium buttermilk or plain nonfat milk until combined.
4. Refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None
Orange Ginger Low Sodium Vinaigrette
Elevate your salads with this refreshing and tangy vinaigrette, perfect for those watching their sodium intake. This citrusy condiment combines the sweetness of oranges with the spiciness of ginger.
Ingredients:
– 1/2 cup freshly squeezed orange juice
– 1/4 cup apple cider vinegar or other low-sodium vinegar
– 2 tablespoons olive oil
– 2 teaspoons grated fresh ginger
– 1 teaspoon Dijon mustard (make sure it’s low-sodium)
– Salt-free seasoning blend (such as Mrs. Dash) to taste
Instructions:
1. In a small bowl, whisk together orange juice, vinegar, and Dijon mustard until well combined.
2. Add olive oil and grated ginger; whisk until smooth.
3. Taste and adjust seasoning with salt-free seasoning blend as needed.
4. Store in an airtight container in the refrigerator for up to 5 days.
Cooking Time: None! This vinaigrette is ready to use immediately.
Low Sodium Miso Sesame Dressing
Elevate your salads and sandwiches with this creamy, savory dressing that’s surprisingly low in sodium! Made with wholesome ingredients and a hint of umami flavor from miso paste, this recipe is perfect for those looking to reduce their sodium intake.
Ingredients:
– 2 tablespoons low-sodium soy sauce (10% less sodium than regular)
– 1 tablespoon white miso paste
– 2 tablespoons tahini
– 2 tablespoons rice vinegar
– 1/4 cup water
– 1 teaspoon sesame oil
– 1/2 teaspoon grated ginger
– Salt-free seasoning blend to taste
Instructions:
1. In a blender or food processor, combine soy sauce, miso paste, tahini, and rice vinegar.
2. Blend until smooth, adding water as needed to achieve desired consistency.
3. Stir in sesame oil, grated ginger, and salt-free seasoning blend.
4. Refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This dressing is ready when you are.
Tomato Basil Low Sodium Dressing
This Tomato Basil Low Sodium Dressing recipe brings the taste of summer to your salads, sandwiches, and more, all while keeping sodium levels in check.
Ingredients:
– 1 cup plain Greek yogurt
– 1/2 cup freshly chopped tomatoes (about 2 medium)
– 2 tablespoons freshly chopped basil leaves
– 1 tablespoon lemon juice
– 1 teaspoon Dijon mustard
– 1/4 teaspoon garlic powder
– Salt-free seasoning blend to taste (optional)
Instructions:
1. In a blender or food processor, combine yogurt, tomatoes, basil, lemon juice, and Dijon mustard.
2. Blend until smooth, stopping to scrape down sides as needed.
3. Add garlic powder and salt-free seasoning blend (if using) and blend until well combined.
4. Taste and adjust seasoning if desired.
Cooking Time: 5 minutes
Yield: Approximately 1 1/2 cups dressing
Low Sodium Creamy Dijon Mustard Dressing
A delicious and healthier alternative to traditional creamy dressings, this Low Sodium Creamy Dijon Mustard Dressing is perfect for those looking to reduce their sodium intake without sacrificing flavor.
Ingredients:
– 1/2 cup low-fat plain Greek yogurt
– 2 tablespoons Dijon mustard (low-sodium)
– 1 tablespoon honey
– 1 tablespoon apple cider vinegar
– 1/4 teaspoon salt-free seasoning blend
– 1/4 cup water
Instructions:
1. In a small bowl, whisk together the yogurt, Dijon mustard, honey, and apple cider vinegar until smooth.
2. Add the salt-free seasoning blend and whisk until combined.
3. Gradually add the water, whisking continuously until the dressing reaches your desired consistency.
Cooking Time: None! This is a quick and easy recipe that’s ready in just a few minutes.
Pomegranate Low Sodium Balsamic Dressing
This refreshing dressing combines the tanginess of balsamic vinegar with the sweetness of pomegranate juice, creating a perfect balance for your salads. With only 10mg of sodium per serving, you can enjoy this dressing without worrying about excess salt.
Ingredients:
– 1/2 cup balsamic vinegar (low sodium)
– 1/4 cup pomegranate juice
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– 1 teaspoon Dijon mustard
– 1/2 teaspoon honey
– Salt-free seasoning blend (to taste)
Instructions:
1. In a blender or food processor, combine balsamic vinegar, pomegranate juice, olive oil, apple cider vinegar, and Dijon mustard.
2. Blend until smooth and emulsified.
3. Add honey and salt-free seasoning blend; blend until well combined.
4. Taste and adjust sweetness or flavor as needed.
5. Store in an airtight container at room temperature for up to 1 week.
Cooking Time: None
Low Sodium Cilantro Lime Dressing
This refreshing dressing combines the bright flavors of cilantro and lime juice with a hint of garlic, perfect for salads, grilled meats, or as a dip.
Ingredients:
– 1/2 cup plain Greek yogurt
– 1/4 cup freshly chopped cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 clove garlic, minced
– 1 tablespoon low-sodium soy sauce
– Salt-free seasoning blend (optional)
– 1/4 teaspoon black pepper
Instructions:
1. In a blender or food processor, combine yogurt, cilantro, lime juice, and garlic. Blend until smooth.
2. Add soy sauce, salt-free seasoning blend (if using), and black pepper. Blend until well combined.
3. Taste and adjust seasoning as needed.
4. Refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None required! Just chill and serve.
Roasted Garlic Low Sodium Caesar Dressing
Elevate your salad game with this rich and creamy roasted garlic low sodium Caesar dressing, perfect for those watching their salt intake. This recipe is a game-changer for flavor without sacrificing taste.
Ingredients:
– 4-6 cloves of roasted garlic (see roasting instructions below)
– 1/2 cup plain Greek yogurt
– 1/4 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– 2 cloves of fresh parsley, chopped
– 1 teaspoon Dijon mustard
– Salt-free seasoning blend (to taste)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Roast garlic by wrapping cloves in foil and baking for 30-40 minutes or until soft and mashed.
3. In a blender, combine roasted garlic, Greek yogurt, lemon juice, olive oil, parsley, Dijon mustard, and salt-free seasoning blend.
4. Blend on high speed until smooth and creamy.
5. Refrigerate for at least 30 minutes to allow flavors to meld together.
Cooking Time: None, as this is a dressing recipe!
Low Sodium Maple Dijon Vinaigrette
Elevate your salads with this sweet and tangy vinaigrette, perfect for those looking to reduce their sodium intake. This recipe uses a combination of maple syrup and Dijon mustard to create a rich and flavorful dressing.
Ingredients:
– 2 tablespoons apple cider vinegar
– 1 tablespoon low-sodium soy sauce (or tamari)
– 1 tablespoon pure maple syrup
– 1 teaspoon Dijon mustard
– 1/4 teaspoon salt-free seasoning blend (optional)
Instructions:
1. In a small bowl, whisk together apple cider vinegar and low-sodium soy sauce until well combined.
2. Add the pure maple syrup and whisk until smooth.
3. Stir in the Dijon mustard and salt-free seasoning blend (if using).
4. Taste and adjust the dressing as needed to achieve your desired level of sweetness and tanginess.
Cooking Time: None
Spicy Peanut Low Sodium Dressing
Elevate your salads with this creamy and spicy peanut dressing that’s surprisingly low in sodium! Perfect for those watching their salt intake, this recipe is a game-changer.
Ingredients:
– 1/2 cup natural peanut butter
– 1/4 cup plain Greek yogurt
– 2 tablespoons soy sauce (low-sodium)
– 2 tablespoons apple cider vinegar
– 1 tablespoon honey
– 1 teaspoon grated ginger
– 1/2 teaspoon garlic powder
– 1/4 teaspoon red pepper flakes (adjust to taste)
– Salt-free seasoning blend (optional)
Instructions:
1. In a blender or food processor, combine peanut butter, Greek yogurt, soy sauce, apple cider vinegar, honey, grated ginger, and garlic powder.
2. Blend until smooth, stopping to scrape down the sides as needed.
3. Add red pepper flakes and blend until well combined.
4. Taste and adjust seasoning as desired. If too thick, add a little water. If not spicy enough, add more red pepper flakes.
5. Refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This dressing is ready to use straight away.
Low Sodium Raspberry Vinaigrette
Perfect for those looking to reduce their sodium intake without sacrificing flavor, this vinaigrette is a delicious and healthy addition to any salad or dish. With its sweet and tangy taste, it’s sure to become a new favorite.
Ingredients:
– 1/2 cup raspberry jam (low-sodium)
– 1/4 cup apple cider vinegar
– 1/4 cup olive oil
– 1 tablespoon Dijon mustard
– 1 teaspoon honey
– Salt-free seasoning blend (or your preferred seasoning)
Instructions:
1. In a small bowl, whisk together raspberry jam and apple cider vinegar until smooth.
2. Slowly pour in the olive oil while continuously whisking until well combined.
3. Add the Dijon mustard and honey; whisk until smooth.
4. Season with salt-free seasoning blend to taste.
Cooking Time: None
Yield: 1 cup (enough for 4-6 salads)
Summary
Looking for healthy and delicious salad dressing options? Look no further! This article features 18 refreshing low sodium salad dressing recipes that are perfect for those watching their salt intake. From classic vinaigrettes to creamy dressings, these recipes use a variety of ingredients like lemon, garlic, yogurt, and herbs to add flavor without adding excess salt. Whether you’re in the mood for something tangy, sweet, or savory, there’s a low sodium salad dressing recipe here that’s sure to please.
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