6 Healthy Salad Dressing Recipes To Spice Up Your Salads

Ingredients

• 6 tablespoons Extra Virgin Olive Oil (for Lemon Poppy Seed dressing)
• 5 tablespoons Dijon Mustard (1 tbsp each for Lemon Poppy Seed, Maple Balsamic, Citrus Basil, Yogurt Herb, and Yogurt Herb dressings)
• to taste Sea Salt (Used in all dressings)
• 1 tablespoon Poppy Seeds (for Lemon Poppy Seed dressing)
• 1 tablespoon Honey (for Lemon Poppy Seed dressing (optional extra sweetness))
• 1 Lemon (Juice only, for Lemon Poppy Seed dressing)
• 9 tablespoons Avocado Oil (6 tbsp for Maple Balsamic, 3 tbsp for Citrus Basil)
• 1 tablespoon Balsamic Vinegar (for Maple Balsamic dressing)
• 1 tablespoon Maple Syrup (for Maple Balsamic dressing)
• 1 large handful Fresh Basil Leaves (for Citrus Basil dressing)
• to taste Black Pepper (Used in Citrus Basil and Yogurt Herb dressings)
• 3 tablespoons Avocado Oil (for Citrus Basil dressing (already counted above, keep for clarity))
• 1 Sweet Orange (Juice only, for Citrus Basil dressing)
• 2 Lime (1 for Citrus Basil dressing, 1 for Peanut Lime dressing, 1 for Avocado Cilantro dressing)
• 2 tablespoons Mayonnaise (Preferably homemade, for Yogurt Herb dressing)
• 2 tablespoons Plain Greek Yogurt (Unsweetened, for Yogurt Herb dressing)
• 5 tablespoons Water (2 tbsp for Yogurt Herb, 1‑2 tbsp for Peanut Lime, 1‑3 tbsp for Avocado Cilantro)
• 1/4 cup Fresh Herbs (basil, parsley, cilantro, dill) (Finely chopped, for Yogurt Herb dressing (any combination))
• 2 tablespoons Peanut Butter (Smooth, for Peanut Lime dressing)
• 1 teaspoon Fresh Ginger (Grated, for Peanut Lime dressing)
• 1 teaspoon Garlic (Crushed, for Peanut Lime dressing)
• 1 tablespoon Soy Sauce (for Peanut Lime dressing (use low‑sodium if desired))
• 1 teaspoon Sesame Oil (for Peanut Lime dressing)
• 1 small Ripe Avocado (Flesh only, for Avocado Cilantro dressing)
• 1 handful Cilantro (Fresh, for Avocado Cilantro dressing)

Instructions

1. Lemon Poppy Seed Dressing

   Add 6 Tbsp extra‑virgin olive oil, 1 Tbsp Dijon mustard, sea salt to taste, 1 Tbsp poppy seeds, 1 Tbsp honey, and the juice of 1 lemon into a sealable jar. Seal and shake vigorously until emulsified.

   Time: PT2M

2. Maple Balsamic Dressing

   Combine 6 Tbsp avocado oil, 1 Tbsp balsamic vinegar, 1 Tbsp Dijon mustard, and 1 Tbsp maple syrup in a clean sealable jar. Seal and shake until smooth and creamy.

   Time: PT2M

3. Citrus Basil Dressing

   Place a large handful of fresh basil leaves, sea salt and pepper to taste, 1 Tbsp Dijon mustard, 3 Tbsp avocado oil, juice of 1 sweet orange, and juice of 1 lime into a large jar that fits the immersion blender. Blend with the immersion blender until completely smooth and green.

   Time: PT4M

4. Yogurt Herb Dressing

   In a sealable jar add 2 Tbsp homemade mayonnaise, 2 Tbsp plain Greek yogurt, 1 tsp Dijon mustard, sea salt and pepper to taste, 2 Tbsp water, and 1/4 cup freshly chopped herbs (basil, parsley, cilantro, dill or any mix). Seal and shake until fully combined.

   Time: PT3M

5. Peanut Lime Dressing

   Add 2 Tbsp smooth peanut butter, 1 tsp grated ginger, 1 tsp crushed garlic, 1 Tbsp soy sauce, 1 tsp sesame oil, juice of 1 lime, and 1‑2 Tbsp water to a sealable jar. Seal and shake until the mixture is uniform.

   Time: PT2M

6. Avocado Cilantro Dressing

   Scoop the flesh of 1 small ripe avocado into a large jar, add a handful of cilantro, sea salt to taste, juice of 1 lime, and 1‑3 Tbsp water (depending on avocado size). Blend with the immersion blender until smooth and pourable.

   Time: PT4M

7. Final Storage

   Label each jar with the dressing name and date. Store all dressings in the refrigerator. Shake or stir before each use as natural separation may occur.

   Time: PT0M

Nutrition Facts

Calories

120

Protein

2 g

Carbohydrates

4 g

Fat

10 g

Fiber

1 g

Ingredient Substitutions

• Instead of Extra Virgin Olive Oil: Avocado Oil, Canola Oil
• Instead of Dijon Mustard: Whole Grain Mustard, Spicy Brown Mustard
• Instead of Sea Salt: Kosher Salt, Himalayan Pink Salt
• Instead of Poppy Seeds: Sesame Seeds, Chia Seeds
• Instead of Honey: Maple Syrup, Agave Nectar
• Instead of Lemon: Lime Juice, Vinegar
• Instead of Avocado Oil: Extra Virgin Olive Oil, Grapeseed Oil
• Instead of Balsamic Vinegar: Red Wine Vinegar, Apple Cider Vinegar
• Instead of Maple Syrup: Honey, Agave Nectar
• Instead of Fresh Basil Leaves: Fresh Mint, Fresh Parsley
• Instead of Black Pepper: White Pepper, Ground Cayenne
• Instead of Avocado Oil: Olive Oil
• Instead of Sweet Orange: Blood Orange Juice, Mandarin Juice
• Instead of Lime: Lemon Juice
• Instead of Mayonnaise: Greek Yogurt only (omit mayo)
• Instead of Plain Greek Yogurt: Regular Yogurt, Plant‑based Yogurt
• Instead of Water: Unsweetened Almond Milk (for creamier texture)
• Instead of Fresh Herbs (basil, parsley, cilantro, dill): Dried herbs (use less)
• Instead of Peanut Butter: Almond Butter, Tahini
• Instead of Fresh Ginger: Ground Ginger (1/4 tsp)
• Instead of Garlic: Garlic Powder (1/4 tsp)
• Instead of Soy Sauce: Tamari, Coconut Aminos
• Instead of Sesame Oil: Peanut Oil
• Instead of Ripe Avocado: Mashed Silken Tofu (for vegans)
• Instead of Cilantro: Parsley

Equipment Needed

• Sealable Jar (500 ml or larger)
• Immersion Blender (optional)
• Measuring Spoons
• Whisk (optional) (optional)

Critical Steps — Do Not Skip

• Shake sealable jars vigorously until the oil and acid emulsify (Lemon Poppy Seed, Maple Balsamic, Yogurt Herb, Peanut Lime).
• Blend until completely smooth for the Citrus Basil, Yogurt Herb (if using immersion blender), and Avocado Cilantro dressings.

Chef Tips from the Video

• Use freshly squeezed citrus juice for the brightest flavor.
• Taste and adjust salt or sweetener before sealing each jar.
• For a smoother basil dressing, lightly bruise the basil leaves before blending to release oils.

Troubleshooting

Storage

Refrigerator: All dressings keep 5‑7 days in an airtight jar. Avocado cilantro dressing is best used within 2‑3 days due to browning.

Freezer: Not recommended; texture changes on thaw.

Room temperature: Do not store at room temperature for more than 2 hours.

Make-Ahead Tips

• Store each dressing in a clean, airtight jar and shake before serving.
• For the avocado cilantro dressing, add a squeeze of extra lime juice to slow browning if you need to keep it longer.

Frequently Asked Questions