15 BLow-Sodium Salad Dressing Recipes (2024)

These low-sodium salad dressing recipes will make you look forward to eating your greens.

From Greek vinaigrette to Thousand Island dressing, you’ll find all the classic staples on this list. Except for one thing: they’re all low in salt.

15 BLow-Sodium Salad Dressing Recipes (1)


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That’s right, you don’t need a sodium-packed dressing to enjoy a delicious salad.

Many store-bought dressings are practically bottled salt mines, and while they taste good, homemade dressing tastes even better.

So if you’re looking to be a little kinder to your blood pressure without sacrificing flavor, try one of these low-sodium salad dressing recipes.

1. Low-Sodium White Balsamic Vinaigrette

Ready to leave salt in the dust?

This delightful concoction contains a mere 1 mg of sodium per serving, putting those other pesky bottled dressings to shame.

You can use whatever you have on hand to make this versatile vinaigrette.

Have some extra oregano or some smoked paprika kicking around? Toss them in!

It also stores like a dream. When you’re ready to use it, just give it one quick shake, and it’s ready to dress your salad in style.

2. Low-Sodium Italian Dressing and Marinade

This dressing will enchant any boring bowl of greens with a zesty flavor.

And it’ll do so without making your blood pressure soar like a rocket. No added salt here, folks!

It’s excellent on greens, but I think its superpower is as a marinade.

So if you need low-sodium chicken recipes for dinner, use this stuff! You won’t be sorry.

3. Low-Sodium Greek Salad Dressing

Greek salad dressing is one of those underdog vinaigrettes that may not seem all that fancy.


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But once you realize its potential, you’ll keep a full bottle in your fridge at all times.

You can drizzle it on salads, use it as a marinade for meat, or pour it over barbecued veggies.

This fantastic version contains very little sodium but boasts that same classic flavor.

It has a team of ingredients like olive oil, red wine vinegar, lemon juice, and minced garlic.

Your tastebuds will be in for one heck of a treat.

4. Healthy Caesar Dressing

Did you know there’s such a thing as a healthy Caesar dressing?

I know, it almost sounds too good to be true, but I promise this stuff is the real deal.

You create this decadent dressing using a base of Greek yogurt, which adds a supremely creamy texture.

A handful of spices like garlic powder, Dijon mustard, and pepper brighten this baby up.

It creates a flavorful, creamy sauce ready to be slathered onto a bed of romaine.

5. Low-Sodium Ranch Dressing

This low-sodium ranch dressing is about to change your life!

Not only does it contain way less salt than store-bought, but it also tastes better. I know, who would’ve thought?

Mayo and sour cream create a rich base.

Then, dried herbs, including parsley, dill weed, and garlic powder, punch it up with a zingy flavor.

And seriously, aside from salads, what couldn’t this dressing be used on?

Slather it on your sandwiches, drown your pizza in it, the delicious possibilities go on!

6. Low-Sodium French Salad Dressing

Making this low-sodium French dressing could not be easier.

Just toss the ingredients in a jar, tighten the lid, and shake it up!

The ketchup and tomato paste give this dressing a rich body and subtle sweetness.

And the apple cider vinegar brings a nice hint of acidity.

Combined with the garlic, oil, and plentiful spices, you’re looking at one drool-worthy dressing.

7. Homemade Honey Mustard Dressing

If you take a look at a bottle of store-bought honey mustard dressing, you’ll probably see a minimum of 15 ingredients.

Who needs that in their life?

This recipe only contains five simple ingredients: Dijon mustard, honey, apple cider vinegar, yogurt, and olive oil.

It’s much better for you than the store-bought stuff, and the flavor will blow you away.

It’s sweet and tangy with some nice zesty aftertaste to keep things interesting.

8. Low-Sodium Thousand Island Dressing

Thousand Island dressing tastes like comfort in a bottle, but it often comes loaded with fat and salt. That’s where this recipe comes in.

By using low and reduced sodium ingredients, you can create the same flavorful dressing you know and love.

It also tastes more delicious than the bottled stuff.

With the perfect balance of tangy, sweet, and savory flavors, this dressing will take your salads to the next level.

9. Skinny Parmesan Dressing

This skinny Parmesan dressing is the perfect solution for those who love creamy dressings but want to skip the extra calories and fat.

The combination of Greek yogurt, reduced-fat mayo, and low-fat buttermilk makes it a protein-packed option.

The addition of fresh garlic, grated black pepper, and fresh Parmesan gives it a burst of zesty, umami flavor.

10. Red Wine Vinaigrette

This red wine vinaigrette needs to be a staple in your fridge.

It’s incredibly versatile, and you can use it in salads, pasta, roasted veggies, or as a flavorful marinade.

You can make this recipe in minutes using a Mason jar and a little bit of forearm strength to shake up the ingredients.

And the taste is absolutely irresistible. It’s so delicious, you’ll want to drink it straight from the bottle.

11. Best Lemon Vinaigrette

If you’re not a huge salad person, this recipe might change that.

This crave-worthy dressing combines fresh lemon juice, chopped shallot, Dijon mustard, honey, and oil.

All you have to do is mix the ingredients together in a blender and press a button. It doesn’t get much simpler than that, folks!

You’ll fall in love with the bright acidity, mild sweetness, and light texture.

Name any salad combination, and this vinaigrette will make it even better.

12. Low-Sodium Salad Dressing with Apple Cider Vinegar

Apple cider vinegar makes a mean base for salad dressings. The natural sweetness and mild acidity bring a ton of flavor, so you really don’t need many other ingredients.

This recipe just adds sugar, garlic, oil, and Italian seasoning to create a simple, salt-free salad dressing that’s bursting with brightness.

Whether you need a quick and dirty vinaigrette or a simple marinade to liven up chicken, keep this recipe in your back pocket.

13. Champagne Vinaigrette

Do you want your salad to taste like a million bucks? Try whipping up a batch of champagne vinaigrette.

It sounds fancy, but it’s actually super simple to make.

You start with champagne vinegar, which tastes amazing in its own right, then add Dijon mustard, honey, shallots, and olive oil.

After a couple of rounds in the blender, this dressing is ready to shine!

You’ll be blown away by the rich, complex flavors that elevate any bed of greens.

14. Healthy Creamy Avocado Cilantro Lime Dressing

While creamy salad dressings are insanely delicious, they’re usually loaded with fat, salt, and a million ingredients.

But not this bad boy. Using a base of avocado and low-fat sour cream forms an ultra-velvety texture that melts in your mouth.

Cilantro, garlic, and lime juice are all you need to season this dressing.

It contains very little salt but still tastes bright, herbal, and super refreshing.

15. Garlic and Herb Vinaigrette

A good dressing can make all the difference when it comes to livening up a salad, and this garlic and herb vinaigrette does all that and more.

Common pantry items like oil, vinegar, and dried herbs come together.

They create a punchy, zesty dressing that transforms ordinary greens into magic on a plate.

And with no added salt, you can feel extra good about indulging in this zingy elixir.

15 BLow-Sodium Salad Dressing Recipes (2)

15 Homemade Low-Sodium Salad Dressing Recipes

Skip the store-bought stuff and make these low-sodium salad dressing recipes at home! From balsamic to Italian to Greek, there’s a dressing for everyone on this list.


  • Low-Sodium White Balsamic Vinaigrette

  • Low-Sodium Italian Dressing and Marinade

  • Low-Sodium Greek Salad Dressing

  • Healthy Caesar Dressing

  • Low-Sodium Ranch Dressing

  • Low-Sodium French Salad Dressing

  • Homemade Honey Mustard Dressing

  • Low-Sodium Thousand Island Dressing

  • Skinny Parmesan Dressing

  • Red Wine Vinaigrette

  • Best Lemon Vinaigrette

  • Low-Sodium Salad Dressing with Apple Cider Vinegar

  • Champagne Vinaigrette

  • Healthy Creamy Avocado Cilantro Lime Dressing

  • Garlic and Herb Vinaigrette


  • Select your favorite recipe.
  • Organize all the required ingredients.
  • Prep a low-sodium salad dressing in 30 minutes or less!
15 BLow-Sodium Salad Dressing Recipes (3)

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15 BLow-Sodium Salad Dressing Recipes (2024)


What salad dressing has the most sodium? ›

French dressing also loads the sugar into the same size serving. If you're watching sodium, be sure to note the heavyweights in the sodium division — Italian, lite Italian, and thousand island top the chart in terms of sodium content.

What is the number 1 salad dressing? ›

Ranch Dressing

The ranch is hands down America's most beloved salad dressings. It is made from a number of ingredients such as buttermilk, mayonnaise, mustard, garlic, onion, chives, salt, and pepper. A creamier and richer version often features sour cream or yogurt for enhanced taste.

What salad dressing can I eat with high blood pressure? ›

Salad dressings: Prepared salad dressings can be very high in sodium, depending on the dressing type and brand. Be sure to look for the “low-sodium” variety. Reduced-fat ranch dressing is a better choice containing approximately 336 mg sodium for two tablespoons.

Does Thousand Island dressing have a lot of sodium? ›

Thousand island dressing is high in potassium, vitamin K, and sodium. Too much potassium in your diet is dangerous for those with kidney disease while vitamin K has adverse effects for people taking blood thinners.

Is ranch high in sodium? ›

If you are watching your salt intake, you may want to be cautious about consuming ranch dressing. While it is not one of the higher sodium salad dressings, some brands contain as much as 300 milligrams of sodium or more. The American Heart Association suggests that we consume no more than 2,300 milligrams per day.

What to avoid in salad for weight loss? ›

Crunchy Noodles, Wontons, and Tortilla Strips

“Crunchy noodles are like eating chips,” says Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com and author of Read It Before You Eat It. All they add to your salad are calories (around 120 per half cup) and fat (half of those calories, at around 60 grams).

What dressing to put on salad for weight loss? ›

Harris-Pincus explains, "Those looking to follow a lower-carb plan or people watching added sugars would do better avoiding sweeter dressings like Honey Mustard, Thousand Island, French or Catalina, and choose oil and vinegar or a balsamic vinaigrette."

Is it good to eat a salad everyday? ›

There is concern that the body does not easily absorb raw fruits and vegetables. Generally speaking, this has proved false. People who eat salad regularly are much more likely to fulfill their recommended intake of nutrients. Eating a salad every day is healthy because you get vital nutrients, fiber, and good fats.

What is the oldest salad dressing? ›

French dressing is the oldest one on our list, but vinegar and oil dressing goes back nearly two-thousand years to ancient Babylonia.

Is there such a thing as healthy salad dressing? ›

Oil and vinegar.

“This is a great option, because it won't have any added sugar or salt,” says Allers. “But the type of oil is important. Opt for olive or avocado oil over an alternative like canola or soybean oil.” These healthy oils are packed with antioxidants, and can even help lower cholesterol.

What is the most popular salad dressing in restaurants? ›

Ranch dressing is the most popular salad dressing in the USA due to its creamy texture, tangy buttermilk base, and blend of herbs and spices like garlic, onion, dill, and parsley. Its versatility makes it a staple on dinner tables across America.

Does olive Garden dressing have a lot of sodium? ›

"If you choose the Famous House Salad and get the low-fat Italian dressing, the calories are a mere 80 and the sodium is a reasonable 520mg, but if you order the House Salad and get the Italian dressing, the sodium bounds up to 1380mg," said Largeman-Roth.

Is Italian salad dressing high in sodium? ›

One popular brand, for example, contains 330mg sodium in 2 tablespoons. But my heart healthy Italian dressing recipe has just 34mg sodium in 2 tablespoons, making it an excellent salad dressing choice if you have high blood pressure!

Can you eat salad on low sodium diet? ›

Round out your meal with simply prepared fruits and vegetables, which are naturally low in sodium. Ask for steamed vegetables with no sauce, and use a squeeze of lemon to brighten the flavor. 9. Go easy on the cheese, olives, deli meat, and croutons in your salad, and ask for salad dressings on the side.

Does balsamic vinaigrette have a lot of sodium? ›

Canola Oil, Water, Balsamic Vinegar, Sugar, Contains Less Than 2% Of Salt, Distilled Vinegar, Xanthan Gum, Spice, Potassium Sorbate (Preservative), Dried Garlic, Calcium Disodium EDTA (To Protect Flavor), Natural Flavor.


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