When trying to lose weight, one of the most important things is watching what you eat. The dressing you put on your salad can significantly impact the calories and nutritional value. Choosing the right low-calorie dressing can help your salad be a healthy part of your weight loss diet.
What Makes a Salad Dressing Good for Weight Loss?
The best salad dressings for losing weight are low in calories, fat, and sugar. Some key things to look for include:
- Fewer than 50 calories per 2 tablespoon serving
- No more than 3-4 grams of fat per serving
- Minimal added sugars or sweeteners
- High in nutrients like vitamins, minerals, and antioxidants
Avoid cream-based dressings like ranch, blue cheese, Caesar, and Thousand Island as they are very high in calories and fat. Vinaigrettes made with healthy oils like olive oil are great options.
10 Best Salad Dressings for Weight Loss
1. Lemon Juice
Freshly squeezed lemon juice is one of the simplest low-calorie salad dressing options. With just 20 calories and 0 grams of fat in 2 tablespoons, lemon juice adds great flavor without extra calories.
The tangy citrus flavor pairs well with greens and vegetables. Try using lemon juice on your next green salad, spinach salad, kale salad, or coleslaw.
2. Balsamic Vinegar
Like lemon juice, balsamic vinegar makes a tasty vinaigrette with minimal calories. There are just 20 calories and 0g fat in 2 tablespoons of balsamic vinegar.
For the best flavor, use high-quality thick aged balsamic vinegar. Drizzle it over mixed greens, tomatoes, onions, and fresh mozzarella for an easy Italian-inspired salad.
3. Apple Cider Vinegar
Apple cider vinegar is a healthy dressing choice with few calories and lots of potential health benefits. Research suggests apple cider vinegar may help with weight loss, blood sugar regulation, and digestion.
Make a maple apple cider vinaigrette by whisking together 2 tablespoons apple cider vinegar, 1 tablespoon olive oil, 1 teaspoon maple syrup, and salt and pepper to taste.
4. Red Wine Vinegar
With a distinct tangy and robust flavor, red wine vinegar makes a tasty vinaigrette while keeping calories low. There are 25 calories and 0g fat in 2 tablespoons of red wine vinegar.
For a unique salad, drizzle red wine vinegar over strawberries, goat cheese, and spinach leaves. The sweet and savory flavors pair perfectly together.
5. Rice Vinegar
Rice vinegar has a milder flavor than other vinegars, making it perfect for lighter salad dressings. It has 20 calories and 0g fat per 2 tablespoon serving.
For an Asian-inspired salad, whisk together rice vinegar, sesame oil, ginger, garlic, and soy sauce. Pour over shredded cabbage, carrots, chicken, and chili peppers.
6. Lime Juice
A squeeze of fresh lime juice brings instant brightness and acidity to salads. With just 20 calories and 0g fat per 2 tablespoons, it barely makes a dent in your daily calorie count.
For flavorful tacos or fajitas in a bowl, drizzle lime juice over shredded lettuce, diced chicken, black beans, corn, avocado, cheese, and tortilla strips.
7. Orange Juice
The natural sweetness of fresh orange juice makes a tasty low-calorie dressing. There are 40 calories and 0g fat in 2 tablespoons of orange juice.
Whisk together orange juice, olive oil, mustard, and herbs like thyme or oregano for a citrusy vinaigrette. Serve over baby spinach and shaved fennel.
8. Raspberry Vinaigrette
Store-bought raspberry vinaigrettes are often high in sugar and preservatives. For a lighter option, make your own by mixing raspberry vinegar, olive oil, diced raspberries, shallots, and herbs.
The sweet, tart flavor is delicious drizzled over fruit salads, spinach salads, chicken salads, and greens with feta cheese and nuts.
9. Cinnamon Apple Cider Vinaigrette
For a flavorful autumn salad dressing, whisk up this apple cider vinaigrette. Combine apple cider vinegar, olive oil, diced apples, cinnamon, and maple syrup for a sweet and tangy blend.
Pair it with fall vegetables like Brussels sprouts, butternut squash, pecans or walnuts, cranberries, and mixed greens.
10. Low-Fat Sesame Ginger Dressing
Look for low-fat sesame ginger dressings with around 35-45 calories per 2 tablespoon serving. The nutty sesame flavor and zip of ginger make a tasty Asian vinaigrette.
Drizzle over napa cabbage, carrots, edamame, bell peppers, grilled chicken, and soba noodles for an Asian chicken salad.
Tips for Making Healthy Salad Dressings
Making your own salad dressing at home lets you control exactly what goes into it. Here are some tips for creating flavorful dressings that support your weight loss goals:
- Use oils like olive, avocado, walnut, or flaxseed for healthy fats
- Whisk in vinegar, lemon juice, or orange juice for acidity
- Add mustard, garlic, herbs, and spices for extra flavor
- Emulsify with a little Dijon mustard or yogurt for a creamy texture
- Sweeten sparingly with maple syrup, honey, or fruit purees instead of sugar
- Try blending in vegetables like roasted red peppers or avocado
- Store leftovers in the fridge for up to 1 week
Healthy Salad Ideas for Weight Loss
The vegetables and ingredients you choose for your salad are just as important as the dressing when trying to lose weight. Here are some healthy salad ideas to help you fit more nutrition into fewer calories:
Spinach Avocado Salad
Baby spinach, avocado, cherry tomatoes, red onion, grilled chicken, parmesan cheese, lemon juice dressing
Kale Apple Walnut Salad
Kale, green apple, dried cranberries, walnuts, feta cheese, red wine vinegar dressing
Greek Salad
Romaine lettuce, cucumbers, bell peppers, red onion, kalamata olives, feta cheese, Greek dressing
Autumn Harvest Salad
Mixed greens, roasted butternut squash, brussels sprouts, diced apple, pecans, cider vinaigrette
Chicken Cobb Salad
Romaine lettuce, grilled chicken, hard boiled egg, blue cheese, bacon bits, avocado, tomato, balsamic dressing
Taco Salad
Shredded lettuce, black beans, corn, bell peppers, shredded cheese, avocado, salsa, tortilla strips, lime dressing
Conclusion
Choosing low-calorie, nutrient-dense salad dressings like lemon juice, vinegar, or homemade vinaigrettes made with healthy oils can help make your salads a healthy part of your weight loss diet. Pair your flavorful dressings with lots of fresh vegetables, fruits, lean proteins, nuts and seeds to maximize nutrition in every salad you eat when trying to shed pounds.