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Top 5 Oil-Free Salad Dressing Recipes

 

 

I love oil-free salad dressing recipes. While some oils may be healthier than store bought commercial salad dressing, oil-free salad dressing can provide just as much flavor without all the fat.

There is no nutritional value in oils, and vegetable oils contain no fiber, no minerals and are 100% fat calories. Despite all the hype, there is evidence that even olive oil is not 100% heart healthy.

Two tablespoons of olive oil have 240 calories and are more calorie dense than even pure refined sugar.

Vegetable oils often contain massive amounts of trans fats. Trans fats are associated with many chronic diseases.

Vegetable oils can also raise your risk of cardiovascular disease because any processed oil can injure the endothelium, which is the innermost lining of the artery and the gateway to heart disease. To read more about the the paralysis of arteries from oil, please watch Dr. Michael Greger’s video on Nutrition Facts.

I have told this story before, but it is worth sharing again.

In 2013 I earned my plant-based nutrition certificate, and one of my favorite lectures was run by Dr. John McDougall and Dr. Caldwell Esselstyn.

In that talk, Dr. Esselstyn told a story about one of his patients who had a quintuple bypass surgery.  Following his surgery, Dr. Esselstyn put him on a very strict plant-based diet. His patient immediately went from 210 to 156 pounds.

For 14 years this patient stayed on a plant-based diet and maintained his weight and health when suddenly he began to experience a recurrence of angina. Angina is a type of chest pain caused by the narrowing of heart arteries when there is a decreased blood oxygen supply.

The patient promptly contacted Dr. Esselstyn. He assured Dr. Esselstyn that he was still on his plant-based diet. Dr. Esselstyn was baffled until his patient mentioned one thing.

Here is what Dr. Esselstyn said about it:
“The patient forgot to mention that he was consuming “heart healthy” olive oil in his salads. It was what they call a Eureka moment. Immediately, I advised him to give up the olive oil. He did, and within seven weeks his angina disappeared.”

I don’t have heart disease but in the past overusing oils in salads and when sautéing vegetables was a habit of mine.

Now I rely more on fresh aromatic herbs, vinegar, and citrus juices for flavor. I sauté my vegetables in veggie broth. When I do use oil, I use it sparingly.  I keep my olive oil in a small spray bottle and give my veggies a light spritz when needed.

Transform your greens and vegetables with these bright, fresh, aromatic oil-free salad dressing recipes without all the calories. (#vegan) ordinaryvegan.net

Oil-Free Salad Dressing – Lemon Poppy Seed Vinaigrette

After awhile you don’t miss the oil. You can enhance the taste of any vinaigrette recipe by flavoring it with citrus like this Lemon Poppy Seed oil-free salad dressing flavored with lemons.

Transform your greens and vegetables with this bright, fresh, aromatic oil-free salad dressing without all the calorie dense oil. (#vegan) ordinaryvegan.net

Oil-Free Salad Dressing – Creamy Italian Vinaigrette

Or add a creamy texture to your salad dressing with beans, avocado or tofu instead of eggs and oil like this Creamy Italian Vinaigrette made with cannelloni beans.

Bright, fresh, aromatic oil-free salad dressing without out all the fat. (#vegan) ordinaryvegan.net

And when it is time to make your salad, choose fresh in-season vegetables. Also, make sure you use a salad spinner. You want your ingredients super dry, so the dressing will stick to them better.

Last but not least, get creative with your ingredients. Add grains, seeds, or roasted vegetables for some added crunch.

I also love topping my salads and soups with baked tortilla strips. Just cut the tortillas into strips and bake in the oven at 400 degrees F or until browned and crunchy. Sprinkle them with cumin, chili powder, and lime juice before baking to add another element of flavor.

Hope you enjoy all five of these oil-free salad dressing recipes as much as I did. Don’t miss any of Ordinary Vegan’s recipes by signing up here. Learn more about plant-based nutrition on my podcasts here on this website or iTunes.

If you like today’s recipes, you may enjoy this cauliflower salad with chickpea dressing.

Wishing you a compassionate and peaceful week!

Oil-Free Lemon Poppy Seed Salad Dressing

Print Recipe Pin Recipe
Prep Time 10 minutes
Total Time 10 minutes
Servings: 3/4 cup
Ingredients Method

Ingredients
  

Main
  • 1/2 cup fresh lemon juice
  • 1 clove garlic, chopped
  • 1/2-inch knob of ginger, peeled and chopped
  • 1 1/2 tablespoons maple syrup
  • 1 tablespoon dijon mustard
  • 1/4 teaspoon salt (or more to taste)
  • Fresh ground black Pepper
  • 6 tablespoons water (or more if needed)
  • 1 tablespoon poppy seeds

Method
 

Steps
  1. Add all the ingredients except for the poppy seeds into a food processor or blender. Process until smooth. Taste – adjust seasonings and add more water if too tart. Add poppy seeds.

 

Oil-Free Creamy Italian
 
Author: Ordinary Vegan
Prep time:
Total time:
Serves: 3/4 cup
Transform your greens and vegetables with this bright, fresh, aromatic oil-free salad dressing without all the calorie dense oil
Ingredients
  • 3/4 cup cooked white beans, drained and rinsed (if using canned)
  • 1/4 cup water (or more)
  • 2 tablespoons fresh lemon juice
  • 1 garlic clove, chopped
  • 1 1/2 tablespoons shallots, chopped
  • 1/2 teaspoon dried oregano
  • 1 tablespoon maple syrup
  • 1/4 teaspoon salt (or more to taste)
  • 1 tablespoon fresh parsley, chopped (or more to taste)
  • Fresh ground black pepper
Instructions
  1. Place all the ingredients in a blender or food processor. Process until smooth. Taste and adjust seasonings adding a little more parsley or water if needed.
 

 

Oil-Free Hummus Salad Dressing
 
Author: Ordinary Vegan
Prep time:
Total time:
Serves: 1/3 cup
Transform your greens and vegetables with this bright, fresh, aromatic oil-free salad dressing without all the calorie dense oil
Ingredients
  • 3 tablespoons plain hummus
  • 2 tablespoons balsamic vinegar
  • 3 tablespoons orange juice
  • 1 teaspoon dijon mustard
  • 1/2 teaspoon fresh grated ginger
  • 1/2 clove garlic, chopped (optional)
  • salt & fresh ground black pepper to taste
Instructions
  1. Whisk together. Taste and season with a little salt and ground black pepper.
 

 

Oil-Free Mustard Salad Dressing
 
Author: Ordinary Vegan
Serves: 1/3 cup
Transform your greens and vegetables with these bright, fresh, aromatic oil-free salad dressing recipes without all the calories.
Ingredients
  • 1/4 cup water
  • 1 1/2 tablespoons cider vinegar
  • 1 small shallot, chopped
  • 2 1/2 teaspoons dijon mustard
  • 2 teaspoons maple syrup
  • 1/4 teaspoon salt
  • Fresh ground black pepper
  • 1 tablespoon fresh parsley, chopped
Instructions
  1. Combine all the ingredients except the parsley into a food processor or blender. Process until smooth. Add the chopped parsley, Taste and adjust seasonings.
  2. Cover and refrigerate. Will keep 4-5 days refrigerated.
 

 

Oil-Free Lime Ginger Salad Dressing
 
Author: Ordinary Vegan
Serves: 1/3 cup
Transform your greens and vegetables with these bright, fresh, aromatic oil-free salad dressing recipes without all the calories.
Ingredients
  • 2 tablespoons fresh lime juice
  • 2 tablespoons sweet rice wine (Mirin)
  • 1 tablespoon rice vinegar
  • 1 teaspoon maple syrup
  • 1/2 teaspoon chopped Japanese pickled ginger
Instructions
  1. Whisk together
 

 

64 responses to “Top 5 Oil-Free Salad Dressing Recipes”

  1. Cindy

    Hi, I’m surprised some people are worried about maple syrup. Pure 100% organic maple syrup, no additives, is readily available and has a very low glycemic index, ie. healthy replacement for refined sugar. Thanks for developing these recipes, very helpful for me now that I am having issues digesting oils and fats. Another joy of aging!

    Reply
    1. Nancy Montuori

      Thanks for stopping by Cindy

  2. Adriana Gutierrez

    I tested the Lemon Poppy Seed recipe this morning. The flavor was good, but the color and texture were “off”. I added turmeric for color and psyllium husk for thickening. I was winging it on the psyllium husk as it thickens over time. I suggest starting with 1/4 tsp and seeing how thick it is after 5 minutes. (I used about 1 tbsp and wound up adding 3x as much water as I had leftover dressing to get it to the right consistency. Will see how it behaves over time.)

    For non-vegans, an egg yolk might be a nice thickener.

    Reply
    1. Nancy Montuori

      Adriana – thanks for sharing your tips – I have never used psyllium husk but you have inspired me to try it.Nancy

  3. Adriana Gutierrez

    I tested the Lemon Poppy Seed recipe this morning. The flavor was good, but the color and texture were “off”. I added turmeric for color and psyllium husk for thickening. I was winging it on the psyllium husk as it thickens over time. I suggest starting with 1/4 tsp and seeing how thick it is after 5 minutes. (I used about 1 tbsp and wound up adding 3x as much water as I had leftover dressing to get it to the right consistency. Will see how it behaves over time.)

    Reply
  4. Sarah

    These recipes are a godsend! Salad dressings have been the thorn in my side – I carefully monitor the fats I consume, and there really is no room for empty calorie oils! I’m very excited to try the lemon poppy dressing.

    Reply
    1. Nancy Montuori

      Thank you Sarah for being here and for the kind words. I am just finishing up my cookbook and there are very few recipes that include oil. Comes out in January. Nancy

  5. Debbie

    Hi,

    Thanks for the recipes!
    How long do these dressings stay good in de fridge/ freezer?

    Reply
    1. Nancy Montuori

      Hi Debbie – I would say 3 days just to be safe in the refrigerator. I have never tried freezing them but I would imagine they could freeze well. Thanks for stopping by and for being part of our healthy community!

  6. Deb W

    Found your excellent site by accident. Thank you so much for such great oil free salad dressings!

    Reply
    1. Nancy Montuori

      Thank you for taking the time to comment and for stopping by! Have a wonderful day

    2. Sharon

      Hi Nancy,
      I am currently on an elimination diet and cannot have oils, sugars, grains or dairy so I cannot have the maple syrup called for in these recipes.
      If I use monk fruit or liquid stevia in lieu of maple syrup what would be an equivalent measurement to exchange?

    3. Nancy Montuori

      Hi Sharon – I would use half the amount, taste, and if needed, add some more. Stevia can be tricky because every brand has a different amount of sweetness. Hope that helps. Thanks for being part of our healthy community.

  7. Nancy L

    This is ana
    Answer to prayer!! I have just lapsed back into Morgellons and Lyme and found the most insightful and comprehensive download there ever has been to date. Hence…I am on the “King Diet” a d for at least the first week, I am severely restricted . No oil, among other things, except brown rice oil……which, of course, I don’t have!!!! Sugar …..absolutely!!! We’re talkin’ parasites here and sugar is their ONLY diet. Sooooo, the maple syrup concerns me. Used it and ginger….which is also a no-no for at least the first week…probably all of it.

    Any suggestions?

    Reply
    1. Nancy Montuori

      Hi Nancy – You can leave out the maple syrup completely or replace it with stevia or a monk fruit sweetener. Hope that helps and sending you lots of compassion.

  8. Anthony Cross

    Thank you very much. I have been on vegetables and green NO Meats/Oils/Butter/Dairy diet and feel so much more alive and energetic. The hardest for me was making a salad dressing without my usual ‘leading player’ ingredient in olive oils. Now, am looking forward to keeping a repertoire of your recipes like a woman keeps her ‘fashion wardrobe’ …plenty of vibrancy and varieties.

    Reply
    1. Nancy Montuori

      Hope you enjoy them Anthony and congratulations on your new lifestyle. I know exactly what you mean. Thanks for stopping by and for commenting. I appreciate it! Nancy

  9. Mary-Elizabeth Dawson

    Olive Oil/ALL oils, early stage weaning myself off –

    Plant Based News video interview with Doctor Klaper. Latter quoted
    Hippocrates: ‘Let food be your medicine and medicine your food.’
    In the process of giving up olive oil/ALL processed oils, therefore
    delighted to stumble upon your website and oil-free salad dressings.
    I’m grateful to you many thanks for sharing recipes.
    ME & Mornington x
    BATH, U.K.

    Reply
    1. Nancy Montuori

      and I am grateful for you Mary-Elizabeth – Thanks for stopping by and for being part of our healthy community!

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