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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
 
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Transform your greens and vegetables with this bright, fresh, aromatic oil-free salad dressing without all the calorie dense oil
Author:
Serves: ¾ cup
Ingredients
  • ½ cup fresh lemon juice
  • 1 clove garlic, chopped
  • ½-inch knob of ginger, peeled and chopped
  • 1½ tablespoons maple syrup
  • 1 tablespoon dijon mustard
  • ¼ teaspoon salt (or more to taste)
  • Fresh ground black Pepper
  • 6 tablespoons water (or more if needed)
  • 1 tablespoon poppy seeds
Instructions
  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
 
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Transform your greens and vegetables with this bright, fresh, aromatic oil-free salad dressing without all the calorie dense oil
Author:
Serves: ¾ cup
Ingredients
  • ¾ cup cooked white beans, drained and rinsed (if using canned)
  • ¼ cup water (or more)
  • 2 tablespoons fresh lemon juice
  • 1 garlic clove, chopped
  • 1½ tablespoons shallots, chopped
  • ½ teaspoon dried oregano
  • 1 tablespoon maple syrup
  • ¼ 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
 
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Total time
 
Transform your greens and vegetables with this bright, fresh, aromatic oil-free salad dressing without all the calorie dense oil
Author:
Serves: ⅓ cup
Ingredients
  • 3 tablespoons plain hummus
  • 2 tablespoons balsamic vinegar
  • 3 tablespoons orange juice
  • 1 teaspoon dijon mustard
  • ½ teaspoon fresh grated ginger
  • ½ 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
 
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Transform your greens and vegetables with these bright, fresh, aromatic oil-free salad dressing recipes without all the calories.
Author:
Serves: ⅓ cup
Ingredients
  • ¼ cup water
  • 1½ tablespoons cider vinegar
  • 1 small shallot, chopped
  • 2½ teaspoons dijon mustard
  • 2 teaspoons maple syrup
  • ¼ 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
 
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Transform your greens and vegetables with these bright, fresh, aromatic oil-free salad dressing recipes without all the calories.
Author:
Serves: ⅓ cup
Ingredients
  • 2 tablespoons fresh lime juice
  • 2 tablespoons sweet rice wine (Mirin)
  • 1 tablespoon rice vinegar
  • 1 teaspoon maple syrup
  • ½ teaspoon chopped Japanese pickled ginger
Instructions
  1. Whisk together

 

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

  1. Ginny

    Thinking outside the box since I don’t have or can find Japanese pickled ginger, could I use crystalized ginger and let is cover both the ginger and avoid the maple syrup at the same time?

    Reply
    1. Nancy Montuori

      Hi Ginny – I am not sure crystalized ginger would work because there is no pickled component just sugar. You could make your own pickled ginger by cutting up about 2 ounces of fresh ginger and putting it in a bowl. Sprinkle with salt, stir to coat and let stand for 30 minutes. In a saucepan, stir together a little rice vinegar (1/4 cup) and 1 tablespoon sugar – whisk – bring to a boil and then pour the liquid over the ginger. Allow the mixture to cool and store in refrigerator. Hope that helps. Thanks for stopping by and for being part of our healthy community!

  2. David

    Hi, I am new to this site and just at the start of trying to go vegetarian before going vegan. The dressing recipes look fantastic. I may be overthinking it and confusing shelf-life with best-used-by concepts, but why is the “Oil-Free Mustard Salad Dressing” only good for 4-5 days refrigerated? Does this mean for best taste? Since there is no oil or dairy or legumes in this recipe I am wondering what would start turning after a few days, or if it would be harmful to use if it was a week or two old. Thanks for any clarification you can provide.
    David

    Reply
    1. Nancy Montuori

      Hi David – Thanks for stopping by and congratulations on adding more vegetarian meals to your diet. I always recommend a refrigerated shelf life of less than a week in a refrigerator mainly because I think the food can loose its flavor. But if you use a tightly sealed container you can probably extend its shelf life in the refrigerator. Hope that helps. Have a wonderful day!

  3. Angela Wright

    I can’t wait to try these dressings. Although it says serves 3/4 cups, how many servings are there in a single recipe? Thanks.

    Reply
    1. Nancy Montuori

      Hi Angela – Hope you enjoy them. There are 12 tablespoons in 3/4 and the standard serving of salad dressing is 2 tablespoons per person, so I would say 6 servings. Hope that helps and thanks for being part of our healthy community! Nancy

  4. heather fleming

    Hi There, I was so excited to find these oil free recipes but very disappointed at the amount of maple syrup used which makes them very unhealthy. I don’t trust stevia, it’s a highly processed product and I feel it hasn’t been around in this processed form long enough for us to know the consequences on our bodies. If sweetness has to be added, could you please suggest any fruits? Do you think it would be healthier to finely chop soft dates and cook them in a tiny amount of water until it forms a paste ? As humans we crave sweetness, it’s so annoying that the highly processed, convenient forms are so unhealthy.

    Reply
    1. Nancy Montuori

      Hi Heather – Thanks for stopping by. Yacon syrup might work. Here is a link to one with no additives. I also love your idea of making your own date syrup for sweetness. I also believe there are some date syrup makers with clean ingredients – no additives. Hope that helps and thanks for being part of our healthy community.

  5. Chelle

    Love all these recipes. Can you tell me what brand of dijon you are using that doesn’t contain oil?

    Reply
    1. Nancy Montuori

      Hi Chelle – I use Annie’s Naturals Organic Dijon Mustard – here are the ingredients -Distilled White Vinegar, Water, *Mustard Seed, Sea Salt, *Clove. – Hope that helps and thank you so much for stopping by!

  6. Melissa

    Thank YOU for these 5 oil free salad dressings! I am Orthodox Christian. We fast (abstain) almost half the year from meat, fish, dairy, wine and oil. These dressings without oil and dairy will allow me to eat salads with a dressing other than lemon juice and water and sugar or herbs. God Bless you for aiding us all in caring better for our bodies and in my case, following religious traditions and still being able to enjoy salad.

    Reply
    1. Nancy Montuori

      Hi Melissa – thank you so much for stopping by and I am so happy I could help. Happy New Year!

  7. Michele

    Any substitute for maple syrup?

    Reply
    1. Nancy Montuori

      Hi Michele – I would recommend a liquid stevia. I found this in a McDougall newsletter and according to this it is compliant. “Stevia Is a Natural, Safe, and Powerful Sweetener
      There is a natural alternative for people who desire sweetness yet also choose to minimize their refined sugar intake: stevia. From the leaves of a perennial shrub found in Paraguay and Brazil comes a substance that is 200 to 300 times sweeter than table sugar. This stable sweetener is essentially calorie-free and non-toxic, and therefore may be the best choice if you must use a sugar substitute” I am assuming you are linking from the McDougall group. Thanks for stopping by and please come back again. Happy New Year! https://www.drmcdougall.com/misc/2010nl/jun/100600.pdf

  8. Nancy Lee Campbell

    Can’t wait to try your Lemon Poppy Seed Salad dressing as I am trying to eat oil free as well as vinegar free. No Soya /Tofu products either. Will also try the Creamy Italian one later. It all looks sooo delicious. Thank you so much.

    Reply
    1. Nancy Montuori

      Hi Nancy – I hope you enjoy them and thanks for taking the time to drop me a line. I appreciate it and happy holidays!

  9. BrandiLynn Moran

    These are so awesome! I just made the Italian and used garbanzos (cuz I had them!) and dried Italian herbs instead of parsley (its what the pantry had to offer) and I LOVE THIS!! Thank you so much!! I cant wait to try the others!

    Reply
    1. Nancy Montuori

      Thanks so much for the feedback BrandiLynn – I appreciate your kind words & happy holidays! Nancy

  10. Deb

    Thank you so very much! I’ve just learned from Anthony William how bad fats are for our livers, which are already overtaxed trying to get rid of toxins. I love your suggestions!
    Deb

    Reply
    1. Nancy Montuori

      Hi Deb- Thanks for stopping by and for being part of our healthy community! Have a wonderful weekend!

  11. Rob Rosenthal

    Thanks for the excellent creamy Italian dressing recipe. I found that adding a small amount of red wine vinegar adds a nice zing and makes the consistency a little less thick. Also, allowing the ingredients to mingle for a few days makes it go from great to fantastic. d

    Reply
    1. Nancy Montuori

      Thanks for sharing Rob and for the tips! Nancy

  12. Christina

    Thank you very much for this post. Have been focused on eliminating oil from our foods and can’t wait to try these dressings!

    Reply
    1. Nancy Montuori

      Thank you for stopping by Christina and for being part of our healthy community!

  13. Patsy Brunner

    This is so perfect! I’ve been 95% plant based for a year and a half and this year, I’ve been working towards reducing and eventually eliminating oils. Tonight I needed specifically a hummus based dressing and, voila, here it is! I’m not a balsamic fan so I used unseasoned rice vinegar instead and I didn’t have fresh ginger on hand, but I DID have an intense ginger juice (from The Ginger People) and used that as a sub. Delicious!

    Reply
    1. Nancy Montuori

      Thanks for the feedback Patsy and for being part of our healthy community! Nancy

  14. Kellye

    Yes, thanks for this post! I have been thinking about what I need to do to extend my repertoire and this is it! Will be shopping and prepping for salad dressing this week!

    Reply
    1. Nancy Montuori

      Hi Kellye – thanks for the feedback and for being part of our healthy community! Hope you have a wonderful day. Nancy

  15. Ray

    Is there a substitute for the Maple Syrup for diabetics. I started a plant based live food diet on March 1, 2018 and have been able to stop the insulin and I was taking 70 units a day. I have now been able to stop all oral meds for diabetes as well. These dressings will be a blessing since I’m trying SOS no Salt, Oil and Sugar.

    Reply
    1. Nancy Montuori

      Hi Ray – How about a little stevia in place of the maple syrup? Major congratulations on your plant-based diet and for taking back your health. You should be very proud of yourself. Thanks for stopping by and sharing your story. Nancy

  16. Marie

    I’m so excited to try these! I’ve recently discovered my aversion to salads is the oil! Thanks for the inspiration!

    Reply
    1. Nancy Montuori

      Thank you for the kind words Marie and thanks for being part of our community!

    2. Arti

      I’m diabetic. Is there a way to substitute sweet aspect if the recipe? Also can’t eat pulses and beans. Any suggestions.

    3. Nancy Montuori

      Hi Arti – I generally use maple syrup for sweetness but you could substitute fresh dates for sweetness. A basic oil free recipe I like is 3 tbsp balsamic vinegar (or vinegar of your choice) 2 tbsp mustard (your choice) and 1 tablespoon of sweetener. I have read that consuming maple syrup causes a lower rise in blood glucose levels then white sugar, but everyone is different. You could make your own date syrup by cutting up 1/2 pound dried, pitted, Medjool dates and the place the dates in 2 cups of water – bring to a simmer for 30 minutes, stirring occasionally. Let it cool and transfer to a blender or food processor and blend until smooth. You may need to strain it. If it is not sweet enough – you can return the syrup to the saucepan and simmer for 30 minutes to thicken. Cool before storing. Hope that helps and thanks for stopping by.

  17. Carolyn

    Thank you so much for these will try them all. Have a new diet that requires no fat and sugar, I will substitute stevia for maple sugar. I am not fond of lemons but I guess I will become one now ha ha ha. Thanks again.
    Boston

    Reply
    1. Nancy Montuori

      Hi Carolyn – Hope you enjoy them! You could always substitute limes for lemons. Thanks for being part of our healthy community!

  18. Marilyn

    These all look delicious. I am a single, so need very little at a time. How long after making these will leftovers last in the frig? Can any be frozen? Thanks.

    Reply
  19. Heather

    Thank you for posting these!! I’ve recently developed an odd smell aversion to all oils (and animal fats, and grains, so all of those are out of my diet) and though I’m not a big salad eater, I decided to test one out!

    I accidentally used Northern Beans instead of Cannelloni, but that Italian dressing is the best I’ve ever had. Thank you again!
    I can’t wait to have another salad!

    Reply
    1. Nancy Montuori

      Hi Heather – You are so welcome and sorry to hear about your allergies. Nancy

  20. Eden

    Wow I like this post.. just transitioning into a plant based diet and was looking for salad dressing recipes. Thanks for sharing

    Reply
    1. Nancy Montuori

      Thank you Eden and thanks for being part of our healthy community!

    2. Shirley

      Thank you for your delicious recipes, just wondering what is the shelf life off dressing please

    3. Nancy Montuori

      Hi Shirley – Thanks for stopping by and your kind words. I would say 3-4 days.

    4. Deb

      I have just tried to join via the form at the top but get coding back and can’t join.

    5. Nancy Montuori

      Hi Deb – sorry about that. The mailing list became to expensive to maintain so I had to put it on pause. Thank you so much for stopping by.

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