If you are looking for a creamy dressing for weight loss, this low-calorie Greek yogurt salad dressing is for you! It’s made with a few simple ingredients that are tangy and creamy!
Many creamy salad dressings are high in fats and oils that often contain hydrogenated oils and trans fats that are very calorie-dense. Using store-bought salad dressings that contain these ingredients dramatically decreases the health benefits of that meal.
Using low-fat Greek yogurt that is high in protein as a base to make a low-calorie yogurt dressing to enjoy with your favorite salad provides the best creamy base. I was craving a creamy salad dressing but wanted to avoid using oils or saturated fats as I noticed that my fasting blood sugar would creep up if I overconsumed saturated fats and oils. Thus, I was inspired to make this low-calorie yogurt dressing recipe.
My mom used to make the best creamy salad dressings, but she also used sour cream, mayo, and oil. I didn’t want to use those ingredients as sour cream is high in saturated fats, oil and mayo is calorie dense, but I loved the flavors in her dressing, so I used similar ingredients yet substituted creamy Greek yogurt as the base.
I used the zero-fat Oikos brand to avoid consuming excess saturated fats, which are the worst fats for insulin resistance. The happy valley non fat greek yogurt would be great to use as well.
It’s such a healthy creamy salad dressing that tastes great over leafy greens and fresh vegetables. Vegetables are among the best foods for weight loss and lowering blood sugar levels, yet the health benefits decline when they are topped with a creamy store-bought dressing.
Make a simple low-calorie salad with lettuce of your choice with grated beets and carrots, then top with this healthy salad dressing for a liver-cleansing salad that is great for weight loss.
Ingredients in the low-calorie yogurt dressing
- 1/2 cup plain Greek yogurt
- 2 tablespoons apple cider vinegar
- 1.5 tablespoon maple syrup
- 2 teaspoons Dijon mustard
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
How to make the Greek yogurt dressing:
In a small bowl or mason jar, whisk together the Greek yogurt, apple cider vinegar, maple syrup, Dijon mustard, garlic powder, salt, and pepper until well combined.
If you prefer a thinner consistency, add a small amount of water to the mixture and whisk until the desired consistency is achieved.
Taste the dressing and adjust the seasoning as necessary. You can add more maple syrup for sweetness or more vinegar for tanginess.
Once the dressing is to your liking, transfer it to a container with a tight-fitting lid and store it in the refrigerator until ready to use. The dressing will keep in the fridge for up to a week.
Tips and Substitutions:
This low-calorie yogurt dressing can be used for salads and as a dipping sauce for vegetables such as carrot sticks and celery. My toddler’s favorite way to eat her raw veggies is served with a healthy yogurt dressing.
If you don’t have Dijon mustard, you can substitute it with regular yellow mustard.
A low-fat plain yogurt can be used instead of Greek yogurt. The dressing will have a runnier texture but is just as good!
If you love garlic, a clove of minced fresh garlic can be used instead of garlic powder.
Coconut Sugar can be used in replacement for maple syrup.
Fresh lemon juice can be used instead of apple cider vinegar.
Store the Greek yogurt salad dressing in an airtight container in the fridge for up to 5 days.
I love to serve the creamy Greek yogurt dressing with romaine lettuce, black beans, corn, cherry tomatoes, pepper, and feta cheese. You can also add in a few crumbled cheesy corn chips for a flavorful crunch.
Try some of these other 7 healthy dressing recipes and salads for weight loss. This greek yogurt dill dip is another yummy recipe!
Greek Yogurt Salad Dressing – Oil Free, Low Fat & Creamy
- 1 small mixing bowl
- ½ cup Greek yogurt
- 2 tbsp apple cider vinegar
- 1½ tbsp maple syrup
- ½ tsp garlic powder
- 2 tsp dijon mustard
- dash salt and pepper to taste
- Mix all ingredients in a small bowl or mason jar, whisking with a spoon or fork.