The Best Avocado Dressing Recipe For A Healthy Salad (2024)

FAQs

What is the number one healthiest salad dressing? ›

Generally speaking, the healthiest salad dressing will be a vinaigrette like balsamic or oil and vinegar, while Caesar, ranch or anything with the word “creamy” will be the unhealthiest. The exception? We like products made with healthy swaps—think Greek yogurt in place of mayo or heavy cream.

Creamy Avocado Dressing:

1/2 cup ripe avocado (smush into cup to measure, or estimate - 1/2 medium avo) 3 tbsp extra virgin olive oil. 3 tbsp sour cream or yogurt (Greek or plain, unsweetened) - OPTIONAL (Note 1) 2 tbsp lemon juice.

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.

Balsamic Vinaigrette

Martin says, "It's got a hint of sweetness with little to no added sugar and is packed with heart-healthy unsaturated fats." Plus, the lack of sugar can be good for those looking to lose weight in particular, as well as for those on low-sugar and low-carb diet plans.

Caesar dressing. Made up of mayonnaise, cheese, salt and oil (and all too often, anchovies), Caesar tends to be one of the least healthy options out there. Those ingredients cause it to be high in both saturated fats and sodium.

To recap, mayonnaise made from healthy oils like avocado oil and olive oil are a great healthy fat source to add to meals and snacks that need a creamy texture.

In addition to vitamins, minerals, healthy fats, and fiber, avocados are packed with bioactive compounds including carotenoids, vitamin C, vitamin E, and phenolic compounds ( 23 ). These substances have been shown to have significant antioxidant, neuroprotective, and cardioprotective activities.

Depending on the herbs you used the avocado dressing may have a slightly bitter taste. You can always balance that with 1-2 teaspoons of sweetener. Also, if using cilantro make sure to only use the leaves as the stems are what impart that more bitter flavor.

What can I put on my salad instead of dressing? ›

Squeeze lemon juice onto your salad for a citrusy flavor.

Cut a lemon in half and squeeze 1 of the halves all over your salad. Toss the salad to coat everything with the lemon juice. You could also use another citrus fruit like lime or an orange instead of a lemon. Feel free to experiment!

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.

Based on a survey conducted by The Food Channel, the top three salad dressings are Ranch Dressing (creamy), Caesar Dressing (vinaigrette), and Buttermilk Dressing (creamy).

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

While ranch dressing is the clear winner, Caesar, buttermilk, elderberry vinaigrette and bleu cheese dressing also appear in the top five.

Lower-Calorie Alternative to Creamy Dressings

Italian dressing makes a better alternative than many other higher-calorie options. It adds taste to salad and offers good fat. Though many calories come from fats, it is better than primarily cream-based dressings like ranch, a thousand island, or blue cheese.

The best way to dress your salad is with a little olive oil (healthy fat!) and lemon juice, or olive oil and balsamic vinegar. Balsamic vinegar contains beneficial antioxidants, no fat, and very few calories.