My top 5 oil free dressings

We have all been there; you make a decision to be healthy and watch your calorie intake. So you order a salad.

However, it might not be as healthy and low calorie as you think.

It is typical for all commercially prepared salads to have high calorie dressings or sauces full of oils.

Moreover, professional chefs seem to love drenching food with olive oil.

However, oils are very high in calories and offer little in return with regards to nutrients.

Just 1 level tbsp of olive oil is a whopping 120 calories!

And there are lots of simple and delicious oil free alternatives that just require a few ingredients.

For example, just a squeeze of citrus fruit like lemon, lime or orange or a teaspoon of mustard or balsamic vinegar can add lots of flavour with few calories.

Oil free dressings can be just as tasty

And after years of experimenting, here are my top 5 simple and delicious low calorie dressings to go on salads and anything else you desire. I often put these dressings on some roasted vegetables.


Add all the ingredients to a bowl & whisk together with a whisk or fork. Feel free to season with salt and pepper if you wish and also to make bigger batches to store in the fridge to use whenever you like.

Balsamic mustard dressing

  • 2 tbsp balsamic vinegar
  • 1 tbsp pure maple syrup
  • 1 tbsp dijon Mustard
  • Juice of half a lemon
  • 3 tbsp water

Orange vinagarette dressing

  • Juice of 1 large orange
  • 2 tbsp balsamic vinegar
  • 1 tsp pure maple syrup
  • 1 tsp dijon mustard
  • 3 tbsp water

Tomato basil dressing

  • 4 large chopped tomatoes
  • 1 tbsp dried basil (or 3 tbsp fresh)
  • 1 tsp pure maple syrup
  • 1 tbsp apple cider vinegar
  • 3 tbsp Water

Creamy maple mustard dressing

  • 2 tbsp tahini
  • 2 tbsp nutritional yeast
  • 1 tbsp dijon mustard
  • 1 tbsp apple cider vinegar
  • 1 tbsp pure maple syrup
  • 3 tbsp water

Tahini garlic dressing

  • 2 tbsp tahini
  • 2 tbsp garlic granules (or 3 minced cloves)
  • 3 tbsp of balsamic vinegar
  • 1 tsp of cumin
  • 3 tbsp water

Start small and experiment

You don’t have to use high calorie oils when with a few simple ingredients you can make tastier low calorie alternatives.

Pick just one of the above and give it a try. Or start by just using some lemon or balsamic vinegar on it’s own.

Experiment and find what works for yourself.

If you have any comments or feedback please leave a comment or contact me and I would be happy to help.

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