Healthy Yogurt Salad Dressing

Watch step-by-step recipe video

How to make healthy yogurt salad dressing

• Add the Greek yogurt, olive oil, red wine vinegar, mustard, garlic, chives, salt, and pepper to a mixing bowl.
• Whisk ingredients together until a thick, creamy consistency.
• Continue to whisk while adding a tablespoon or two of fresh water. This will thin out the dressing and give a better consistency for drizzling. Add more water if you want a thinner dressing texture.
• Pour into sealable jars for storage. This dressing will keep for up to 6 days when refrigerated.

Want to make a lighter salad dressing?

If you’re looking to make a super skinny version of this already healthy salad dressing, here are a few options;

• Use Greek yogurt that contains 2% (or less) fat. Some Greek yogurt brands can be found with 0% fat.
• Extra virgin olive oil can also be reduced to 1 tablespoon (or even completely omitted), further reducing the fat content of this salad dressing. But, extra virgin olive oil has been proven to be really healthy on so many levels and can even help with weight loss or maintenance.

Want to thin your salad dressing?

• Use some water to thin out your salad dressing to your desired consistency. 1-2 tablespoons should be plenty to provide a good consistency with a balanced flavor that isn’t too watered down.
• If you add too much water, simply add some more yogurt to achieve the desired consistency.

How to store your homemade salad dressing

As this salad dressing uses fresh ingredients and doesn’t use preservatives or a lot of salt, it won’t keep as long as store-bought salad dressings. This recipe should ideally be made just before you serve but any leftover dressing can be put into a sealable jar or air-tight container and refrigerated for up to 6 days (just check the yogurt expiry date and how long the packaging says you have to use it once opened).

Best jars for storage

This all depends on how much you plan to make. A small 10oz (300ml) jar is ideal for the quantity this recipe makes, which is roughly 1 cup. This will be plenty for drizzling onto a few salads or using as a dip or spread for 1-2 people for 4-5 days. 

Jar selection

Any jar will do, as long as it has a sealable lid and is airtight. Old pickle jars are great, as are (smaller) mustard or jam jars. Just wash them thoroughly in a dishwasher or in the sink and allow them to dry before use. It’s always a good idea to check your jars for any cracks or imperfections before use too. 

Labelling

Always label any homemade sauces or salad dressings you don’t plan on using straight away. It can be easy to forget what day you make something. This is especially important if you’re freezing any homemade foods.

Information to include on the label;

• Name of sauce or dressing
• Date made
• Estimated expiry
• Spice notes or any other important info

Serving suggestions:

This salad dressing can be used as a thin dressing for salads or as a topping or can be prepared thicker making it ideal as a tasty and healthy dipping sauce. Here are just a few serving suggestions for healthy yogurt salad dressing:

• A quick and easy dressing for Mediterranean rice bowls or salad bowls. 
• Served as a dip for fresh veg or bread
• Used as a spread for sandwiches, rolls, or wraps
• Over Mediterranean baked sweet potatoes
• Drizzled over roasted fish (salmon, trout, or any white fish)
• A tasty dipping sauce for grilled or fried chicken or fish dishes
• As a fresh and healthy pasta sauce

Health benefits of greek (natural) yogurt

Greek or natural yogurt as it is known around the world tends to have a slightly more rich and creamy flavor compared to traditional yogurt. There are also a number of health benefits associated with consuming greek yogurt. 

Greek yogurt has a higher concentration of probiotics and is considered a protein-rich yogurt that’s a great source of vitamin A, vitamin B12, phosphorus, calcium, and potassium, all of which help promote healthy bones, blood pressure, and heart health. 

The probiotics found in Greek yogurt are also for gut and digestive system health and keeping your immune system in check. 

Greek yogurt nutritional facts

Nutrition facts per Serving (1 cup / 128 grams) of 2% fat Greek yogurt:

• Calories: 150
• Protein: 19 grams
• Fat: 5 grams
• Carbohydrates: 9 grams
• Fiber: <1 gram
• Sugar: ~9 grams 

Ingredient substitutions

Greek (natural) yogurt is ideal for salad dressings and can be easily thinned with water or oil to make the perfect consistency for your salad dressing. Adding or substituting ingredients also yields plenty of exciting salad dressing ideas;

• Substitute chives for some fresh dill and you’ve got an ideal dressing for fish dishes. 
• Add some lemon and parsley for a classic zingy dressing that’s much healthier than traditional mayonnaise. 
• Substitute the dijon mustard for spicy mustard and some honey for a delicious honey mustard-style dressing. 
• Add a little sugar, lemon, and cracked white pepper to create a tasty Ranch dressing substitute. 
• Omit the garlic for a less spicy version.

Cooking Tips and FAQs

What is the healthiest dressing for a salad?

Any salad dressing that uses fresh natural ingredients and voids using lots of creams, sugars, or salt. This yogurt salad dressing recipe is a great healthy option. 

Is yogurt dressing healthy?

Using yogurt in salad dressings is an excellent healthy option. Natural (Greek) yogurt is a great source of protein and probiotics while also offering plenty of vitamins and minerals. 

What can I use instead of yogurt in salad dressing?

Sour cream or kefir can be easily substituted for yogurt with the same ratio (1:1). For a vegan option, use soya yogurt in the same 1:1 ratio. 

How long does homemade yogurt dressing last?

This homemade yogurt dressing will keep up to 6 days when stored in the fridge in an airtight container or sealable jar (just check the yogurt expiry date and how long the packaging says you have to use it once opened)..

More Mediterranean Recipes

• Grilled Mediterranean chicken breasts – juicy chicken breasts grilled with a delicious marinade exploding with Mediterranean flavors. 
• Mediterranean boneless chicken thighs in a sofrito sauce –  loaded with herbs and spices, this is a warming and tasty chicken dish.
• Baked Mediterranean chicken thighs – easy, low in fat, and needing just 5 minutes of your precious time for prep, this is a staple.
• Mediterranean yellow rice – this is a versatile side that you can pair with all of the dishes above or veggies, meat, or seafood. 
• Mediterranean lentil and spinach stew – this vegan, one-pot recipe is packed full of nutrients and goodness, making it a superstar dish.