These oil-free dressings taste even better than the oil-filled ones!
The salads I love combine a mixture of greens and fresh veggies with a generous portion of the delicious and healthy dressings below. In addition to being ultra-low calorie and oil-free, each dressing is so flavorful it may make your jaw drop, and is sure to please even salad haters and omnivores.
As you might know, my journey to lose weight started when I adopted a whole food, plant-based diet. I had to learn a lot of things – including how to cook without setting off the fire alarm! Giving up oil was one of those things, and these 6 plant based oil-free salad dressing recipes were the perfect way to start eating more salads.
How To Make Dinner Salads for Four
Dinner salads don’t have to be about lettuce and a few boring vegetables. I like to start with garden fresh vegetables and go from there. I almost always have some type of lettuce, but you can switch it up with leafy greens, spinach, arugula, dandelion greens – or a combination. See which lettuce looks the best and give it a try.
For every two cups of greens, I like to add one cup of cut vegetables. Look for what’s fresh at the farmers market or in the produce aisle at your local grocery store. It doesn’t have to be the same vegetables every time – that’s what makes it fun and interesting. I like mixing it up with carrots, radishes, cucumbers, and tomatoes.
To make dinner salads for four, you’ll need about 8 cups of salad total. Since we’re using two cups of lettuce for every cup of vegetables, that makes the “recipe” look something like this:
- 6 cups loose greens, such as lettuce, spinach, arugula, or dandelion greens.
- 2 cup cut vegetables, such as carrots, radishes, cucumbers, and tomatoes.
You can toss everything together in a large bowl and add one of the 6 plant based oil-free salad dressing recipes below. Each recipe creates enough salad dressing to make four, large well-coated dinner salads. If you want to make more than just one nights worth of salad, multiply the ingredients by four which will make enough dressing to fill a recycled salad dressing jar.
6 Plant Based Oil-Free Salad Dressing Recipes
I think you’re going to be surprised when you make these salad dressing recipes. You’ll find that you really don’t need that calorie-dense oil. Each salad dressing recipe has a unique ingredient that gives just the right amount of body.
For example, the Tamari Vinaigrette and the Sesame Umami dressings get a delicious mouthfeel from the super savory, gluten-free Tamari sauce. In the 1001 Islands, Agave Mustard, and Creamy Italian dressings, the main ingredient is actually tofu! They have such a creamy texture, and you definitely won’t miss the oil. And, for the Strawberry Vinaigrette, fresh strawberries are pureed to become the body of the dressing.
I am happy to share my plant-based salad dressing recipes with you. I’ll be sharing more delicious recipes with SkinnyMs, so be sure to check back often!
6 Plant-Based Oil-Free Salad Dressing Recipes
Ingredients
Tamari Vinaigrette
- 1/4 cup tamari
- 1/4 cup balsamic or red wine vinegar
- 2 teaspoons Dijon mustard
1001 Islands
- 6 tablespoons silken tofu
- 3 tablespoons stone ground mustard
- 3 tablespoons ketchup
- 1 teaspoon squeezed lemon juice
- 1 pinch salt
- 1 pinch freshly ground black pepper
Agave Mustard
- 1/4 cup cup silken tofu
- 1/4 cup stone ground mustard
- 3 tablespoons agave syrup
- 1 pinch salt or to taste
- 1 pinch freshly ground black pepper or to taste
Strawberry Vinaigrette
- 4 large strawberries
- 1 tablespoon red wine vinegar
- 2 tablespoons agave syrup
- 1 pinch freshly ground black pepper
Creamy Italian
- 6 tablespoons soft silken tofu
- 4 tablespoons water
- 2 teaspoons freshly squeezed lemon juice
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon oregano flakes
- 1/2 teaspoon rosemary flakes
- 1/2 teaspoon basil flakes
- 1/2 teaspoon salt
- 1 pinch freshly ground black pepper
Sesame Umami
- 1/4 cup tamari (optional soy sauce)
- 2 tablespoons toasted sesame seeds
- 2 tablespoons rice vinegar
- 2 tablespoons water
- 1 clove garlic
Instructions
Tamari Vinaigrette
- Whisk and mix with salad.
1001 Islands
- Puree using immersion blender or whisk briskly until smooth.
Agave Mustard
- Puree using immersion blender or whisk briskly until smooth.
Strawberry Vinaigrette
- Mix in food processor or pulse in high speed blender to retain texture if desired.
Creamy Italian
- Puree tofu and water using a small food processor or immersion blender then pulse-blend in other ingredients to retain bits of color from herb flakes.
Sesame Umami
- Toast sesame seeds in skillet over medium-high heat until they pop, then grind seeds in spice grinder and whisk together with other ingredients.
Notes
Nutrition Information
Have you made this recipe?
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Learn more about Eric and his initiatives at EricandPeety.
Looking for more plant-based recipes with zero cholesterol? Try one of these recipes:
Plant-Based Slow Cooker Chili Recipe
Eric’s plant-based slow cooker chili recipe is the perfect introduction to plant-based cooking. It’s low calorie and full flavored, the perfect entrée to serve alongside a salad dressed with one of these delicious and easy plant-based dressings!
6-Ingredient Mexican Style Quinoa Salad
Who says a plant-based diet is low on protein? One serving of this easy prep salad has a whopping 17 grams of protein per serving. There is a reason this recipe has been shared over 82K times. We all like easy, quick, and less ingredient recipes, and this one fits the bill. You’re going to want to make this recipe over and over again.
Easy Lentil Vegetable Loaf
Did you know that you can use lentils as a replacement for ground beef? This recipe is the perfect way to enjoy some comfort food while embarking on your new plant-based journey. Keep in mind, even hardcore meat eaters will love this recipe.
Plant-Based Burrito Bowl
This energy-boosting burrito bowl is bursting with flavor and full of fiber to keep you full and focused all day long. In addition to incredible flavors and boat loads of nutrients, this power bowl is also a cinch to make. It will be ready to devour in just 10 minutes!
Plant-Based Cashew Flat Bread
The versatility of cashews really is what made this flat bread recipe possible! Cashews are king when it comes to plant-based cooking, as you’ll see in this simplistic recipe. All it requires is cashews and water, and then you can add whatever ingredients you’d like from the list provided!
Quinoa Apple Breakfast Bowl
When we combined our favorite superfood quinoa, with chopped apples, maple syrup, cinnamon, and walnuts, magic happened! The aromas and flavors swirled together to leave you with an absolutely delectable breakfast option. It truly is food for the body and mind.
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What can I replace tofu and oil with in dressings?
Donna, Try using chickpeas. Tahini can also make a yummy dressing.
I can’t eat tofu so I either use white beans or cauliflower puree haha 🙂
Wow! Interesting!
Thank you so much for this post! I’m constantly on the hunt for oil-free salad dressing recipes. More articles like these, please!
Jennifer, You’re welcome! Eric O’Grey, the recipe creator, will be sharing many more of his delicious plant based recipe.
I love the Tamari Vinaigrette! Yum!
I’m sure it’s in here but couldn’t find the dressing serving size? 2 Tbsp?
Tania, Approximately 2 T per serving.
Does leftover
oil free dressings need to be refrigerated?
Pat, Depends on the dressing but it typically keeps best when in the fridge.
How long does the dressing stay good in the fridge?
The dressing will last for about a week or two.
what can u replace the balsamic vinegar or wine vinegar with if you don’t have it on hand
Hi Emily, any vinegar will do! In a pinch you could also use lemon juice, but the dressing won’t taste quite the same.
Anyone try the creamy Italian
I don’t really buy tofu/have it on hand. Could I replace the silken tofu with fat-free Greek yogurt? Would that be a good substitute?
Alexza, You can use Greek yogurt if you prefer.
Thanks so much for the recipes. Which type of silken tofu do you recommend? -extra firm, firm, medium firm, soft, so many choices?
Susan, I recommence soft which is also known as “Silken Tofu”. 🙂
Thanks so much Gail for your reply. Where I live (Canada) there is a brand of silken tofu called Mori-Nu. It comes in several textures-soft, firm, and extra firm as well as lite and regular options?. I guess the best thing to do is to choose the soft option.
Susan, I think that’s the best option. 🙂
Hi
What is a good substitute for agave??
Cathy
Cathy, Maple syrup is a good substitute.
Whoa, using silky tofu is new for me. Thanks for sharing recipes
My husband and I are just now getting started with our Plantfood diet we need PF dressing with vinegar for coleslaw
Martha,
Here’s my recipe.
Also, for a creamy coleslaw, replace the oil with our plant based mayo.
I’ve been searching for low calorie, plant-based oil free dressing. That is the area that I find most difficult… cutting down on the dressing especially since I’m eating so much salad!
Would cooked golden potatoes or Hanna yams work just as well instead of the soft tofu?
Meri, Hmmmm…I’m not sure since we haven’t tried either in place of the tofu. Please let us know if you do and what you think. 🙂
Cam you use honey if you don’t have agave?
Yes! Honey would work here, as well.