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!
Yields: 4 servings per dressing | All recipes under 50 Calories per serving
- 1/4 cup tamari
- 1/4 cup balsamic or red wine vinegar
- 2 teaspoons Dijon mustard
- 6 tablespoons silken tofu
- 3 tablespoons stone ground mustard
- 3 tablespoons ketchup
- 1 teaspoon freshly squeezed lemon juice
- pinch of salt
- pinch of freshly ground pepper
- 1/4 cup stone ground mustard
- 1/4 cup silken tofu
- 3 tablespoons agave syrup
- pinch of salt, or to taste
- pinch of freshly ground black pepper, or to taste
- 4 large strawberries
- 1 tablespoon red wine vinegar
- 2 tablespoons agave syrup
- pinch of freshly ground black pepper
- 6 tablespoons soft silken tofu
- 4 tablespoons water
- 2 teaspoons fresh squeezed lemon juice
- 1/2 teaspoons each garlic powder, onion powder, oregano flakes, rosemary flakes, basil flakes, and salt
- pinch of freshly ground black pepper
- 1/4 cup tamari or soy sauce
- 2 tablespoons toasted sesame seeds
- 2 tablespoons rice vinegar
- 2 tablespoons water
- 1 large clove finely crushed garlic
- 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.
Learn more about Eric and his initiatives at EricandPeety.
Looking for more plant-based recipes that are oil-free and have zero cholesterol? Try one of the recipes below!
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!
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.
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.
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