20 Flavorful Low Sodium Salad Dressing Recipes Healthy

Who says eating healthy has to be bland? If you’re tired of sacrificing flavor for a low-sodium diet, we’ve got you covered! These 20 vibrant, homemade salad dressings pack a punch without the salt overload—perfect for drizzling over greens, grains, or even roasted veggies. Say goodbye to boring salads and hello to big taste. Ready to shake up your mealtime? Let’s dive in!

Lemon Herb Low Sodium Vinaigrette

Brighten up your salads with this zesty Lemon Herb Low Sodium Vinaigrette—it’s light, fresh, and packed with flavor without the extra salt.

• 1/3 cup extra-virgin olive oil
• 1/4 cup fresh lemon juice (about 2 lemons)
• 1 tbsp Dijon mustard
• 1 tsp honey
• 1 small garlic clove, minced
• 1/2 tsp dried oregano
• 1/4 tsp freshly ground black pepper
• 2 tbsp finely chopped fresh parsley

1. In a small bowl, whisk together 1/4 cup fresh lemon juice, 1 tbsp Dijon mustard, and 1 tsp honey until smooth.
2. Slowly drizzle in 1/3 cup extra-virgin olive oil while whisking continuously to emulsify the dressing.
3. Stir in 1 minced garlic clove, 1/2 tsp dried oregano, 1/4 tsp black pepper, and 2 tbsp chopped fresh parsley.
4. Taste and adjust sweetness or acidity with a touch more honey or lemon juice if needed.

The magic here? The Dijon mustard helps emulsify the dressing beautifully, so it stays silky instead of separating. Perfect for drizzling over greens, grain bowls, or even grilled veggies.

Tip: For extra herb flavor, swap parsley with fresh basil or dill—just chop finely so it blends smoothly.

Balsamic Glaze Low Sodium Dressing

This silky, slightly sweet dressing is a pantry hero—perfect for drizzling over salads, roasted veggies, or even grilled chicken.

Ingredients:

• 1/2 cup high-quality balsamic vinegar
• 2 tbsp honey (or maple syrup for vegan option)
• 1 tbsp Dijon mustard
• 1/3 cup extra-virgin olive oil
• 1/4 tsp garlic powder
• 1/8 tsp freshly ground black pepper

Instructions:

1. In a small saucepan, combine 1/2 cup balsamic vinegar and 2 tbsp honey. Simmer over medium-low heat for 8–10 minutes, stirring occasionally, until reduced by half (it should coat the back of a spoon).
2. Remove from heat and whisk in 1 tbsp Dijon mustard, 1/4 tsp garlic powder, and 1/8 tsp black pepper.
3. While whisking continuously, slowly drizzle in 1/3 cup olive oil until fully emulsified.
4. Let cool to room temperature before using—the glaze will thicken slightly as it sits.

The reduction process deepens the balsamic’s natural sweetness, balancing the mustard’s tang without needing added salt. Tip: Double the batch and store it in a squeeze bottle for easy drizzling!

Garlic Infused Olive Oil Dressing

This rich, aromatic dressing turns simple salads into something special—just a drizzle adds deep garlic flavor without overpowering freshness.

Ingredients:

• 1/2 cup extra-virgin olive oil
• 4 garlic cloves, thinly sliced
• 2 tbsp fresh lemon juice
• 1 tsp honey
• 1/2 tsp kosher salt
• 1/4 tsp freshly cracked black pepper

Instructions:

1. In a small saucepan, heat the olive oil and garlic cloves over low heat for 8–10 minutes, stirring occasionally, until the garlic is fragrant and lightly golden (don’t let it brown). Remove from heat and let cool for 5 minutes.
2. Strain the garlic slices from the oil (save them for garnish or discard). Whisk the infused oil with lemon juice, honey, salt, and pepper until fully blended.
3. Taste and adjust salt or lemon if needed. Store in a sealed jar for up to 1 week.

The gentle infusion process mellows the garlic’s bite while keeping its earthy sweetness—perfect for drizzling over roasted veggies or grain bowls.

Tip: For extra depth, add a sprig of rosemary or thyme to the oil while infusing.

Avocado Lime Low Sodium Dressing

This creamy, zesty dressing is a game-changer for salads, tacos, or grain bowls—packed with fresh flavor and no added salt!

Ingredients:

• 1 ripe avocado, pitted and peeled
• 1/4 cup plain Greek yogurt
• 3 tbsp fresh lime juice (about 2 limes)
• 2 tbsp olive oil
• 1 tbsp honey
• 1 small garlic clove, minced
• 1/4 tsp ground cumin
• 1/4 tsp freshly cracked black pepper
• 2-3 tbsp water (to thin as needed)

Instructions:

1. In a blender or food processor, combine the avocado, Greek yogurt, lime juice, olive oil, honey, garlic, cumin, and black pepper.
2. Blend until completely smooth, scraping down the sides as needed. For a thinner consistency, add water 1 tbsp at a time until desired texture is reached.
3. Taste and adjust lime juice or honey if needed. Serve immediately or refrigerate in an airtight container for up to 2 days.

The creamy avocado and tangy lime balance perfectly, while the cumin adds a subtle warmth—no one will miss the salt! Tip: For extra freshness, stir in chopped cilantro just before serving.

Zesty Orange Low Sodium Vinaigrette

Brighten up your salads with this Zesty Orange Low Sodium Vinaigrette—a tangy, citrus-kissed dressing that’s light yet packed with flavor.

• 1/2 cup fresh orange juice (from about 2 medium oranges)
• 1/4 cup extra-virgin olive oil
• 2 tbsp apple cider vinegar
• 1 tbsp honey
• 1 tsp Dijon mustard
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 1/4 tsp smoked paprika (optional for a hint of warmth)

1. In a small bowl, whisk together 1/2 cup fresh orange juice, 2 tbsp apple cider vinegar, 1 tbsp honey, and 1 tsp Dijon mustard until smooth.
2. Slowly drizzle in 1/4 cup olive oil while whisking continuously to emulsify the dressing.
3. Add 1/2 tsp garlic powder, 1/4 tsp black pepper, and 1/4 tsp smoked paprika (if using). Whisk again to combine.
4. Taste and adjust sweetness or tanginess by adding a touch more honey or vinegar if needed.

The fresh orange juice gives this vinaigrette a sunny, vibrant kick, while the smoked paprika adds a subtle smoky depth—perfect for drizzling over bitter greens or grain bowls.

Tip: For extra zing, add 1/2 tsp of finely grated orange zest to the mix!

Low Sodium Creamy Tahini Dressing

This silky, nutty dressing is a game-changer for salads, grain bowls, or even as a veggie dip—without the usual salt overload.

Ingredients:

• ½ cup tahini (well-stirred)
• ¼ cup fresh lemon juice
• 2 tbsp pure maple syrup
• 1 tbsp extra-virgin olive oil
• 1 garlic clove, minced
• ½ tsp ground cumin
• ¼ tsp freshly ground black pepper
• 6 tbsp cold water (plus more as needed)

Instructions:

1. In a medium bowl, whisk together tahini, lemon juice, maple syrup, olive oil, minced garlic, cumin, and black pepper until smooth.
2. Add cold water 1 tbsp at a time (up to 6 tbsp), whisking vigorously after each addition, until the dressing reaches a pourable but creamy consistency. Thin with 1–2 tbsp more water if needed.
3. Taste and adjust lemon or maple syrup for balance—it should be tangy, slightly sweet, and richly nutty.

The magic here? The maple syrup rounds out the tahini’s bitterness while keeping the sodium low, making it craveably smooth. Tip: For a zippy twist, add a pinch of smoked paprika or a dash of hot sauce!

Apple Cider Vinegar Low Sodium Dressing

This bright, tangy dressing is a kitchen MVP—light enough for salads but bold enough to jazz up roasted veggies or grain bowls.

Ingredients:

• 1/3 cup extra-virgin olive oil
• 1/4 cup apple cider vinegar
• 1 tbsp pure maple syrup
• 1 tsp Dijon mustard
• 1/2 tsp garlic powder
• 1/4 tsp freshly ground black pepper
• 1/8 tsp onion powder

Instructions:

1. In a small bowl or jar, whisk together 1/4 cup apple cider vinegar, 1 tbsp maple syrup, and 1 tsp Dijon mustard until smooth.
2. Slowly drizzle in 1/3 cup olive oil while whisking continuously to emulsify the dressing.
3. Add 1/2 tsp garlic powder, 1/4 tsp black pepper, and 1/8 tsp onion powder, whisking until fully combined.
4. Taste and adjust sweetness or tang by adding a splash more maple syrup or vinegar if needed.

The magic here? The maple syrup balances the vinegar’s punch without overpowering it—making this dressing versatile enough for both bitter greens and sweet summer salads.

Tip: Store in a sealed jar in the fridge for up to 1 week. Shake well before using, as separation is natural.

Low Sodium Honey Mustard Dressing

This sweet-tangy dressing is a crowd-pleaser—light enough for salads but bold enough to double as a dipping sauce for roasted veggies or chicken tenders.

Ingredients:

• 1/3 cup Dijon mustard
• 1/4 cup raw honey
• 2 tbsp apple cider vinegar
• 1/4 cup extra-virgin olive oil
• 1/2 tsp garlic powder
• 1/4 tsp smoked paprika
• 1/8 tsp freshly ground black pepper

Instructions:

1. In a medium bowl, whisk together 1/3 cup Dijon mustard, 1/4 cup raw honey, and 2 tbsp apple cider vinegar until smooth.
2. Slowly drizzle in 1/4 cup olive oil while whisking continuously to emulsify.
3. Add 1/2 tsp garlic powder, 1/4 tsp smoked paprika, and 1/8 tsp black pepper, whisking until fully combined.
4. Taste and adjust sweetness or tang with an extra teaspoon of honey or vinegar if desired.

The smoked paprika adds a subtle depth that sets this dressing apart—no bland “healthy” versions here! Store leftovers in a jar for up to a week; the flavors meld beautifully over time.

Tip: For a creamier texture, blend all ingredients in a mini food processor for 10 seconds.

Herbaceous Low Sodium Ranch Dressing

Say goodbye to store-bought ranch—this herb-packed, low-sodium version is creamy, tangy, and perfect for drizzling over salads or dunking fresh veggies.

• 1 cup plain Greek yogurt (full-fat for extra richness)
• 1/4 cup buttermilk
• 2 tbsp fresh lemon juice
• 1 tbsp extra-virgin olive oil
• 1 small garlic clove, minced
• 1 tbsp finely chopped fresh dill
• 1 tbsp finely chopped fresh chives
• 1 tsp dried parsley
• 1/2 tsp onion powder
• 1/4 tsp freshly ground black pepper
• 1/8 tsp salt (optional, for those who want a hint)

1. In a medium bowl, whisk together 1 cup plain Greek yogurt, 1/4 cup buttermilk, 2 tbsp fresh lemon juice, and 1 tbsp olive oil until smooth.
2. Stir in 1 minced garlic clove, 1 tbsp dill, 1 tbsp chives, 1 tsp dried parsley, 1/2 tsp onion powder, 1/4 tsp black pepper, and 1/8 tsp salt (if using) until fully combined.
3. Cover and refrigerate for at least 30 minutes (or up to 3 days) to let the flavors meld—trust us, it’s worth the wait!

The fresh herbs and lemon give this ranch a bright, garden-fresh kick, while the Greek yogurt keeps it luxuriously thick without the guilt.

Tip: For a dairy-free twist, swap the yogurt and buttermilk for unsweetened coconut yogurt and a splash of almond milk.

Low Sodium Greek Yogurt Dressing

This creamy, tangy dressing is a healthier twist on classic ranch—packed with protein and flavor without the salt overload.

Ingredients:

• 1 cup plain Greek yogurt (whole milk or 2%)
• 2 tbsp fresh lemon juice
• 1 tbsp extra-virgin olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried dill
• ½ tsp freshly ground black pepper
• 2 tbsp water (to thin, if needed)

Instructions:

1. In a medium bowl, whisk together the Greek yogurt, lemon juice, and olive oil until smooth.
2. Add the garlic powder, onion powder, dried dill, and black pepper. Whisk again until fully combined.
3. For a thinner consistency, stir in water 1 tbsp at a time until desired texture is reached.
4. Cover and refrigerate for at least 30 minutes to let the flavors meld (or use immediately in a pinch!).

The yogurt base keeps this dressing luxuriously thick, while the dill and lemon add a bright, herby kick—perfect for drizzling over grain bowls or dunking crunchy veggies.

Tip: For extra freshness, swap dried dill for 1 tbsp chopped fresh dill.

Roasted Red Pepper Low Sodium Dressing

This vibrant dressing is packed with smoky-sweet flavor but keeps the salt in check—perfect for drizzling over salads, grain bowls, or even grilled veggies.

Ingredients:

• 1 cup jarred roasted red peppers, drained
• 3 tbsp extra-virgin olive oil
• 2 tbsp apple cider vinegar
• 1 tbsp honey
• 1 small garlic clove, minced
• 1/2 tsp smoked paprika
• 1/4 tsp black pepper
• 2 tbsp water (to thin, if needed)

Instructions:

1. Combine the roasted red peppers, olive oil, apple cider vinegar, honey, garlic, smoked paprika, and black pepper in a blender or food processor.
2. Blend on high for 30–45 seconds until completely smooth, scraping down the sides as needed. If the dressing is too thick, add water 1 tbsp at a time until pourable.
3. Taste and adjust sweetness (more honey) or tang (more vinegar) if desired.

The smoky depth from the roasted peppers and paprika makes this dressing stand out—no bland salads here! It’s also sturdy enough to hold up to hearty greens like kale.

Tip: For extra creaminess, blend in 2 tbsp plain Greek yogurt or tahini.

Low Sodium Sesame Ginger Dressing

This bright, nutty dressing is a game-changer for salads and grain bowls—packed with flavor but light on salt, so you can drizzle without worry.

Ingredients:

• 1/4 cup low-sodium soy sauce
• 3 tbsp rice vinegar
• 2 tbsp honey
• 1 tbsp toasted sesame oil
• 1 tbsp fresh grated ginger
• 1 garlic clove, minced
• 1/4 cup neutral oil (like grapeseed or avocado)
• 1 tsp sesame seeds

Instructions:

1. In a small bowl, whisk together 1/4 cup low-sodium soy sauce, 3 tbsp rice vinegar, and 2 tbsp honey until the honey dissolves.
2. Add 1 tbsp toasted sesame oil, 1 tbsp fresh grated ginger, and 1 minced garlic clove, stirring to combine.
3. Slowly drizzle in 1/4 cup neutral oil while whisking continuously to emulsify the dressing.
4. Stir in 1 tsp sesame seeds for crunch.

The magic here? The dressing thickens as it sits, clinging perfectly to greens without overpowering them.

Tip: Double the batch and store it in a jar—the flavors deepen after a day in the fridge!

Tangy Low Sodium Caesar Dressing

This creamy, zesty dressing delivers all the classic Caesar flavor without the salt overload—perfect for drizzling over crisp romaine or using as a bold sandwich spread.

Ingredients:

• 1/2 cup plain Greek yogurt
• 1/4 cup grated Parmesan cheese
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1 tbsp Dijon mustard
• 2 tsp Worcestershire sauce
• 1 small garlic clove, minced
• 1/2 tsp freshly ground black pepper
• 1/4 tsp smoked paprika

Instructions:

1. In a medium bowl, whisk together the Greek yogurt, Parmesan cheese, olive oil, lemon juice, and Dijon mustard until smooth.
2. Stir in the Worcestershire sauce, minced garlic, black pepper, and smoked paprika until fully combined.
3. Cover and refrigerate for at least 30 minutes to let the flavors meld (the garlic will mellow slightly).

The smoky paprika and tangy yogurt create a dressing that’s rich but surprisingly light—no one will miss the anchovies or excess salt!

Tip: For extra creaminess, blend the dressing in a food processor for 10 seconds.

Low Sodium Miso Tahini Dressing

This creamy Low Sodium Miso Tahini Dressing is a flavor-packed powerhouse—nutty, tangy, and just salty enough to elevate any bowl or salad.

• 1/4 cup tahini
• 2 tbsp white miso paste (low sodium)
• 2 tbsp rice vinegar
• 1 tbsp maple syrup
• 1 tbsp toasted sesame oil
• 1/4 cup warm water (plus more as needed)
• 1 small garlic clove, minced

1. In a medium bowl, whisk together 1/4 cup tahini, 2 tbsp miso paste, and 2 tbsp rice vinegar until smooth.
2. Add 1 tbsp maple syrup, 1 tbsp sesame oil, and minced garlic, whisking until fully combined.
3. Gradually drizzle in 1/4 cup warm water, whisking continuously, until the dressing reaches a pourable consistency. Add more water, 1 tbsp at a time, if needed.
4. Taste and adjust with a splash of vinegar or maple syrup for balance.

The magic here? The umami-rich miso and tahini create a velvety texture that clings perfectly to greens or grain bowls without overwhelming them.

Tip: Store leftovers in a jar—the flavors deepen after a day in the fridge!

Citrus Poppy Seed Low Sodium Dressing

Bright, tangy, and just a little sweet, this dressing turns any salad into a refreshing side—perfect for pairing with grilled chicken or drizzling over a summer fruit salad.

Ingredients:

• 1/3 cup fresh orange juice (about 1 medium orange)
• 2 tbsp fresh lemon juice
• 2 tbsp honey
• 1 tbsp white wine vinegar
• 1 tsp Dijon mustard
• 1/2 tsp poppy seeds
• 1/4 tsp garlic powder
• 1/4 cup extra-virgin olive oil

Instructions:

1. In a small bowl, whisk together the orange juice, lemon juice, honey, white wine vinegar, and Dijon mustard until smooth.
2. Add the poppy seeds and garlic powder, whisking to combine.
3. Slowly drizzle in the olive oil while whisking continuously until the dressing is emulsified and slightly thickened (about 1 minute).

The poppy seeds add a subtle crunch, while the citrus duo keeps it light—no heavy mayo or excess salt required. Store leftovers in a jar and shake well before using.

Tip: For extra zest, grate in 1/2 tsp of orange zest along with the juices.

Low Sodium Basil Pesto Dressing

Bright, herby, and perfectly balanced, this pesto dressing skips the salt without sacrificing flavor—drizzle it over salads, grilled veggies, or pasta for a fresh twist.

Ingredients:

• 2 cups fresh basil leaves, packed
• 1/4 cup grated Parmesan cheese
• 1/4 cup extra-virgin olive oil
• 2 tbsp lemon juice (about 1 small lemon)
• 2 tbsp pine nuts, toasted
• 1 small garlic clove, minced
• 1/4 tsp black pepper
• 1/4 tsp sugar (optional, to balance acidity)

Instructions:

1. In a food processor, combine the basil, Parmesan, pine nuts, and garlic. Pulse 5–6 times until roughly chopped.
2. With the processor running, slowly drizzle in the olive oil until the mixture is smooth but still slightly textured, about 30 seconds.
3. Add the lemon juice, black pepper, and sugar (if using). Blend for another 10 seconds, scraping down the sides as needed.
4. Taste and adjust lemon or pepper if desired. Use immediately or refrigerate in an airtight container for up to 3 days.

The toasted pine nuts add a buttery depth, while the lemon keeps it zesty—ideal for brightening up grain bowls or as a marinade for chicken.

Tip: For a creamier dressing, blend in 2 tbsp Greek yogurt or a splash of water to thin it out.

Spicy Low Sodium Chipotle Dressing

This smoky, tangy dressing packs a punch without the salt overload—perfect for drizzling over tacos, salads, or grain bowls.

Ingredients:

• 1/2 cup plain Greek yogurt
• 2 tbsp olive oil
• 2 tbsp lime juice (about 1 lime)
• 1 tbsp honey
• 1 tsp apple cider vinegar
• 1 chipotle pepper in adobo sauce, minced (plus 1 tsp sauce from the can)
• 1/2 tsp garlic powder
• 1/4 tsp smoked paprika
• 1/4 tsp ground cumin
• 2 tbsp water (to thin as needed)

Instructions:

1. In a blender or food processor, combine Greek yogurt, olive oil, lime juice, honey, apple cider vinegar, minced chipotle pepper, 1 tsp adobo sauce, garlic powder, smoked paprika, and cumin. Blend until smooth, about 30 seconds.
2. Add water 1 tbsp at a time, blending after each addition, until the dressing reaches your desired consistency (it should coat the back of a spoon but still drizzle easily).
3. Taste and adjust sweetness or smokiness by adding another 1/2 tsp honey or adobo sauce if needed.

The magic here? The yogurt balances the heat while keeping it creamy—no mayo required. It’ll thicken in the fridge, so give it a stir before using.

Tip: For extra depth, toast the cumin in a dry skillet for 30 seconds before adding it to the blender.

Low Sodium Creamy Avocado Dressing

This velvety, low-sodium dressing is a game-changer for salads, bowls, or even as a dip—packed with fresh flavor and no guilt!

Ingredients:

• 1 large ripe avocado, pitted and peeled
• 1/4 cup plain Greek yogurt
• 2 tbsp fresh lime juice (about 1 lime)
• 1 tbsp extra-virgin olive oil
• 1 small garlic clove, minced
• 1/4 tsp ground cumin
• 1/4 tsp freshly cracked black pepper
• 2-3 tbsp water (to thin as needed)

Instructions:

1. In a blender or food processor, combine the avocado, Greek yogurt, lime juice, olive oil, minced garlic, cumin, and black pepper.
2. Blend until smooth, scraping down the sides as needed. For a thinner consistency, add water 1 tbsp at a time until desired texture is reached.
3. Taste and adjust lime juice or pepper if needed—no salt required thanks to the avocado’s natural richness!

The yogurt adds a tangy lightness, while the avocado keeps it luxuriously creamy without overpowering. Perfect for drizzling over grilled veggies or tacos!

Tip: Store leftovers in an airtight container with plastic wrap pressed directly on the surface to prevent browning (keeps for 2 days).

Low Sodium Dijon Mustard Vinaigrette

Bright, tangy, and just the right amount of sharpness—this vinaigrette turns simple greens into something special without loading up on salt.

Ingredients:

• 1/4 cup extra-virgin olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon Dijon mustard (low sodium or no-salt-added)
• 1 teaspoon honey
• 1/2 teaspoon garlic powder
• 1/4 teaspoon freshly ground black pepper

Instructions:

1. In a small bowl or jar, whisk together 2 tablespoons apple cider vinegar, 1 tablespoon Dijon mustard, 1 teaspoon honey, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper until smooth.
2. Slowly drizzle in 1/4 cup olive oil while whisking continuously until fully emulsified and slightly thickened (about 1 minute).
3. Taste and adjust sweetness or tanginess with an extra drop of honey or vinegar if needed—no salt required!

The mustard’s subtle heat balances the honey’s sweetness, making this dressing bold enough for hearty kale but light enough for delicate spring mixes.

Tip: Store leftovers in a sealed jar in the fridge for up to a week—just shake well before using.

Low Sodium Maple Balsamic Dressing

This sweet-tangy dressing is a crowd-pleaser—perfect for drizzling over salads, roasted veggies, or even grilled chicken.

Ingredients:

• 1/4 cup extra-virgin olive oil
• 3 tbsp balsamic vinegar
• 2 tbsp pure maple syrup
• 1 tsp Dijon mustard
• 1/4 tsp garlic powder
• 1/8 tsp freshly ground black pepper

Instructions:

1. In a small bowl, whisk together 3 tbsp balsamic vinegar, 2 tbsp maple syrup, and 1 tsp Dijon mustard until smooth.
2. Slowly drizzle in 1/4 cup olive oil while whisking continuously to emulsify the dressing.
3. Stir in 1/4 tsp garlic powder and 1/8 tsp black pepper until fully combined.
4. Taste and adjust sweetness or tanginess with an extra splash of maple syrup or vinegar if needed.

The magic here? The maple syrup caramelizes slightly when tossed with warm ingredients, adding a subtle depth you’ll love.

Tip: For a creamier texture, blend all ingredients in a mini food processor for 10 seconds.

Conclusion

With these 20 flavorful low-sodium dressings, eating healthy just got a whole lot tastier! Whether you’re craving creamy, tangy, or herby, there’s something here for everyone. Give these recipes a try, and let us know which ones you love in the comments. Don’t forget to share your favorites on Pinterest so others can enjoy these delicious, heart-friendly options too. Happy dressing!