Sugar Free Salad Dressings – Make your salads more interesting and maintain your health!

I wanted to review some sugar free salad dressings. For me, a big part of overcoming my sugar addiction has been to incorporate 5-6 cups of veggies a day. My nutrionist also told me to incorporate healthy, unsaturated fats so that my meals leave me feeling full. 

One easy way I’ve found to do both is to use sugar free salad dressings on fresh veggies. Surprisingly, sugar free salad dressings can be hard to find!

What matters (to me!) in sugar free salad dressings

For me, the important things in a sugar-free salad dressing are:

1.Cost 

2. No added sugar

3. Flavors (of course!)

Here are some great dressings recommendations below!


Tessemae’s Creamy Salad Dressing 4 Pack – Ranch + Caesar (Whole 30 Approved)

Added sugar: 0 g

Cost: $26 for a pack of 4

Wish-Bone Salad Dressing, Chunky Blue Cheese

Added sugar: 0 g

Cost:  $5.99 (or $1.87 if you have Amazon prime)

Simple Girl Sweet Vinaigrette


Added sugar: 0 g

Cost: $5.77

Carb Caesar Salad Dressing and Dip by Yo Mama’s Foods

Added sugar: 0 g

Cost: $16.95 for a pack of 2

Salad Dressings and Sugar

Fresh veggies are of course healthy, but you can often undo the benefit of a salad if you have an unhealthy dressing. I don’t mind salad dressings with unsaturated fats, like olive oil and avocado. As my nutritionist likes to remind me- healthy fats help keep you feeling full, and let your body know that food is in abundant supply, thereby reducing hunger cravings. So I always have dressings with unsaturated fats with my salads.

I was really surprised, though, by the amount of added sugar many salad dressings have. It took quite a while to find go-to companies that made dressings that fit my nutritionional needs.

I don’t want to bash any specific companies, but doing a quick search for Ceasar dressing showed me dressings that had about 7 g of added sugar per serving. Catalina dressing has about 10 g of added sugar per serving. Sweet and sour has about 8 g of added sugar per serving, and honey mustard dressing has about 9 g of added sugar per serving.

It’s really easy to just pick up a dressing and not realize that it is unhealthy for you. However, there are plenty of healthy dressings out there!

My Go-to Dressings

As you probably guessed, my favorite dressings are some of the ones listed above. These dressings have low or no added sugar, minimal saturated fat and are relatively affordable. In addition to those dressings above, here are some that I enjoy:

-Marzetti’s Simply Dressed Caesar Dressing

-Trader Joe’s Miso Ginger

-Trader Joe’s Green Goddess

-Trader Joe’s Soy Sesame Giner Vinagrette

DIY-Dressing Ideas

Sometimes when I can’t find what I want in the grocery store or online, I’ll just make my own dressings. A lot of my favorite recipe ideas come from the book Salads, which I actually found at a sidewalk sale while visiting Boston. Probably the best $2 I’ve spent in a while 🙂

My nutritionist likes for me to incorporate fats in my salad dressings, and I usually think of a salad dressing as having 3 parts:

1. Fats

2. Acid

3. Seasoning

I find that the acid gives a bit of a punch to the dressing, the fats keep me feeling full, and the seasoning allows me to customize the overall taste of the dressing and make the dressing compliment whatever veggies I’m eating. Here are 3 ideas below:


Dressing 1:

Fat: Coconut oil (use quickly since this hardens at room temp)

Acid: Lemon juice

Seasoning: Paprika


Dressing 2

Fat: Avocado

Acid: Lime juice

Seasoning: Black pepper


Dressing 3:

Fat: Olive Oil

Acid: Fresh squeezed orange juice (Avoid store-bought orange juice, since store-bought often contains added sugar)

Seasoning: Salt

Conclusion

Salad dressings are a great way to enjoy your veggies, and there are plenty of options that are sugar-free. Becareful to avoid those that contain lots of added sugar and saturated fats. Just take a quick look at the nutrition label, or try some of the dressings above.

Let me know some of your favorite dressings in the comments!

-Ava

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