6 Plant-Based Oil-Free Salad Dressing Recipes (2024)

These wfpb salad dressings taste even better than the oil-filled ones!

6 Plant-Based Oil-Free Salad Dressing Recipes (1)

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, whole food, plantbased 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 wfpb salad dressing recipes were the perfect way to start eating more salads.

How To Make Dinner Salads for Four

6 Plant-Based Oil-Free Salad Dressing Recipes (2)

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 these 6 wfpb salad dressing salad dressings 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 WFPB Salad Dressing Recipes

6 Plant-Based Oil-Free Salad Dressing Recipes (3)

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!

4.40 from 58 votes

6 Plant-Based Oil-Free Salad Dressing Recipes

From creamy salad dressings to Vinaigrette style, you'll love these six easy and quick plant-based recipes. You won't find any oil in Eric's recipes, only whole foods.

Review Recipe PIN RECIPE Print Recipe

Yield 4 people

Serving Size 2 tablespoons

Course Condiment, Salad

Cuisine American

Author Eric O’Grey

6 Plant-Based Oil-Free Salad Dressing Recipes (4)

Review Recipe PIN RECIPE Print Recipe


US CustomaryMetric

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


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.


The nutritional information in the nutritional information section of the card is for the Tamari Vinaigrette, but here’s the break down for the remaining recipes:

1001 Islands

Serving: 3 tbsp. (approximately) | Calories: 28kcal | Carbohydrates: 2g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Sodium: 289mg | Fiber: 1g | Sugar: 5g | SmartPoints (Freestyle): 2

Agave Mustard

Serving: 3 tbsp. (approximately) | Calories: 67kcal | Carbohydrates: 13g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 188mg | Fiber: 1g | Sugar: 11g | SmartPoints (Freestyle): 4

Strawberry Vinaigrette

Serving: 2 tbsp. (approximately) | Calories: 42kcal | Carbohydrates: 10g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 1mg | Fiber: 1g | Sugar: 8g | SmartPoints (Freestyle): 2

Creamy Italian

Serving: 3 tbsp. (approximately) | Calories: 16kcal | Carbohydrates: 1g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 293mg | Fiber: 1g | Sugar: 1g | SmartPoints (Freestyle): 1

Sesame Umami

Serving: 3 tbsp. (approximately)| Calories: 34kcal | Carbohydrates: 2g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Sodium: 811mg | Fiber: 1g | Sugar: 5g | SmartPoints (Freestyle): 2

Nutrition Information

Serving: 2tablespoons | Calories: 24kcal | Carbohydrates: 4g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Sodium: 842mg | Fiber: 1g | Sugar: 3g |

SmartPoints (Freestyle): 1

Keywords Plant-Based, Quick and Easy

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Learn more about Eric and his initiatives at EricandPeety.

Looking for more plant-based recipes withzero cholesterol? Try one of these recipes:

Plant-Based Slow Cooker Chili Recipe

6 Plant-Based Oil-Free Salad Dressing Recipes (5)

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

6 Plant-Based Oil-Free Salad Dressing Recipes (6)

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

6 Plant-Based Oil-Free Salad Dressing Recipes (7)

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

6 Plant-Based Oil-Free Salad Dressing Recipes (9)

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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6 Plant-Based Oil-Free Salad Dressing Recipes (2024)


What can I substitute for oil in salad dressing? ›

Here are some of my favorite ways to replace oil in most traditional salad dressing recipes.
  • Water and arrowroot powder. ...
  • Silken tofu. ...
  • Unsweetened applesauce. ...
  • Flax seeds. ...
  • Nuts or seeds. ...
  • Avocado. ...
  • Tahini and nut butters. ...
  • Beans.
Apr 8, 2022

What salad dressing does not have seed oil? ›

Newman's Own. Newman's Own is a well-known dressing brand and recently rolled out a handful of staple dressings that contain avocado and olive oil instead of seed oils. Seed oil-free versions include their Avocado Oil & Extra Virgin Olive Oil Dairy Free Italian Dressing.

What can I put on my salad instead of dressing? ›

Try a little lemon juice, lime juice, or a light vinaigrette. I have a bottle of walnut oil in my pantry which is very nice on salads, along with white wine vinegar and a little salt and pepper. You can also add yogurt or mustard and some fresh or dried herbs to your dressing.

How do you make salad dressing less oily? ›

Restore balance with vinegar or lemon juice

When adding vinegar, it's vital to do so gradually, tasting as you go. This ensures you don't tip the balance too far in the other direction. Lemon juice can be another excellent antidote to an extra-oily dressing.

What is a substitute for vegetable oil in salads? ›

If you're looking to substitute vegetable oil with another neutral oil, using refined avocado oil is a great choice for salad dressings because of its flavor. (Bonus: it also has a high smoke point, so you can also use it for high heat cooking.)

What is a healthy substitute for oil? ›

Healthy Substitutes For Oil In Baking
  • Unsweetened Apple Sauce.
  • Nut Butters.
  • Silken Tofu.
  • Aquafaba.
  • Mashed Banana, Pumpkin or Sweet Potato.
  • Check Out These Oil-Free Recipes.
  • Resources.
Mar 6, 2021

What is a good substitute for olive oil in dressing? ›

You can use any nut oil as an olive oil alternative in salad dressings, but they will likely add a noticeable nut flavor. Vegetable oils such as canola, safflower, and sunflower will contribute less flavor than olive oil to salad dressings but bring the same body and texture.

Does balsamic vinegar have seed oils? ›

There is no oil in balsamic vinegar. There's just vinegar, aged and concentrated in a specific way. There are cheap balsamic vinegars (the ones made on an industrial level), extraordinarily expensive balsamic vinegars (made the traditional way) and lots of balsamic vinegars that fall somewhere in the middle.

Is oil in salad dressing bad for you? ›

“Different oils have different nutrient components,” registered dietitian Alexis Newman said. “Dressings that have oils that are high in monounsaturated fat are recommended. These types of fats help reduce bad cholesterol (LDL) and increase good cholesterol (HDL), which prevents heart disease and reduces inflammation.”

What is the healthiest salad dressing to use? ›

8 Simple and Healthy Salad Dressings
  1. Sesame ginger. This simple salad dressing doubles as an easy marinade for meat, poultry, or roasted veggies. ...
  2. Balsamic vinaigrette. ...
  3. Avocado lime. ...
  4. Lemon vinaigrette. ...
  5. Honey mustard. ...
  6. Greek yogurt ranch. ...
  7. Apple cider vinaigrette. ...
  8. Ginger turmeric.
Jul 27, 2023

What dressing to put on salad for weight loss? ›

Harris-Pincus explains, "Those looking to follow a lower-carb plan or people watching added sugars would do better avoiding sweeter dressings like Honey Mustard, Thousand Island, French or Catalina, and choose oil and vinegar or a balsamic vinaigrette."

What is the least fattening dressing for a salad? ›

Balsamic Vinaigrette: Balsamic vinegar is naturally low in calories and can add a tangy flavor to your salad. To make a simple balsamic vinaigrette, mix one part balsamic vinegar with three parts extra virgin olive oil.

Is oil necessary in salad dressing? ›

Oil adds richness and body to dressings, enhancing the flavors of other ingredients like vinegar, herbs, and spices. It also creates a smooth and glossy texture that coats the salad greens and other ingredients, making them more flavorful and enjoyable to eat.

Do you have to put oil in salad dressing? ›

There are several alternatives you can use to replace oil in salad dressings. Here's a simple recipe for an oil-free salad dressing: Ingredients: 2 tablespoons of lemon juice or vinegar (such as apple cider vinegar or balsamic vinegar)

How do you reduce oil in dressing? ›

The traditional proportion in most dressings is two parts oil to one part vinegar. I was able to replace up to one-third the oil with defatted broth, a vegetable puree, vegetable juices, blended low-fat cheeses, such as ricotta or cottage cheese, nonfat milk and even balsamic vinegar — with no flavor loss.

What is the healthiest neutral oil for salad dressing? ›

Oils rich in monounsaturated fat, phytochemicals, and alpha linolenic acid are best for salad dressings. These include extra virgin olive, canola, peanut, flaxseed, walnut, hemp, avocado, and almond oils. I would also add grapeseed oil to my recommended list because it's such a good source of vitamin E.

What is a healthy substitute for canola oil in salad dressing? ›

The best substitute for canola oil? Olive oil is well known to be a heart-healthy cooking oil (source). If you're making something savory like a salad dressing or sauteing, you can use olive oil as a 1 for 1 substitute for canola oil. It cooks similarly to vegetable oil.


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