15+ Healthy Salad Dressings for Spring!

Naturally Vegetarians
Apr 1
15 min read

Updated: Apr 4

greek olives, Kalamata olives, capers, nutritional yeast flakes — Caesar Salad Dressing

Say goodbye to store-bought additives! These vegan salad dressings are not only packed with health-boosting ingredients but also bursting with fresh, vibrant flavors. They’re incredibly versatile—perfect for salads, marinades, dipping sauces, or even drizzled over roasted veggies.

Made with simple, wholesome ingredients, these easy-to-make recipes save you time while delivering gourmet-level taste. Though they contain no preservatives, they stay fresh in the refrigerator for up to one month. Since they're all-natural, just give them a quick shake before use to blend the oil back in. Need more? Simply double or triple the recipe to fit your needs!

Sound of Manna for March: "All Things New" by Big Daddy Weave

Spring is a season of renewal—a time when buds break free from their pods and fresh grass begins to sprout. It’s a beautiful reminder that new beginnings are always possible, which is why this month’s Sound of Manna is "All Things New" by Big Daddy Weave—a song of hope and restoration.

Mike Weaver, the song’s author, wrote it as a prayer for his father, who was battling pulmonary fibrosis at the time. Often, it is in our most painful and uncertain moments that we cry out to God, longing for His presence and renewal. If you’ve ever lost a loved one—someone whose voice and ways still echo in the chambers of your heart—take comfort in this promise:

Revelation 14[13] And I heard a voice from heaven saying unto me, Write, Blessed are the dead which die in the Lord from henceforth: Yea, saith the Spirit, that they may rest from their labours; and their works do follow them.

Because of Jesus, who makes all things new, we can declare in faith:"From the ashes, from the dust, I will rise up."

So lift your hands, sing LOUD, and praise the One who brings beauty from brokenness! 🙌 🎶 (Lyrics at the end of this post.)

Lyrics "All Things New" by Big Daddy Weave at end of post

Exercise for March: Leg Lifts

Seated Leg Lifts (Great for beginners or desk workouts!)

Sit in a chair with your feet slightly apart.
Exhale as you lift one leg straight up, bringing your knee toward your shoulder.
Inhale as you lower your foot back to the floor.
Repeat on the other leg.

Standing Leg Lifts (Engage your balance!)

Stand with feet hip-width apart, keeping your back straight and core engaged.
Place your hands on your hips or hold onto a stable surface for support.
Slightly bend your knees, then lift one leg straight up, aiming for a 90-degree angle with your body.
Exhale as you lower your leg back down with control.
Repeat on the other leg.

💪 Challenge Yourself: Perform 10 reps per leg, 3 times a day, 5 days a week for a stronger lower body!

Consistency is key—keep moving, and let’s make March a month of strength and stability! 🚀🔥r week.

SpongeBob SquarePants doing his version of leg lifts

The History of Salad Dressing

Salad dressings have been used for thousands of years, dating back to ancient civilizations. The earliest recorded use of salad dressing comes from the Babylonians around 2000 BCE, who flavored their greens with oil and vinegar. The Egyptians later added spices and herbs to their dressings, creating more complex flavors. The Romans and Greeks were also known for using oil, vinegar, and fermented fish sauces in their salads, contributing to the foundation of many dressings still enjoyed today.

During the Renaissance, European cuisine became more refined, incorporating ingredients such as mustard, citrus, and honey into dressings. By the 18th and 19th centuries, French cuisine had perfected the art of vinaigrettes and creamy dressings, influencing modern recipes worldwide. In America, commercial salad dressings began to appear in the early 20th century, making them more accessible and convenient for home cooks.

The Purpose of Salad Dressing as a Sauce

Salad dressing serves as a flavorful and functional component of a dish. Its primary purposes include:

Enhancing Flavor – Dressings bring together sweet, tangy, savory, or creamy elements, making salads more enjoyable and palatable.
Balancing Ingredients – The acidity from lemon or citrus can cut through the bitterness of greens, while oil provides richness.
Improving Texture – A well-made dressing can add smoothness, creaminess, or a pleasant coating to otherwise dry ingredients.
Aiding Nutrient Absorption – Healthy fats from oils help the body absorb fat-soluble vitamins (A, D, E, and K) found in vegetables.
Providing Moisture and Binding Ingredients – A good dressing prevents salads from feeling dry and helps bind ingredients together in mixed salads.

Salad dressings have evolved from simple oil-and-vinegar mixtures to a diverse range of flavors and textures, from classic vinaigrettes to creamy, herb-infused blends. Today, they remain an essential component of salads, contributing to both nutrition and taste.

Health Benefits of Salad Dressings

Salad dressings do more than enhance flavor—they can also offer significant health benefits, especially when made with wholesome, natural ingredients. Many dressings contain nutrient-rich components that support overall well-being.

1. Aiding Nutrient Absorption

Healthy fats from oils like olive oil, avocado oil, or nut-based dressings help the body absorb fat-soluble vitamins A, D, E, and K found in leafy greens and vegetables. Without these fats, the body may not fully benefit from the nutrients in a salad.

2. Supporting Heart Health

Dressings made with extra virgin olive oil, flaxseed oil, or avocado oil contain heart-healthy monounsaturated and polyunsaturated fats, which can help reduce inflammation, lower LDL (bad) cholesterol, and support cardiovascular health.

3. Providing Antioxidants

Ingredients like herbs, spices, citrus, and garlic are packed with antioxidants that help fight oxidative stress, reduce inflammation, and support overall cellular health. For example, mustard and turmeric have anti-inflammatory properties.

4. Promoting Gut Health

Fermented ingredients like yogurt-based dressings contain probiotics that support digestion and a healthy gut microbiome.

5. Boosting Immunity

Dressings containing garlic, ginger, lemon juice, and herbs like oregano or thyme provide natural antimicrobial and immune-boosting benefits. These ingredients have been used for centuries to help fight infections and promote overall health.

6. Enhancing Satiety and Weight Management

Healthy fats and fiber-rich ingredients in salad dressings help promote a feeling of fullness, reducing the likelihood of overeating. A well-balanced dressing can make salads more satisfying and keep energy levels stable throughout the day.

7. Reducing Inflammation

Many salad dressing ingredients, such as extra virgin olive oil, turmeric, ginger, and garlic, have natural anti-inflammatory properties that can support joint health and overall wellness.

By choosing homemade or minimally processed dressings made with natural, plant-based ingredients, you can maximize these health benefits while avoiding artificial additives, fructose corn syrup, excess sugar, and unhealthy fats often found in store-bought versions. A well-crafted dressing not only makes salads more delicious but also turns them into a powerful tool for nourishing the body.

Here are some of our favorite salad dressings:

Caesar Salad:

1/2 Cup Extra Virgin Olive Oil OR Vegetable Oil

1/2 Cup Lemon Juice

1 teaspoon Garlic, minced

1 teaspoon Oregano

1/4 teaspoon Mustard, dry

1/4 teaspoon Onion Powder

1/4 teaspoon Curry Powder

2 Tablespoons Capers, in its brine liquid (replacement for anchovies)

1/2 teaspoon Salt

2 Tablespoons Nutritional Yeast Flakes

dash White Pepper

Directions: Blend all ingredients.

A vegan Caesar Dressing captures the essence of the classic while replacing the traditional dairy and egg components with plant-based alternatives. Nutritional yeast steps in to provide that crucial cheesy flavor reminiscent of Parmesan. Lemon juice and capers provide the necessary tang and acidity. Garlic and dry Mustard still play their important roles, adding depth and complexity. A touch of white pepper ties everything together.

The result is a vegan Caesar dressing that's surprisingly close to the original, offering a creamy, tangy, and savory experience. It coats lettuce leaves beautifully and delivers a satisfying burst of flavor. While the base ingredients differ, the essential flavor profile remains: a harmonious blend of creamy, acidic, salty, and savory, making it a delicious choice for any Caesar salad lover.

2. French Dressing:

½ Cup Vegetable Oil OR Olive Oil

¾ Cup Tomato Sauce

1/3 Cup Lemon Juice

1/3 Cup Honey OR Agave Syrup

1 Tablespoon Onion Powder

½ teaspoon Garlic Powder

1 Tablespoon Paprika

1½ teaspoon Salt

Directions: Blend well, until thoroughly mixed. Chill or serve immediately.

Catalina Dressing:

¾ cup Vegetable Oil OR Olive Oil

½ to ¾ cup Lemon Juice

6 Tablespoons Sweetener (Maple Syrup/Honey/Agave Syrup)

¾ cup Tomato Paste

4½ cups Water

3 teaspoons Salt

2 teaspoons Paprika

3-4 teaspoons Dried Onion (optional)

Directions:

Add water, then other ingredients and blend well, until thoroughly mixed. Chill or serve immediately.

Vegan French Dressing is a classic vinaigrette known for its bright, tangy, and slightly sweet flavor profile. The oil is usually a neutral-flavored vegetable oil or olive oil, while our lemon juice, each adding its own subtle nuances. A touch of natural sweetener like maple syrup or agave balances the acidity and creates a slightly sweeter dressing.

For a richer, more traditional variation, tomato paste is incorporated to provide the signature reddish-orange hue and a hint of umami. Garlic and onion powder deepen the flavor. Herbs like shallots, tarragon, or chives can be used for extra complexity, though a classic French dressing keeps it simple to highlight the quality of the ingredients.

The result is a light yet flavorful dressing that coats salad greens without being heavy. It offers a pleasant balance of tartness and sweetness, stimulating the appetite and complementing a variety of flavors. Vegan French dressing is versatile, pairing well with everything from simple green salads to elaborate composed salads. Its vibrant color and balanced taste make it a standout addition to any dish while staying true to the elegance of traditional French dressing.

Catalina dressing is a variant of French dressing, distinguished by its sweet, tangy flavor and vibrant red hue, which comes primarily from its rich tomato paste content.

4. Honey Mustard Dressing:

½ cup Lemon Juice
¼ cup Soy Flour OR Coconut Flour
1 teaspoon Sea Salt (OR) Pink Himalayan Salt
1-2 Garlic Cloves, small OR minced Garlic
1 teaspoon Turmeric
1 Pinch of Paprika
1½ teaspoon Maple Syrup
¼ cup Honey
¼-½ cup Water, as desired
¼ cup Olive Oil

Directions: Blend well. For best results use a High Speed Blender or Vitamix.

Sweet, tangy, and perfectly spiced, this Honey Mustard Dressing is a delightful twist on a classic favorite! A vibrant blend of lemon juice, honey, and maple syrup creates the perfect balance of sweetness and acidity, while turmeric, paprika, and garlic add depth and warmth. Soy or coconut flour gives it a smooth, creamy consistency, making it a perfect drizzle for salads, grain bowls, or roasted veggies. Wholesome and flavor-packed, this dressing is a must-try for any meal.

5. Creamy Italian Dressing:

1 cup Water

½ teaspoon Onion Powder

½ teaspoon Garlic Powder

¼ cup Oil

2 Tablespoons Sesame Seeds

½ teaspoon Italian Seasoning

½ teaspoon Pimentos 1 Tablespoon Maple Syrup

⅛ cup Lemon Juice

¾ teaspoon Pink Salt

Dash Cayenne (opt)

Directions: Blend and until smooth. Chill and serve.

This Creamy Italian Dressing is a smooth and flavorful blend of classic Italian herbs, zesty lemon juice, and rich sesame seeds for a unique twist. With a base of water and oil, it remains light yet creamy, while garlic, onion, and pimentos add depth. A touch of maple syrup balances the tanginess, and a hint of cayenne (optional) adds a gentle kick. Perfect for salads, pasta dishes, or as a dipping sauce, this dressing brings bold, wholesome flavor to every bite!

6. Simple Green Goddess:

1 Cup Plain Yogurt OR Vegan Mayonnaise OR Vegan Sour Cream (or a mixture of any of these)

1 Cup packed Fresh Herbs, use mostly the tops (Cilantro, Parsley, Dill, Basil, Mint - Using 1/4 Cup Chives or Green Onions), sliced into 1/2" segments

1 Medium Clove Garlic Clove OR 1 Tablespoon Minced Garlic

½ teaspoon Sea Salt OR Pink Himalayan Salt

1 teaspoon Lemon Juice

Add Nut Milk to thin the mixture, as needed

Directions: Blend until mixture is blended well.

There are times when I really love this job. Creating and taste-testing this dressing was an pleasure and an adventure—I wasn’t sure what to expect, but it turned out surprisingly good! 😊 Green Goddess Dressing is a vibrant and creamy blend bursting with the flavors of fresh herbs. Imagine cilantro, parsley, green onions, and dill, finely chopped and swirled into a rich, luscious base.

The dressing is a celebration of springtime, with its bright green hue and invigorating taste. It's tangy and slightly sweet, with a hint of garlic and a touch of heat from a dash of salt. The herbs create a symphony of flavors that dance on your palate, leaving you feeling refreshed and satisfied.

Green Goddess dressing is incredibly versatile. It can be drizzled over crisp salads, used as a dip for vegetables, or even spread on sandwiches and wraps.

It adds a touch of elegance to any dish, transforming simple ingredients into a culinary masterpiece.

7. Greek Dressing:

¼ cup Extra-virgin olive oil

1 Lemon, juiced

3 Tablespoons Grape juice (in lieu of red wine vinegar)

1 Garlic clove, minced

½-1 teaspoon Dried oregano

¼ teaspoon Dried mustard

¼ teaspoon Kosher salt

dash White pepper (optional)

Directions: Blend and until smooth. Chill and serve.

Makes 1/2 Cup

Bright, zesty, and herb-infused, this Greek Dressing brings Mediterranean flair to your table! A blend of extra-virgin olive oil, fresh lemon juice, and grape juice creates a tangy yet smooth base, while garlic, oregano, and dried mustard add a savory depth of flavor. A hint of kosher salt ties it all together for a perfectly balanced, refreshing dressing. Drizzle it over crisp salads, roasted veggies, or grain bowls for a light yet flavorful touch.

8. Lemon Garlic Dressing:

1 part Lemon Juice

1 part Olive Oil

dash Garlic, minced

pinch of Pink Himalayan Salt OR Kosher Salt

This Lemon Garlic Dressing is a simple yet flavorful blend, perfect for brightening up any salad. With the zesty tang of fresh lemon juice, the richness of olive oil, and the aromatic punch of minced garlic, it delivers a fresh and vibrant taste. A touch of Himalayan or kosher salt enhances the flavors, making this a versatile and wholesome dressing for salads, roasted veggies, or marinades. Clean, light, and effortlessly delicious!

9. Ranch Dressing:

2 Tablespoons Lemon juice
1 Tablespoon Dill, dried
1 teaspoon Basil, dried
1 Tablespoon Onion powder, dried
1 teaspoon Dry Red Pepper Flakes, dried
1 teaspoon Sea Salt
1 Cup Tofutti Sour Cream OR Violife Sour Cream OR Silken Tofu
1/3 Cup Almond OR Rice OR Soy Milk
1 Tablespoon Garlic, minced

Directions:

Cut Lemon half and juice it, transfer to container
Add Dill, Basil, Onion Powder
While “softening” the dry ingredients in lemon, add remaining wet ingredients
Blend well.

Expires in 2 weeks.

This Natural Vegan Ranch Dressing is a creamy, tangy, and herb-infused delight, perfect for salads, dipping, or drizzling over roasted veggies. Made with a base of Tofutti sour cream or silken tofu, it's rich yet dairy-free, while lemon juice adds brightness and depth. A blend of dill, basil, garlic, and onion powder creates the classic ranch flavor, with a touch of red pepper flakes for a subtle kick. Lightened with plant-based milk, this wholesome dressing is a flavorful and nourishing alternative to traditional ranch.

10. Thousand Island Dressing:

1/2 Cup Vegan Mayonnaise

1/4 teaspoon Onion Powder

1/4 teaspoon Garlic Powder

1/4 teaspoon Paprika

1 Tablespoon Lemon Juice

2 Tablespoons Ketchup OR Naturally Ketchup Recipe:

12 ounces Tomato Paste (1½ cup)

2 ½ Cups Water

8 Tablespoons Cane Sugar

2 teaspoons Molasses

½ Cup Lemon Juice

2 teaspoons Oil

1 teaspoon Onion Powder

1 teaspoon Garlic Powder

½ teaspoon Celery Seed Powder

½ teaspoon Paprika

1 teaspoon Cinnamon Substitute (2 Tablespoons Coriander+1 Tablespoon Cardamom)

1 Tablespoon Pink Himalayan Salt (or) Sea Salt

1/8 teaspoon Cayenne

Directions: Blend Well.

Makes 2/3 Cup

This Vegan Thousand Island Dressing is a creamy, tangy, and slightly sweet classic, perfect for salads, sandwiches, and dipping. Made with a smooth base of vegan mayonnaise, it’s blended with ketchup for a touch of sweetness and color, while onion powder, garlic powder, and paprika add depth and warmth. A splash of lemon juice brightens the flavors, making this a simple yet delicious take on the beloved dressing!

11. Cucumber Dressing:

2 Cucumbers (peeled & seeded)

1 Cup Vegan Mayo

1 teaspoon Garlic, minced

2 Scallion OR Green Onions

2 Tablespoons Lemon Juice

2 Tablespoons Vegan Sour Cream

2 Tablespoons Cane Sugar

1 Tablespoon Red Onion (minced)

1 teaspoon Dill

Salt to taste

Directions: Blend then strain to remove any chunks, to make it smooth.

This Cucumber Salad Dressing is a cool, creamy, and refreshing blend, perfect for drizzling over salads or as a dip. Fresh cucumbers provide a crisp, hydrating base, while vegan mayo and sour cream create a rich, velvety texture. A mix of garlic, red onion, scallions, and dill adds a savory depth, balanced by a touch of cane sugar and bright lemon juice. Light yet flavorful, this dressing is a delicious way to elevate any dish with a burst of fresh, herby goodness!

12. Vidalia Onion Dressing:

3/4 cup Vegetable oil OR Light Olive Oil

1/2 Vidalia Onion, chopped

1/2 Vidalia Onion, choped, steamed in skillet until browned

1/4 cup Lemon juice

1/4 cup Honey OR Maple Syrup

1 tablespoon Mustard, dry

1/2 teaspoon Salt

1/2 teaspoon White pepper

Directions: Blend to your consistency. You may want to leave the chunks - it gives texture - or you can strain them to remove any chunks, to make it smooth.

This Vidalia Onion Salad Dressing is a rich, sweet, and tangy blend that brings out the natural sweetness of caramelized Vidalia onions. A combination of raw and browned onions creates a deep, layered flavor, while lemon juice adds brightness and honey or maple syrup enhances the natural sweetness. A hint of dry mustard, white pepper, and salt rounds out the taste, all emulsified with light olive or vegetable oil for a smooth, pourable texture. Perfect for salads, marinades, or as a flavorful drizzle over roasted veggies.

13. Balsamic Vinaigrette:

Balsamic Vinegar base~

1 part Lemon Juice

1 part Molasses

1 part Liquid Aminos

Remaining Ingredients~

2 Tablespoons Honey

1 Tablespoon Dry Mustard

1/2 teaspoon Salt

1 teaspoon Garlic, minced

1/4 Cup Worcestershire sauce (our substitute for Balsamic Vinegar)

3/4 Cup Extra Virgin Olive Oil

Directions: In a small mixing bowl, whisk together the honey, (balsamic: Lemon juice, molasses, and liquid aminos), mustard, salt, pepper, and garlic. Add the oil and whisk thoroughly to combine. Continue whisking until the dressing is fully emulsified. Store in a jar with a lid and refrigerate. Shake well before serving.

This Balsamic Salad Dressing is a bold and tangy blend with a perfect balance of sweet, savory, and umami flavors. Instead of traditional balsamic vinegar, we chose Worcestershire sauce for health reasons, as some may find vinegar too acidic or harsh on digestion. Worcestershire sauce provides a rich depth of flavor while being gentler on the stomach. Molasses and honey add natural sweetness, while lemon juice and liquid aminos enhance the umami complexity. Dry mustard, garlic, and salt bring warmth and seasoning, while extra virgin olive oil creates a smooth, velvety texture. Perfect for salads, roasted veggies, or marinades, this dressing offers a flavorful and gut-friendly alternative to traditional balsamic-based dressings.

14. Sesame Seed Dressing:

2 Tablespoons Extra Virgin Olive Oil OR Vegetable Oil

1/4 Cup Lemon Juice

1/2 Cup Honey OR Maple Syrup

1/4 Cup Sesame Oil

2 Tablespoons Brown OR Cane Sugar

1 Tablespoon Garlic, minced

1 Tablespoon Poppy Seeds

1 Tablespoon Sesame Seeds (White OR Black)

pinch Salt

Directions: Blend all ingredients until well combined. It gets really thick when placed in the refrigerator but if you allow it to reheat in the microwave the viscosity becomes smooth and silky again.

Indulge in the perfect balance of sweet, tangy, and nutty flavors with this Sesame Seed Salad Dressing. Made with a rich blend of sesame oil, lemon juice, and a hint of natural sweetness from honey or maple syrup, this dressing brings a vibrant touch to any salad. The addition of poppy and sesame seeds creates a delightful crunch, while garlic and a pinch of salt enhance its savory depth. Whether drizzled over greens, grain bowls, or roasted veggies, this versatile dressing transforms every bite into a flavor-packed experience!

15. Lemon Honey Avocado:

1 cup Lemon Juice

1 cup Extra Virgin Olive Oil

¼ cup Sesame Seed Oil

¼ cup Honey (optional)

½ Avocado (medium to large)

2 Tablespoons Italian Seasoning

2 Tablespoons Sesame Seeds

1 teaspoon Onion Powder

1 teaspoon Sea Salt

Directions: Blend all ingredients until well combined. Chill and pour over favorite salad greens, best chilled overnight.

Makes 2½ cups

Creamy, zesty, and refreshingly vibrant, this Lemon Avocado Honey Salad Dressing brings a perfect balance of citrusy brightness and silky richness. Fresh avocado and lemon juice create a smooth, velvety texture, while sesame oil and Italian seasoning add depth and a hint of nuttiness. A touch of honey (or maple syrup) enhances natural sweetness, making this dressing a delicious complement to salads, grain bowls, or roasted vegetables. Elevate your dishes with this irresistible, nutrient-packed drizzle!

Did you know? Honey is one of the foods that never spoils! Honey is the only food that includes all the substances necessary to sustain life, including enzymes, vitamins, minerals, and water; and it's the only food that contains "pinocembrin", an antioxidant associated with improved brain functioning. Avocados a heart healthy fat provides nearly 20 essential vitamins and nutrients and are a good source of fiber and folate, potassium, vitamin E and B vitamins.

Italian Dressing:

1/2 Cup Vegetable Oil OR Olive Oil

1 teaspoon dried Basil OR fresh Basil

1 teaspoon dried Parsley OR fresh Parsley

1 teaspoon Italian Seasoning

2 teaspoons Onion Powder

1 teaspoon Garlic Powder OR minced Garlic

1/2 teaspoon Sea Salt OR Pink Himalayan Salt

1/4 teaspoon Paprika OR Smoked Paprika

2 Tablespoons Honey

1 Lemon, juiced

Water, to your desired thickness

Directions: Blend all ingredients in a blender. Chill for at least 1 hour.

Classic, zesty, and packed with herbs, this Italian Salad Dressing is a must-have for any kitchen! A smooth blend of olive oil, fresh lemon juice, and a touch of honey creates the perfect balance of tangy and sweet. Basil, parsley, and Italian seasoning infuse it with bold Mediterranean flavors, while garlic, onion powder, and paprika add depth and warmth. Light yet flavorful, this dressing is perfect for drizzling over salads, marinating veggies, or adding a burst of freshness to any dish.