3 Healthy Salad Dressings (Oil-Free & Flavor-Packed)

These 3 Healthy Salad Dressings are fresh, vibrant, and completely oil-free, perfect for salads, bowls, or marinades. Made with wholesome ingredients like herbs, avocado, and cashews, they deliver bold flavor while supporting a nourishing, plant-based lifestyle. Whether you’re craving something zesty, creamy, or savory, these easy dressings will elevate any dish!

Prep time: 10-15 mins

Servings: ~1 cup per dressing

Portion Size: 2 tbsp per serving

Ingredients

For the Oil-Free Asian Dressing:

• 1/3 cup low sodium soy sauce (or tamari)

• 1/4 cup water

• 2 tbsp rice wine vinegar

• 4 cloves garlic, finely diced

• 1/2 inch fresh ginger, peeled and finely diced

• 2 tbsp date syrup or maple syrup

• 2 tbsp sweet chili sauce

• 1 tbsp sriracha (optional)

• 1 tsp red pepper flakes (optional)

• Juice of 1/2 lemon

• Salt & pepper to taste (use minimal or none for low sodium needs)

• Water as needed

For the Creamy Avocado Fresh Herb Dressing:

• 1 avocado, peeled and pitted

• 5 large basil leaves, roughly chopped

• 1/4 cup cilantro leaves

• 1/4 cup chives

• Juice of 1/2 lemon

• 1/4 red onion, roughly chopped

• 2 green onions, roughly chopped

• 1 clove garlic, roughly chopped

• Salt & pepper to taste

For the Creamy Cashew Herb Dressing:

• 1 cup cashews (soaked and drained)

• 1/4 cup fresh dill

• 1/4 cup fresh chives

• 1/4 cup fresh parsley

• 3 cloves garlic, roughly chopped

• Juice of 1/2 lemon

• Salt & pepper to taste

• Water as needed for blending

Notes:

• Adjust water in each recipe to reach your desired consistency (thicker for dips, thinner for dressings).

• If you prefer a smoother texture, blend all dressings thoroughly—even the Asian dressing.

• For lower sodium needs, reduce or omit added salt and use low-sodium soy sauce or tamari.

• Soaking cashews softens them and ensures a creamier texture when blended.

Directions

Oil-Free Asian Dressing:

1. Combine all ingredients in a small bowl.

2. Whisk until well blended.

3. Taste and adjust seasoning or spice level as desired.

4. Add water gradually if you want a thinner consistency.

Creamy Avocado Fresh Herb Dressing:

1. Add all ingredients to a blender or food processor.

2. Blend on high until smooth and creamy.

3. Taste and adjust seasoning if needed.

4. Add a splash of water if a thinner consistency is desired.

Creamy Cashew Herb Dressing:

1. Soak cashews in cold water for 4 hours or hot water for 30–60 minutes.

2. Drain and add cashews to a high-speed blender along with remaining ingredients.

3. Blend until smooth, adding water as needed to reach desired consistency.

4. Taste and adjust seasoning.

Optional Tip:

• If you don’t want chunks of garlic or ginger, blend the dressing instead of whisking for a smoother finish.