Where Is My Spoon Recipes Dips, Sauces and Dressings Yogurt Dressing (Low-Fat, Healthy)

Yogurt Dressing (Low-Fat, Healthy)

by Adina 03/06/2020 22 comments

yogurt dressing for salad in a small bowl with lemon slices
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Last Updated on 03/06/2020 by Adina

Yogurt dressing for salad: the best, easiest, and healthiest dressing there is! It only takes 5 minutes.

Yogurt Salad Dressing

yogurt dressing for salad

Forget all the bottled salad dressings, full of weird things that you don’t actually want to eat. To make this Greek yogurt dressing takes about 5 minutes, it tastes better than any dressing you could possibly buy, it is healthy and clean, low-fat, low-sugar, and versatile. All the good “healthy words” used to describe a recipe.

But don’t let those healthy words worry you, this yogurt dressing for salad is so delicious, you won’t even think you are being so healthy with it…

You can use this basic dressing recipe for just about any kind of salad: leafy salad, cucumbers, broccoli or other veggie salad. You can even eat this as a dip, on top of hot cooked potatoes or in a chicken/vegetable wrap for instance.

jar of yogurt dressing for salad

How to make?

  • This is a basic recipe for a yogurt salad dressing, I start here every time I make it, but sometimes I change it slightly depending on the kind of salad I have, on my mood or whatever.
  • You can enhance it by adding one grated garlic clove or one teaspoon horseradish, you can add some chili sauce or even ketchup or mayonnaise, you can change the kind of herbs, vinegar or oil you use according to your taste, and so on.
  • And if your children usually have their problems with eating salad, they will stop having any problem with salads after tasting this dressing, both my children love it and eat lots of salad every time I make it. They both call it “favorite salad” although the salad changes a lot, only the yogurt dressing remains more or less the same.
  • This is a recipe I could not do without anymore. I make it at least twice a week and actually never grow tired of it, the fact that you can change it so easily never lets it become boring.
how to make yogurt dressing for salad


  • As mentioned above one of the best things about this salad dressing is its versatility. You start with a basic mixture of Greek or natural yogurt, onions, mustard, and vinegar and you go from there.
  • You can add some oil or leave it out completely, you could add some syrup or replace that with another sweetener, you could use lemon juice instead of vinegar, use different kinds of mustard, different herbs, you could add just about any spices you like.
  • You can use low-fat or full-fat yogurt, you could use sour cream or smetana instead or even buttermilk.
how to make yogurt dressing for salad

How to change it:


  • 1 grated garlic clove or 1 teaspoon horseradish (for beets for example) or 1 tablespoon ketchup/ mayonnaise/ chili sauce.
  • other herbs, like chives, coriander, dill etc.
  • 1 or 2 very finely chopped anchovy fillets.
  • 1 or 2 very finely chopped gherkins.


  • olive oil with other kinds of oil (or leave it out completely)
  • white wine vinegar with balsamic vinegar or red wine vinegar or any other sorts of vinegar.
  • vinegar with lemon or lime juice to taste
  • regular mustard with Dijon mustard, grainy or sweet mustard.
  • maple syrup with honey, agave syrup or 1 teaspoon sugar or leave out completely if you are already using ketchup, chili sauce or sweet mustard.
yogurt dressing for salad

More salad dressings?

Raspberry Vinaigrette

Peach Salad Dressing

Cucumber Salad with Vinaigrette

Strawberry Salad with Poppy Seed Dressing

jar of low-fat yogurt dressing

jar of yogurt sauce for salad

Yogurt Dressing (Low-Fat, Healthy Recipe)

Yield: 4
Prep Time: 5 minutes
Total Time: 5 minutes

Yogurt dressing for salad: the best, easiest, and healthiest dressing there is! It only takes 5 minutes.


  • 150 g/ 5.3 oz/ about 2/3 cup low-fat yogurt (Greek or natural yogurt)
  • 1 teaspoon medium mustard
  • 1 small onion, red or regular
  • 1-2 tablespoons white wine vinegar, to taste
  • 1 tablespoon olive oil, optional
  • 1-2 teaspoons honey or maple syrup, to taste
  • 2 tablespoons parsley
  • fine sea salt
  • freshly ground black pepper



  1. Add: 1 grated garlic clove or 1 teaspoon horseradish (for beets for example) or 1 tablespoon ketchup/ mayonnaise/ chili sauce.
  2. Add: other herbs, like chives, coriander, dill, etc.
  3. Add: 1 or 2 very finely chopped anchovy fillets.
  4. Add: 1 or 2 very finely chopped gherkins.
  5. Replace: olive oil with other kinds of oil (you could even leave it out completely)
  6. Replace: white wine vinegar with balsamic vinegar or red wine vinegar or any other sorts of vinegar.
  7. Replace: regular mustard with Dijon mustard, grainy, or sweet mustard.
  8. Replace: maple syrup or honey, agave syrup or 1 teaspoon sugar, or leave out completely if you are already using ketchup, chili sauce, or sweet mustard.
  9. I almost always use low-fat creamy yogurt, but you can take the full-fat version or Greek yogurt. Sour cream, smetana, or creme fraiche taste great as well, but they all have a lot more calories.

Yogurt dressing:

  1. Chop the onion very finely.
  2. Place the yogurt in a small bowl, add the mustard and stir well together. Add the vinegar, salt and pepper, and the olive oil. Whisk until the mixture emulsifies a little bit. Stir in the onion and the herbs.
  3. This will make enough to dress a large salad, you could double the quantities and keep the rest in the fridge. It will keep for 2 or 3 days.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 84Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 2mgSodium: 299mgCarbohydrates: 11gFiber: 0gSugar: 9gProtein: 2g

Nutrition information isn’t always accurate.


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Leslyn 11/11/2015 - 17:56

Adina, you are so right. This basic yogurt dressing is much healthier than the bottled stuff. I love that it is versatile and can be varied according to your needs.

Adina 11/11/2015 - 19:07

Thank you, Leslyn. I have only eaten the bottled stuff in bad restaurants and am always amazed that people like it, I find it way too sweet and slimy.

Elaine 12/11/2015 - 00:54

I can’t believe that for so many years I was eating salads and store bought salad dressings thinking it was a “healthy” choice. Thanks for sharing your recipe so that we can see how easy it is to make your own salad dressing!

Adina 12/11/2015 - 20:12

I’d love to convince as many as possible to renounce the bottled stuff. 🙂

Thao @ In Good Flavor 12/11/2015 - 19:42

What a wonderful idea and a great collaboration! I’m going to check it out. I am guilty of buying store bought dressing and every time I pick one up I would think that I should be making it from scratch. This yogurt dressing sounds wonderful, so easy to make, and so much better for you.

Adina 12/11/2015 - 20:14

Thank you, Thao and I really hope you try this dressing. You can change it so much as to completely fit your taste.

rebecca 17/11/2015 - 02:18

this looks great and what a lovely blog you have

Adina 17/11/2015 - 08:43

Thank you, Rebecca. That is nice to hear. 🙂

Rachel @ Simple Seasonal 03/12/2015 - 01:52

I saw this recipe on TasteSpotting and thought “oh, I want that!” When I clicked through the link I was delighted to find myself on your blog!

Adina 03/12/2015 - 08:29

🙂 Oh, I am so glad to hear that!

Diann 18/06/2018 - 21:43

I am looking forward to using your recipe on my broccoli salad. This is one thing I am happy about eating instead of dreading in summer diet days!

Adina 22/06/2018 - 15:36

It is a great dressing recipe, Diann, and so versatile, you can do so much to change it according to your taste. I make it all the time, three times this week already.

M.L. 18/07/2018 - 23:21

We had found a bottled healthy yogurt dressing in Canada which isn’t available in the US. Now I can make my own. Thanks!

Adina 19/07/2018 - 07:36

Thank you. It is so versatile, you can tweak it until it suits you perfectly.

Shirley Lynn Anderson 16/10/2018 - 23:12

A good sounding recipe but isn’t that a lot of onion?

Adina 17/10/2018 - 08:16

No, it is just a small onion. You can take less if you don’t like onions too much, but I would not leave them out completely. Chop it as finely as you can, so it is not so dominant when you bite on a piece.

Kathy @ Beyond the Chicken Coop 09/06/2019 - 14:09

This is a great versatile dressing. I love how healthy and simple this is. This is perfect for this summer when I’m trying to eat more salads!

priya 10/06/2019 - 09:53

basics are the boon you know 🙂 love this dressing totally..

Claire Smith 30/07/2019 - 20:10

Hi Adina. I am going to try your recipe. In the meantime, I just wanted you to know that you have a typo your recipe. You typed “sirup”. This is a totally friendly comment. 🙂

Adina 30/07/2019 - 22:32

Hi Claire. Thank you. I am not a native English speaker, I am afraid you will probably find more mistakes if you looked for them… even if I read the text several times before I post and check with a grammar programm I don’t find them all. I hope you like the dressing, it is our favorite. ??

Deb 04/08/2019 - 21:59

You’re recipe looks wonderful and I am thinking that maybe 2 to 4 Tablespoons of raw red onion would probably be a good amount based on the other ingredient measurements you have provided. Onions are a critical flavor factor in cooking and meal creations, but raw, they can be quite offensive to the palate. A terrific trick to temper the bite of raw onion, is to peel it, slice it, and soak the pieces in ice water for at least 10 minutes and up to 30 minutes. Drain the water, blot the onion pieces dry with paper towels, use what you need for your recipe, and refrigerate the rest for other meals. They keep very well in the fridge. I do this all summer for different salad creations.

Adina 04/08/2019 - 22:19

Hi Deb. You can use onions to taste. I eat raw onion wedges with bread and cheese very often, I love them and I am actually upset if I get an onion that is not strong enough… I’ve just googled and read that in the US one small onion weighs about 4 oz, they are much smaller in Germany, about half of that. So, I think you are right with the tablespoon measurements. I will check tomorrow.


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