18 Oil-Free Dressings and Sauces

The most powerful inspiration to eat more veggies (and love them, too) is a delicious dressing or sauce. Since veggies have the most nutritional bang for their caloric buck compared to all other foods, any excuse to eat more is a health-promoting win-win.

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Because the majority of my clients and students are striving to lose weight and/or lower their cholesterol, I recommend minimizing or avoiding the use of oils. Unlike veggies, oil is the most calorie-dense food, offering upwards of 2000 calories and 216 grams of fat per cup! Because it is more challenging to find bottled oil-free dressings at the store, I love whipping up a simple and quick recipe at home, storing it in an airtight container in the fridge, and using it all week. Usually, I make a double batch so it lasts me longer.

Dressings and Sauces

Enjoy these 18 exciting options below over salads, cooked vegetables, cooked whole grains, legumes, baked potatoes, tofu, tempeh, or as dip for crudite, whole grain crackers, baked French fries, BBQ tofu wings, baked corn tortilla chips, or whatever your palate prefers:

1. Mango Hemp Dressing by Dreena Burton

Dreena Mango Hemp

2. Creamy Cumin Ranch Dressing by Veggie Inspired

Dressing Cumin-Ranch

3. Creamy Italian Salad Dressing by My Plant-Based Family

Dressing Italian-Salad-Dressing-and-Salad

4. Living Caesar Dressing by Dreena Burton

Dreena Caesar 5. High Protein Chickpea, Orange, and Tahini Dressing by Win-Win Food

Dressing High Protein Chickpea Orange Tahini

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

6. Raspberry Vinaigrette Salad Dressing by My Plant-Based Family

Dressing Raspberry

 

7. Curried Almond Dressing by Dreena Burton

Dreena Kale Slaw

8. Southwestern Black Bean Dressing by Vegan Richa

Dressing Southwestern Richa

9. Creamy Cashew Caesar Salad Dressing by It Doesn’t Taste Like Chicken

Dressing Caesar

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

10. Magical Oil-Free Vegan Salad Dressing by Dreena Burton

Dreena Applesauce

11. Low Fat Vegan Cheesy Pesto by Feasting on Fruit

Dressing Cheesy Pesto

12. Quick and Easy Cauliflower Cream Sauce by It Doesn’t Taste Like Chicken

Dressing Cauliflower

13. No Sweetener Added BBQ Sauce by Healthy Helper

BBQ Sauce

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

14. Fat-Free Sweet Mustard Chili Sauce by The Vegan 8

Dressing Mustard Vegan 8

15. Creamy Cilantro Lime Sauce by It Doesn’t Taste Like Chicken

Dressing creamy-cilantro-lime

16. Vegan Cheddar Cheese Sauce by Win-Win Food

Dressing cheddar

17. Roasted Garlic Tahini Dressing by Veganosity

Dressing Roasted-Garlic-Tahini

18. 20 Minute Vegan Alfredo by The Vegan 8

20 min alfredo

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

14 thoughts on “18 Oil-Free Dressings and Sauces

  1. I'm assuming this a typo and not what is meant to be said. If so, please fix the error so that I can share this article. I don't want people going around thinking fat is the most nutrient-dense food unlike veggies, lol. "Unlike veggies, oil is the most nutrient-dense food, offering upwards of 2000 calories and 216 grams of fat per cup!"

  2. So many amazing recipes! It's really hard to find a good tasting oil-free dressing at the store so the more easy recipes for homemade ones the better :) thanks for featuring my tahini dressing and cheddar sauce!

  3. I just saw in the store today that Bragg's has two new salad dressings out that are oil free and have fabulous ingredients. It's all berry purees and apple cider vinegar. Sometimes it's nice to have a bottle on hand of already made dressing. :)

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