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.


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


















Tahini Dill Oil-Free Salad Dressing

Salads are one of the best ways to get fresh, raw veggies, leafy greens, beans, and other goodies into your day. I prefer oil-free dressings since they are lower in calories and taste decadent. Tahini-based dressings are my favorite because they are nutrient-dense (including a whopping dose of calcium), have adequate fat to help absorb fat-soluble vitamins, and at the same time are rich, luxurious, and thick.

Here is a quick and easy “dill-icious” tahini-based dressing from the latest episode of The Chef and The Dietitian with me and Chef AJ. You can use this as a dip, or a dressing for not just salads, but also over a baked potato, pasta, whole grains, or cooked veggies.



3/4 cup water

3/4 oz. (approximately 3) pitted dates

1 TB. dried dill (or 3 TB. fresh dill)

1/4 cup tahini

1/4 cup fresh lemon juice, including zest


In a blender, combine all ingredients and blend until well combined. Enjoy immediately or store in a air-tight container for up to 5-7 days.

*Quick 6* Oil-Free Salad Dressing

Enjoy this delicious, completely fat-free dressing you can easily whip up in less than 5 minutes on the latest episode of The Chef and The Dietitian with Chef AJ! Flavorful and nutrition-rich, this dressing can be used on salads, veggies, baked potatoes, pasta, whole grains, and more.

Simply mix or blend together the following ingredients:
1/4 cup water
1/4 cup lemon juice
1/4 nutritional yeast
1/4 cup miso
1/4 date syrup
1/4 cup dijon mustard

Making a Tasty, Healthy Salad Dressing

In this latest episode of Reluctantly Healthy, I show Judy Greer how to make my all-time favorite DIY whole food, plant-based oil-free Maple Mustard Dressing.

Here is the recipe:

In a blender combine the following ingredients and blend on high until smooth:

    • 2/3-1 cup water
    • 1/4 cup nutritional yeast flakes
    • 1/4 cup sesame tahini paste
    • 2-3 TB. tamari (or Bragg’s amino acids or low-sodium soy sauce)
    • 3 TB. Dijon mustard (or stoneground or yellow mustard, depending on preference)
    • 2-3 TB. 100% pure maple syrup
    • Zest and juice of 2 lemons
    • 1 can white beans, rinsed well (optional to reduce fat and thicken dressing)

The Chef and The Dietitian – Episode 43 – Take 5 Salad Dressing

People are always asking me and Chef AJ for oil-free easy salad dressings. Well, this one’s for you. Take 5 Salad Dressing is 5 ingredients and takes less than 5 minutes to make. Enjoy this fat-free dressing on salads, baked potatoes, steamed veggies, cooked whole grains and legumes, or anything else that needs a little pizzazz.

2 TB. Water
2 TB. Lemon Juice
2 TB. Low-Sodium Miso
2 TB. Date Syrup (or Maple Syrup)
1 TB. Low-Sodium Dijon

The Chef and The Dietitian-Episode 23-Hail to the Kale

Here is the reason I fell in love with Chef AJ…her Hail to the Kale salad. No matter how often I eat this (and I eat it quite often), I can never stop crunching away! It is always a hit when I make it for guests or for parties and I cannot recommend it highly enough. The combination of nutty, sweet, and citrusy makes for the perfect blend. Use it on raw kale for a nutrient explosion or on any salad mix, cooked broccoli, baked potatoes, or anywhere else that allows you to indulge!