18 Oil-Free Dressings and Sauces

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

This Post Has 23 Comments

  1. Kaila Rose

    Thank you so much for featuring my BBQ sauce!

  2. Veggie Inspired

    Oh yum! Sauces and dressings make the meal!!! So many good choices here! Thanks for including my Cumin Ranch Dressing! Sharing!

  3. Samantha Turnbull

    I love all of these so much!! Thank you for including 3 of my reicpes! I am totally flattered and blushing right now 🙂

  4. I love all of these so much!! Thank you for including 3 of my reicpes! I am totally flattered and blushing right now 🙂

  5. Linda Meyer

    I need to try all of these! Thank you for including my roasted garlic and tahini dressing. 🙂

  6. Jessa Brooke

    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!"

  7. Tonia Ollerton

    I think it should be "calorie-dense". I didn't bother to read that part,though, I skipped ahead to the recipes.

  8. Win-Win Food

    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!

  9. Natalie Thomas

    Thank you so much for including me Julieanna! Great idea for a roundup, I'm always on the hunt for good oil free dressings 🙂

  10. Julieanna Hever

    Eeeek! Thank you so much for noticing that! Yes, huge difference. I fixed it.

  11. Bonnie Leary

    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. 🙂

  12. Bonnie Leary

    Thanks for sharing, Julieanna! I have a hard time giving up the oil. I only use a little bit, but I just think it adds a lot. Sigh……..someday. 🙂 xo

  13. Julieanna Hever

    Bonnie Leary That's great! I will have to look for those. Thanks for sharing!

  14. Narnia

    Most recipe sites have so many ads that you can’t view the content. I appreciated this site’s information. The other sites with the pop up marketing isn’t productive. Browsers would never be able to read the content of the websites because of the advertisements Computers have not taken the place of television. Commercial saturated programs belong on television and not a website.

    1. Thank you for your comment. I, too, am frustrated by the constant bombardment of ads on many sites, rendering it difficult to navigate.

  15. Stephanie

    Tahini is oil… Sesame seed oil…

    1. No. Tahini is blended sesame seeds and contains the fiber and other nutrients of intact sesame seeds, just like peanut butter, almond butter, etc. It is when the fat is extracted out of the seed, as in sesame oil, that it becomes pure, concentrated fat constituting an oil.

      1. Debah Noln

        Thank you for educating people about this. I’ve seen the same comment on other sights about tahini being sesame seed oil.

  16. Misty Young

    You do such a great job. I follow you on several platforms and am always impressed! WELL DONE! Thank you!

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