When fat loss is your goal, it’s crucial to fuel your body with plenty of micronutrients and fiber, and one of the easiest ways to do that is by indulging in a big, colorful salad! However, it’s important to be mindful of the overall calories in your salad, especially when it comes to the dressing. Traditional dressings can pack a hefty caloric punch, often around 120-160 calories per serving. It's very easy to add 1.5-2 servings easily on your own salad, and when you order out at a restaurants 2+ servings is the norm for a salad. Have you ever weighed out 30g (or around 2T) on a food scale? It's NOT much.
To keep your salad lighter and still satisfying, opting for a low-calorie dressing is a smart choice. Here are some delicious low-calorie salad dressing options that will make your salads your new best friend on your fat loss journey!
Bolthouse Farms
Bolthouse Farms offers tons of flavor options and most come in around 50 calories per serving! Try the fire chili ranch or everything seasoned ranch to add a fun twist to a classic!
Marzetti Simply Dressings
The Marzetti Simply Dressings also come in around 50 calories per serving. The lemon vinaigrette is a fun twist on typical vinaigrette and is incredibly light and refreshing!
Girard's Light Champagne Dressing
This light champagne vinaigrette made by Girard's (found at Meijer!) would be delicious over greens or asparagus!
Skinnygirl Dressings
Some of the Skinnygirl dressings come in at 5-10 calories per serving! Try the Asian Sesame Ginger or opt for a classic like Caesar.
Dressings from Trader Joe's
Trader Joe's has a selection of its own salad dressings that are low cal. Try the creamy dill and create a salad with a fried pickle vibe!
Newman's Own Light Dressings
Newman's Own serves up three classics with a calorie range of 45-70 calories!
Ken's Lite Dressings
Ken's Dressings offers 15 varieties of lite dressings. Be sure to read the label though - some are just "lighter," and still well over 70 calories per serving, but there's plenty to choose from to keep it lite!
Spice things up with salsa!
Add salsa varieties to salads too (especially taco or fajita salads) or mix it with ranch for a salsa-ranch and get more bang for your buck (more veggies and more dressing that's lightened up!)
How about a low cal, high protein dip?
Looking for a lightened up dip? Use Greek yogurt or blended cottage cheese (I love the Good Culture brand!) and add seasonings like ranch or spices for a yummy, protein packed dip for your veggies!
My personal rule of thumb is to stick to dressings somewhere around 70 cal or less per serving. It's such a great way to add different flavors and varieties to your food! Aren't a salad lover? Drizzle over grilled meat or add to stir fries, etc. The possibilities are really endless!
Remember, a well-crafted salad should be both delicious and nutritious. By choosing a low-calorie dressing, you can enjoy a satisfying meal that supports your weight loss goals. So, next time you’re whipping up a big ‘ol salad, reach for one of these flavorful dressings and enjoy every guilt-free bite!
What's your favorite salad dressing?
Interested in learning more ways to enjoy food and support your weight loss goals? Did you know I work 1:1 with clients? I'd love to set up a time to hear about your goals and see if I can help you! Schedule a free call today-you've got nothing to lose!
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