The #1 Salad Dressing for Weight Loss, Dietitian-Approved

Salads are a go-to meal for weight loss, but figuring out what dressing to use (or even using one at all?) can be confusing. Are creamy dressings off-limits? Are vinaigrettes always healthier? Do you have to make your own? 

While many dressings can be weight-loss friendly, there’s one dietitian-approved salad dressing that stands out. Keep reading to learn the number one salad dressing for weight loss, how it helps you lose weight and how to include it in your diet.

How the Creamy Cilantro-Avocado Dressing Helps You Lose Weight 

Our tangy Creamy Cilantro-Avocado Dressing stands out amongst the rest when it comes to supporting weight loss goals. Here are the many reasons why.

High in Protein

In general, salad dressings don’t provide a lot of protein, but this Creamy Cilantro Avocado Dressing breaks the mold. The secret? It’s yogurt-based. “Yogurt-based dressings tend to be more supportive of weight loss than other dressings,” says Avery Zenker, RD. That’s because they are higher in protein, lower in calories, and can help you feel full longer, making it easier to maintain a calorie deficit, shares Daria Zajac, RD, LDN.

A two-tablespoon serving of the dressing has only 32 calories but offers 2 grams of protein. And if you want to bump up the protein even further, use Greek yogurt instead of the regular yogurt the recipe calls for. “Protein is the most satiating macronutrient, compared to fat and carbohydrates. This means it can help you feel full for longer, which can help support weight loss,” says Zenker.

Fewer Calories

The Creamy Cilantro-Avocado Dressing is much lower in calories and fat compared to other dressings. Many dressings are made with oils, and although oils like olive oil and avocado oil are heart-healthy, one tablespoon of oil has 120 calories, which can add up quickly.

“Traditional creamy dressings can range from 90–240 calories per serving (two tablespoons) with little to no protein,” says Zajac. This dressing has only 32 calories per two tablespoons. The addition of lime juice and cilantro provides loads of flavor without adding more calories. You still get healthy fats from avocado in this dressing, but without the extra calories.

Contains Monounsaturated Fat

Creamy dressings tend to have saturated fat from buttermilk or cheese, but this dressing contains monounsaturated fat from the avocado. Research shows that consuming monounsaturated fat in place of saturated fat may lead to increased fat burning and more weight loss. More research is needed, but this is believed to be due to the thermic effect of food, which is how many calories the body burns digesting different nutrients.

A Source of Probiotics

This yogurt-based dressing is full of good bacteria, namely, Lactobacillus bulgaricus and Streptococcus thermophilus. We’re learning that the bacteria in our gut may play a role in the development of obesity. Those with overweight or obesity have been found to have an imbalance of good and bad bacteria, and a lack of variety of bacteria altogether.

A systematic review examined 27 studies, finding that specific strains of the genus Lactobacillus and Bifidobacterium yielded the best results in reducing body weight. That said, research in humans has been mixed, and more needs to be done.

4 Ways to Enjoy This Dressing

Here are creative and tasty ways to enjoy this dressing:

• Dressing. This dressing can go on many different types of salads, including leafy green salads, bean salads, grain bowls and pasta salads, says Zenker.
• Marinade. It works as the perfect marinade for chicken or your protein of choice. Marinate the chicken in the dressing for a few hours or overnight, and then grill or bake it the next day. 
• Dip. With a yogurt base, the Creamy Cilantro-Avocado Dressing is the perfect dip for raw veggies, potato wedges or crackers, says Zenker. A ¼-cup serving has 64 calories and a whopping 4 grams of protein.
• Spread. The Creamy Cilantro-Avocado Dressing is a healthier option than everyday mayonnaise. The creamy spread is perfect for sandwiches and wraps without all the fat typically found in mayo.

What to Look for in a Weight-Loss-Friendly Salad Dressing

When looking for a weight-loss-friendly salad dressing, Zenker recommends these rough guidelines based on a typical 2-tablespoon serving:

• Calories: Less than 100 calories per serving 
• Sugar: Less than 2g per serving
• Total fat: Less than 10g
• Saturated fat: Less than 2g per serving
• Sodium: Less than 200mg

In addition, Zenker recommends looking for dressings with:

• Heart-healthy oils: Oils like extra virgin olive oil or avocado oil are good sources of healthy unsaturated fats.
• Simple ingredient list: You may choose to limit additives like artificial colors, artificial sweeteners, stabilizers and preservatives. 
• Protein: You won’t find a lot of protein in most dressings, but consider it a bonus if there is some.
• Fiber: Not necessary, but also a bonus. For example, a tahini-based dressing.

Zenker emphasizes that these are general guidelines, not strict rules. You can still enjoy your ranch or Caesar from time to time, but choosing yogurt-based dressings or vinaigrettes more often will make it easier to reach your weight loss goals, especially if you eat salads regularly.

Consider portion size, too. “If there’s a low-calorie dressing but you’re inclined to use larger portions, it may be better to use a dressing higher in calories but in a smaller portion so it’s fewer calories overall,” says Zenker. And most importantly, choose dressings you enjoy. “Making healthy food tasty is one of the best ways to make a balanced diet sustainable,” Zenker says. 

Healthier Store-Bought Dressing Options

While making your salad dressing is ideal, we understand that store-bought dressings can make life a lot easier. These yogurt-based store-bought dressings are under 100 calories and are low in sugar and fat, but they are higher in sodium. 

Our Expert Take

No salad dressing is off limits, but yogurt-based dressings tend to be more supportive of weight loss than other dressings since they are lower in calories and fat and higher in protein. This Creamy Cilantro-Avocado salad dressing fits the bill with just 32 calories, 2 grams of fat and 2 grams of protein per 2 tablespoons. It’s also a source of healthy monounsaturated fat and probiotics. 

If yogurt isn’t your thing, don’t fret. Look for dressings with simple ingredients and natural flavor boosters, like citrus and herbs. Opt for heart-healthy fats from avocado or olive oil, and choose dressings high in saturated fat, sugar and sodium in moderation.