Low Sodium Salad Dressing Recipes

By Candace Braun Zafirellis
Published 7/26/2025
Low Sodium Salad Dressing Recipes
Photo Credit: Adobe Stock

Do you find that a salad is only as good as the dressing drizzled on top? If you’re avoiding store bought salad dressings because of their high sodium content, we have good news: our low sodium salad dressing recipes let you pour on the bold flavors while keeping your heart happy.

By swapping out high‑salt bottles for fresh herbs, zesty citrus, spicy chili sauce or a splash of vinegar, you’ll brighten any bowl of greens—no shaker needed. From tangy vinaigrettes to creamy yogurt blends, each low sodium salad dressing relies on naturally low sodium ingredients, so you get a ton of taste while maintaining a low sodium diet.

Plus, every dressing mixes up in minutes, making it easy to enjoy a heart healthy salad any night of the week.

Why Choose Low Sodium Salad Dressings?

Making your own low sodium salad dressings is an easy way to protect your heart while still enjoying a salad with plenty of flavor. Many bottled dressings hide salt among their many ingredients, which can increase blood pressure over time. When you make your own dressing, you control every ingredient, boost taste naturally with fresh herbs and citrus, and avoid extra additives.

Whether you’re managing a medical condition or looking to avoid preservatives in your diet, homemade salad dressings are a great way to keep meals healthy and delicious.

Best Homemade Salad Dressings for a Low Sodium Diet

Ready to shake things up? Make one of these heart healthy salad dressings that keep salt low and satisfaction high.

  1. 01

    Sesame Maple Vinaigrette

    Heart Healthy Sesame Maple Vinaigrette
    Photo Credit: Baldwin Publishing Staff Photographer
    5 mins

    A sweet and savory blend of maple syrup, toasted sesame oil and reduced sodium soy sauce creates this Asian-inspired vinaigrette that can be enjoyed over your favorite greens or even on grilled vegetables.

    View Recipe
  2. 02

    Green Goddess Dressing

    Heart Healthy Green Goddess Dressing
    Photo Credit: Baldwin Publishing Staff Photographer
    10 mins

    This creamy, herbaceous dressing is big on flavor while staying low in salt. Combining fresh spinach, dill, lemon and cashews, this popular dressing boasts only 2mg of sodium in a 2-tablespoon serving.

    View Recipe
  3. 03

    Za'atar Vinaigrette

    Heart Healthy Za'atar Vinaigrette
    Photo Credit: Baldwin Publishing Staff Photographer
    5 mins

    Infused with za’atar spice, sumac and lemon juice, this Middle Eastern-inspired vinaigrette offers a tangy kick while keeping your salad low in sodium.

    View Recipe
  4. 04

    Balsamic Honey Vinaigrette

    Heart Healthy Balsamic Honey Vinaigrette
    Photo Credit: Adobe Stock
    10 mins

    A classic combination of balsamic vinegar, honey and fresh thyme creates this sweet and earthy dressing with just 13mg of sodium per serving.

    View Recipe
  5. 05

    Creamy Salsa Verde

    Creamy Salsa Verde
    Photo Credit: Adam Fisher, Baldwin Publishing
    30 mins

    Roasted tomatillos, garlic and jalapeño blend with nonfat Greek yogurt to create a zesty, creamy dressing with only 10mg of sodium per 2-tablespoon serving.

    View Recipe
  6. 06

    Bang Bang Sauce

    Heart Healthy Bang Bang Sauce
    Photo Credit: Baldwin Publishing Staff Photographer
    5 mins

    A lighter spin on this popular sauce, this version uses nonfat Greek yogurt, Thai sweet chili sauce, and sriracha, delivering sweet-heat flavor. This bang bang sauce is the perfect topper for our heart healthy shrimp salad. 

    View Recipe
  7. 07

    Tzatziki Dressing

    Tzatziki Dressing
    Photo Credit: Jessica Kielman, Baldwin Publishing
    10 mins

    Cool cucumber, dill and lemon brighten creamy yogurt for a Mediterranean delight with just 8 mg sodium per serving.

    View Recipe
  8. 08

    Chocolate Balsamic Dressing

    Heart Healthy Wild Berry Salad with Chocolate Dressing
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    The sweet and tangy flavors of balsamic vinegar and chocolate syrup make this unique dressing perfect for enjoying over a salad adorned with fresh berries.

    View Recipe
  9. 09

    Carrot Ginger Salad Dressing

    Carrot Ginger Salad Dressing
    Photo Credit: Baldwin Publishing Staff Photographer
    20 mins

    Roasted carrots and fresh ginger give Japanese-steakhouse vibes to this low sodium salad dressing while keeping salt at 17 mg per serving.

    View Recipe
  10. 10

    Greek Yogurt Salad Dressing

    Greek Yogurt Salad Dressing
    Photo Credit: Jessica Kielman, Baldwin Publishing
    5 mins

    This bright and creamy dressing is made with Greek yogurt, lemon juice, honey and fresh dill for a low sodium tzatziki dressing to enjoy on salads, sandwiches or as a dip for pita and fresh veggies.

    View Recipe
  11. 11

    Special Sauce

    Special Sauce
    Photo Credit: Adam Fisher, Baldwin Publishing
    5 mins

    A healthier twist on a McDonald’s favorite, this sauce combines Greek yogurt, reduced sodium ketchup, and sweet pickle relish for a bold flavor that’s low in both sodium and fat.

    View Recipe
  12. 12

    Peanut Lime Dressing

    Heart Healthy Orange Thai Chicken Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    This creamy salad dressing mixes peanut butter, fresh lime juice, red pepper and honey for a sweet‑tangy Thai kick that will give your salad tons of delicious flavor. This sweet and spicy dressing also goes great with chicken.

    View Recipe

Low Sodium Salad Dressings for a Healthier Heart

If you’re looking to enhance your salads while keeping your salt low, these low sodium salad dressing recipes are a quick and easy fix. Flavorful, heart healthy and easy to make at home, each dressing provides maximum taste with minimal salt so you can enjoy delicious salads without the added sodium found in many store-bought options.

Check out these other blogs that are chock full of healthy recipes:

Health eCooks Cookbook on Amazon
Ad

Latest Blog Articles