This Healthy Blue Cheese Dressing recipe delivers creamy, tangy flavor with a fraction of the sodium found in store-bought bottles. Made with nonfat Greek yogurt and reduced-fat blue cheese crumbles, it’s a rich low sodium salad dressing that’s ready in just 5 minutes. Each serving has only 120 mg of sodium, 40 calories, and 2 grams of fat, making it an excellent choice for anyone looking for a low fat salad dressing that’s also low carb (only 2g per serving) and heart-healthy. Its velvety texture clings beautifully to crisp greens, but it also works great as a cool dip for buffalo wings, fresh veggies, and all of your game day favorites. This homemade blue cheese dressing is easy to prepare ahead of time and stays fresh for a full week, making it perfect for meal prep and healthy entertaining.
If you’re looking to jazz up your salads with more flavorful yet heart-smart choices, check out our collection of low sodium salad dressings. This creamy blue cheese option also pairs perfectly with our lineup of healthy football party recipes. Whether you’re meal prepping for the week or serving a crowd on game day, this versatile dressing will be a hit.
Creamy, Tangy, and Packed with Classic Blue Cheese Flavor
This Greek yogurt salad dressing has the same rich, savory flavor you'd expect from a traditional blue cheese dressing, but with fewer calories, less fat, and a lighter texture. The yogurt base keeps it thick and creamy, while lemon juice and vinegar balance the sharpness of the cheese with a fresh tang. With just 2 grams of fat and 120mg of sodium per serving, it's a go-to option for anyone looking for a low fat salad dressing that still delivers bold flavor. Whether you’re using it as a blue cheese dipping sauce recipe for game day wings or spooning it over greens, wraps, or grain bowls, this delicious dressing brings a satisfying punch without the heaviness. Like all of our recipes, this healthy blue cheese dressing has been dietitian-approved to ensure it fits into a wide range of balanced eating plans.
It can be. Traditional versions are often high in saturated fat and sodium, but this healthy homemade blue cheese dressing uses Greek yogurt and light mayo to lower both, while keeping protein high and calories low. Always check the label or recipe to see how it's made.
This low carb blue cheese dressing has just 2 grams of total carbohydrates per 2 tablespoons — with no added sugars and 1 gram of natural sugar from the yogurt.
Yes, this version fits a keto lifestyle. It's low in carbs and sugar, high in fat from the cheese, and uses yogurt as a low-carb base.
Swap the Greek yogurt for unsweetened plant-based yogurt (like cashew or soy), use vegan mayo, and crumble in a dairy-free blue cheese alternative. Add a splash of apple cider vinegar for tang and blend until creamy.
Yes. This blue cheese dressing with Greek yogurt is naturally gluten-free, but double-check your brand of blue cheese to be safe — some processed versions can contain trace gluten.
Classic versions are made with blue cheese, mayonnaise, sour cream or yogurt, vinegar, lemon juice, garlic, and spices. This low fat dressing recipe uses Greek yogurt, light mayo, and reduced fat blue cheese for a healthier spin.
Yes, if it's made with pasteurized dairy products — and this recipe is. Always check the blue cheese label to make sure it's made from pasteurized milk, which is safe during pregnancy.
Greek yogurt isn’t just a protein booster. It’s what gives our blue cheese dressing and these low fat salad dressing recipes their creamy texture and rich flavor without the extra sodium or fat. We use it as the base for everything from low sodium dressing to veggie dips. Whether you want tangy, herby, or zesty, these options bring the flavor without the salt overload.
This isn’t just a blue cheese salad dressing recipe. It’s a full-on blue cheese dip for buffalo wings, wraps, and spicy veggie snacks. We love it on game day as a cooling drizzle or dipping sauce for anything with buffalo sauce. Here are our favorite spicy pairings:
Recipe yields 8 servings
In a small mixing bowl, mash the blue cheese and Greek yogurt together using the back of a fork. Stir in the remaining ingredients until well combined. Store in a mason jar or airtight container in the refrigerator for up to 1 week; stir before serving.
Apple cider vinegar or rice vinegar also work for a slightly different tang.
Skip it and add more Greek yogurt. The Greek yogurt has enough body to carry the dressing on its own and leaving out the mayo will lower the fat content even more.
Use plain plant-based yogurt and a vegan blue-style cheese alternative.
Use full-fat Greek yogurt or reduce the lemon juice to 2 teaspoons. If you use full-fat Greek yogurt, omit the light mayo to avoid the amount of fat being too high.
Blend the dressing in a food processor or use an immersion blender.
If you're looking for variety, here are more low fat dressing and vinaigrette options made with healthy ingredients and developed to pair with everyday meals.