When preparing a salad, the dressing is a key component that can make or break the dish. For those avoiding dairy due to dietary restrictions, allergies or personal preferences, it’s important to know which salad dressing options are dairy-free.
Why Use Dairy-Free Salad Dressings?
There are a few main reasons why someone may want to use dairy-free salad dressings:
- Dairy allergies or intolerances – Some people are allergic to milk proteins or lactose intolerant, meaning they cannot properly digest the sugar (lactose) in dairy products. Using a dairy-free dressing avoids adverse reactions.
- Vegan or vegetarian diets – Vegans and vegetarians omit all animal products, including dairy, from their diets. To adhere to these diets, they require dressings without milk, cheese, cream or other dairy ingredients.
- Nutritional preferences – Some choose to limit dairy for nutritional reasons, as part of an anti-inflammatory diet or to reduce saturated fats in their meals.
- Taste preferences – Some people simply prefer the taste of non-dairy dressings over ones containing dairy products.
Types of Dairy-Free Salad Dressings
When checking labels for dairy-free options, watch out for milk, cream, butter, cheese and whey. Here are some common categories of dressings that are naturally dairy-free or can be made so:
Vinaigrettes
A vinaigrette is an oil and vinegar-based dressing that often includes herbs, spices, mustard or other flavorings. To keep it dairy-free, avoid ingredients like buttermilk, cheese or sour cream.
Citrus Dressings
Citrus juice and zest add bright flavor to dressings. Lemon, lime, grapefruit and orange are popular choices. Opt for olive or vegetable oil instead of butter in the recipe.
Tahini Dressings
Tahini, a sesame seed paste, makes a rich, dairy-free dressing base when blended with lemon juice, garlic and other spices.
Nut and Seed Dressings
Ground nuts and seeds like almond, sunflower or pumpkin can replace dairy and offer creaminess. Combine them with oil, vinegar and seasonings.
Bean-Based Dressings
Pureed beans, such as white beans, chickpeas or soy beans, add protein and thickness to dressings without dairy. Mash them with lemon juice, tahini or other flavors.
Oil and Vinegar
An easy go-to is mixing extra virgin olive oil and balsamic or red wine vinegar, then seasoning with salt, pepper, herbs or garlic. A dash of mustard or maple syrup can add more complexity.
15 Dairy-Free Salad Dressing Ideas
Here are 15 recipes for dairy-free salad dressings you can make at home:
1. Lemon Vinaigrette
Whisk together lemon juice, olive oil, mustard, garlic and herbs for a light vinaigrette.
2. Balsamic Dressing
An Italian-inspired dressing with balsamic vinegar, olive oil,Italian seasonings and minced garlic.
3. Orange Sesame Dressing
Blend orange juice and zest with rice vinegar, toasted sesame oil, ginger and soy sauce.
4. Apple Cider Vinaigrette
Apple cider vinegar provides tangy sweetness to this vinaigrette made with avocado oil, shallots and maple syrup.
5. Green Goddess Dressing
A vibrant herb dressing with parsley, cilantro, tarragon, olive oil, lemon juice and capers.
6. Berry Vinaigrette
Fresh summer berries pureed into a sweet and tangy dressing.
7. Tahini Dressing
Creamy tahini combines with garlic, lemon and spices for a nutty dressing.
8. Eggless Caesar Dressing
Traditional Caesar flavors come from lemon, garlic, mustard, capers and olive oil in this dairy-free dressing.
9. Sunflower Seed Dressing
Ground sunflower seeds lend creaminess and nutty flavor when blended with apple cider vinegar, herbs and lemon.
10. Italian White Bean Dressing
Protein-packed cannellini beans pureed with red wine vinegar, olive oil, garlic and basil.
11. Mango Chili Dressing
Spicy and sweet dressing made with mango, red chili peppers, lime juice and olive oil.
12. Pumpkin Seed Dressing
Rich and green dressing combining pumpkin seeds, parsley, lemon juice, garlic and olive oil.
13. Chili Lime Vinaigrette
Southwestern inspired dressing with lime juice, olive oil, garlic, chili powder and cumin.
14. Chickpea Feta Dressing
For a dairy-free feta flavor, blend chickpeas with lemon, garlic, olive oil and spices.
15. Pomegranate Vinaigrette
Pomegranate juice and seeds make this dressing tangy and antioxidant-rich.
Tips for Making Dairy-Free Dressings
To get the best results when preparing your own dairy-free dressings at home, consider these tips:
- Use high quality extra virgin olive oil and vinegar for full flavor.
- Emulsify the dressing by slowly drizzling in the oil while whisking vigorously to combine.
- Add mustard, maple syrup or tahini to help emulsify and thicken the dressing.
- Infuse herbs, garlic and citrus zest by allowing them to steep in the vinegar for 30+ minutes before mixing the dressing.
- Season to taste with salt, pepper and spices like chili powder, paprika or Italian seasoning.
- Store refrigerated for up to 1 week. The emulsion may separate, so shake or whisk before using.
Purchasing Pre-Made Dairy-Free Dressings
If preparing homemade isn’t your thing, there are many brands of pre-made dairy-free dressings available for purchase. Here are some things to look for:
- Check the label – Read the ingredient list closely to confirm there are no milk-based ingredients.
- Look for vegan labels – Dressings labeled as “vegan” will always be dairy-free.
- Know dairy terms – Watch for words like whey, casein, lactose or milk protein.
- Avoid creamy dressings – Ranch, blue cheese and other creamy dressings more often contain dairy.
- Try natural grocers – Stores like Whole Foods or Sprouts will have a wide selection of plant-based dressings.
Some recommended brands of dairy-free dressing include Primal Kitchen, Annie’s Organic, Brianna’s, Follow Your Heart and Tessemae’s.
Dairy-Free Substitutions for Common Dressings
If your favorite salad dressing contains dairy, don’t despair. Here are some modifications you can make to go dairy-free:
| Dressing | Contains | Substitute with |
|---|---|---|
| Ranch | Buttermilk, sour cream | Tofu, vegan mayo or yogurt, almond milk |
| Blue Cheese | Blue cheese | Cashew cheese, vegan blue cheese |
| Thousand Island | Mayonnaise | Vegan mayonnaise |
| Caesar | Parmesan, yogurt | Nutritional yeast, vegan yogurt |
| Green Goddess | Sour cream | Silken tofu |
Non-Dairy Milks for Homemade Dressings
When a recipe calls for milk, buttermilk or cream, you have dairy-free options to use instead. Here are some popular choices:
- Almond milk – Mild flavor and creamy texture
- Soy milk – Protein-rich with a mild nutty taste
- Coconut milk – Thick and creamy for emulsified dressings
- Oat milk – Neutral flavor good for both sweet and savory
- Hemp milk – Nutty flavor with omega fatty acids
- Cashew milk – Creamy like dairy milk with a subtle nutty taste
For buttermilk substitutions, you can curdle non-dairy milk with lemon juice or vinegar to mimic the tangy flavor in recipes.
Toppings for Dairy-Free Salads
A salad isn’t complete without some delicious toppings and mix-ins. Here are some dairy-free ideas:
- Nuts and seeds – almonds, walnuts, pecans, sunflower seeds
- Dried fruit – cranberries, raisins, apricots, cherries
- Roasted veggies – potatoes, carrots, Brussels sprouts, cauliflower
- Beans and legumes – chickpeas, black beans, lentils, edamame
- Fresh herbs – parsley, cilantro, basil, thyme, oregano, mint
- Crunchy toppings – pea shoots, roasted chickpeas, tortilla strips, croutons, chow mein noodles
For salads with meat or seafood, add egg, avocado, artichoke hearts, olives, tomatoes or cucumbers.
Conclusion
With so many flavorful ingredients to work with, eating dairy-free doesn’t mean sacrificing taste. Follow these tips to create delicious dairy-free salad dressings and toppings to enjoy. Pay attention to labels, substitutions and hidden dairy ingredients to avoid, while loading up your salad with nutritious plants, herbs, spices and oils. With this knowledge, you can whip up salads that are both healthy and delicious.