Low Sodium Italian Dressing –

A lot of the time when I read about Italian dressing, there’s a list of ingredients. This one’s different: the ingredients are the dressing, which is really easy to make. I love that it calls for just two ingredients: olive oil and vinegar.

Forget the low fat and fat free salad dressings you might have heard about. The best ones contain just 1 gram of fat and are really high in flavor. Here’s a great recipe that’s prepared the Italian way.

You’ve probably never thought about the amount of salt in a typical Italian dressing. In fact, the average salad dressing has about 3 grams of salt per serving. With that being said, most low-sodium dressings are loaded with unhealthy ingredients—like extra-fancy olive oil—that don’t offer much in the way of flavor. This recipe is a simple, low-sodium alternative that uses flavorful ingredients like garlic, herbs, and low-fat mayonnaise to create a dressing that is both delicious and low in sodium.. Read more about low sodium italian dressing store-bought and let us know what you think.

This Italian Dressing with Low Sodium should be on your to-do list if you like and use Italian dressing. While blue cheese dressing is still my favorite, I may be out of luck owing to salt level. I like to experiment with various dressings, and Italian dressing was one of my favorites.

It’s a no-brainer with how simple this low-sodium salad dressing recipe is to prepare and how similar it tastes to store-bought. It may be used as a salad dressing or as a marinade for chicken, beef, or pork. Alternatively, sprinkle some fresh sliced garden tomatoes with pepper throughout the summer. 

Sodium content in a typical dish 300+ mg
Sodium in this recipe per serving 33 mg
Serving size (calories) 121

In Italian Dressing, there is a lot of sodium.

Wow! At the grocery store, I checked out three popular name brand dressings, and the salt levels almost took my socks off! They were all much too salty for me, particularly for what I thought was a nutritious salad. For two tablespoons, there are 300, 350, and 450 mg of sodium! Again, I never thought of a tablespoon as being so large, and I’m sure I used close to three or four tablespoons. My favorite brand, sadly, was the worst offender. 

Low-Sodium-Italian-DressingSalad with Italian dressing spooned on top

However, with this low sodium Italian dish, you may save hundreds of milligrams of sodium. The dish has just 33 mg of sodium due to the addition of one tablespoon of grated Parmesan for taste. And if you skip the Parmesan, you’ll only be left with 1 mg! What is it with all of the salt in our food?

Choosing the Right Oil

Extra-virgin olive oil is what I use to create my Low Sodium Italian Dressing. The taste of extra virgin olive oil, on the other hand, may be unappealing to you. If that’s the case, use normal olive oil, which has a more neutral flavor and, in my opinion, is a better and healthier option to other oils. I’m no expert, but I believe that olive oils are the superior option when eating fresh oils like these since they are lower in polyunsaturated fats.

1629420065_188_Low-Sodium-Italian-DressingReady-to-emulsify Italian dressing components

Your low-sodium Italian dressing relies heavily on vinegar.

Vinegar is a key taste component that gives your Low Sodium Italian Dressing its acidity. In my recipe, I prefer to use one tablespoon of red wine vinegar and one tablespoon of balsamic vinegar. As a result, the clothing in my pictures may seem darker than you are used to seeing. It’s simply a matter of personal taste. Making your own vinegar allows you to experiment with several types of vinegar, such as simple white wine vinegar, apple cider vinegar, rice wine vinegar, or balsamic vinegar. Don’t be scared to try new things! Each one has an own flavor.

To Keep Your Dressing Safe

Low sodium dressing may be kept in the fridge for 2–3 weeks in an airtight container. Simply give it a good shake immediately before you use it to re-emulsify the components.

Here are a few more low-sodium salad dressings to try!

Low-sodium-italian-dressing-on-saladSalad with a low-sodium Italian dressing

Please let me know how you liked this dish in the comments, as usual! When I hear from you, it motivates me, and I’m curious to know how you enjoyed and served your Low Sodium Italian Dressing. Also, please leave a remark or a rating, as well as any suggestions you may have.


Low Sodium Italian Dressing

This low-sodium Italian dressing is great on salads or as a marinade. It saves hundreds of milligrams of salt each serving and is simple to prepare!

Mode of Preparation Stop your screen from turning black.

Time to Prepare: 10 minutes

10 minutes total

Salad, Course Condiment

Italian cuisine

8 servings (2 tablespoons) = 1 cup

Calories (kcal): 121

  • extra-virgin olive oil, 1/2 cup
  • 1/4 cup white wine vinegar, red wine vinegar, or a combination of the two I also like to add a splash of balsamic vinegar to the mix.
  • 2 tablespoons of water
  • 2 teaspoons honey
  • 2 tablespoons lemon juice
  • 1 tbsp Parmesan cheese
  • 1 teaspoon powdered garlic
  • 3/4 teaspoon parsley, dried
  • 1 tsp basil (dried)
  • 1/8 teaspoon oregano, dried
  • a quarter teaspoon of red pepper flakes
  • to taste black pepper, ground
  • Fill a jar with all of the ingredients and a tight-fitting cover, such as a mason jar. Shake vigorously until the ingredients are thoroughly combined and emulsified. Personally, I like to use an immersion blender.

  • Season to taste and adjust spices as needed.

  • Refrigerate leftovers in a tightly sealed container.

Calories: 121 kilocalories



This never would have even occurred to me, but I was looking at a different website for a different purpose and saw a recipe for a salad dressing with a very low sodium content and was very intrigued to try it. As I was making my salad, I thought to myself “what if I made the dressing with less sodium, but still have a good flavorful Italian dressing?” and that is what I did. I originally made the dressing without salt at all, but then added salt back in to taste. I decided to call this recipe “low sodium Italian dressing” in honor of the website that led me to it.. Read more about low sodium salad recipes and let us know what you think.

Frequently Asked Questions

What is the best low sodium dressing?

There is no best low sodium dressing. It all depends on what you are looking for in a dressing.

What is the healthiest Italian dressing?

I am not sure what you mean by healthiest.

How do you make salad dressing less salty?

You can reduce the amount of salt in your salad dressing by adding more vinegar.

Una is a food website blogger motivated by her love of cooking and her passion for exploring the connection between food and culture. With an enthusiasm for creating recipes that are simple, seasonal, and international, she has been able to connect with people around the world through her website. Una's recipes are inspired by her travels across Mexico, Portugal, India, Thailand, Australia and China. In each of these countries she has experienced local dishes while learning about the culture as well as gaining insight into how food can be used as a bridge between different cultures. Her recipes are often creative combinations of traditional ingredients from various different cuisines blended together to create something new.