Healthy Diabetes-Friendly Salad Dressings (Recipes & Products) (2024)

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This roundup of healthy diabetes-friendly salad dressings has everything you need to shake up your salad routine! Add delicious flavor while keeping things low carb.

Healthy Diabetes-Friendly Salad Dressings (Recipes & Products) (1)

To dress or not to dress?

We’re talking about salad dressings, of course!

You’ve probably heard that choosing the wrong dressing can add unwanted sugar, fat, carbs, or calories to a well-intentioned bowl of greens. But the right salad dressing can really make your meal pop with flavor and keep you coming back for more.

The trick is to find a dressing that matches your health goals while making your salad irresistibly tasty! Because let’s face it: no one wants to eat a boring salad.

In fact, trying new salad dressings is a great way to shake up your salad routine. To keep things diabetes-friendly, I recommend choosing one that’s lower in carbs and won’t cause a spike in your blood sugar.

Or, better yet, make your own right at home. It’s easier than you think, and you can have complete control over all of your ingredients. After that, you can dress to your heart’s content!

Delicious healthy diabetes-friendly salad dressings

Whether you prefer creamy dressings, tangy vinaigrettes, or a little bit of both, this list of 10 healthy salad dressing recipes has something for everyone!

With so many flavors to try, salads may become the most exciting thing on your menu.

This homemade vinaigrette with lemon and orange is packed with flavor and so simple to make, you’ll never want to use the store-bought version again!

Calories: 100 Carbs: 2.3g Protein: 0.2g Fat: 10.1g

This tasty Keto Ranch Dressing is easy to make, super fresh and flavorful, and doesn’t have any of the sugar or junk you find in the store-bought version!

Calories: 158 Carbs: 2.7g Protein: 1.1g Fat: 16g

This tasty Greek vinaigrette is easy to make and perfect for dipping raw vegetables, dressing a leafy green salad, or even marinating chicken breast or pork loin!

Calories: 82 Carbs: 0.6g Protein: 0.1g Fat: 9g

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Creamy Cilantro Lime Dressing (dairy free)

Homemade salad dressing doesn't come much easier! All you need is 5 minutes and 6 ingredients for the best creamy cilantro lime dressing.

Calories: 94 Carbs: 2g Protein: 2g Fat: 9g

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Keto Thousand Island Dressing Recipe

This easy Keto Thousand Island dressing recipe is also gluten-free and paleo-friendly.

Calories: 66 Carbs: 0.4g Protein: 0.1g Fat: 7g

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Avocado Caesar Dressing

This avocado Caesar dressing has all the flavor of a classic Caesar dressing, but without all the fat and calories, AND the added bonus of delicious avocado!

Calories: 30 Carbs: 1.5g Protein: 1.5g Fat: 2g

This Asian vinaigrette and marinade is an easy way to add bold flavor and a hint of spice to your favorite dishes!

Calories: 124 Carbs: 4g Protein: 1g Fat: 12g

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Homemade Keto Blue Cheese Dressing

Make your own homemade keto blue cheese dressing for dipping low-carb hot wings or topping off your favorite salad.

Calories: 67 Carbs: 2g Protein: 2g Fat: 6g

Why not top off your next summer salad with this fruity white balsamic vinaigrette? You only need 4 ingredients and about 5 minutes to make it!

Calories: 88 Carbs: 2g Protein: 0g Fat: 9g

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Avocado Cilantro Lime Dressing

Creamy Avocado Cilantro Lime Dressing is a superfood dressing packed with delightful flavors. This fresh and vibrant vegan sauce is super easy to make in less than 5 minutes.

Calories: 78 Carbs: 4g Protein: 1g Fat: 7g

The hardest part is picking which one to try first. Once you do, make sure to let us know what you think in the comments below!

Diabetes-friendly store-bought brands

I love making my own dressings so I have complete control over my ingredients. That being said, there are a few store-bought brands that I enjoy because they use clean ingredients, have no added sugars, and give my salad an amazing pop of flavor.

If you’re looking to purchase some pre-made salad dressing, here are a few I recommend:

More diabetes-friendly recipe inspiration

Eating healthy is so much easier when I’m looking forward to my menu. That’s why I’m always keeping an eye out for new and exciting recipes to keep things fresh!

If you’re looking for some fun and tasty inspiration, these roundups have plenty of ideas I know you’ll enjoy:

If you try any of these recipes, don’t forget to leave a comment below and let me know how you liked them!

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Healthy Diabetes-Friendly Salad Dressings (Recipes & Products) (2024)


What is the healthiest salad dressing for diabetics? ›

Best store-bought salad dressings for diabetes
  • Bolthouse Farms Chunky Blue Cheese.
  • Marie's White Balsamic Shallot Vinaigrette.
  • Bragg Organic Vinaigrette.
  • Leo's Honey Mustard.
  • Primal Kitchen Caesar Dressing.
  • Cardini's Light Caesar Dressing.
  • Marie's Italian Vinaigrette.
  • TesseMae's Organic Lemon Garlic.
Jan 23, 2024

What is the number one healthiest salad dressing? ›

Generally speaking, the healthiest salad dressing will be a vinaigrette like balsamic or oil and vinegar, while Caesar, ranch or anything with the word “creamy” will be the unhealthiest. The exception? We like products made with healthy swaps—think Greek yogurt in place of mayo or heavy cream.

Can diabetics eat vinegar and oil salad dressing? ›

Yes, we're talking about oil and vinegar. More specifically, extra-virgin olive oil (EVOO) and apple cider or red wine vinegar. “Olive oil and vinegar dressing offers the most potential benefit for those with prediabetes or diabetes,” notes integrative medicine physician Irina Todorov, MD.

Which mayonnaise is good for diabetics? ›

Mayonnaise for Healthy Fat

But if you choose one made with healthy fat (such as olive oil), and make sure you stick to just one serving or less as described on the nutrition label, it can be a diabetes-friendly choice. To avoid overdoing this condiment, always measure it before you spread it.

Is tuna with mayo good for diabetics? ›

A tuna salad recipe for people with diabetes is not really different than a recipe for someone without diabetes. Typical tuna recipes will use canned tuna, mayonnaise, chopped celery and or chopped onion. To cut back on the saturated fat and total fat, fat reduced mayonnaise can be substituted.

Is Mayo OK for diabetics? ›

Yes, a person with diabetes can eat mayonnaise. Mayonnaise has less than a single gram of carbohydrates per tablespoon. But with 10 grams of total fat (1.6 grams of that coming from saturated fat) it can be considered high fat. So you may want to limit the amount of mayonnaise you eat or find an alternative.

What is the most unhealthy salad dressing? ›

Caesar dressing. Made up of mayonnaise, cheese, salt and oil (and all too often, anchovies), Caesar tends to be one of the least healthy options out there. Those ingredients cause it to be high in both saturated fats and sodium.

What salad dressing has the lowest carbs? ›

Olive Oil and Vinegar

Most olive oil-and-vinegar dressings have zero net carbs, which is why they're recommended for followers of the keto diet.

Which vinegar is best for diabetics? ›

Apple cider vinegar is generally safe for people with diabetes when it's consumed in moderate amounts, such as a few tablespoons or less daily. People with diabetes can consume apple cider vinegar as the risk of adverse effects is low for them.

Is peanut butter good for diabetics? ›

Is peanut butter good for people with diabetes? In moderation, eating regular peanut butter (not low-fat) should be fine for people with diabetes. Low-fat peanut butter should be reduced or avoided. This is because the fat content of low-fat peanut butter can be replaced with sugar and result in more carbohydrates.

Is Oatmeal good for a diabetic? ›

A cup of cooked oatmeal (1/2 cup of dried oats) contains approximately 30 grams of carbs, which can fit into a nutritious meal plan for people with diabetes. Oatmeal is high in fiber and nutrients but low in saturated and trans fats and sugar and can help you maintain a healthy blood sugar level.

Is balsamic vinegar OK for diabetics? ›

Diabetes Management

Balsamic is one of several types of vinegar thought to limit spikes in blood glucose levels. One study suggests that, if taken in moderation prior to eating, vinegar can help people with type 2 diabetes better manage their blood sugar.

Is Hidden Valley Ranch dressing bad for diabetics? ›

Watch out for super-creamy dressings such as ranch and bleu cheese — the ADA lists these as foods to avoid — and limit your intake of low-fat creamy dressings, such as light ranch, to occasional treats.

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