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Skip the mayo and high amounts of oil and make this Low-Calorie Caesar Dressing with Greek yogurt instead. This healthier dressing only has 37 calories per serving and 3 grams of protein.
Quick Summary: Low-Calorie Caesar Dressing
- Why Make This Recipe: A creamy Caesar dressing that tastes like the classic recipe with a fraction of the calories and more protein.
- Nutrition: 37 calories, 3 grams of protein
- Diet: Low-Calorie, Gluten-Free
- Time: 10 Minutes
- Method: Blended
- Best for: Topping salads and wraps
- Tip: The flavor of the dressing develops more as it rests in the refrigerator. Be sure to let it sit for at least 30 minutes before using.
This low-calorie Caesar dressing recipe combines the signature flavors of Caesar dressing, like anchovies, Parmesan cheese, garlic, and lemon, with high-protein Greek yogurt to make a healthier version of your favorite dressing.
Before I lost 80 pounds, Caesar salads were the only salad I ate, so when one of my weight-loss clients requested a better version of Caesar dressing, I knew I needed to make one. You can enjoy this healthier salad dressing on a salad or wrap and know that it’s better for you than bottled dressing.
If you like low-calorie dressing recipes, you will love my ranch dressing with Greek yogurt and low-calorie Italian salad dressing!
⭐️⭐️⭐️⭐️⭐️ Reader Review & Comment
“Loved this salad dressing. The flavor was spot on!”
Gloria
Why You’ll Love This Recipe
- Same Classic Taste, Less Fat and Calories: This healthy Caesar dressing still has the strong flavors of garlic and anchovies of the classic dressing, but it skips the mayonnaise and large amounts of oil. Instead, it uses Greek yogurt for a less caloric and more protein-packed alternative.
- Blends in Just 10 Minutes: This recipe is incredibly simple; just load your blender and blend until smooth. You’ll have a healthy dressing ready in less than 10 minutes.
- A Versatile Sauce: Use this dressing on a Caesar salad, in a wrap, or as a dip whenever a craving for a tangy sauce strikes.
Table of Contents
Ingredients
- Greek Yogurt: Use a plain, nonfat Greek yogurt as the base of your dressing to keep the fat and calorie content low.
- Parmesan Cheese: Finely grate Parmesan cheese from a block rather than using pre-shredded cheese. Pre-shredded contains anti-caking agents that will make the dressing gritty.
- Anchovies: Anchovies give Caesar dressing its distinct savory flavor without making it taste fishy because they dissolve completely in the blender. You could also use anchovy paste if you can’t find anchovies.
- Worcestershire Sauce: This savory sauce adds a deep umami flavor to dips and sauces, like my low-fat French onion dip, because it contains fermented anchovies, molasses, and vinegar. Be sure to use a gluten-free Worcestershire sauce if you’d like this dressing to remain gluten-free.
- Dijon Mustard: Since this homemade Caesar dressing doesn’t contain eggs or mayonnaise, it uses Dijon mustard as the emulsifier to keep the other ingredients from separating.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations & Dietary Modifications
- Substitute the Anchovies: If you don’t want to use anchovies, you can use extra Worcestershire sauce instead since it already contains them.
- Use Dairy-Free Ingredients: Make this a dairy-free Caesar dressing by using a dairy-free Greek yogurt and plant-based milk, and use nutritional yeast and garlic powder to substitute the parmesan cheese.
- Make It Vegetarian: You can make a vegetarian-friendly Caesar by using a teaspoon of capers and an anchovy-free, vegan Worcestershire sauce.
- Boost the Protein: Increase the amount of protein in your dressing by substituting a portion of the yogurt for cottage cheese.
How to Make Low-Calorie Caesar Dressing
This Greek yogurt Caesar dressing is the perfect low-calorie option for Caesar salad lovers. It doesn’t require any prep work, just a blender and an airtight jar or bottle to store the dressing in.
- Step 1: Blend Ingredients. Add all the ingredients to a blender and blend until they are completely smooth.
- Step 2: Transfer to Jar. Transfer the dressing to an airtight jar or bottle and let it rest in the refrigerator for 30 minutes before serving.
Expert Tips
- Adjust the Thickness: Use milk to adjust the thickness of the dressing until it reaches a consistency that is easily poured, but not runny. After storing, you will need to thin the dressing again because it will thicken in the refrigerator.
- Resting Develops Flavor: The flavor in this low-fat Caesar dressing develops and becomes bolder as it sits in the refrigerator. I recommend letting it rest for 30 minutes in the fridge before using it for optimal flavor.
- Storage Directions: Keep the homemade Caesar dressing in an airtight jar or bottle in the refrigerator for 4-5 days. You cannot freeze this dressing.
Serving Suggestions
The best part about this Caesar salad dressing with Greek yogurt is how versatile it is! While it’s amazing poured over a salad, you can also make Caesar wraps or chicken sandwiches with it. It also makes for a great high-protein dip at parties.
- Go the classic route and pour your dressing over a healthy Caesar salad topped with chicken for dinner.
- This healthy dressing makes a great sauce for healthy chicken burger.
- Instead of the traditional ranch dip, try something new and dip buffalo chicken meatballs into your homemade healthy Caesar dressing.
Low-Calorie Caesar Dressing Recipe FAQs
Yes, you can make the dressing without anchovies; just use extra Worcestershire sauce instead, since it already contains anchovies.
As long as you use a gluten-free Worcestershire sauce, this Caesar dressing is naturally gluten-free.
If you don’t want to use a blender, you can make this healthy Caesar dressing without one. You’ll need to very finely mince the garlic and anchovies to still create a smooth sauce and whisk the ingredients together by hand. However, it will not be as smooth as it is in the blender.
More Healthy Dressing and Sauce Recipes
If you tried this Low Calorie Caesar Dressing recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Low-Calorie Caesar Dressing
Ingredients
- ½ cup Nonfat Greek Yogurt, plain
- ⅓ cup Parmesan, grated
- ¼ cup Low Fat Milk, or milk of choice
- 2 tablespoons Lemon Juice
- 1 tablespoon Olive Oil
- 2 teaspoons Worcestershire Sauce, gluten free as needed
- 1 teaspoon Dijon Mustard
- 1 teaspoon Garlic, minced
- 2 Anchovies, water drained
Instructions
- In a high speed blender, blend all ingredients until smooth.
- Check the consistency of the dressing. If it's too thick for your liking, add 1-2 tablespoons of milk more to thin.
Notes
- Adjust the thickness of the dressing by adding a splash of milk to make it thinner or slightly more yogurt to thicken it.
- The dressing develops more flavor as it sits in the refrigerator. Let it rest for at least 30 minutes before using it for optimal flavor.
- Keep the dressing in an airtight container in the refrigerator for 4-5 days. Do not freeze it.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Loved this salad dressing. The flavor was spot on!