Shaking it takes less than two minutes and is such a simple approach to sprinkle probiotics and protein into your salad.
If I was eating salad while I was growing up in Iowa, it was just a means of access for bottled dressing. Ideally Ranch. About what else was in said salad, I had no strong inclination; as long as that creamy, herby dressing was invited to the party, I would be there.
Until I moved out on my own, which was also roughly the moment I started to give veggies the dignity they deserve, I never considered making my own salad dressing. I first became aware of all the gut-friendly fiber, antioxidants, vitamins and minerals fruits and vegetables provide in college nutrition courses. With my dressing, I also started to comprehend a phenomenon called “moderation,” and discovered that I really loved the taste of crisp romaine, sour onions, cool cucumbers, earthy beets and carrots—and beyond.
First homemade salad dressing experiments focused on vinaigrettes. The vegetables will shine and nutrient absorption will be boosted with only a little lemon juice or vinegar, a splash of olive oil and a teaspoon of salt. In one of those nutrition seminars, I was intrigued to learn that studies conducted by scientists at my alma mater revealed salads containing fat (either in that dressing or via components like avocados, nuts, seeds or cheese) allow your body use the vitamins and minerals in the vegetables much better than if you paired your vegetable mix with fat-free dressing.
Since then, I experimented with tahini-based dressings, emulsified choices like a homemade Caesar dressing (with pasteurized eggs), and my current favorite salad spiff-up: a Greek yogurt-based dressing.
I have been working with a dietician since the beginning of 2024, concentrating on eating more generally—and more protein specifically—to build some muscle and weight. To support that aim, I’ve been searching out every opportunity to throw in a bit more protein. Turns out, a salad dressing somewhat reminiscent to the consistency of my favorite childhood ranch checks that box.
Although EatingWell nutrition rules define this salad dressing as not exactly high-protein, a ¼-cup portion contributes roughly 5 grams of protein to the daily total. You get a quite filling and muscle-building salad if you toss the salad with some beans, an egg, some almonds or leftover chicken or salmon from yesterday.
To prepare the Easy 3-Ingredient Greek Yogurt Salad Dressing, I fill a Mason jar with one 5.3-ounce carton of plain full-fat Greek yogurt (Fage is my go-to), the zest from a lemon, plus the juice from that lemon (approximately 3 tablespoons). I finish with a bit of salt after adding 1½ tablespoons of honey. I shake to mix after twisting on the cover, then refrigerate this roughly ¾-cup mixture for up to two days. A word to the wise: The dressing will separate over those 48 hours; merely shake before pouring or spooning it over your plate to quickly blend it up.
This homemade creamy salad dressing comes together quickly—less than two minutes—but I love the fact it just calls for three ingredients plus salt. In addition to the protein from the probiotic-rich Greek yogurt, this dressing also sneaks in a little additional nourishment via lemon, which is packed with vitamin C. Additionally demonstrated to have prebiotic and antibacterial properties is honey, which benefits gut health and the immune system. One part honey to two parts lemon juice creates a wonderfully balanced flavor; those extra components reduce the sharpness of Greek yogurt and change it to a pourable consistency.
This salad dressing also earns points for being somewhat flexible. Leafy greens, pickled red onions, thinly sliced apples, shaved Parmesan, a few sweet-and-spiced candied pecans, and a little shredded rotisserie chicken make my best mix this time of year. But I have also loved it as a veggie dip and tossed with Baked Kale Salad with Crispy Quinoa, this substantial chopped Power Salad with Chicken and the potluck classic Loaded Broccoli Salad.
Nowadays, bottled ranch seems little compared to the simple Greek yogurt dressing I have grown to enjoy. When you next feel like a remix, step away from your green goddess, blue cheese, ranch, Caesar or balsamic and try this. Its flavor is as refreshing as how easy it is to create.
