Creamy Italian Salad Dressing

Low-Fat Creamy Italian Salad Dressing RecipeSalads are a super weight loss food … until you put the dressing on top.  Most salad dressings are loaded with fat and calories.

But this rich and creamy salad dressing is a much healthier option. Not only is it lower in refined fats, but it contains no cholesterol, and it’s higher in fiber than any salad dressing you’ll find on the supermarket shelf.

With this zippy dressing, there is no need to skimp … Pour it on!

5.0 from 7 reviews
Creamy Italian Salad Dressing
This zippy dressing is much lower in refined fat and higher in fiber than most creamy Italian dressings.
Yield: about 2 cups
  • 2/3 cup water
  • 2/3 cup raw cashews
  • 1/3 cup lemon juice
  • 1/2 teaspoon garlic powder or granulated garlic or 1 clove garlic
  • 1/3 cup olive oil
  • 2 teaspoons dried parsley
  • 2 teaspoons dried basil
  • 2 teaspoons onion powder or granulated onion
  • 1 teaspoon dried oregano
  • 1 teaspoon dried minced or chopped onion – optional
  • 1 1/4 teaspoons salt
  1. Place water, cashews, lemon juice, and garlic into blender and blend on high speed until very smooth and creamy.

    NOTE: For a smooth and creamy dressing, be sure to use a high-powered blender. Without one, the results won't be creamy.
  2. Add oil and blend very well.
  3. Add seasonings and blend until mixed.
  4. Chill.
  5. Stir before using.

What About Fat-Free Salad Dressings?

Since the oil and fat found in store-bought dressings is … well … fattening, many think they are making a better choice by opting for low-fat or fat-free dressing. Unfortunately, these are not good options either since the ingredients used to replace the fat in these dressings are often unhealthful and may actually encourage weight gain. What’s more, research has found that many of the nutrients in healthy foods, such as vegetables, cannot be absorbed unless the food is accompanied by some fat.

What to eat?! This Creamy Italian Dressing is the perfect solution. : ) It offers naturally healthy, plant-based fats that will actually help with weight loss.

Hate Vegetables?

By the way, this Creamy Italian Salad Dressing is a great tool for making those “yucky” vegetables taste pretty good. Serve it over steamed broccoli, carrots, greens, cabbage, or cauliflower. Creamy Italian Dressing also makes a healthful topping for potatoes.

And pile it on! It’s good for you … and it’s not fattening!

Low-Fat Creamy Italian Salad Dressing RecipeBeyond Salad

I use this dressing as a healthy substitute for more fattening ingredients in lots of different dishes, such as:


Garbanzo Pesto Salad

Chickpea Salad Sandwich

Chickpea Salad Sandwich

Pasta With Spring Vegetables

Pasta With Spring Vegetables


Artichoke-Stuffed Potatoes

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  1. Susan says

    I am THE pickiest person when it comes to salad dressing and I LOVE this dressing. It is my go-to dressing. I also use it as a sauce on veggies and savory vegan entrees. Thank you so much for this recipe.

  2. Heather says

    Oh my goodness I made this dressing for our salads tonight and it was fantastic! I am picky about salad dressing, and my husband only likes Italian dressing(which I normally do not). This was perfect! We both loved it, as did all 3 of our children(including a super picky 4 y/o). Plus love the fact it’s super healthy! This is a winner, have a feeling it will be in our fridge from now on:)

    • Jennifer says

      So glad you and your family liked it, Heather. I love the challenge of getting picky kids to eat healthfully … and love success even more! : )

      Thank you for the nice comment.

  3. Susan says

    I made this dressing when I had guests for dinner, and we all loved it. I put a garlic clove in it, so it was kind of garlicky, which everyone liked. It’s great over salad, but as you mention above, it would also be great as a dip for veggies. And it’s so pretty, too!

    • Jennifer says

      What a good idea. We’ve used different mixtures of nuts and seeds before and really liked some of them, but we’ve never used all sunflower seeds.
      Thanks, Natasha.

  4. Nikita says

    I sumbled across your site and made this dressing immediately – its so good!! I used all sunflower seeds, but look forward to trying almonds next time. Thank you so much for the recipe!
    S/N: Is the calorie info available?

    • Jennifer says

      Hi Nikita,
      So glad you liked it :) You’re very welcome.

      Sorry I don’t have calorie info for you. Most of my recipes fit with the New Measure Weight Loss Plan and there’s no calorie counting with the program. (You can read more about this on my FAQ page under Nutrition Info.) The high fiber content of this dressing, as well as the natural, unrefined fats, makes it great for weight-loss and weight management.

  5. Lisa Matelle says

    This is, by far, one of the easiest and tastiest recipes I have ever made!! Reading the ingredients on a typical bottle of salad dressing can make you sick, but I know exactly what’s in this, and that makes me happy!! Thank you for this amazing recipe!!

  6. Nina says

    Wow! That is scrumptious! This could just be me but it smells and tastes just like I remember ranch dressing. It has been awhile though. We are the crazy lemon people so we did almost 2/3rd cup lemon with a splash of water with almost 2/3rd cup of cashews. We used only 2 tbsp. olive and it was so creamy yummy. I plan on using as a mayo in a potato salad. Did you already say how long it would last in the fridge? Though I don’t think it will last very long:)

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