• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Being Nutritious
  • All Posts
  • About
  • Services
  • Media
  • Contact
menu icon
go to homepage
  • Nutrition Needs
  • Recipe Index
  • About
  • Services
  • Media
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Nutrition Needs
    • Recipe Index
    • About
    • Services
    • Media
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    • Overhead image of tetrazzini in a casserole dish.
      Vegetable Tetrazzini
    • Balls of melon in a watermelon bowl
      Melon Salad with Ginger Lime Dressing
    • Overhead shot of cherry galette with melted ice cream on top, and a serving utensil removing a slice.
      Cherry Galette with Olive Oil Crust
    • Crispy tempeh appetizers on a plate with ranch dressing in a small bowl.
      Buffalo Tempeh Bites
    • Buffalo sauce in a small jar, with celery sticks in the background.
      Low Sodium Buffalo Sauce
    • Overhead image of three thumbprint cookies on a platter with strawberry jam in them
      Healthy Thumbprint Cookies
    • A fork with creamy vegetable pasta being lifted out of a bowl of the pasta.
      Creamy Chickpea Pasta with Veggies
    • A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background.
      Celery and Leek Soup
    • Plate of three small waffles, topped with yogurt, oranges, raisins, and walnuts.
      Carrot Waffles
    • Berry smoothie in a mason jar, with frozen berries scattered around the outside, and a spoon with peanut butter on it.
      Berry Smoothie with Peanut Butter
    • Hand reaching into a bowl of Chex mix.
      Healthy Chex Mix
    • Bowl with collard greens and crusty bread, garnished with a lemon slice.
      Slow Cooker Collard Greens (Low Sodium)
    Home » All posts » Low Sodium Condiments (and low/no sugar too!)

    Low Sodium Italian Dressing & Marinade

    Published: Jun 5, 2021 by Laura Yautz

    Jump to Recipe Print Recipe

    This simple Low Sodium Italian Dressing and Marinade is bright and delicious, with no added salt or sugar. Perfect for your heart healthy lifestyle! It's easy, too. Just toss all the ingredients in a jar and shake!

    Glass bottle of salad dressing

    Is Italian dressing healthy?

    Italian dressing is one of the healthier salad dressings out there - even store bought. Its base is oil and vinegar, instead of cream, so it's inherently healthier, with a heart healthier fat profile (low saturated fat, and higher monounsaturated and polyunsaturated fats). It can, however, be pretty high in sodium, so you'll want to look at the labels for that. Serving sizes are generally in the one to two tablespoon range, and it's easy - and common - to use much more than that, especially if you have a large meal salad! One popular brand, for example, contains 330mg sodium in 2 tablespoons.

    But my heart healthy Italian dressing recipe has just 34mg sodium in 2 tablespoons, making it an excellent salad dressing choice if you have high blood pressure! The other thing this easy Italian dressing recipe leaves out is sugar (an all added sweeteners for that matter). So this also works great for people who have diabetes (which puts you at a higher risk for heart disease), or are watching added sugar/carbohydrate intake for other reasons.

    What salad dressing is good for high blood pressure?

    There's not just one best salad dressing for high blood pressure, but the main thing you need to be concerned with is how much sodium is in your salad dressing. The serving size of salad dressing is small - usually only one or two tablespoons - so the sodium can add up really quickly!

    Beware especially of low fat or fat free dressing options. These often have more salt and sugar added to make up for the lack of fat. Other dressings that are high in salt are cheesy dressings, creamy dressings, and a double whammy - Caesar dressing.

    For a healthier store-bought salad dressing, look for dressings that have:

    • Less than 200mg sodium per serving - ideally MUCH less, but let's work with what we have,
    • No added sugar, or as little as possible - I like to save my added sugar allotment for actual sweets - and,
    • Saturated fat levels around 1 or 2 grams at most.

    Of course the best salad dressing for high blood pressure is one you make yourself, because you have complete control over the ingredients, and can leave out added salt, sugar, and other ingredients that may get in the way of your goals.

    FAQs and Substitutions

    What is the best oil to use for salad dressing?

    Oils with low smoke points are usually the best to use for salad dressings. These oils are typically unrefined, retaining more of their healthful benefits and flavor. It's important to know the flavor your oil will impart in the salad dressing, and make sure it's complimentary.

    Oils with the lowest smoke points are extra virgin olive oil, flaxseed, walnut, and pumpkin seed oils. You can also use some oils with higher smoke points with delicious results, including avocado, sesame, and grapeseed oils. I keep extra virgin olive oil on hand for dressing, because it works well with most spices, has a great heart healthy profile, and is almost neutral in flavor and color.

    Can I use another vinegar instead of red wine vinegar?

    Yes. White wine vinegar will also work, as well as most others. Your dressing will be on the sweeter side if you use balsamic or apple cider vinegar.

    Can I leave out the mustard?

    If you hate mustard, just leave it out. Your dressing will separate more quickly without it, but will still taste great! Similarly, another mustard is fine to use, just stay away from whole grain mustard. You don't want something with lots of texture here.

    Does Italian Dressing go bad?

    Eventually, yes. Homemade Italian salad dressing can last about 4 months or so, refrigerated. Know that olive oil is a solid under refrigeration. This doesn't affect the quality though. All you need to do is let it sit on the counter for 10 minutes or so before using, and it will liquify again. Do not store the dressing on the counter though. It needs to be refrigerated to last.

    Is Italian dressing vegan?

    Store bought Italian dressing probably isn't. Read the ingredients - they usually contain cheese or other milk ingredients. This easy Italian dressing recipe is vegan, though. That makes it an excellent choice for everyone at your table (and keeps it cholesterol free, too)!

    This heart healthy Italian dressing is, of course, perfect for a simple tossed salad. But also consider using it to marinate tofu, chicken, or seafood. It would be great to toss on pasta salad or grilled vegetables, too!

    For more Italian-inspired recipes, check out Zucchini Lasagna Rolls, Vegetarian Stuffed Peppers, and Deconstructed Pesto Herb Salad!

    Try more of our low sodium salad dressing recipes:

    • Apple Maple Vinaigrette
    • Thai Peanut Dressing
    • Blueberry Vinaigrette
    • Honey Mint Vinaigrette
    • Cracked Peppercorn Parmesan Dressing

    If you try this healthy Low Sodium Italian Dressing, tell me in the comments!

    📖 Recipe

    Glass bottle of salad dressing
    4.34 from 53 votes
    Print

    Low Sodium Italian Dressing & Marinade

    This easy and healthy, Low Sodium Italian Salad Dressing and Marinade is bright and delicious, with no added salt or sugar. Perfect for your heart healthy lifestyle!

    Course Condiment
    Cuisine Italian
    Diet Diabetic, Gluten Free, Low Calorie, Low Fat, Low Lactose, Low Salt, Vegan, Vegetarian
    Prep Time 5 minutes
    Total Time 5 minutes
    Servings 16
    Calories 63 kcal
    Author Laura Yautz

    Ingredients

    • ½ cup Extra Virgin Olive Oil
    • ¼ cup Red Wine Vinegar
    • ¼ cup Water
    • 1 tablespoon Lemon Juice
    • 2 teaspoon Italian Seasoning
    • 2 teaspoon Dijon Mustard
    • 1 teaspoon Garlic Powder
    • ½ teaspoon Onion Powder
    • ½ teaspoon Ground Pepper
    • (Optional) Pinch Salt (IF needed)

    Instructions

    1. Add all ingredients to a bowl or jar, and whisk until well combined.
    2. Store in the refrigerator, and shake before using.

    Recipe Notes

    Note: Olive oil will solidify when refrigerated - this is normal. When this happens, simply remove the dressing from the refrigerator and allow to rest on the counter for about 10 minutes before use.

    If the dressing seems overly tart, you can add up to 1 tablespoon of a sweetener, like honey, sugar, or agave. Add as little as possible. Your goal is to reduce added sugar as much as possible over time.

    Nutrition Facts
    Low Sodium Italian Dressing & Marinade
    Amount Per Serving (1 Tbsp)
    Calories 63 Calories from Fat 63
    % Daily Value*
    Fat 7g11%
    Saturated Fat 1g6%
    Polyunsaturated Fat 0.8g
    Monounsaturated Fat 5g
    Sodium 17mg1%
    Potassium 9.4mg0%
    Carbohydrates 0.5g0%
    Fiber 0.1g0%
    Protein 0.1g0%
    Vitamin A 7.5IU0%
    Vitamin C 0.5mg1%
    Calcium 3.8mg0%
    Iron 0.2mg1%
    * Percent Daily Values are based on a 2000 calorie diet.
    Glass bottle of salad dressing with text overlay: Simple Italian Dressing and Marinade; no added salt or sugar.

    More Low Sodium Condiments (and low/no sugar too!)

    • Close up of a jar of BBQ sauce.
      Low Sodium BBQ Sauce
    • Small jar of pumpkin spice syrup.
      Sugar Free Pumpkin Spice Syrup (for a healthy Pumpkin Spice Latte)
    • Close up of small glass bowl of ketchup.
      Low Sodium Ketchup (sugar free too!)
    • Toasted English Muffin with strawberry jam on it.
      Sugar Free Strawberry Jam

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. Martina says

      September 19, 2023 at 4:19 pm

      I’m looking for a marinade I can use for meal planning. Can I make this ahead of time, add chicken and freeze till I’m ready to cook?

      Reply
      • Laura Yautz says

        September 19, 2023 at 4:22 pm

        Hi Martina, I'm sure that would work great! Enjoy!

        Reply
    2. KK says

      August 14, 2023 at 12:12 am

      5 stars
      This recipe is excellent, works well with balsamic in place of red wine vinegar, if that's more your thing. I added some crushed red pepper for that extra little pop.

      Reply
    3. Linda says

      July 16, 2023 at 1:41 pm

      5 stars
      I found this recipe when my hubs had to go low sodium for medical reasons. I have used as a marinade and as dressing for pasta (rotini) salad and in place of sauce on a beef pepper and onion stir fry. It works great and thank you!

      Reply
      • Laura Yautz says

        July 31, 2023 at 9:36 am

        I'm so happy to hear you and your husband like the dressing, Linda! Thanks for your review! 🙂

        Reply
    4. Heidi says

      April 20, 2023 at 7:11 pm

      5 stars
      This is great!! I love it and will always use this recipe on my salads or as a marinade. Love the spices!
      Im on a strict low sodium diet for medical reasons and now seeking a new happiness in natural foods. This salad dressing recipe makes me happy 😊

      Thanks for sharing.

      Reply
      • Laura Yautz says

        April 21, 2023 at 9:32 am

        I'm so glad you like the dressing, Heidi, and that it makes your life a little more delicious! I hope you find more recipes here you love! 🙂

        Reply
    5. Juliane Agee says

      December 30, 2022 at 9:47 am

      I am on a low sodium diet. I need a good recipe so I can eat.

      Reply
    6. Maretta says

      August 31, 2022 at 6:16 pm

      Thank you. Keep up the good wk.✌🏼

      Reply

    Primary Sidebar

    Laura Yautz

    Hi, I'm Laura! I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

    More about me →

    Enroll in the FREE EMAIL COURSE to make your kitchen heart healthy!
    Want to say thank you?

    Fall Favorites

    • Oval plate with glazed carrots on it, garnished with pepitas.
      Roasted Maple Curry Carrots
    • Overhead picture of large plate with salad on it.
      Arugula Avocado Salad with Pineapple Vinaigrette
    • Small crock of creamy soup, garnished with basil leaves.
      Roasted Pepper and Lentil Soup
    • Plate of roasted broccoli with almond topping.
      Broccoli Almondine (Broccoli Amandine)
    • Stuffed honeynut squash halves on a baking pan.
      Roasted Honeynut Squash Stuffed with Cranberry Wild Rice Pilaf
    • Small jar with granola in it.
      Apple Cinnamon Granola
    • Bowl of Thai salad with tofu.
      Thai Salad with Peanut Dressing
    • Stack of 4 zucchini fritters with a dollop of dip on top, garnished with chopped chives.
      Crispy Zucchini Fritters (Gluten Free)
    • Small bowl of soup with croutons and fresh thyme.
      Creamy Roasted Cauliflower Soup
    • Plate of salad with sundried tomatoes, pine nuts, fried garlic, and dressing.
      Deconstructed Pesto Herb Salad with Cracked Peppercorn Parmesan Dressing
    • Lentil soup in a bowl.
      Low Sodium Lentil Soup with Spinach
    • Overhead picture of a bowl of braised greens in a light pink broth.
      Creamy Braised Beet Greens
    • Small ceramic pot of roasted pumpkin seeds
      How to Roast Pumpkin Seeds
    • Pumpkin puree in a blue bowl
      How to Make Pumpkin Puree
    • 5 muffins on a table with fresh carrots.
      Whole Wheat Carrot Turmeric Muffins
    • Green soup in a bowl with homemade croutons. Whole green grape tomatoes and grilled cheese sandwich on plate in background. Text overlay: Garlic Roasted Green Tomato Soup.
      Green Tomato Soup with Roasted Garlic

    Footer

    ↑ back to top

    As an Amazon Associate I earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't personally use and love. Thanks for your support!

    About

    • Privacy Policy
    • Disclaimer
    • Terms & Conditions

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Services

    Copyright © 2023 Being Nutritious. All rights reserved

    This website uses cookies to improve your experience. By continuing to use this site, we'll assume you're ok with this. Cookie settingsAccept
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT