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    Home Recipes Side Dishes

    Healthy Homemade Caesar Dressing (No Mayo)

    Published: Mar 14, 2021 · Modified: Jan 26, 2022 by Kristi · This post may contain affiliate links

    Jump to Recipe Print Recipe

    This yogurt based homemade and healthy Caesar dressing is a kid favorite! This dressing is THE answer to welcoming Caesar salad into your weekly dinner rotation, whether served as a side or topped with protein to be served as a main meal.

    Your kids will want to lick their plates clean - it's that good!

    Caesar dressing in the center of a Caesar salad

    For another healthy salad dressing recipe, try my healthy strawberry vinaigrette. And for another fabulous salad recipe that kids love, try my Cavolo Nero Salad!

    Why This Recipe is so Great

    • Made from scratch, using easy to find ingredients.
    • Made without eggs, so kids with an egg allergy can enjoy it, too.
    • Much healthier than traditional Caesar salad dressing. Greek yogurt adds protein and calcium, while anchovies and Chia seeds add healthy Omega-3 fats.
    • This recipe is so easy! Kids can help make it.
    • Made with all of the familiar and favorite flavors of classic Caesar dressing, like anchovies, parmesan cheese, and garlic.

    Ingredient Notes

    • Greek yogurt A healthy alternative to mayonnaise or soybean oil. Greek yogurt is high in protein. It also contains calcium and vitamin D. I use plain 2% Greek yogurt.
    • Lemon juice Added for flavor. Provides vitamin C.
    • Worcestershire sauce Is added to give this dressing the flavor you would expect from a Ceasar dressing. There is not an equal substitute.
    • Parmesan Cheese Added for flavor and texture.
    • Anchovies Believe it or not, anchovies are what give Caesar salad dressing it's 'signature' flavor that we all love. Anchovies contain vitamin D, iron, and Omega-3 fatty acids (known as healthy fats). Use either whole anchovies from a can or anchovy paste.
    • Dijon mustard Added for flavor. This can be substituted with mustard powder. I do not suggest using Grey Poupon mustard.
    • Garlic Garlic is a must! If you don't have fresh garlic, garlic powder can be used instead.
    • Salt & Pepper Added for flavor.
    • Chia seeds Added to achieve a thicker consistency. Chia seeds are a good source of Omega-3 fatty acids.
    My Emersion Blender Pick
    This emersion blender is easy to use and easy to clean.
    SHOP NOW

    Photo Credit: amazon.com

    Emersion blender image from amazon.com that includes two whisk attachments and is pictured with a berry smoothie in a glass cup with a straw and fresh berries.

    How to Make This Kid-Approved Dressing

    Here’s a quick overview of the steps to make this healthy dressing. For the full list of ingredients and specific instructions, scroll down to the recipe.

    1. Blend all ingredients together. That's it!
    Caesar salad dressing in a small glass container

    Expert Tips

    • To thicken this salad dressing, add more chia seeds.
    • Use either one anchovy fillet or one-half teaspoon of anchovy paste to make this recipe
    • Anchovy fillets (in a can) are less expensive, per serving, than anchovy paste. However, unless you have plans to use up the rest of the anchovies in the can, it ends up wasted. For me, it ends up being less expensive over time to use anchovy paste.
    • You can make your own anchovy paste simply by mashing up the anchovies to form a paste-like consistency. This really isn't necessary though, since all of the ingredients will be blended together anyway.
    • I do not suggest using grated parmesan cheese (like the grainy/powdery kind used to top spaghetti) unless your kids won't mind the gritty texture.

    Recipe FAQs

    What is the difference between canned anchovies and anchovy paste? The difference is in the consistency and how they are packaged. The ingredients are the same (anchovies, oil, and salt). Anchovy fillets typically come in a can, while anchovy paste is packaged in a tube.

    How much sodium is in a serving? About 70mg per tablespoon. The amount of sodium will vary depending on the type of cheese used, type of Worcestershire sauce (regular vs less-sodium), and the amount of added salt used 'to taste'. If you or your child have been instructed to follow a sodium-restricted diet, either use this dressing sparingly or use a lower sodium salad dressing instead (like my Healthy Strawberry Vinaigrette)

    More Favorite Sides That Kids Love

    • Pink applesauce in a white bowl with a spoon.
      Simple Unsweetened Applesauce
    • Kale salad in a yellow bowl with a set of tongs in the salad as to serve.
      Cavolo Nero Salad (Tuscan Kale Salad)
    • Strawberry salad dressing in a large white creamer cup next to a spinach salad.
      The Best Strawberry Salad Dressing
    • Roasted sweet potato chunks.
      Perfectly Roasted Air Fryer Sweet Potato Chunks

    Did your kids love this homemade salad dressing? Please leave a 5-star rating below or a review in the comments section!

    Don't forget to snap a pic of your delicious salad creation and tag @carrots.and.cookies on Instagram so I can see it. Enjoy!

    Caesar dressing in the center of a Caesar salad

    Kid-Favorite Healthy Caesar Dressing (no mayo)

    Kristi
    This homemade and healthy kid-favorite Caesar salad dressing is creamy, delicious, and easy to make! Your kids just might to want to lick their plates clean!
    4.75 from 4 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 2 mins
    Additional Time 2 mins
    Total Time 9 mins
    Course Recipes
    Cuisine Italian
    Servings 6 servings
    Calories 32 kcal

    Equipment

    • Emersion blender.
    • measuring cups and spoons

    Ingredients
      

    • ½ cup Greek yogurt Low Fat, plain Greek yogurt.
    • 2 teaspoons lemon juice Use fresh lemon juice.
    • ½ teaspoon chia seeds
    • 2 teaspoons Worcestershire sauce
    • 1 garlic clove small
    • ¼ cup parmesan cheese shredded
    • 1 teaspoon Dijon mustard
    • ½ teaspoon anchovy paste see notes
    • 1 Pinch salt
    • 1 Pinch pepper one to two pinches of black pepper.

    Instructions
     

    • Using a small blender, immersion blender, or food processor, blend all ingredients together until smooth.
    • Enjoy!

    Notes

    I highly recommend using an emersion blender to make this dressing because it gives it the perfect consistency.
    If your kids won't mind a gritty consistency, you could substitute grated parmesan cheese (the kind used to top spaghetti) in place of shredded.
    You can make your own anchovy paste simply by mashing up the anchovies to form a paste-like consistency. This really isn't necessary though, since all of the ingredients will be blended together anyway.
    If using whole anchovies from a can in place of anchovy paste, I suggest starting with one anchovy. Taste the dressing and add another anchovy if a stronger flavor is desired.

    Nutrition

    Calories: 32kcalCarbohydrates: 2gProtein: 3gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 4mgSodium: 127mgPotassium: 53mgFiber: 1gSugar: 1gVitamin A: 36IUVitamin C: 1mgCalcium: 75mgIron: 1mg
    Tried this recipe?Let us know how it was!

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    Welcome to Carrots & Cookies! I'm registered dietitian and busy working mom of three on a mission to provide you with easy recipes and tips to make every minute you spend in your kitchen count! More about me...

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