Let’s be honest — a good dressing can totally make a meal. Whether you’re sprucing up your meal prep bowls or dipping raw veggies, these high-protein dressings are creamy, delicious, and easy to whip up.
Even better? They’re made with real food ingredients — no mystery bottles or sugar bombs here. Plus, I’ve included some easy swaps to fit your flavor, texture, and macro goals.
[1] Low-Cal Ranch Dressing
This one’s creamy, high in protein, and perfect for drizzling or dipping.
Ingredients (blend together):
- 3 tsp ranch seasoning (see DIY swap below!)
- 1 cup (220g) low-fat cottage cheese (Nancy's or Good Culture brand)
- 50–70g water (adjust for thickness)
Macros (total):
28P / 6C / 5F / 181 cals
Per serving (58g):
6P / 1C / 1F / 37 cals
Makes: 5 servings
HOLD UP
🥄 Clean Ranch Seasoning Swap: Instead of a ranch packet, try this:
- 1 tsp dried parsley
- ½ tsp dried dill
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp salt
- ¼ tsp black pepper
[2] Creamy Caesar Dressing
A lighter twist on the classic Caesar, with bold flavor and balanced macros.
Ingredients (whisk together):
- ¼ cup nonfat Greek yogurt
- 1.5 tbsp olive oil
- ¾ tsp garlic powder
- ¾ tsp onion powder
- 1 tbsp lemon juice
- ⅓ cup finely grated parmesan
- 1.5 tsp Dijon mustard
- ½ tsp pepper
- ½ tsp salt
- ½ tsp honey
Macros (per 2 tbsp):
2P / 2C / 4F / 60 cals
Makes: 8 servings
[3] Cilantro Lime Dressing
Bright, tangy, and full of flavor — this one pairs great with tacos, bowls, or grilled chicken.
Ingredients (blend together):
- 1 cup full-fat Greek yogurt (5%)
- ½ cup fresh cilantro
- 2 tbsp lime juice
- ¼–½ tsp salt (to taste)
Macros (per 2 tbsp):
2.5P / 0.5C / 1.5F / 25 cals
Makes: 8 servings
[4] Creamy Balsamic Dressing
Rich, slightly sweet, and ultra versatile — great on mixed greens, roasted veggies, or as a marinade.
Ingredients (whisk together):
- ½ cup plain nonfat Greek yogurt
- ¼ cup balsamic vinegar
- 2 tbsp olive oil
- 1 tbsp Dijon mustard
- 1 tbsp honey
- Salt & pepper to taste
Macros (per 2 tbsp)
1P / 3.5C / 2.5F / 40 cals
Makes: 5 servings
HOLD UP
🥑 Not a yogurt fan? Try these creamy swaps:
- Blended cottage cheese – same protein, super smooth
- Avocado – adds healthy fat + subtle green tint
- Hummus – savory, creamy, and fun twist
These dressings can be prepped ahead and stored for up to 5–7 days in the fridge. Try one per week to keep things fresh and exciting — and let me know your fave combo!
Tag me if you try these — I love seeing how you make them your own. 💛
