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4 Protein Homemade Dressings

+ Swaps & Tips!

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. 💛

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