Healthy Caesar Dressing

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This healthy caesar dressing uses Greek yogurt instead of mayo so it’s lighter, higher in protein and so much better than store-bought!

I love caesar salads, but I always avoid ordering them out because they’re typically high in calories and fat and don’t have much nutrition. They’re made with just lettuce, cheese and croutons and the dressing is typically made with raw egg yolks or mayo and processed oils.

I already have an avocado caesar dressing on the site, but I was craving the real deal caesar dressing one night, so I decided to whip up a healthier version with Greek yogurt. And if I do say so myself, this dressing is absolutely delicious and is packed with all the caesar flavor you love while being egg-free and lighter in calories and fat than a traditional caesar dressing. It’s perfect for my kale caesar salad!

A small tulip jar containing caesar salad dressing. A small spoon rests next to the jar.

Why You’ll Love This Dressing

  • It’s egg-free! Instead of mayo or egg yolks typically found in caesar dressing we’re using Greek yogurt, which has less fat and calories and more protein.
  • It’s creamy and still packed with all the caesar flavor you love.
  • Super simple to whip up. Just add all your ingredients to a blender and blend until smooth and creamy.
A tulip jar containing healthy caesar salad. A spoonful is being lifted out of the top of the jar.

Anchovy Nutrition

One signature ingredient in caesar dressing is anchovies. It’s what gives caesar dressing that unique flavor. And trust me, this dressing won’t taste fishy at all!

I know anchovies are intimidating and a little weird, but let me tell you – they are nutrition powerhouses. They are high in omega-3 fatty acids, which are really important in the standard American diet. They are also high in calcium and vitamin K, which help with bone health (yes please!). Last but not least, they pack a surprising punch in the protein department (1 serving of anchovies has 13 grams of protein)!

If you’re freaked out by using anchovy fillets, you can totally use anchovy paste (found in your grocery store near the tuna) — whichever is easier for you!

Ingredients measured out to make healthy caesar dressing: Greek yogurt, olive oil, lemon juice, garlic, anchovy paste, Worcestershire sauce, dijon mustard, salt, pepper and parmesan.

Ingredients Needed

  • garlic – fresh garlic will add the best flavor.
  • lemon juice – use freshly squeezed lemon juice as opposed to the lemon juice you can buy at the store!
  • extra virgin olive oil – I recommend using high-quality olive oil here, trust me! It will take this dressing to the next level.
  • anchovy paste – this is what gives caesar dressing that unique umami flavor! You can also use 2 anchovy filets instead of the paste if you prefer.
  • Worcestershire sauce – adds more of that savory, umami flavor and a bit of saltiness. 
  • Greek yogurt – we’re using full fat plain Greek yogurt in place of mayo or egg yolks that are usually found in caesar dressing. This adds creaminess as well as some protein and vitamins. You can also use low-fat or non-fat Greek yogurt.
  • dijon mustard – another signature ingredient of caesar dressing.
  • parmesan cheese – I recommend using freshly grated parmesan cheese for the best flavor.
  • sea salt and black pepper – just a pinch to bring all of the flavors together.
Side by side photos of ingredients to make a Greek yogurt caesar dressing in a blender, before and after being blended.

How to Make

You’re simply going to add all your ingredients to a blender and blend until smooth and creamy. It’s that easy! If your dressing is too thick, you can add some water, 1 Tablespoon at a time.

What Can I Use Instead of Anchovies?

As I mentioned before, the anchovies are what give this caesar dressing that classic caesar flavor, so I don’t recommend skipping them! That said, if you just can’t get behind anchovies or can’t find any there are a few substitutions you could try.

  • Worcestershire sauce: Since Worcestershire sauce is made with anchovies, this is probably your best substitution. This recipe already calls for Worcestershire sauce, but if you’re skipping the anchovies I would add 1-2 more teaspoons.
  • Fish sauce: Fish sauce is typically made from fermented anchovies, making it a good substitute for the anchovies in this dressing.
  • Capers: If you need a vegan/vegetarian substitute for anchovies capers would be a good option. They’re similar to anchovy paste in that they’re soft and oily and have a salty and umami flavor.
Drizzling healthy caesar dressing onto kale salad topped with sourdough croutons and parmesan flakes.

How to Serve

This dressing can be enjoyed in a variety of different ways. Here are some ideas:

A small tulip jar containing healthy caesar dressing.

How to Store Healthy Caesar Dressing

I recommend storing leftovers in an airtight container for up to one week in the refrigerator. I use these 8 oz mason jars and plastic lids for storing so I can easily shake to re-mix the ingredients before serving.

More Dressing Recipes to Try

Be sure to check out all of my salad dressing recipes as well as the full collection of salad recipes on EBF!

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5 from 38 votes

Healthy Caesar Dressing

This healthy caesar dressing uses Greek yogurt instead of mayo so it's lighter, higher in protein and so much better than store-bought!
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 8

Ingredients  

  • 2 cloves garlic, minced
  • 2 Tablespoons fresh lemon juice
  • 1 Tablespoon extra virgin olive oil
  • 1 teaspoon anchovy paste or 2 anchovy filets
  • 2 teaspoons Worcestershire sauce
  • ½ cup full fat plain Greek yogurt, low-fat or non-fat Greek yogurt will work
  • 1 teaspoon dijon mustard
  • ¼ cup grated parmesan cheese
  • ½ teaspoon fine sea salt
  • ¼ teaspoon ground pepper
  • 1-2 Tablespoons water, as needed to thin

Instructions 

  • Add all ingredients to a high powered blender.
    Ingredients for healthy caesar dressing in a blender.
  • Blend until smooth and creamy. Taste and add additional salt and pepper if needed. Makes about 1 cup.
    Healthy caesar dressing in a blender.

Nutrition

Serving: 2Tablespoons | Calories: 48kcal | Carbohydrates: 3g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 5mg | Sodium: 259mg | Potassium: 19mg | Sugar: 1g

Nutrition information is automatically calculated, so should only be used as an approximation.

Equipment

Additional Info

Course: Salad Dressing
Cuisine: American
Keyword: healthy caesar dressing
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
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Recipe Rating




17 Comments

  1. 5 stars
    Just made this dressing! It tasted great! We ate the entire salad and I added anchovies to the salad. Thank you for a healthier version

    1. Yum! I’m so glad you enjoyed this recipe, Gabrielle! Thank you for leaving a review, I really appreciate it!

    1. Woo! So glad to hear that, LaToya! I’m glad you enjoyed the recipe. Thanks for sharing your review, I appreciate it so much!

  2. Hi,
    I thought this recipe would be a great idea since my husband and I are eating more salads and that’s one of our favorite dressings. I went to the store and got all the ingredients and noticed that the anchovy paste has a lot of sodium (in my opinion), we are also trying to get our blood pressures down, so sodium is a big deal for us. Is there a substitute for the anchovy or a low sodium paste? Thank you so much for all your recipes, I love them.

  3. Just found your healthy Caesar dressing on google. I made it last night – soo good. Very similar to my fav Deliah Smith recipe but without the calories 👏👏👏 Now I can have it more often & not feel guilty. Thank you!

    1. Aw yay! I am so glad you found this recipe and are loving it, Anna. Thank you for coming back and sharing your review & star rating, it means so much to me!

    1. Amazing! So happy to hear you are loving this recipe and it turned out great for you, Nancy. Thanks so much for your review + star rating, I really appreciate it!

    1. YAY! I am so glad you found this recipe and are loving it, Tom. Thanks so much for coming back and sharing your review + star rating, I truly appreciate it!