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Low Sodium Italian Dressing

By: Bill

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If you like and use Italian dressing this Low Sodium Italian Dressing definitely needs to be on your to make list. While my favorite dressing is still blue cheese I may just be out of luck there due to sodium content. I like to rotate through different dressings and Italian dressing was also a top favorite of mine.

As easy as this low sodium salad dressing recipe is to make and no discernible difference in taste to store brand it’s a no brainer. Use it as a salad dressing or a marinade for chicken, beef or pork. Or even better, in the summer drizzle over some fresh sliced garden tomatoes with pepper. 

Typical sodium amount per serving300+ mg
Sodium per serving for this recipe33 mg
Calories per serving121

Sodium in Italian Dressing

Wow! I checked out three popular name brand dressings at the grocery store and once again the sodium levels about knocked my socks off! They were all way, way over my sodium limit especially for what I used to consider a healthy salad. Coming in at 300, 350, and 450 mg of sodium for two tablespoons! Again, I never considered a tablespoon to be that big and I probably used close to three or four tablespoons I’m sure. And unfortunately my favorite brand was the worst offender. 

Italian dressing -spooned on salad
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Italian dressing -spooned on salad

But amazingly you can save hundreds of sodium mg with this low sodium Italian recipe. With one tablespoon of grated Parmesan for flavor the recipe has only 33 mg of sodium. And if you opt to leave the Parmesan out it has only 1 mg!  Really, what is with all the sodium in our food?!

Choosing Your Oil

I like to make my Low Sodium Italian Dressing with extra-virgin olive oil. However, you may find the extra virgin olive oil flavor undesirable. If so, use regular olive oil which has a more neutral taste but, I believe, is a better. healthier alternative to other types of oils. I’m no expert but I think when consuming raw oils like these, olive oils are the better choice being lower in polyunsaturated fats.

Italian dressing ingredients ready to emulsify
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Italian dressing ingredients ready to emulsify

Vinegar is Key in Your Low Sodium Italian Dressing

Vinegar is a major flavor component that adds the acidity to you Low Sodium Italian Dressing. I like to use one tablespoon each of red wine vinegar and balsamic vinegar in my recipe. Which is why the dressing in my photos may appear a little darker then what you may be used to seeing. That’s just my personal preference. That’s the great thing about making your own, you can try any vinegar you want such as plain white wine vinegar, apple cider vinegar, rice wine vinegar or balsamic vinegar. Don’t be afraid to experiment! Each yields a slightly different taste.

To Store Your Dressing

You can store low sodium dressing in an airtight bottle in the fridge for 2 – 3 weeks. Just give it a vigorous shake right before using to re-emulsify the ingredients before using.

[su_box title=”A few other low sodium salad dressings you may enjoy to dip in!” box_color=”#DC9600″]


Low sodium Italian dressing on salad
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Low sodium Italian dressing on salad

As always, please let me know how you like this recipe in the comments! I get motivated when I hear from you and am interested to learn about how you liked and served your Low Sodium Italian Dressing. And please leave a comment or rating and share any tips you might have.

Low Sodium Italian Dressing

Written by: Bill
This zesty Low Sodium Italian Dressing is delicious on salads and as a marinade. Saving hundreds of mg of sodium per serving and is easy to make!
4.41 from 5 votes
Prep Time 10 minutes
Total Time 10 minutes
Course Condiment, Salad
Cuisine Italian
Servings 8 2 Tbsp servings makes 1 cup
Calories 121 kcal


  • 1/2 cup extra-virgin olive oil
  • 1/4 cup white wine vinegar / red wine vinegar or a mix (I also like using a bit of balsamic vinegar)
  • 2 Tbsp water
  • 2 tsp honey
  • 2 tsp lemon juice
  • 1 Tbsp Parmesan
  • 1 tsp garlic powder
  • 3/4 tsp dried parsley
  • 1/2 tsp dried basil
  • 1/8 tsp dried oregano
  • 1/8 tsp red pepper flakes
  • ground black pepper (to taste)


  • Measure all ingredients into a jar with a tight-fitting lid, like a mason jar. Shake vigorously until well-blended and emulsified. I like to use my immersion blender personally.
  • Taste and adjust any seasonings as necessary.
  • Store leftovers in a sealed container in the refrigerator.

I use, own and recommend these products and ingredients used in this recipe and I may earn commissions from qualifying purchases.


Calories: 121kcal (6%)

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.

Did you enjoy this recipe?Leave a comment and rating to let me know how it was!

© 2024 Tasty Healthy Heart Recipes

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Nutrition InformationThe information shown is provided by an online nutrition calculator. It should not be substituted for a doctor’s or nutritionist’s advice. Please understand that not everyone’s sodium requirements are the same, therefore some recipes may be higher than you’re allowed. Always consult with your doctor for your recommended daily sodium allowance.

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Hello, I'm Bill

Welcome!  After my stroke, I began to prepare low-sodium and reduced-fat meals. Tasty, easily prepared meals that can help you change to a low-sodium diet for a healthier life.  Read more

9 thoughts on “Low Sodium Italian Dressing”

  1. Thanks, Bill! I’m always so happy when I see that a recipe I’m looking up (or a substitute for an ingredient I can’t seem to solve) has something of yours come up. I’m finding that a year into my sodium-free journey, I’m avoiding salad altogether because all my solutions (even the super healthy vegan ones) included salt. I’ve decided that if it comes to eating no salad or adding a little of something inflaming (like the dairy or cayenne above) to make me eat the fresh veg, I need to err on the side of eating the veg, so I really appreciate your work on this. I will try this recipe tomorrow and report back if I’m feeling well enough to get online. My favorites are old style Italian dressing and bleu cheese too, so I feel you on that :)!

    • Ohh Lindsay, How I miss my Blue Cheese! I think you will really like the Italian dressing though, so please let me know. I use it the most for my salads and for marinades occasionally to. Feel better and thanks for the comment.

  2. 3 stars
    I just made this dressing following all instructions. It came out with too strong of a vinegar taste. I split the amount of vinegar between red wine and white wine. It’s not that it’s bad but it comes across as more of a vinaigrette. I do plan on making more and making some adjustments.

  3. 5 stars
    Benefit of the doubt. Wanted to give 4.5

    Good recipe except too much lemon juice (maybe because I skipped the parmesan and red pepper?). Next time I’ll use only 1t lemon juice.

    • Hi Jim,
      Yes, definitely adjust things to your own taste. As I like to say, I follow most recipes as a guide anyway. Haha
      Thanks for your comment and rating.

  4. 5 stars
    Thank you for your help with low sodium salad dressings.
    Do you have any recipes for stir fry meat, chicken oR shrimp that uses a replacement for soy sauce?

    • Thank you Roberta, I recently did a beef stir fry here . I plan on doing more in the future. Still hunting for a good soy sauce replacement. But currently using a low sodium Worcestershire sauce which isn’t to bad to fake it.


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