My Favorite 3-Ingredient Salad Dressing Is Good for Your Gut

When I was growing up in Iowa, if I was eating salad, it was primarily as a vehicle for bottled dressing. Preferably ranch. I didn’t have a strong preference about what else was in said salad; as long as that creamy, herby dressing was invited to the party, I’d be there. 

It never crossed my mind to make my own salad dressing until I moved out on my own, which was also around the time that I actually started to give vegetables the respect they deserve. In college nutrition classes, I started learning about all of the gut-friendly fiber, antioxidants, vitamins and minerals that fruits and vegetables offer. Plus, I finally started understanding a thing called “moderation” with my dressing, and found that I actually enjoyed the flavor of crisp romaine, tangy onions, refreshing cucumbers, earthy beets and carrots—and beyond.

My initial homemade salad dressing trials veered toward vinaigrettes. Something as simple as a little lemon juice or vinegar, a splash of olive oil and a pinch of salt is enough to help the vegetables shine—and to help increase nutrient absorption. In one of those nutrition classes, I was fascinated to learn that scientists at my alma mater performed research that found salads that contain fat (either in that dressing or via components like avocados, nuts, seeds or cheese) allow your body utilize the vitamins and minerals in the vegetables much better than if you paired your vegetable blend with fat-free dressing. 

I’ve since tinkered with tahini-based dressings, emulsified options like a DIY Caesar dressing (with pasteurized eggs), and my new favorite salad spiff-up: a Greek yogurt-based dressing.

Since the start of 2024, I’ve been working with a dietitian and have been focusing on eating more in general—and more protein in particular—to gain some muscle and weight. To support that mission, I’ve been seeking out every opportunity to sprinkle in a bit more protein. Turns out, a salad dressing that’s somewhat reminiscent of the consistency of my beloved childhood ranch checks that box.

While this salad dressing doesn’t exactly meet the criteria to qualify as high-protein according to EatingWell nutrition guidelines, a ¼-cup serving adds about 5 grams of protein to the daily tally. Stoke that salad with some beans, an egg, a handful of nuts or leftover chicken or salmon from yesterday, and you have a seriously satisfying and muscle-building salad.

To make the Easy 3-Ingredient Greek Yogurt Salad Dressing, I fill a Mason jar with one 5.3-ounce carton of plain full-fat Greek yogurt (Fage is my go-to), the zest from a lemon, plus the juice from that lemon (about 3 tablespoons). I add 1½ tablespoons of honey and finish with a pinch of salt. After twisting on the lid, I shake to combine, then store this approximately ¾-cup batch in the refrigerator for up to two days. A word to the wise: It’s normal for the dressing to separate throughout those 48 hours; simply shake before drizzling or spooning it over your dish to swiftly mix it up.

I’m a big fan of how quick this homemade creamy salad dressing comes together—it takes less than two minutes—plus I adore the fact that it calls for just three ingredients, plus salt. In addition to the protein from the probiotic-rich Greek yogurt, this dressing also sneaks in a little extra nutrition via lemon, which is packed with vitamin C. Honey has also been shown to offer antibacterial and prebiotic qualities, which are a boon for both the immune system and gut health. With the combination of one part honey to two parts lemon juice, the flavor is beautifully balanced, and those bonus ingredients soften Greek yogurt’s tartness while transforming it into a pourable consistency.

This salad dressing also scores points for being extremely versatile. My favorite combo this time of year involves leafy greens, pickled red onions, thinly sliced apples, shaved Parmesan, a few sweet-and-spicy glazed pecans and a bit of shredded rotisserie chicken. But I’ve also adored it as a veggie dip and tossed with Baked Kale Salad with Crispy Quinoa, this hearty Chopped Power Salad with Chicken and the potluck classic Loaded Broccoli Salad.

I’ve grown to love this easy Greek yogurt dressing so much, bottled ranch now pales in comparison. Next time you’re in the mood for a remix, take a break from your green goddess, blue cheese, ranch, Caesar or balsamic and give this a try. Its flavor is as refreshing as how easy it is to make.