This homemade light poppy seed dressing is the perfect accompaniment for jazzing up any salad. Sweet and tangy, it adds just the right balance of flavour to elevate everything from simple greens to heartier dishes like this vibrant Chopped Chicken Salad. It's quickly become my favourite go-to dressing for all kinds of salads.
I first tried poppy seed dressing many years ago when I moved to Canada. While I enjoyed the store-bought versions, the lighter ones often had a long list of unnecessary ingredients. That's when I decided to create my own healthier version at home, and it's now a staple. Once you try it, you'll find yourself making it regularly as a delicious addition to your salads
Calories in Light Poppy Seed Dressing
This light poppy seed dressing recipe makes approx 300ml (20 tablespoons) and and is 20 calories per tablespoon
If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of under 100 calorie recipes.
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
See the recipe card for full nutritional estimation.
Ingredients Needed
To make this dressing you will need the following ingredients:
- Greek yoghurt: This forms the creamy base of the dressing, adding a rich texture without the heaviness of mayonnaise or cream.
- Lemon juice: Fresh lemon juice brings a bright, zesty flavour that balances the sweetness and adds a touch of acidity.
- Maple syrup: A natural sweetener that adds depth and warmth, perfectly balancing the tanginess without being overly sweet.
- Extra Virgin olive oil: Provides a smooth richness, helping to emulsify the dressing and give it a silky finish.
- Poppy seeds: The star ingredient, offering a lovely crunch and visual appeal, while also adding a subtle, nutty flavour.
- Onion powder: Adds a gentle savoury note that rounds out the sweetness and acidity without overpowering the dressing.
- Dijon mustard: This gives the dressing a slight tang and a hint of sharpness, helping to tie the flavours together.
- Salt and pepper: Essential seasonings that enhance all the flavours, adding just the right amount of savouriness and balance.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Storing Your Homemade Poppy Seed Dressing
To keep your homemade poppy seed dressing fresh, store it in the fridge in small mason jars with secure lids. The combination of olive oil and Greek yoghurt means the dressing will thicken slightly when chilled. Before using, give it a good shake or stir to restore its creamy consistency.
This dressing should keep well for up to 5 days, making it ideal for meal prep or for quick, flavourful salads throughout the week. Just be sure to store it properly and always use a clean spoon when serving to maintain its freshness and prevent contamination.
Salads to Pair with Poppy Seed Dressing
Homemade poppy seed dressing is incredibly versatile and works beautifully with a variety of salads. A simple mixed green salad is an excellent choice, providing a light and refreshing side dish to accompany any meal. Just toss together a mix of your favourite greens-such as spinach, arugula, and romaine-then drizzle on the dressing for a burst of flavour that perfectly complements grilled chicken, fish, or roasted vegetables.
For more inspiration, here are some of my favourite recipes on Slimming Eats where I use the dressing:
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or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
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FAQ for Homemade Light Poppy Seed Dressing
While I haven't tested this recipe with a dairy-free version, you can certainly give it a go using a dairy-free yoghurt of your choice. Just look for a variety that is unsweetened and has a similar consistency to Greek yoghurt for the best results.
The dressing should keep well for up to 5 days when stored in an airtight container, such as a small mason jar with a secure lid.
Yes, the dressing will thicken slightly when chilled, so give it a good shake or stir before using to restore its creamy consistency.
Yes, you can easily double or triple the recipe if needed. However, keep in mind that the dressing will only last for about 5 days in the fridge. Since it's so quick and easy to make, I personally prefer to stick to this amount and make fresh batches as needed.
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Recipe Card
Homemade Light Poppy Seed Dressing
This homemade light poppy seed dressing is the perfect way to jazz up any salad. Sweet and tangy, it strikes just the right balance of flavour to enhance everything from simple greens to more substantial salads with a variety of ingredients.
Ingredients
- 1 cup (233g) of fat free Greek yoghurt
- 3 tablespoons fresh lemon juice
- 4 teaspoons of maple syrup or honey
- 2 tablespoons of extra virgin olive oil
- 2 teaspoons of poppy seeds
- 1 ½ teaspoons of Dijon mustard
- 1 teaspoon of onion powder
- ¾ teaspoons of salt
- pinch of black pepper
- 2 tablespoons of water
Instructions
- Add all ingredients to a jar with a lid.
- Shake the jar until the ingredients are fully combined. Alternatively, whisk them together in a bowl until emulsified.
- Store the dressing in an airtight container or jar for up to 5 days.
- Shake well before each use.
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly - ensure mustard is gluten free
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Nutrition Information
Yield
20Serving Size
1 TablespoonAmount Per Serving Calories 20Total Fat 2gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 1gCholesterol 1mgSodium 96mgCarbohydrates 2gFiber 0gSugar 1gProtein 0g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
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