Sauces, Dips, and Salad Dressings

Salads are only as good as their dressing, and if you’re tired of store-bought bottles full of oils and preservatives, this creamy Greek salad dressing is your new go-to. Made with cannellini beans as a base, it’s creamy, tangy, herby, and naturally plant-powered. Best of all? No oil, no dairy, and no fuss.

This recipe is perfect for anyone trying to eat a little cleaner without sacrificing flavor—or creaminess. Whether you’re topping a classic Greek salad, using it as a dip for raw veggies, or spreading it on a wrap, this dressing is proof that healthy can taste amazing.

Why You’ll Love This Greek Salad Dressing

Let’s be real: the right dressing can make or break a salad. And while traditional Greek dressings are often loaded with olive oil, this version flips the script. It’s:

• Creamy and satisfying without any dairy or oil
• High in protein thanks to cannellini beans
• Easy to blend up in minutes
• Naturally gluten-free, vegan, and nut-free
• Loaded with zesty Greek-inspired herbs
• Perfect as a dressing, dip, or sandwich spread

If you’re looking for a way to elevate your lunch salads or add a flavorful twist to your meal prep routine, this one’s for you.

The Secret Ingredient: Cannellini Beans

The creamy texture of this dressing comes from a can of humble cannellini beans. These soft white beans are mild in flavor, blend up beautifully smooth, and bring a dose of plant-based protein and fiber to your meal. They also thicken the dressing naturally without any emulsifiers or starches.

Using beans as a base is a brilliant way to replace heavy oils or dairy-based ingredients in dressings. Plus, it keeps the recipe hearty and satisfying enough to turn a basic salad into a filling meal.

Ways to Use This Dressing

While it’s perfect on a classic Greek salad—think romaine, cucumber, tomato, olives, and red onion—this dressing is super versatile. Try it:

• Drizzled over grain bowls or roasted vegetables
• As a dip for fresh veggie sticks or pita chips
• Spread inside wraps or sandwiches in place of mayo
• As a dressing for a cold pasta salad or chickpea salad
• Thinned with a little extra water or lemon to make a marinade for tofu or tempeh

How to Make Greek Salad Dressing

Ingredients

• 1 15 ounce can of cannellini beans, drained and rinsed
• Juice from one lemon (or about 3 Tablespoons of lemon juice)
• ½ teaspoon garlic powder
• 2 teaspoons dried parsley
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1 Tablespoon Dijon mustard
• ½ Tablespoon red wine vinegar
• ½ teaspoon maple syrup

Instructions

Step 1 – Add All Ingredients to a Blender

Place the beans, lemon juice, garlic powder, parsley, onion powder, oregano, salt, Dijon mustard, red wine vinegar, and maple syrup into your blender or food processor. A high-powered blender like a Blendtec works best, especially if you’re aiming for a super smooth finish.

Step 2 – Blend Until Creamy

Blend until the dressing is completely smooth. If it’s too thick, add a tablespoon or two of water at a time until you reach your desired consistency. You want it pourable, but still thick enough to cling to greens.

Step 3 – Taste and Adjust

Give it a taste and tweak as needed. Add more lemon juice for brightness, more mustard for bite, or a pinch more salt if it feels flat.

Step 4 – Store

Transfer to a jar or airtight container. The dressing will thicken slightly in the fridge. Store for up to 5 days. Give it a stir (or shake) before each use.

Recipe Tips and Variations

Here are a few ways to customize the recipe or switch it up depending on what you have:

Use Other Beans – If you don’t have cannellini beans, you can use great northern beans or even chickpeas. Just note that chickpeas will give a slightly grainier texture.

Add Fresh Herbs – Have fresh parsley or oregano on hand? Swap in fresh herbs for dried (triple the amount), or blend in some fresh basil or dill for extra Mediterranean flair.

Make It Spicy – Add a pinch of red pepper flakes or a splash of hot sauce for a spicy version.

Make It Extra Creamy – Want it thicker for a dip? Reduce the lemon juice slightly and skip the added water altogether. Perfect for dunking raw veggies.

More Plant Based Salad Dressings

If you like this recipe, you love these plant based recipes too:

• Spicy Vegan Ranch Dressing
• Raspberry Vinaigrette Salad Dressing
• Creamy Italian Salad Dressing (Oil-Free)
• Homemade Vegan Ranch
• Oil-Free Blueberry Vinaigrette

Greek Salad Dressing (No Oil)

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This creamy Greek salad dressing is oil-free, protein-packed, and made with cannellini beans. Easy, healthy, and ready in minutes—perfect for any salad!

Prep Time 10 minutes

Total Time 10 minutes

Ingredients

• 1 15 ounce can of cannellini beans, drained and rinsed
• Juice from one lemon (or about 3 Tablespoons of lemon juice)
• ½ teaspoon garlic powder
• 2 teaspoons dried parsley
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1 Tablespoon Dijon mustard
• ½ Tablespoon red wine vinegar
• ½ teaspoon maple syrup

Instructions

1. Place the beans, lemon juice, garlic powder, parsley, onion powder, oregano, salt, Dijon mustard, red wine vinegar, and maple syrup into your blender or food processor. A high-powered blender like a Blendtec works best, especially if you’re aiming for a super smooth finish.
2. Blend until the dressing is completely smooth. If it’s too thick, add a tablespoon or two of water at a time until you reach your desired consistency. You want it pourable, but still thick enough to cling to greens.
3. Give it a taste and tweak as needed. Add more lemon juice for brightness, more mustard for bite, or a pinch more salt if it feels flat.

Notes

Transfer to a jar or airtight container. The dressing will thicken slightly in the fridge. Store for up to 5 days. Give it a stir (or shake) before each use.

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Quick pickled onions are an easy way to add a pop of flavor to your meals. These zesty, crisp onions take just minutes to prepare and instantly elevate everything from tacos and sandwiches to salads and grain bowls. With their vibrant color and bold taste, they’re not just a garnish—they’re a game-changer!

They have a bright, tangy, and slightly sweet flavor with a crisp texture that adds a refreshing bite to any dish. The vinegar provides a zesty sharpness that mellows the onion’s natural pungency, while a touch of sweetness balances the acidity. Depending on the spices and herbs used, they can also have subtle spicy, smoky, or citrusy notes. The result is a bold yet well-rounded taste that enhances both rich and fresh flavors in your meals.

Keep a jar of quick pickled onions in the fridge to top avocado toast, baked potatoes or salads. The extra touch feels elevates every dish.

How Does Quick Pickling Work?

The magic of quick pickling lies in the combination of vinegar, salt, and a touch of sweetness. The acidity breaks down the onion’s sharpness, mellowing its bite while enhancing its natural sweetness. The result? A perfectly balanced, tangy, and slightly crunchy topping that pairs well with both rich and fresh flavors.

Why You’ll Love Quick Pickled Onions

• Fast & Easy – Unlike traditional pickling methods, which require days of waiting, quick pickled onions are ready in a little over an hour.
• Versatile – Use them to brighten up tacos, grain bowls, salads, or even avocado toast.
• Customizable – Adjust the flavors to your liking with different vinegars, spices, and sweeteners.
• Long-Lasting – Keep a jar in your fridge for up to two weeks, ready to add a burst of tangy goodness to any dish.

Ways to Customize Quick Pickled Onions

Want to make your pickled onions even more flavorful? Try these plant-based variations:

• Spicy Kick – Add red pepper flakes, sliced jalapeños, or a dash of hot sauce for heat.
• Citrus Twist – Swap some of the vinegar for fresh lime or lemon juice for a zesty, bright flavor.
• Herb Infusion – Add fresh cilantro, thyme, rosemary, or bay leaves for extra aroma.
• Garlic & Ginger – Thinly sliced garlic or fresh ginger adds a warm, savory depth.
• Smoky Flavor – A pinch of smoked paprika or a splash of liquid smoke creates a rich, smoky taste.
• Sweet & Tangy – Use maple syrup or agave instead of sugar for a plant-based sweetness.
• Earthy Warmth – Add whole cumin seeds, mustard seeds, or coriander seeds for a subtle spice.

How to Make Quick Pickled Onions

Ingredients

• 2 large red onions
• 2 cups white vinegar
• 2 cups water
• 1/4 cup white cane sugar
• 2 garlic cloves
• 1 teaspoon coarse kosher salt
• 1 teaspoon red pepper flakes

Instructions

Step 1 – Boil

To the pot add all the ingredients. Stir and bring to a boil.

Step 2 – Remove from Heat

Immediately remove from the heat.

Step 3 – Fill Jars

Evenly transfer the onions and garlic cloves to the mason jars.

Step 4 – Pour Liquid

Pour the liquid into each jar.

Step 5 – Cool

Allow them to cool for at least one hour.

Step 6 – Refrigerate

Place a lid on top and store them in the fridge.

How to Store Quick Pickled Onions

Proper storage ensures your pickled onions stay fresh and flavorful:

• Refrigeration – Quick pickled onions should always be stored in an airtight glass jar in the refrigerator. They typically stay fresh for up to two weeks.
• Avoid Contamination – Use a clean utensil every time you take onions from the jar to prevent bacteria from getting into the brine.
• Check for Freshness – If the onions develop an off smell, unusual texture, or appear cloudy, it’s best to discard them and make a fresh batch.

More Recipes

If you like this recipe, you’ll love these too:

• Mango Salsa
• Black Bean Salad with Avocado
• Homemade Ketchup: No Sugar Added
• Oil-Free Cowboy Caviar
• Pico de Gallo

Yield: 2 Mason Jars

Quick Pickled Onions

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Add a tangy crunch to any dish with quick pickled onions! This easy recipe delivers zesty, crisp onions in minutes—perfect for tacos, salads, and more.

Prep Time 5 minutes

Cook Time 5 minutes

Additional Time 1 hour

Total Time 1 hour 10 minutes

Ingredients

• 2 large red onions
• 2 cups white vinegar
• 2 cups water
• 1/4 cup white cane sugar
• 2 garlic cloves
• 1 teaspoon coarse kosher salt
• 1 teaspoon red pepper flakes

Instructions

1. To the pot add all the ingredients. Stir and bring to a boil.
2. Immediately remove from the heat.
3. Evenly transfer the onions and garlic cloves to the mason jars.
4. Pour the liquid into each jar.
5. Allow them to cool for at least one hour.
6. Place a lid on top and store them in the fridge.

Notes

Store pickled onions in the fridge for up to 2 weeks.

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Making homemade ketchup without added sugar is easier than you might think, and it’s a fantastic way to enjoy a healthier version of this classic condiment. By using natural ingredients like tomato sauce, tomato paste, and maple syrup, you can create a rich, flavorful ketchup that pairs perfectly with your favorite foods.

Why Make Homemade Ketchup with No Added Sugar?

Store-bought ketchups often contain high-fructose corn syrup, refined sugar, and preservatives that can make them less healthy than they seem. With homemade ketchup, you’re in control of every ingredient, allowing you to avoid added sugars and artificial ingredients while creating a fresher, more wholesome condiment. Plus, the flavor of homemade ketchup is often richer and more balanced, as you can adjust the sweetness, tanginess, and spice level to your taste.

This homemade ketchup recipe uses maple syrup as a natural sweetener, which has a lower glycemic index than refined sugar, meaning it doesn’t cause rapid spikes in blood sugar. Maple syrup also adds a subtle depth of flavor that complements the tomatoes without overpowering them, making this ketchup a delicious and versatile choice for a range of dishes.

Tips for Making Perfect Homemade Ketchup

1. Adjust the Sweetness: If you like your ketchup a little sweeter, feel free to add more maple syrup in small increments. Maple syrup is naturally sweet, but it has a milder flavor than refined sugar, so adding a bit more won’t make the ketchup too sweet.
2. Control the Thickness: If you prefer a thicker ketchup, reduce the amount of water or add a bit more tomato paste. For a thinner consistency, add a small amount of water until you reach the desired texture. Since the consistency may thicken slightly as it cools, keep that in mind when adjusting.
3. Balance the Tanginess: Apple cider vinegar provides a balanced acidity, but you can increase or decrease it depending on your taste. For a stronger tang, add an extra tablespoon of vinegar, or reduce it slightly for a milder flavor.
4. Spice it Up: If you’re a fan of spicy ketchup, add a pinch of cayenne pepper or smoked paprika. These spices will add warmth and a subtle kick without drastically changing the flavor profile. Smoked paprika is especially great for adding a touch of smokiness.

Creative Ways to Use Homemade Ketchup

Homemade ketchup can be used just like store-bought ketchup, but its richer, fresher flavor makes it even more versatile. Here are some ideas for incorporating it into your meals:

• Dipping Sauce: Use your homemade ketchup as a dip for fries, sweet potato wedges, and vegetable sticks. Its natural sweetness pairs well with savory snacks.
• Topping for Burgers and Sandwiches: Spread your ketchup on veggie burgers, sandwiches, or wraps for an extra layer of flavor. It’s especially tasty with plant-based burgers and adds a nice contrast to fresh vegetables.
• Base for Barbecue Sauce: Homemade ketchup makes an excellent base for barbecue sauce. Simply add some liquid smoke, a bit more vinegar, and extra spices to create a tangy, smoky sauce.
• Flavor Boost for Soups and Stews: Adding a tablespoon of ketchup to soups or stews can enhance the tomato flavor and give a hint of sweetness. It works well in vegetable stews or bean-based chilis.
• Salad Dressing Ingredient: For a unique twist, add a spoonful of homemade ketchup to a vinaigrette for a touch of sweetness and acidity. It’s especially good in dressings for salads with hearty greens like kale or arugula.

How to Make Homemade Ketchup Without Added Sugar

Ingredients

• 8-ounce can tomato sauce 
• 6-ounce can tomato paste 
• ¼ cup apple cider vinegar 
• ¼ cup water  
• ¼ cup maple syrup 
• ¼ teaspoon coarse kosher salt 
• ¼ teaspoon black pepper 
• ¼ teaspoon garlic powder 
• ¼ teaspoon onion powder 

Instructions

Step 1 – Combine All Ingredients

Combine all the ingredients in a saucepan over medium heat. Stir until combined.  

Step 2 – Simmer

Simmer on low for 15 minutes. Stir throughout.

Step 3 – Transfer

Remove from the heat. Transfer to a glass mason jar.

Step 4 – Chill

Allow the ketchup to cool for at least 60 minutes so it is cool enough to go into the fridge.

Storage Tips and Shelf Life

Homemade ketchup without added sugar should be stored in an airtight container or glass jar and kept in the refrigerator. It typically lasts for about two weeks. To preserve its freshness, always use a clean spoon when scooping it out. If you make a large batch, you can also freeze some of it in smaller portions, then defrost it as needed.

Making homemade ketchup with no added sugar is a simple way to enjoy a healthier version of a beloved condiment. With just a few pantry ingredients, you can whip up a batch that’s not only delicious but also free from refined sugars and unnecessary additives. Give it a try, and you may never go back to store-bought ketchup!

More Plant Based Dips and Sauces

If you like this recipe, you’ll love these homemade dips and sauces too:

• Homemade Vegan Ranch
• Oil-Free Hummus
• Creamy Vegan Brown Gravy
• Homemade BBQ Sauce
• Roasted Red Pepper Dip

Yield: 1 1/2 cups

Homemade Ketchup: No Sugar Added

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Quick and easy homemade ketchup without added sugar! Made with tomato sauce, tomato paste, and spices for a healthy, flavorful condiment for any dish.

Prep Time 5 minutes

Cook Time 15 minutes

Additional Time 1 hour

Total Time 1 hour 20 minutes

Ingredients

• 8-ounce can tomato sauce
• 6-ounce can tomato paste
• ¼ cup apple cider vinegar
• ¼ cup water
• ¼ cup maple syrup
• ¼ teaspoon coarse kosher salt
• ¼ teaspoon black pepper
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder

Instructions

1. Combine all the ingredients in a saucepan over medium heat. Stir until combined.  
2. Simmer on low for 15 minutes. Stir throughout.  
3. Remove from the heat. Transfer to a glass mason jar.  
4. Allow the ketchup to cool for at least 60 minutes so it is cool enough to go into the fridge.  

Notes

Ketchup can be stored in an airtight container in the refrigerator for up to two weeks.

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My husband loves this spicy vegan ranch dressing. He used it as a dip for veggies and when he ran out of veggies, he ate the rest with a spoon!

It’s not super spicy, so you don’t notice the heat at first. Then it hits you in the back of your mouth and throat. If you like spicy flavors, this spicy vegan ranch recipe is definitely worth a try.

How Do You Spice Up Ranch?

This simple, yet spicy, vegan ranch recipe offers a burst of flavor that will leave your taste buds tingling and wanting more.

The subtle heat adds a zesty kick that will take your salad, veggies and snacks to a whole new level. But when you make it at home, you have control over the intensity of the spice – from mild to scorching hot, it’s up to you!

Benefits of Spicy Vegan Ranch

1. Healthier Option: Homemade spicy vegan ranch eliminates dairy, which reduces saturated fats and cholesterol. It’s a healthier alternative without compromising on taste.
2. Versatility: Spicy vegan ranch isn’t just for salads – use it as a dipping sauce for fries, a drizzle on roasted veggies, or a flavorful spread for sandwiches and wraps.
3. Customizable: Tailor the spice level and additional flavors to suit your preferences. It’s a versatile dressing for various meals and snacks.

How to Make Spicy Vegan Ranch

Ingredients

• 1 cup Raw Cashews, soaked overnight
• 1/2 cup + 2 tbsp Unflavored Plant-Based Milk
• 2-3 tbsp Fresh Lemon Juice
• 2 cloves Garlic, peeled and lightly crushed
• 2 tsp Dijon Mustard
• 1 tsp Onion Powder
• 1 tsp Coarse Salt
• 1/2 tsp Ground Black Pepper
• 1 tbsp Dried Parsley
• 2 tsp Dried Dill
• 1 tsp Smoked Paprika
• 3/4 tsp Cayenne

Step 1 – Soak Cashews

Soak the cashews in water in the refrigerator overnight or for at least eight hours. Then drain them.

Step 2 – Blend Cashews

Add the drained cashews, peeled and crushed garlic cloves, and the plant-based milk to a blender.

Process them on high until mostly smooth.

Step 3 – Add Spices

Next add the mustard, onion powder, salt, pepper, parsley, dill, paprika, and cayenne to the blender.

Blend until it as is as smooth as you can get it.

Step 4 – Add Lemon Juice

Now add two tablespoons of lemon juice, and blend until it is incorporated.

At this point, taste the spicy ranch and adjust the salt and lemon juice to suit your desired level of tang.

Step 5 – Adjust Consistency

Thin the ranch to reach by adding more plant-based milk or water, one tablespoon at a time. A thinner ranch is great for dressing salads, while a thicker ranch is ideal for dipping.

For the best flavor, place the ranch in a covered container and allow it to sit in the refrigerator for at least one hour before serving.

Storage

Store the spicy ranch in a tightly sealed container in the refrigerator for up to five days.

Flavor Variations

The beauty of making ranch from scratch is that you control the ingredients, including flavor. Play with different flavors to keep your ranch dressing fresh and exciting.

If it doesn’t taste quite right, try adding a bit of granulated sugar a half teaspoon at a time. A touch of maple syrup or agave nectar can also balance out the heat.

Tailor the spiciness by adjusting the amount of cayenne pepper. Start with a small amount, and add more gradually until reaching your desired heat.

Adding fresh lime juice for an added citrus kick will also complement the heat.

More Vegan Dressings

If you enjoyed this recipe, you’ll love these plant-based dressings too:

• Homemade Vegan Ranch
• Raspberry Vinaigrette Salad Dressing
• Creamy Italian Salad Dressing (Oil-Free)
• Homemade BBQ Sauce
• Oil-Free Hummus

Yield: 3/4 pint

Spicy Vegan Ranch Dressing

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Plant based ranch dressing with a spicy twist to kick up your veggies, salads and wraps.

Prep Time 15 minutes

Additional Time 1 hour

Total Time 1 hour 15 minutes

Ingredients

• 1 cup Raw Cashews, soaked overnight
• 1/2 cup + 2 tbsp Unflavored Plant-Based Milk
• 2-3 tbsp Fresh Lemon Juice
• 2 cloves Garlic, peeled and lightly crushed
• 2 tsp Dijon Mustard
• 1 tsp Onion Powder
• 1 tsp Coarse Salt
• 1/2 tsp Ground Black Pepper
• 1 tbsp Dried Parsley
• 2 tsp Dried Dill
• 1 tsp Smoked Paprika
• 3/4 tsp Cayenne

Instructions

1. Soak cashews in water in the fridge overnight or at least 8 hours. Drain.
2. Add the drained cashews, peeled and crushed garlic cloves and plant-based milk to a blender.
3. Process on high until mostly smooth.
4. Add mustard, onion powder, salt, pepper, parsley, dill, paprika and cayenne to blender.
5. Blend until as smooth as possible.
6. Add 2 tbsp of lemon juice.
7. Blend until incorporated.
8. Taste and adjust salt and lemon juice to desired tang.
9. Thin to desired consistency with more plant-based milk or water, 1 tbsp at a time.
10. Place in a covered container and sit in fridge for at least 1 hour before serving.

Notes

Store in a tightly sealed container in the fridge for up to 5 days.

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