What is a good/tasty and low-calorie substitute for olive oil in salads?

kurocho

The most calories in my salad come from olive oil I use. It's ridiculous! What can I substitute it with? I am lactose intolerant so yogurt won't work. I'm not willing to use just balsamic vinegar. I need to find something low-calorie that works as a binder and has similar texture to olive oil. Any suggestions?

girlviernes

you aren't going to like it, but I recommend you stick with oil. You may need to use less dressing. The advantage of using an oil is that it is healthy and it is important so your body can use the fat soluble nutrients in the salad.

captivatedlife

I use greek yogurt mixed with herbs, garlic and salt as one of my go to dressings. There is a good one on food network - light italian dressing.

LeenaGee

girlviernes wrote: »

you aren't going to like it, but I recommend you stick with oil. You may need to use less dressing. The advantage of using an oil is that it is healthy and it is important so your body can use the fat soluble nutrients in the salad.

I agree totally. Olive oil is amazing, do not give it up or substitute it with anything else. A little goes a long way.

Wiseandcurious

LeenaGee wrote: »

girlviernes wrote: »

you aren't going to like it, but I recommend you stick with oil. You may need to use less dressing. The advantage of using an oil is that it is healthy and it is important so your body can use the fat soluble nutrients in the salad.

I agree totally. Olive oil is amazing, do not give it up or substitute it with anything else. A little goes a long way.

Me three. In an average salad I use a teaspoon per large portion of salad, which is only 40 cal. Totally worth it for both taste and nutrition.

arditarose

Balsamic vinegar for me. Olive oil is great but I already use it to cook with and it's in some of the things I get at a salad bar during the work week already.

AnnaNutBread89

I use lemon juice

auddii

Mustard? I mix balsamic, mustard, and olive oil, but you may be able to get away with skipping the oil. I personally like it, and I use 10g in my salad, which is only about 80 calories. Or, if I'm doing taco salad I'll use salsa instead of salad dressing.

futuremanda

I have found that if your salad is more veggies and less greens, the dressing spreads way farther. Choose veggies you like. I think common ones include tomato, cucumber, zucchini. Maybe add a bit of fruit. Fresh herbs. And then some greens, but keep it mostly bulky, like "have a few greens with your veggies" sort of a ratio. I like baby spinach, which also allows the dressing to spread well, because it's smooth.

Ellaskat

I use 1 teaspoon olive oil with 1 tablespoon apple cider vinegar salt pepper and lemon juice

jgnatca

Ellaskat wrote: »

I use 1 teaspoon olive oil with 1 tablespoon apple cider vinegar salt pepper and lemon juice

I like this. Olive oil is so good, giving you long term satiety.

Diamonds are small and expensive too but who wants to give them up?

spzjlb

If I have a complex meal salad with meat or s pile of cottage cheese, I have learned to skip dressing but I add a heathy sprinkle of good salt.

marissafit06

I use guacamole and melted cheese instead of a dressing.

cwolfman13

stick with the olive oil...it's good for you...just use less if you're worried about the calories.

Talkradio

I bought one of those Misto sprayers that you can fill with your own oil and use instead of nonstick spray. It isn't perfect, but it's handy for stuff like salads. A little goes a long way.

tomatoey

Talkradio wrote: »

I bought one of those Misto sprayers that you can fill with your own oil and use instead of nonstick spray. It isn't perfect, but it's handy for stuff like salads. A little goes a long way.

This sort of thing is great. Also, get a massive bowl and stir the bejezis out of your salad so the little oil you use is well distributed.

dbmata

lemon juice. Salads need nothing more.

yolo9752

Less olive oil plus more lemon juice or good quality vinegar with fresh herbs. I love greek yogurt on my sleds without lettuce as well (tomatoes, cucumbers, bell peppers, onions)

Mapes84

I use only about a teaspoon of olive oil and mix it with a generous amount of white balsamic vinegar. You really don't need much at all!

kurocho wrote: »

The most calories in my salad come from olive oil I use. It's ridiculous! What can I substitute it with? I am lactose intolerant so yogurt won't work. I'm not willing to use just balsamic vinegar. I need to find something low-calorie that works as a binder and has similar texture to olive oil. Any suggestions?

rayw89

Bolthouse Farms has a really good vinegarette style dressing, it only has 25 calories in 2 tablespoons. I love their dressing line, it's delicious.

firefoxxie

Personally, olive oil enhances the taste slightly for me. You could just skip the olive oil and put lemon. It's going to feel a bit dry but it should taste somewhat the same. Personally, I use olive oil with everything. It's good fat!

Lissa_Kaye

I use kraft olive oil may, I think it has 35 calories a tbs. If you like Asian style salads I love to mix 1 TBS olive oil may, a 1/2 tbs roasted peanut oil, and a tsp of wasabi and spray with braggs or soy sauce. Its really good on a pretty decent sized salad.

LKArgh

If you are using a cup of olive oil per salad, obviously there is room for improvement. So, reducing oil and adding e.g. lemon juice or vinegar will help. But, if you use a olive oil in moderation, like a teaspoon or two per seving, it is much healthier than any other alternative.

Sued0nim

jgnatca wrote: »

Ellaskat wrote: »

I use 1 teaspoon olive oil with 1 tablespoon apple cider vinegar salt pepper and lemon juice

I like this. Olive oil is so good, giving you long term satiety.

Diamonds are small and expensive too but who wants to give them up?

I like the way you think

Seriously OP 1 tsp of extra virgin olive oil and balsamic vinegar can make a salad

SarahECSpragg831

I say stick with olive oil. And if you splurge and get a flavored one you can use a lot less and your salad will come alive.

QuilterInVA

You don't get all your nutrition from you meal if you don't include fat. Some vitamins are fat soluable so you need the olive oil. Fat also keeps you feeling full longer.

juggernaut1974

If the only reason you're concerned about the olive oil is calories - just use a little less of it. Because...delicious!

That being said, if you're just looking to mix things up again, try salsa as a 'dressing'.

beachlover83

I like salsa on my salads.

betuel75

beachlover83 wrote: »

I like salsa on my salads.

This. Make sure its real mexican and not the stuff in a jar at the supermarket.

Liftng4Lis

What's wrong with olive oil? It's a healthy fat.

PeachyCarol

I use lemon juice and olive oil. Always have. I just use less olive oil than I used to. One half to one teaspoon, depending on the size of my salad. That's 20-40 calories.