22 Sauce and Vinaigrette Recipes to Boost Your Weight Loss Efforts

Everyone knows that eating more greens and vegetables is good for us.

But let’s face it, very few people enjoy eating salads.

Why? Because they don’t taste like much.

Fortunately, there’s an easy solution to this: vinaigrette recipes!

Finding a vinaigrette recipe that will suit your taste buds will do more than just change your diet. It’ll change your life. Seriously.

With the right vinaigrette recipes, you’ll find yourself eating more greens and salads than ever. And more veggies usually lead to more antioxidants, minerals, and overall nutrients.

Your energy levels will skyrocket; your skin will start to glow and you’ll find yourself losing weight without even trying.

Think about it, the difference between sitting down to an appetizing, healthy salad that you’ll want to savor and one that you force yourself to finish basically all comes down to seasoning.

With the right vinaigrette recipe, a little goes a long way.

If you’re smart with your seasoning and willing to experiment with new ingredients, you can experience a whole new universe of flavors while losing weight.

Despite what you may have heard, healthy doesn’t have to mean tasteless.

Vinaigrette Recipes For Weight Loss

Many wrongly believe that to lose weight you need to cut out all fats from your diet.

But that simply isn’t true.

A diet void of healthy fats will cause you to eat more carbs, which in turn increases your risk of diabetes, heart disease, and high blood pressure.

Healthy fats are needed for a variety of bodily functions such as absorption of fat-soluble vitamins (A, D, E, and K).

The best kind of oil to use in your vinaigrettes for weight loss is olive oil.

It has both medicinal and weight-loss properties, which can be achieved by having just three tablespoons or about 50ml of olive oil a day.

It’s important to note that the olive oil needs to be extra-virgin to have the desired weight loss effects. This is the highest quality version of olive oil, and is made by simply cold pressing oil from the olive fruit.

While including extra virgin olive oil (also known as EVOO) in your diet can help you lose weight, it’s important to remember that everything should be taken in moderation.

22 Sauce and Vinaigrette Recipes To Lose Belly Fat

Store-bought vinaigrettes and sauces tend to be ridiculously high in calories, sugar, salt and food additives.

Here’s a list of delicious vinaigrette recipes you can make at home that your whole family will enjoy!

1. Basic Mayonnaise

This basic mayonnaise recipe is a world away from anything you could hope to buy in a jar.
Brimming with good-for-you ingredients such as garlic, cider vinegar, and extra-virgin olive oil, it’s a perfectly velvety and creamy addition to your arsenal.


  • ½ small clove garlic, peeled
  • Sea salt and freshly ground black pepper
  • 2 large, free-range egg yolks
  • ½ teaspoon English mustard
  • 1 teaspoon cider vinegar
  • 250 ml (1 cup) extra-virgin olive oil


  1. Crush the garlic to a paste with a good pinch of salt, then combine in a bowl with the egg yolks, mustard, vinegar and some pepper.
  2. Slowly start whisking the oil into the egg mix, a few drops at a time to start with, then in small dashes, whisking in each addition so it is properly combined.
  3. By the time you’ve added all the oil, you should have a thick, glossy, wobbly mayonnaise that holds its shape.
  4. Taste and add more salt, pepper, mustard or vinegar if you like. If the mayonnaise seems too thick, stir in a tablespoon or two of warm water to let it down.

2. Honey Mustard Vinaigrette

This quick and simple honey mustard vinaigrette recipe, with its sweet and tangy flavor, is so good you’ll find yourself unwilling to bring home the store-bought anymore.


  • 2 tablespoons honey
  • 2 tablespoons dijon mustard
  • 1/4 cup olive oil
  • 1 lemon juiced about 1/4 cup
  • salt and pepper to taste


  1. Place all ingredients in a resealable glass jar and shake well. Check for seasoning and adjust accordingly.
  2. Serve over salad greens immediately or store in an airtight refrigerated container for up to 10 days.

3. Asian Peanut Sauce

Being healthy is all about balance. Now, while your head might be screaming ‘but peanuts are forbidden when you’re trying to lose weight’, this sauce is nothing to be afraid of. Packed with healthy fats and protein, there’s no reason you should avoid these crunchy, tasty gems.


  • ½ cup soy sauce
  • ⅓ cup water
  • ⅓ cup natural peanut butter
  • 3 tbsp pure maple syrup
  • 1 tbsp rice vinegar
  • 1 tbsp olive oil
  • 3 garlic cloves
  • 1 tbsp minced ginger


  1. Place all sauce ingredients in a blender.
  2. Blend until smooth and creamy.
  3. Serve warm.

4. Lemon Tahini Sauce

The earthy taste of tahini paired, with the fresh tang of the lemon in this versatile sauce makes it a delicious sandwich spread or veggie dip.


  • Small bunch (about 30 sprigs) flat-leaf parsley
  • 1/2 cup sesame tahini
  • 2 to 4 large cloves garlic
  • 4 to 5 tablespoons freshly squeezed lemon juice
  • 2 to 6 tablespoons water
  • 3/4 teaspoon salt, or to taste
  • 1/8 teaspoon cayenne (optional)
  • Olive oil (to drizzle)


  1. Holding the parsley in a bunch, trim off and discard an inch or so from the bottom of the stems. Cut the bunch into thirds. Place in a colander, rinse, and drain.
  2. Place the tahini, parsley, garlic, 4 tablespoons lemon juice, and 2 tablespoons water into the bowl of a food processor. Blend well, scraping down the sides of the bowl as needed and adding enough additional water and/or lemon juice to create a sauce with a smooth, pourable consistency and a slightly tangy taste.
  3. Add the salt and cayenne (if using). Drizzle with olive oil.
  4. Refrigerate until needed, for up to 1 week.

5. Balsamic Vinaigrette

One of the very best skills you can have in the kitchen is to know how to make a basic vinaigrette dressing. Use this recipe as is or as a template to get creative and try bold flavors for your next salad.


  • 3/4 cup extra-virgin olive oil
  • 1/4 cup balsamic vinegar
  • Salt
  • Fresh-ground pepper
  • Optional extras: spoonful of mustard, minced shallots, minced garlic, minced fresh herbs, teaspoon dried herbs or a spoonful of honey,


  1. Combine the olive oil and balsamic in a jam jar or other container with a tight lid.
  2. Add a big pinch of salt and a few grinds of black pepper.
  3. Screw on the lid and shake vigorously.
  4. Dip a piece of lettuce into the vinaigrette and taste. Adjust the salt, pepper, or the proportion of oil and vinegar to taste.

6. Lemon Vinaigrette

This flavorful vinaigrette recipe is packed with the goodness of lemons, and our weight-loss favorite – extra virgin olive oil. It’s also an excellent chicken marinade.


  • 1/2 cup extra virgin olive oil
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon minced shallot
  • 1 1/2 teaspoons Dijon mustard
  • 1/2 teaspoon grated lemon peel
  • 1/2 teaspoon honey


  1. Whisk all ingredients in a bowl to blend.
  2. Season with salt and pepper and serve.

7. Raspberry Vinaigrette

I know what you might be thinking but hang on, this really does work deliciously! It’s a brilliant way to use up any leftover berries and tastes amazing when teamed up with bitter greens.


  • 1 cup fresh raspberries
  • 1 tablespoon honey
  • 1/4 cup extra-virgin olive oil
  • 1 tbsp honey
  • 1/2 tsp salt


  1. Mix raspberries and honey together in a bowl and set aside for about 10 minutes.
  2. Mash berries using a fork until liquefied.
  3. Pour berry mixture into a jar with a lid; add balsamic vinegar, olive oil, honey, and salt.
  4. Cover the jar with a lid and shake until dressing is mixed well. Store in refrigerator.

8. Marinara Sauce

You can make this lively tasting sauce by just using basic pantry ingredients. It’s delicious served with fresh, whole-wheat pasta.


  • 28-ounce jar whole tomatoes or tomato paste
  • ¼ cup extra-virgin olive oil
  • 7 garlic cloves, peeled and slivered
  • Small dried whole chili, or pinch crushed red pepper flakes
  • 1 teaspoon kosher salt
  • 1 large fresh basil sprig, or 1/4 teaspoon dried oregano, more to taste


  1. Pour tomatoes into a large bowl and crush with your hands. Pour 1 cup water into the jar and slosh it around to get all the tomato juices. Set aside.
  2. In a large skillet over medium heat, heat the oil. When it is hot, add garlic.
  3. As soon as garlic is sizzling, add the tomatoes, then tomato water. Add whole chili or red pepper flakes, oregano (if using) and salt. Stir.
  4. Place basil sprig, including stem, on the surface of the sauce. Let it wilt, then submerge in sauce.
  5. Simmer sauce until thickened and oil on the surface is a deep orange, about 15 minutes.
  6. Discard basil and chili and serve hot.

9. Red Wine Vinaigrette

This light, two-step vinaigrette will probably be the easiest dressing you’ll ever prepare. It is the absolute perfect accompaniment to a spinach salad.


  • 1/4 cup red-wine vinegar
    1 tablespoon Dijon mustard
  • 1 teaspoon honey
  • Salt and black pepper, to taste
  • Black pepper, ground
  • 1/2 cup extra-virgin olive oil


  1. Whisk the vinegar, mustard, honey, salt, and pepper together in a small bowl.
    Whisking constantly, add the oil in a slow, steady stream and continue whisking until thickened.

10. Champagne Vinaigrette

If you’re looking for a healthy vinaigrette to impress your friends at a dinner party, you can’t go wrong with this vinaigrette recipe! It’s ideal served over a fresh tomato salad. This recipe serves 12.


  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 tablespoon chives fresh, snipped
  • 1/2 cup(s) extra-virgin olive oil
  • 2 shallot(s) finely chopped
  • 1/3 cup(s) champagne vinegar


  1. In a food processor, combine the shallots, champagne vinegar, lemon juice, salt, and ground black pepper.
  2. Slowly add a 1/2 cup olive oil in a steady stream and process until combined.
  3. Transfer to a small bowl. Stir in 2 tablespoons snipped fresh chives.
  4. Cover and chill for at least 1 hour or up to 3 days. Stir before serving.

11. Strawberry Vinaigrette

This strawberry vinaigrette can completely transform the way you eat your salads! It’s simple to prepare, delicious and low in calories. Try it with field greens.


  • 8 ounces frozen strawberries
  • 2 tablespoons honey
  • 2 tablespoons apple cider vinegar
  • 1/4 teaspoon salt
  • 2 tablespoons of olive oil
  • 1/4 teaspoon ground black pepper


  1. Blend strawberries, honey, apple cider vinegar, olive oil, salt, and black pepper together in a food processor until smooth.

12. Chimichurri Sauce

If you’re after a flavor-booster for meats and fish, this sauce from Argentina is wonderfully garlicky and ideal to serve with beef or chicken.


  • 1 cup (packed) fresh Italian parsley
  • 1/2 cup olive oil
  • 1/3 cup red wine vinegar
  • 1/4 cup (packed) fresh cilantro
  • 2 garlic cloves, peeled
  • 3/4 teaspoon dried crushed red pepper
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon salt


  1. Puree all ingredients in processor.
  2. Use immediately or within 2 hours of preparation.

13. Apple Cider Vinaigrette

As its name suggests, this vinaigrette recipe uses apple cider vinegar as its base ingredient. This simple vinaigrette is a brilliant compliment to fresh baby greens, apples, toasted walnuts and a soft, mild cheese.


  • 3⁄4 cup extra virgin olive oil
  • 1⁄4 cup organic unfiltered apple cider vinegar
  • 2 tablespoons water
  • 2 tablespoons honey
  • 1 1⁄2 teaspoons salt
  • 1⁄4 teaspoon ground pepper


  1. Combine vinegar, water, honey, salt and pepper and whisk or blend.
  2. Drizzle olive oil into the mix and stir until combined.

14. Citrus Vinaigrette Dressing

This vinaigrette is crammed with all the goodness of fresh lemons, oranges, and olive oil and simply bursts with bright, refreshing flavors.


  • 1 small shallot, finely chopped
  • ¾ cup olive oil
  • ¼ cup Champagne vinegar or white wine vinegar
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons fresh orange juice
  • ¼ teaspoon finely grated lemon zest
  • Kosher salt and freshly ground black pepper


  1. Combine first 6 ingredients in a small jar.
  2. Season vinaigrette to taste with salt and pepper. Shake to blend.

15. Cilantro Lime Vinaigrette

This fantastically quick and deeply flavourful vinaigrette is so easy to make and will be a sure-fire hit with your family. Serve it with an avocado, tomato, cucumber, green onion, and cilantro salad or use it as a sauce on taco night!


  • 2 tablespoons fresh lime juice
  • 1 garlic clove, minced
  • 1/2 teaspoon honey
  • 1/2 teaspoon kosher salt
  • 1/8 teaspoon ground coriander
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon chopped fresh cilantro


  1. Stir all the ingredients together and serve.

16. Pesto Sauce

There’s no reason you can’t still enjoy pesto if you’re trying to lose weight. And making it at home will help you cut down on the inflammatory dairy products found in the store-bought stuff. Use it on pasta and as a marinade for meats and vegetable protein.


  • 1/3 cup pine nuts
  • 2/3 cup olive oil
  • 5 cloves garlic
  • 1/3 cup nutritional yeast
  • 1 bunch fresh basil leaves
  • Salt and pepper to taste


  1. Place the pine nuts in a skillet over medium heat, and cook, stirring constantly, until lightly toasted.
  2. Gradually mix the pine nuts, olive oil, garlic, nutritional yeast, and basil in a food processor, and process until smooth. Season with salt and pepper.
  3. Store refrigerated for up to a week.

17. Homemade BBQ Sauce

All the BBQ sauces you’ll find at the grocery store are stuffed with sugar, salt, artificial flavors and far too many additives. Make it yourself and you can bypass all of the bad stuff. This irresistible sauce is a must for any summer gathering.


  • 2 jars tomato paste, 5.5 ounces each
  • 1 cup unsweetened applesauce
  • 1 cup honey
  • 1/4 cup dark molasses
  • 1 cup red wine vinegar
  • 1 cup full-bodied red wine
  • 1 tablespoon smoked mild paprika
  • 1 tablespoon dry mustard powder
  • 2 tablespoons onion powder
  • 2 teaspoons garlic powder
  • 1 tbsp olive oil
  • 2 teaspoons fine sea salt
  • 1/2 teaspoon ground allspice
  • 1/4 teaspoon cayenne pepper (or more to taste)


  1. Mix all ingredients together in a large saucepan. Set over medium heat and bring to a simmer.
  2. Reduce heat to low, and simmer uncovered, stirring occasionally, for about 15 minutes or until thickened to your liking.
  3. After about 10 minutes of simmering, taste the sauce and if you think it needs more kick, add a bit more cayenne pepper. Then continue simmering for the remaining 5 minutes.
  4. Let cool, stir in oil, and pour into a bottle or jar with a tight-fitting lid.
  5. This sauce will keep for months in the refrigerator, and it also freezes well

18. Chipotle Vinaigrette

This vinaigrette is almost identical to the one found at Chipotle’s restaurants, but by making it at home, you leave out all the artificial junk often slipped into mass produced condiments. It is delicious served with beans, corn, avocado and any grilled meats.


  • 6 tablespoons red wine vinegar
  • 1/4 cup honey
  • 3/4 cup olive oil
  • 1/2 teaspoon dried oregano
  • 1-1/2 teaspoons salt
  • 1/2 teaspoon ground black pepper
  • 2 chipotle peppers in adobo sauce
  • 2 small garlic cloves, roughly chopped


  1. Combine all of the ingredients in a blender or mini food processor and process until smooth.
  2. Taste and adjust seasoning if necessary.
  3. Serve immediately or store in an airtight container in the refrigerator for up to a week or two.

19. Basil Vinaigrette

Not only does basil taste wonderful – earthy and sweet – but it’s considered one of the healthiest herbs around. This vinaigrette is incredible with tomato salad, pasta salad, Panzanella, and grilled fish, chicken or lamb.


  • 1 small garlic clove
  • 1 cup packed basil leaves, coarsely chopped
  • 1/4 cup extra-virgin olive oil
  • 1 1/2 tablespoons Champagne vinegar
  • Pinch of crushed red pepper
  • Salt and freshly ground black pepper


  1. In a food processor, pulse the garlic until chopped.
  2. Add the basil and pulse until finely chopped.
  3. Add the oil, vinegar and crushed red pepper and process until smooth.
  4. Season with salt and pepper.

20. Horseradish Sauce

Made with fresh horseradish this is a delicious, dairy-free sauce that used only a few ingredients. It’s zesty, tangy and peppery – perfect to use on a thick steak!


  • 1/2 cup grated fresh horseradish (peel horseradish first and remove hard pieces)
  • 1 1/2 tablespoons dijon mustard
  • 2 teaspoons white wine vinegar
  • 1/2 cup Organic Vegenaise or other non-dairy mayonnaise
  • 2 teaspoons olive oil
  • 1/8 teaspoon freshly ground black pepper


  1. In a small bowl, combine all ingredients.
  2. Serve or refrigerate for up to 1 week.

21. Sriracha Sauce

If you really want to make your taste buds sing, this is the sauce to go for. It has clean, fresh and vibrant flavors that will take your meal to another level.


  • 12 ounces Fresno chilies (also called red jalapenos), stems removed and sliced
  • 7 large garlic cloves, roughly chopped
  • 2 teaspoons kosher salt
  • 1 1/2 cups raw, unfiltered apple cider vinegar
  • 1-2 tablespoons olive oil
  • 3 tablespoons raw honey


  1. In a large jar, combine the sliced chilies (and seeds), garlic, kosher salt and cider vinegar. Screw the lid on and give a few little shakes to mix.
  2. Leave the mixture to sit on the counter overnight.
  3. The next day, pour the jar contents into a medium saucepan and add the honey.
  4. Bring the mixture to a boil, stir a few times, then lower heat and let simmer for 5 minutes.
  5. Remove the saucepan from the stove and let cool to room temperature.
  6. Once cool, pour the mixture into a blender, add oil, and puree until very smooth (this will take a few minutes).
  7. Pour into a jar and pop it into the fridge, where it will keep for up to one month.

22. Maple Vinaigrette

Don’t knock it till you try it! The flavor of the maple syrup makes for an unusual but incredible tasting dressing and BBQ sauce.


  • 1/4 cup extra-virgin olive oil
  • 2 teaspoons golden balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1 tablespoon pure maple syrup
  • salt and fresh ground pepper, to taste


  1. Combine all ingredients in a mixing bowl. Whisk until well combined and thoroughly incorporated.
  2. Taste for seasonings and adjust accordingly.
  3. Place in a jar with a lid and refrigerate for up to two weeks.

By utilizing what you have stashed away in the kitchen cupboard, and by bringing in just a few new ingredients to create these vinaigrette and sauce recipes, you can make your weight loss journey a truly enjoyable, memorable and deeply fulfilling experience.

Source: eatthis

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