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

• This dressing contains gut-friendly ingredients thanks to probiotic-rich strained (Greek-style) yogurt, lemon and honey.
• It’s quick to prepare and adds perfect flavor to salads, plus it can be used as a dip for veggies.
• Dressings containing fat help your body absorb vitamins and minerals from the vegetables more effectively.

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. However, now I look forward to making my own with only three ingredients: gut-friendly strained (Greek-style) yogurt, lemon, and honey.

To make the Easy 3-Ingredient Salad Dressing, I fill a Mason jar with one 5.3-ounce carton of plain full-fat strained (Greek-style) 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 2 days. A word to the wise: It’s normal for the dressing to separate during those 48 hours; simply shake it before drizzling or spooning it over your dish to quickly mix it back together.

I’m a big fan of how quick this homemade creamy salad dressing comes together—it takes less than 2 minutes—plus I adore the fact that it calls for just three ingredients, plus salt. In addition to the protein from the probiotic-rich strained (Greek-style) yogurt, this dressing also sneaks in a little extra nutrition via lemon, which is packed with vitamin C and polyphenols in the zest. Honey has also been shown to offer antibacterial and prebiotic qualities, which are a boon for both the immune system and protecting the health of our gut. With the combination of one part honey to two parts lemon juice, the flavor is beautifully balanced, and those bonus ingredients soften strained (Greek-style) yogurt’s tartness while transforming it into a pourable consistency.

This salad dressing also scores points for being extremely versatile. My favorite combo 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.

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 to 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 this is how my new favorite salad spiff-up came about: the strained (Greek-style) yogurt-based dressing.

For over the past year, 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 my strained (Greek-style) yogurt-based 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.

I’ve grown to love this easy yogurt-based 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 it is easy to make.