22 Sauce and Vinaigrette Recipes to Boost Your Weight Loss Efforts

by DailyHealthPost Editorial


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.