Creamy Garlic Salad Dressing: A Dairy-Free, Nut-Free, Vegan Delight

There’s something magical about a homemade dressing that turns a simple salad into something you can’t wait to dive into. No store bought dressing can even compare! This plant based, gluten free, keto salad dressing does exactly that, with wholesome ingredients that keep it smooth and satisfying without a hint of dairy.

This simple dressing recipe combines plant-based fats and fresh, bold flavors to bring out the best in your salads and roasted veggies making it perfect for those who love rich, flavorful dressings but want to avoid dairy and nuts..

What Is This Garlic Salad Dressing Made Of?

This dressing is as simple as it is nourishing, combining sunflower seeds, flax oil, fresh lemon juice, dried mustard, and garlic for a rich yet refreshing finish. Soaked sunflower seeds add a creamy base, bringing plant-based protein, fiber, and healthy fat that satisfy without feeling heavy.

Flax oil gives the dressing its smoothness and a boost of omega-3 fatty acids, supporting heart health, brain function, and balanced hormones. A splash of lemon juice brightens it up with tangy vitamin C, while dried mustard and garlic add depth and a savory bite. Altogether, these ingredients create a wholesome, flavorful dressing you’ll want to drizzle over your favorite greens and everything else.

How Do You Make Creamy Garlic Salad Dressing?

To whip up this vegan salad dressing recipe, blend all the ingredients until smooth and creamy. Start by placing the soaked sunflower seeds, flax oil, fresh lemon juice, dried mustard, and garlic into a high-speed blender or food processor. Add half a cup of water to get things moving, and then adjust the water to reach your desired consistency. The blending process will bring out a creamy, luxurious texture that’s perfect for drizzling over salads.

If you prefer a thicker dressing, use less water; for a lighter, more pourable version, add a bit more. Taste-test to see if you'd like to adjust any seasonings, and voilà—your dressing is ready to go! This recipe is so quick and easy and tastes amazing! You'll never want to buy another store bought dressing, again.

Try this recipe on an Energizing Salad or as a dip in a festive Charcuterie Board. 

How Can You Customize This Recipe?

One of the best things about this plant based keto salad dressing is its incredible versatility—you can adjust flavors, thickness, and tang to suit your taste or turn it into a flavorful dip.

• Make It a Dip: To create a thicker, scoopable version perfect for dipping veggies or crackers, simply reduce the water or skip it entirely. You can also add a few spoonfuls of dairy-free yogurt for an ultra-creamy, dip-friendly texture. Just pour it into small bowl and serve with fresh veggies.

• Extra Flavor: Fresh herbs make this dressing pop! Add in some basil, dill, parsley, or chives for a garden-fresh twist that brings a bright, earthy flavor to the dip.

• Creamier Texture: For a super smooth and rich finish, try blending in half an avocado or a couple of spoonfuls of coconut cream. These additions will create a velvety texture that’s both satisfying and luxurious.

• No Flax oil: Swap it for a cold pressed extra virgin olive oil or avocado oil.

• Tangier Kick: If you’re a fan of bold flavors, swap out some of the lemon juice for apple cider vinegar. This will give the dressing or dip an extra tangy zing.

• Spicy Twist: Add a dash of smoked paprika, cayenne pepper, or ground cumin for a bit of heat and smoky depth. This works beautifully in the dip version, especially with crunchy veggies or chips. 

• Cheesy Flavor: Add a little nutritional yeast.

• Boost the Heart Benefits: Swap out the garlic for black or fermented garlic. It's mild and slightly sweet, so you may want to adjust the flavors a little.

With just a few adjustments, you’ll have a versatile dressing and dip that you can tailor to suit your tastes and add that perfect creamy, garlicky touch to salads, vegetables, or any plate needing a little extra sauce.

How These Ingredients Support Blood Sugar Balance, Heart Health, and Hormone Health

This vegan salad dressing recipe is made with ingredients that not only boost the flavor but also offer health benefits for the heart, hormone balancing, and blood sugar regulation. Each ingredient brings specific nutrients and phytochemicals that support the body’s essential functions, from metabolic health to cardiovascular support.

Sunflower Seeds

Sunflower seeds are packed with nutrients that can positively impact cardiovascular health and hormone balance. Their high levels of vitamin E and selenium act as powerful antioxidants which protect cells from oxidative stress that can disrupt hormone health and metabolic stability. Vitamin E helps prevent cell damage that can lead to hormone imbalance. Sunflower seeds also contain magnesium that is essential for blood pressure regulation and stress response.

Sunflower seeds are rich in sulfur-containing proteins important for metabolic processes like insulin production and muscle cell repair. They contain conjugated linoleic acid, a fatty acid associated with improving glucose tolerance and lowering cancer risk. Compounds such as chlorogenic acid, caffeic acid, and phytosterols in sunflower seeds aid in blood sugar management, support healthy blood glucose levels, and potentially reduce the risk of diabetes. They are also rich in fiber, unsaturated fats, copper, zinc, iron, and B vitamins, all of which aid in metabolic health, weight regulation, and cardiovascular wellness.

Flax Oil

Flax oil is a concentrated source of alpha-linolenic acid, a plant-based omega-3 fatty acid that reduces cholesterol and fights inflammation. Omega-3s are crucial for cardiovascular and brain health and play a role in balancing cortisol levels which when out of balance, can impact insulin sensitivity and blood sugar regulation. Research has shown that flax oil can help reduce blood pressure, a key factor in metabolic syndrome.

Flax oil has a high phenol and vitamin E content which enhances the antioxidant defense systems and protects cells from oxidative damage. Studies show flax oil may reduce insulin resistance and improve other markers of metabolic health.

Lemon Juice

Lemon juice provides a boost of vitamin C—a key nutrient for the adrenal glands and stress management. Vitamin C is also essential for the production of collagen aiding in skin health and playing a role in the synthesis of various hormones. Lemons are rich in polyphenols that have been linked to better metabolic health. These polyphenols may aid in preventing obesity and insulin resistance by modulating lipid metabolism.

Lemon juice contains antioxidants and flavonoids that help improve heart health by lowering blood lipid levels. Studies have shown that lemon polyphenols may help improve insulin sensitivity and reduce markers associated with cardiovascular disease risk. 

Garlic

Garlic is well-known for its blood sugar and cardiovascular benefits. Its bioactive sulfur compounds—such as S-allyl-cysteine and allicin—have antioxidant and anti-inflammatory benefits that protect cells from oxidative stress. These compounds support detoxification pathways in the liver needed for hormone regulation and metabolic health.

Studies show that garlic can help reduce fasting blood glucose, improve cholesterol profiles, and support weight management by decreasing waist circumference. This nutrient profile makes garlic especially beneficial for managing blood sugar levels and maintaining a healthy heart.

This super simple, keto friendly salad dressing brings a rich, savory twist to salads, dips, or even veggie bowls. Sunflower seeds add a velvety texture and a dose of healthy fats, while flax oil, bursting with omega-3s, keeps things light and heart-friendly. A splash of lemon juice adds brightness, and a touch of garlic and mustard gives that perfect savory depth.

This is a delicious, dairy-free way to boost the flavor of your favorite dish while supporting hormone health, balancing blood sugar, and nourishing your body—just what you need for a fresh, feel-good meal!

Where Can You Find More Nourishing and Delicious Recipes Like This?

If this creamy garlic dressing has you craving more holiday-inspired recipes that are both healthy and flavorful, check out Healthy Holiday Feasts by Dr. Ritamarie Loscalzo. This collection, also available in the Body Freedom Nutrition Lab, offers a variety of keto-friendly, plant-based recipes that make it easy to stay on track with your health goals while enjoying the deliciousness of the season.