Pass the Ranch: How to Keep this Dressing in Your Diet
You like on salad. You like it on veggies. You like it in a wrap or even on your pizza. But when you are trying to eat better, ranch dressing isn’t exactly the healthiest condiment you can use. But don’t worry, we got you!
If you’re looking for a healthy ranch dressing recipe that doesn’t sacrifice flavor, Conway Medical Center’s registered dietitians, including CMC Clinical Nutrition Manager, Courtney Fuller, RD, LD, recommend this protein-rich ranch dressing as a healthy alternative to store-bought versions. “Small changes in your daily diet can lead to significant health improvements,” explains Fuller. “This Greek yogurt ranch dressing is one of our most popular recommendations because it’s both nutritious and delicious.”
Healthy Greek Yogurt Ranch Dressing Recipe
Serving Size: 2 tablespoons (30ml)
Calories per serving: 45
Prep time: 10 minutes
Total yield: 1½ cups
Storage time: 5 days refrigerated
Ingredients
1 cup plain non-fat Greek yogurt (high protein, low fat)
¼ cup unsweetened almond milk
2 tablespoons fresh chopped parsley
2 tablespoons fresh chopped dill
1 tablespoon fresh chopped chives
1 garlic clove, minced
1 teaspoon onion powder
½ teaspoon sea salt
¼ teaspoon black pepper
1 tablespoon fresh lemon juice
Directions
- In a medium bowl, whisk together Greek yogurt and almond milk until smooth
- Add all remaining ingredients and mix well
- Cover and refrigerate for at least 1 hour to allow flavors to meld
- Store in an airtight container for up to 5 days
CMC Nutrition Team’s Health Tips
According to CMC’s dietitians, this healthy ranch dressing recipe transforms a traditionally high-calorie condiment into a nutritious option. “By using Greek yogurt instead of mayonnaise and sour cream, you’re getting 3 grams of protein per serving while reducing saturated fat by 70%,” notes Fuller. “The fresh herbs add antioxidants and natural flavor without excess sodium.”
Best Healthy Ranch Dressing Uses
The CMC nutrition team recommends using this versatile dressing as:
- Vegetable dip for healthy snacking
- Salad dressing for meal prep
- Sandwich spread alternative
- Healthy buffalo chicken dip base
- Low-calorie pizza drizzle
Other Simple Healthy Food Swaps
CMC’s registered dietitians suggest these other healthy alternatives:
- Replace white bread with whole grain bread for added fiber
- Swap sugary beverages for naturally flavored water
- Choose lean proteins like fish or legumes instead of red meat
- Substitute processed snacks with nuts and fresh fruits
- Use Greek yogurt in place of sour cream or mayonnaise
“Making lasting changes to your diet doesn’t have to be overwhelming,” says Fuller. “Start with simple swaps like this ranch dressing recipe, and build from there. These small changes add up to significant health benefits over time.”
CMC Nutrition Services are Available to Help you Achieve your Wellness Goals
Conway Medical Center wants you to live your healthiest life. We understand eating healthy and just getting started can be difficult for many reasons. That’s why CMC offers Nutrition Outpatient Services. We’re here to make better nutrition achievable for YOU. Our primary care providers are a great resource to get started on your health and wellness journey and can provide you with a reference to CMC Nutrition Services.
CMC offers Outpatient Nutrition Services with expert specialists who are able to provide nutrition counseling to a wide variety of patients. Let CMC help you fuel your fitness journey, learn healthier eating habits and reach your wellness goals.
