Low-Calorie Balsamic Vinaigrette Recipe

Here’s a streamlined recipe for a flavorful, low-calorie balsamic vinaigrette that’s perfect for salads, roasted vegetables, or as a light marinade.

Ingredients

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  • ¼ cup (60 mL) balsamic vinegar
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons water (to lighten and stretch the dressing)
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup (optional for mild sweetness)
  • 1 small garlic clove, finely minced
  • ½ teaspoon dried oregano (or 1 teaspoon fresh, finely chopped)
  • Salt and freshly ground black pepper, to taste

 

 

Instructions

  1. In a small bowl or jar with a tight-fitting lid, combine the balsamic vinegar, Dijon mustard, honey (if using), minced garlic, and oregano.
  2. Slowly drizzle in the olive oil while whisking (or if using a jar, add the oil then seal and shake vigorously) until the mixture becomes well-emulsified.
  3. Add the water and continue whisking or shaking to incorporate; this dilutes the dressing slightly and lowers the calories per tablespoon.
  4. Taste, then season with salt and pepper. Adjust the honey, vinegar or oil ratio to suit your preference.Tag words: low calorie balsamic vinaigrette, light salad dressing, homemade vinaigrette, healthy salad dressing, low calorie dressing, balsamic vinegar dressing, easy vinaigrette recipe, olive oil reduction, low fat salad dressing, weight-friendly dressing, macro-friendly vinaigrette, sugar-reduced dressing, light Mediterranean dressing, homemade salad dressing, healthy eating dressing, clean eating vinaigrette, quick homemade dressing, flavorful low calorie dressing, reduced oil vinaigrette, wellness salad dressing.
  5. Let the dressing rest for 10-15 minutes so the flavors meld. Give it a quick shake or stir just before using since separation may occur.
  6. Store leftovers in a sealed container in the refrigerator; it will keep up to 1 week. Bring to room temperature and shake well before serving.

Nutrition Estimate

Per 2-tablespoon (≈30 mL) serving:

  • Calories ≈ 60 kcal (based on ~2 Tbsp olive oil + vinegar + water + flavorings) — this aligns with published homemade “light” versions. (Lauren Fit Foodie)
  • Fat ≈ 5 g (mostly the olive oil)
  • Carbohydrates ≈ 3-4 g (from honey/maple syrup + vinegar)
  • Protein ≈ 0-1 g

If you omit the honey/maple syrup, calories and carbs drop further toward ~50 kcal per serving. Some special “low-sugar” or “fat-free” commercial balsamic vinaigrettes go much lower (even 10 kcal) by using water, thickeners, and zero-calorie sweeteners. (Skinnygirl Dressings & Preserves)

 

Tips for Success & Variation

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Apple cranberry spinach salad with balsamic vinaigrette on rustic wooden table

  • Use good-quality balsamic vinegar since it adds richness and depth of flavor even when the oil is reduced.
  • The olive oil provides healthy monounsaturated fats; reducing the amount (and adding water) lowers calories while maintaining texture.
  • If you want zero added sugar, skip the honey/maple syrup and rely on the natural sweetness of the vinegar.
  • For a creamier version, you could whisk in 1 tablespoon Greek yogurt or use 1 tablespoon oil + 1 tablespoon yogurt, though calories will climb a bit.
  • If storing: the oil may solidify in the fridge—let it sit 5 minutes at room temperature and shake before use.
  • Use as a marinade for chicken, fish, tofu or vegetables: it imparts tangy flavor while remaining light.

Serving Suggestions

  • Drizzle over mixed greens, cherry tomatoes, cucumber and onions for a crisp summer salad.
  • Toss with roasted Brussels sprouts, sweet potato or carrots for a light side dish.
  • Use as a dressing for grain bowls: whole-grain rice or quinoa + greens + feta + olives + vinaigrette.
  • Brush lightly on grilled chicken or fish just before finishing for a subtle balsamic glaze.

Why This Is a Smart Choice

Many traditional vinaigrettes (especially commercial ones) contain 90-120 kcal per 2-Tbsp serving due to higher oil and sugar content. (theolivetap.com) By reducing the oil somewhat, incorporating water, and limiting added sugar, this homemade version keeps vibrant flavor while lowering calorie load—making it a smart pick for those watching intake. Also, balsamic vinegar offers antioxidant benefits and supports a flavorful, balanced diet. (EatingWell)

 

 

 

 

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