by Olena

Healthy Poppy Seed Dressing

by Olena

5 from 1 reviews

Healthy Poppy Seed Dressing made with yogurt instead of mayo. Light, creamy and tastes better than store bought.

Drizzle on kale salad or dip veggies into it. Either way this creamy poppy seed dressing is so-so-so good!

Healthy Poppy Seed Dressing in a serving jar, spoon with poppy seeds on a table

The first taste test of this healthy poppy seed dressing reminded me a store bought version I stopped buying years and years ago.

Creamy, sweet and yet light. With a hint of onion and a sea of poppy seeds. It is delicious and so easy to make at home with simple ingredients.

Not loaded with mayo, sugar and sodium. You can drizzle this creamy healthy poppy seed dressing on any combo of veggies pretty much. It goes especially well on salads with fruit and berries.

Try Dressing On These Salads

healthy poppyseed dressing drizzled on grilled chicken salad

Ingredients

  • Plain yogurt
  • Maple syrup or honey
  • Mustard
  • Vinegar
  • Poppy seeds
  • Onion powder or flakes
  • Salt and pepper

Tip: Use yogurt with fat content of 2% and higher. Why? Because non-fat 0% yogurt lacks flavor. It tastes like a chalk to me.

How to Make Healthy Poppy Seed Salad Dressing

Combine all ingredients in a small bowl and whisk with a fork. Or add to a glass jar with a screw on lid and shake. I prefer Mason jar because you can refrigerate in it as well.

If using Greek yogurt you have to add water because it is quite thick. Regular yogurt does not need water.

Yogurt is more tangy than mayo or sour cream. That is why we use maple syrup or honey to offset yogurt’s acidity.

How Long It Lasts?

Refrigerate poppy seed dressing for up to 7 days. After that dairy based homemade salad dressings are not as fresh. Shake or whisk before each use. Yogurt tends to settle on the walls of the container a bit.

If you find yourself not using it fast enough, cut up veggies and use dressing as a dip.

Where to Buy Poppy Seeds?

If you are like me and were not sure, poppy seeds are located in the baking aisle of any supermarket. I did not know. I thought it would be with spices.

Look for a small bag. You need just a tablespoon. I store the rest in a glass jar in the pantry. Some people refrigerate or freeze poppy seeds. I did not find the need to do so. My aunt in Ukraine never did.

Enjoy this healthy poppy seed dressing!

More Healthy Salad Dressings

Print

Healthy Poppy Seed Dressing

5 from 1 reviews

Healthy Poppy Seed Dressing made with yogurt instead of mayo. Light, creamy and tastes better than store bought.

  • Author: Olena of ifoodreal.com
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 1 cup 1x
  • Category: Sald Dressing
  • Method: Whisk
  • Cuisine: North American
Scale

Ingredients

  • 1/2 cup plain Greek yogurt, 2+% fat*
  • 1/4 cup water*
  • 1 tbsp maple syrup
  • 1 tsp white, apple cider or rice vinegar
  • 1 tsp Dijon mustard
  • 1 tbsp poppy seeds
  • 1 tsp onion powder
  • 1/2 tsp salt
  • Ground black pepper, to taste

Instructions

  1. In a small bowl or jar with a tight lid, add yogurt, water, maple syrup, vinegar, mustard, poppy seeds, onion powder, salt and pepper;
  2. Stir well with a fork or shake to combine.

Store: Refrigerate in a glass airtight container for up to 7 days.

Notes

*You can use regular (not Greek) yogurt, just omit water.

 Did you make this recipe? Please give it a star rating in the comments.

 

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

3 comments on “Healthy Poppy Seed Dressing

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  1. Had some of this tonight on my salad. Not sure I’ve ever had a poppyseed dressing before, so I don’t really have anything to compare this to. Regardless, this is really good! The flavor is somehow light and yet very present. The sweet onion really stands out. Thanks so much for the recipe! It’s only the second dressing I’ve made with Greek yogurt. 🙂

    1. That’s right – light flavour with a slight hint of sweet onion. I had a store bought one probably twice in my life. Glad you are enjoying.:) Greek yoghurt is amazing for salad dressing and dips!

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