by Olena

Healthy Poppy Seed Dressing

Olena's image
Olena Osipov
5 from 5 votes

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


  • 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

Healthy Poppy Seed Dressing

Healthy Poppy Seed Dressing

Healthy Poppy Seed Dressing made with yogurt instead of mayo. Light, creamy and tastes better than store bought.
5 from 5 votes
Print Save Rate
Course: Sald Dressing
Cuisine: North American
Prep Time: 5 minutes
Servings: 4 (1/4 cup servings)
Calories: 43kcal
Author: Olena Osipov


  • 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


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

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


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


    Serving: 0.25cup | Calories: 43kcal | Carbohydrates: 5g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 316mg | Potassium: 63mg | Fiber: 1g | Sugar: 4g | Calcium: 65mg | Iron: 1mg
    Join today and start saving your favorite recipes

    Recipes and images are a copyright of It is against the law to republish recipes anywhere including social media, print and all world wide web. Nutritional info is provided for informational purposes only and to the best knowledge.


    Did you try this recipe?

    Follow @ifoodreal on Instagram, snap a photo, and tag it #ifoodreal. Show me what you are making!

    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

    8 comments on “Healthy Poppy Seed Dressing

    Our “happiness” software automatically deletes any comments of racial, politicial, religious or any offensive nature without publishing, so we can keep on happily cooking delicious recipes for you. For substitutions please refer to extensive recipe post and recipe card notes. If you don't see an answer, you are welcome to try your version and let us know how it went as recipes are posted only as tested. Comments may take up to 24-48 hours to reply. Please see our full comment policy.:).

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. Somewhere in here you mentioned a website you use for exercising. I can’t find it anywhere. Would you mind posting it.

    2. 5 stars
      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!

    The information on this website is for educational purposes only. It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. You assume full responsibility and liability for your own actions.

    This page may contain affiliate links. is a participant of Amazon Services LLC Associates Program. If you make a purchase, we will receive a small commission at no extra cost to you. It helps keep iFOODreal recipes free. Thanks for your support!