This post contains affiliate links. Thank you for supporting Beneficial Bento!
Tantalizing, tangy, with a cheesy Italian punch and a subtle little bite of garlic - that creamy texture you love in Italian dressing, but without a drop of oil. This aquafaba trick delivers all the flavor for almost zero calories.
Big salads are great, but most dressings add 100-plus calories before you even get to the good stuff. Sometimes I just want a lunch that would fill me up without wrecking my calorie count for the day.
I wanted something tangy, creamy, and rich enough to make eating greens actually something to look forward to. So I started experimenting with aquafaba (which is what you call the liquid from a can of chickpeas), to see if it could replace oil in a vinaigrette.
It worked so well that I kept tweaking until I landed on this version. It has that classic Italian dressing vibe with a subtle cheesy depth from nutritional yeast, and you will not believe how low the calories are!
If you've been searching for a way to enjoy big, satisfying salads without the calorie guilt, this is it.
Jump to:
Notes from Kristie's Kitchen
Here's a quick overview of this recipe:
- 🥦 Makes: about 1 cup of dressing, which is 8 servings of 2 tablespoons each.
- Guys, this dressing only has 14 calories per serving! For real!
- 🥬 Prep time/ actual time spent in the kitchen: just a couple of minutes to drain a can of chickpeas, and shake up all the ingredients into this insanely delicious, tart and zesty dressing.
- The secret is the garbanzo bean liquid! If you're not used to using it, I know it sounds strange, but it really works. Read on to find out how!
The Aquafaba Backstory
Aquafaba started making waves around 2014 when vegan bakers realized chickpea liquid could mimic egg whites in some recipes. That bland, slightly viscous liquid people used to pour down the drain suddenly got some attention! It whips, it emulsifies, and it adds body without adding fat or flavor.
In this recipe, aquafaba replaces the oil entirely. It gives the dressing a little body and helps the vinegar, garlic, and spices blend into something cohesive instead of separating into layers. Most oil-based vinaigrettes deliver 70 to 120 calories per two-tablespoon serving. This one lands at 14 (yes, that's right - 14 calories!).
You're not sacrificing any flavor to get there. The Italian seasoning, Dijon, garlic, and nutritional yeast build a tangy, savory profile that tastes like you spent way more effort than you actually did. And because aquafaba is basically flavorless on its own, it lets all those bold ingredients shine without getting in the way.
Why this Recipe Works
Most low-calorie dressings taste thin and watery because they skip the fat without replacing it with anything substantial.
Aquafaba solves that problem. It has natural proteins and starches that give it a slightly thick, almost silky texture. When you shake it up with vinegar and spices, it emulsifies just enough to lightly coat the greens. You get that satisfying cling without needing a drop of oil.
The other secret is layering flavor. Dijon mustard adds sharpness and helps with emulsification. Nutritional yeast brings a subtle umami depth that mimics the parmesan you'd find in a classic Italian vinaigrette. The Swerve brown sugar version tempers the acid from the vinegar without spiking the calorie count. And fresh grated garlic, almost paste-like from a microplane, distributes evenly so every bite has that punchy garlic hit.
The ratio is also intentional. A half cup of aquafaba to a quarter cup of vinegar gives you enough volume to dress multiple salads without making the dressing overly acidic. The small batch size keeps things fresh since aquafaba has a short fridge life. You make what you need, use it up, and then make more when you're ready.
Ingredients breakdown
- Balsamic or red wine vinegar (¼ cup) - This is your acid base. Red wine vinegar gives you a sharper, more classic Italian vibe. Balsamic is a little sweeter and rounder. I usually go with red wine vinegar because I like the color and the brightness, but use whichever you prefer. Apple cider vinegar works in a pinch.
- Aquafaba (½ cup) - The liquid from a can of chickpeas. This replaces all the oil. It adds body and helps the dressing emulsify.
- Swerve zero calorie brown sugar sweetener (2 teaspoons) - This balances the acidity. The brown sugar version has a molasses-like depth that works better here than the granulated version. If you don't have Swerve, you can use regular brown sugar, but it will add about 30 calories to the batch. Honey can also work, but will add a similar amount of calories.
- Dijon mustard (1-2 teaspoons) - Adds tang and helps the dressing emulsify. Start with one teaspoon and add more if you want a sharper bite.
- Garlic (1 medium clove, grated) - Fresh garlic is non-negotiable here. Garlic powder won't give you the same punch. Grate it on a microplane so it dissolves into the dressing instead of floating around in chunks.
- Italian seasoning (1 teaspoon) - A blend of dried oregano, basil, thyme, and rosemary. This is what gives the dressing that classic Italian vinaigrette vibe. If you don't have a pre-mixed blend, use half oregano and half basil.
- Red pepper flakes (¼ teaspoon) - Just enough to add a subtle warmth. If you don't like heat, use less. If you love heat, double it. I like it with ¼ teaspoon, and my husband likes it with ½ teaspoon.
- Salt and pepper - Taste as you go. Start light and adjust.
- Nutritional yeast flakes (1 tablespoon) - It adds a cheesy, umami depth without actual cheese. You can find it at Walmart, Whole Foods, Trader Joe's, or any health food store. It's usually in the supplements or bulk bins section. Don't skip it. It's what makes this dressing taste rich instead of flat.
Equipment You'll Need
You can make this in any small bowl with a whisk, but I prefer using a salad dressing bottle or a small mason jar with a tight lid.
Shaking is faster and more effective than whisking when you're working with aquafaba. It helps the liquid incorporate air and blend with the vinegar and spices more thoroughly. Plus, you can store it in the same container, which means one less dish to wash.
The must-have tool: a microplane or fine lemon zester.
Garlic needs to be grated into almost a paste for this recipe. If you chop it or press it through a garlic press, you'll end up with chunks that don't distribute evenly. A microplane turns the clove into tiny shreds that dissolve into the dressing, so every spoonful has that sharp garlic punch without any bites that are overpoweringly raw.
Must have tool for garlic
Buy Now → Step by Step Instructions
This is one of those recipes where the process is almost too simple to mess up!
Step 1. Drain the chickpeas and save the liquid. Open a can of garbanzo beans and pour the liquid into a measuring cup. You need half a cup. Save the chickpeas for a batch of Crispy Air Fried Chickpeas (makes a great salad topping or a snack).
Step 2. Grate the garlic. Peel one medium clove and grate it on a microplane until it's almost a paste. This takes about 10 seconds. If the garlic is really fresh and juicy, you might get a little extra liquid, which is fine. That's pure flavor.
Step 3. Combine everything in a jar or bottle. Add the vinegar, aquafaba, Swerve, Dijon, grated garlic, Italian seasoning, red pepper flakes, salt, pepper, and nutritional yeast. If you're using a bowl, whisk hard for about 30 seconds. If you're using a jar, put the lid on tight and shake for 15 to 20 seconds.
Step 4. Store in the fridge and shake before each use. The dressing will separate slightly as it sits. That's normal. Just give it a quick shake and it comes right back together. Use it within 2 to 3 days for the best flavor and texture.
Please note: 👇
Aquafaba has a pretty short shelf life once that can is opened. If it starts to smell off or the texture gets slimy, toss it. That usually happens around the 4-day mark, which is why I keep the batch size small.
Aquafaba Salad Dressing - Low Calorie, Oil Free
Tantalizing, tangy, with a cheesy Italian punch and a subtle little bite of garlic - that creamy texture you love in Italian dressing, but without a drop of oil. This aquafaba trick delivers all the flavor for almost zero calories.
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Yield: 8 servings, 2 tablespoons each 1x
- Category: salad dressing, salads, sauces, seasonings
- Cuisine: Italian
- Diet: Dairy-Free, Keto, Low Calorie, Low-Carb
Ingredients
- ¼ cup balsamic or red wine vinegar
- ½ cup aquafaba - the liquid from a can of chickpeas
- 2 teaspoons Swerve sweetener, brown sugar version
- 1 - 2 teaspoons dijon vinegar, to taste
- 1 medium clove garlic
- 1 teaspoon Italian seasoning
- ¼ teaspoon red pepper flakes, or to taste
- Salt and pepper, to taste
- 1 Tablespoon nutritional yeast flakes
Instructions
- Drain a can of garbanzo beans (chickpeas), reserving all the liquid. This is what is known as aquafaba.
- Peel and grate the garlic clove on a microplane/lemon zester so it's very finely grated.
- In a small bowl or a salad dressing bottle, combine the vinegar, aquafaba, sweeteners, garlic, and all other ingredients.
- Whisk or shake well to combine.
- Store in the fridge for 2-3 days.
Notes
The aquafaba liquid only stays good for about 3-4 days, 5 days max. so don't double the recipe. Make only what you will eat in a few days.
Nutritional yeast adds some great cheesy flavor without adding actual cheese. It can be found at Walmart, and many health food or specialty grocery stores.
Nutrition
- Serving Size: 2 tablespoons
- Calories: 14
- Sugar: 1.2 g
- Sodium: 19.6 mg
- Fat: 0 g
- Carbohydrates: 2.4 g
- Fiber: 0.2 g
- Protein: 0.5 g
- Cholesterol: 0 mg
What to Eat with Aquafaba Salad Dressing
This dressing is built for big, crunchy, vegetable-heavy salads.
I like it best on a mix of romaine, spinach, shredded cabbage, cucumbers, cherry tomatoes, and bell peppers. The crunch and fiber make it incredibly filling, and the dressing adds just enough flavor to keep things interesting without overpowering the vegetables.
If you want to add protein, grilled chicken, hard-boiled eggs, or roasted chickpeas work great. The dressing is tangy enough to cut through richer ingredients, but it won't compete with bold flavors.
Here are some other recipes from my site that pair perfectly:
- Salad Cups - Portable Mason Jar Salads - Layer this dressing in the bottom of a mason jar, add your veggies, and you've got a grab-and-go lunch that stays fresh for days.
- Healthy 8 Salad Mix - A base recipe for a nutrient-packed salad blend that's perfect with this vinaigrette.
- How to Make a Salad Bar - If you're meal prepping, this guide shows you how to set up a DIY salad bar at home so you can build different salads all week.
- How to Make Salad Stay Fresh all Week - Tips for keeping greens crisp and ready to dress at a moment's notice.
- Air Fried Crispy chickpeas - the perfect thing to do with those garbanzo beans, and it makes a delicious crunchy salad topping
The beauty of this dressing is that it makes eating low calorie salads something to actually look forward to! When your dressing tastes good and costs almost no calories, you can load up your plate and actually enjoy it.
If you've been looking for a way to eat more vegetables without feeling deprived, start here. This is the lowest-calorie, highest-flavor dressing you can make, and it proves you don't need oil to make something taste rich and satisfying.
Comments
No Comments