You won't believe how much this healthy thousand island dressing tastes just like the classic. Made with dairy free yogurt instead of mayo or sour cream, this salad and burger sauce is lower in both fat and calories. It has all the usual suspects, chopped pickles, ketchup and lemon plus a little dash of hot sauce for a little zing. It's sweet, tangy and super creamy plus it's so easy and quick to make.
What is Thousand Island Dressing?
Thousand Island dressing is a sauce made by combining ketchup and mayo with pickles or relish. Depending on who makes it, they may add lemon juice, tabasco or salt and pepper. Often times 1000 Island is a classic burger sauce. If you have ever had a burger or sandwich with "secret sauce" it is likely to be a version of this classic dressing.
The flavor palette is sweet and tangy with a distinct pickle factor. Plus it is creamy and decadent and the perfect marriage of condiments. This dressing is an excellent companion for cool and crisp lettuces, and will transform a boring salad into an exciting one!
Why you'll love this Healthy Thousand Island
- Completely vegan and oil free, no eggs or oil in this dressing
- Super quick and easy to make
- Short ingredient list
- Tastes just like the classic but with no cholesterol and lower in fat and calories
- Versatile Dressing that can also be used as a sauce for burgers or dipping fries
- Easy to customize according to your tastes
Flavor Tip
Using plain vegan yogurt makes this thousand island healthier but it's also tangier in flavor than the mayo version. If it's too tangy for you, add about a teaspoon of pure maple syrup or agave to balance out that tang and take the edge off. This is especially good for picky eaters, they will never know it's healthy if you sweeten it a little bit.
Healthy Thousand Island Dressing Ingredients
Recipes like this one kind of make me giggle because it's so simple, it is almost not even a recipe!
- Plain Vegan Yogurt: Use your favorite brand. I like Forager Project, Kite Hill, CocoJune and Trader Joe's brands best
- Ketchup: I try to get organic tomato ketchup to stay on track with the "healthy" theme
- Chopped Pickles or Pickle Relish- I like to be extra and chop my own pickles but relish will do. Also, it's your choice whether you want to use sweet or dill pickle relish. For me, it depends on my mood or what I am putting it on.
- Lemon- For a bright citrus burst
- Salt- To magnify the flavors
- Hot Sauce- This is optional but I like to add just a little heat to balance the tart and sweet.
Tip: If you prefer, use vegan mayo instead of yogurt for a less tangy and more classic mouthfeel.
How to Make Healthy Thousand Island
It is really so easy to make this simple dressing recipe, it is basically a quick assemble. This beginner friendly recipe requires no cooking whatsoever.
- To a medium sized bowl add the vegan yogurt, ketchup, pickles or relish, salt, lemon and hot sauce. Whisk until combined.
Tips for Making the Best Thousand Island Dressing
- Personally I prefer a nut based yogurt for this recipe like cashew or almond. That is because the flavor is very mild and the texture is creamy and lump free. However, for nut allergy, I think soy yogurt or coconut yogurt is better than oat milk yogurt.
- Once made, be sure to taste the dressing and adjust the flavors according to your preferences. As I mentioned before, the yogurt can taste quite tangy, so it you want to add more ketchup or a little sweetened to balance it it you can. Same goes for the salt and hot sauce, just go a little heavier handed if you like those flavors. If you are a pickle lover, feel free to double the pickles! Who doesn't love pickles?
FAQs
Thousand Dressing is the best with cool and crisp lettuces like romaine salad, iceberg wedge salads, crispy baby green leaf lettuce, cucumbers, onions and tomatoes.
This sauce is amazing on sandwiches like Reubens, Rachels, burgers and veggie burgers. It adds just the right amount of sweetness and tang.
Yes absolutely! It is at its best within 5 days of making it so it is the perfect dressing to make ahead. Plus it doesn't separate like a vinaigrette. It will be just as creamy and delicious on day 3 as it was when you just prepared it.
Yes, absolutely. Use whatever kind of yogurt or mayo that you like. Just keep in mind the calories and fat will be higher.
Other Delicious Vegan Dressing Recipes
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Healthy Thousand Island Dressing (Vegan)
Ingredients
- 1 cup vegan yogurt or mayo
- ¼ cup ketchup
- ¼ cup chopped pickles or relish
- ¼ tsp salt
- ½ lemon
- ½ tsp hot sauce like Tobasco or Frank’s Red Hot optional
Instructions
- To a medium sized bowl or jar, add vegan yogurt (or mayo), ketchup, chopped pickles (or relish), salt, lemon and hot sauce if using. Mix until combined.
- Use for salads, burgers and sandwiches for up to 5 days for best quality and taste.
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