The Best PCOS Salad Dressing Recipes + PCOS Salads

If you're pouring store-bought dressing all over your salad, you're drenching your greens in unhealthy oils. Here are homemade salad dressings specifically for PCOS.

3 min read

Store-bought salad dressing might be turning your fresh, green salad into a health hazard. 

Bottled salad dressings are frequently filled with harmful ingredients, and experts agree these substances have the potential to cause serious health problems over time. 

On the other hand, most homemade dressing recipes are brimming with PCOS powerhouse ingredients. Think olive oil, apple cider vinegar, and turmeric - these healthy staples feature in multiple recipes. Just because these salad dressings are nourishing, doesn't mean they're bland. Quite the opposite, in fact. Healthy homemade dressings rival their ready-made counterparts when it comes to flavour and freshness.

With these PCOS salad dressing recipes, you’ll be able to create the perfect PCOS-friendly dressing. Not only can you tailor these recipes to match your preferences, but you’ll also protect your health.

And of course, there’s no point in having the perfect salad dressing without any salad. You'll find easy salads that feature foods that help you regulate your PCOS symptoms.

How to make the ideal PCOS salad dressing 

A PCOS salad dressing recipe lets you derive the maximum health benefits from your salad. It also gives you full control over your food choices. 

And the good news is healthy salad dressing makes vegetables even more nutritious. This is according to an Iowa State University study:

“ (The) study found added oil aided in the absorption of seven different micronutrients in salad vegetables. Those nutrients include four carotenoids -- alpha and beta carotene, lutein and lycopene -- two forms of vitamin E and vitamin K. The oil also promoted the absorption of vitamin A, the eighth micronutrient tracked in the study, which formed in the intestine from the alpha and beta carotene.” 

(Note: Unilever funded this study and participants used soybean.)

When you prepare your own salad dressing, you can specifically select ingredients that fight – rather than worsen – PCOS.

Add healthy oils

Healthy oils are front and center in PCOS salad dressing recipes.

More specifically, most PCOS-friendly salad dressings include ingredients like:

  • Apple cider vinegar: One study suggests apple cider vinegar can improve insulin resistance, thereby easing PCOS symptoms. 
  • Olive oil: Olive oil is a great pick for PCOS because it heals inflammation.

I also like to have a bottle of balsamic vinegar on hand. Think of these ingredients as your PCOS salad dressing staples. When I’m short on time, I drizzle olive oil, balsamic vinegar, and Himalayan salt over my salad greens.

Incorporate PCOS-friendly spices and herbs 

PCOS-friendly spices and herbs offer multiple health benefits.

Other basics include sea salt and ground black pepper.

TIP: When you're a rush, drizzle olive oil and balsamic vinegar over your salad. Season with salt and pepper to taste.

Read salad dressing recipes

If, for some reason, you need to grab a store-bought salad dressing, read the label carefully.

The PCOS Nutrition Center Cookbook said commercial salad dressings are filled with omega-6 fats. These fats are known to contribute to heart attacks, inflammation, and strokes.

The PCOS Nutrition Center sums it up like this: 

“Omega-6 fatty acids are unsaturated fats found in vegetable oils, such as palm, soybean, corn, safflower, cottonseed, grapeseed, and sunflower oil. These fats are also found in margarine, some meats and poultry, baked goods, breads, crackers, and salad dressing.

Scan the ingredient list and avoid the following ingredients:

  • Palm
  • Soybean
  • Corn
  • Safflower
  • Cottonseed
  • Sunflower oil

12 best salad dressing recipes for PCOS

Search for “PCOS salad dressing recipes”, and you’ll find a wide variety of options. Whether you like your dressing creamy or oil-based, you’re bound to see something that matches your taste.

The best part is these PCOS salad dressing recipes are easy to make and loaded with PCOS-friendly ingredients.

Simple vinaigrette

A twist on the basic vinaigrette.

  • 1 tablespoon olive oil
  • 1 teaspoon raw apple cider vinegar
  • 1/4 teaspoon honey
  • Salt to taste
  • Pepper to taste
  • Optional: 1/4 teaspoon minced garlic

Lemon tahini dressing

I’ve sourced this recipe from the Mediterranean DASH Diet Cookbook.

  • ¼ cup tahini
  • 3 tablespoons lemon juice
  • 3 tablespoons warm water
  • ¼ teaspoon kosher salt
  • ¼ teaspoon pure maple syrup
  • ¼ teaspoon ground cumin 
  • 1/4 teaspoon cayenne pepper

Maple mustard salad dressing 

This recipe comes from the Insulin Resistance Diet for Beginners.

  • ¼ cup extra virgin olive oil
  • 2 tablespoons Dijon mustard
  • 2 tablespoons maple syrup
  • Juice of 1 lemon
  • ¼ teaspoon sea salt
  • ¼ teaspoon freshly ground black pepper

To make sure you never run out of PCOS salad dressing ideas, bookmark these additional recipes:

  • Ginger turmeric:  For an anti-inflammatory boost, try this ginger turmeric salad dressing. As mentioned, turmeric is considered an effective PCOS natural remedy. While ginger has been shown to improve PCOS symptoms in animal studies. 
  • Ginger salad dressing: Another ginger salad dressing, this recipe is easy to prepare and lasts for up to 10 days. In the fridge.
  • Classic greek salad dressing: This super simple salad dressing recipe includes apple cider vinegar and olive oil. It doesn’t get easier than this: prep time is just five minutes and you likely have most of the ingredients on hand.
  • Homemade ranch dressing: If you enjoy ranch, but you're craving a healthier option, this recipe is perfect for you. Bonus: an easy recipe for homemade mayonnaise you can use in other dishes. 
  • Caesar salad dressing: A healthy version of traditional caesar salad dressing. This recipe contains no added sugars. Plus, you’ll also get ideas for substitutes if you prefer a dairy-free salad dressing.
  • Balsamic vinaigrette dressing: A straightforward vinaigrette you can enjoy with any salad.
  • Avocado vinaigrette: Enjoy a basic vinaigrette with a twist. You use avocado oil for a change in flavour. 
  • Salad dressing for PCOS: Combine olive oil, apple cider vinegar, parsley, mint, ginger, and lemon rind for a delicious dressing. And it takes only minutes to prepare. Simply add all of the ingredients to your blender and enjoy with your salad.
  • Plant-based Thousand Island dressing: Cashew nuts, dates, and dill pickles make for a healthy, creamy thousand island dressing. 

5 easy PCOS salads 

Coming up with PCOS salad ideas doesn’t need to be difficult. When it comes to PCOS-friendly salads, I like to keep things simple. I’m no expert chef so I prefer easy salad recipes that use ingredients I have on-hand.

My go-to salad is a mix of PCOS-friendly foods, including:

  • Cucumber
  • Red onion
  • Lettuce
  • Rocket
  • Bell pepper
  • Goat’s cheese feta

Typically, I’ll serve it as a side - it goes great with chicken, pork, or beef. Alternatively, I’ll top with leftover grilled chicken to create a protein-packed main meal.

Here’s a list of PCOS-friendly salads you can prepare:

Make your salad dressing a natural PCOS treatment 

Pairing your next salad with homemade salad dressing is one of the best things you can do for your health. 

You’re on your way to tastier, healthier salads with these PCOS salad dressing recipes. Now it’s time to stock up on the right oils and herbs and get started with one of the basic vinaigrette recipes.

Featured image credit: Photo by Sheila Pedraza Burk from Burst