Creamy Poppy Seed Dressing

November 11, 2013

in Dips & Spreads, Gluten Free, Recipes

Creamy Poppy Seed Dressing_1

A friend of mine asked about creating a healthy creamy poppy seed dressing. I was up for the challenge as I haven’t found a poppy seed dressing that I’m crazy about. The store bought and restaurant ones I’ve tried are too sweet. Hard to believe I’d say anything is too sweet, but it must be the corn syrup or high fructose corn syrup in them. Both of which I don’t want to pour all over my salad.

Creamy Poppy Seed Dressing_2

This recipe is the perfect amount of sweetness and creaminess, and acidity.  The first version I did was a little too heavy on the apple cider vinegar, but my second trial was the perfect combo.

Creamy Poppy Seed Dressing

The non-fat greek yogurt adds the perfect amount of creaminess, and doesn’t add to the fat like most traditional creamy dressings. I’ll be whipping this up on a regular basis. Its also thick enough to be a dip. I was snacking on some snap peas with it, and it was delish!  Fast to make too…literally took 5 minutes.

Creamy Poppy Seed Dressing
Prep time
Total time
Makes ⅔ cup (5 - 2 Tbsp servings)
Yield: 5 servings
  • 2 Tbsp apple cider vinegar
  • 2 Tbsp olive oil (or oil of choice)
  • ½ cup non-fat greek yogurt
  • 1 tsp onion powder (or onion salt. Omit extra salt if you use onion salt)
  • ½ tsp salt
  • ¼ tsp pepper
  • 4 packets stevia (or 1-2 Tbsp honey or agave. Nutrition will change)
  • 2 tsp poppy seeds
  1. Mix together all the ingredients (except poppy seeds) in a blender (I used my Blendtec).
  2. Once combined, stir in poppy seeds.
  3. Can be served immediately, or chill for best result.  Store in an airtight container. Not sure of the shelf life, but I would assume you'd want to consume it within approx 5 days.
Serving size: 2 Tbsp Calories: 39 Fat: 2.7 g Carbs: 2.1 g Sugar: 0.8 g Sodium: 242 mg Fiber: 0 g Protein: 2.4 g

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I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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Latest posts by Kristine (see all)

  • Doug Elam

    I buy the Sweet Kale Chou Frise salad mix at Costco, which has the creamy poppy seed dressing, which I love…or used to love, until I made this. We ate all of it in a couple days, and ran out, and didn’t have time to make more, so we used the dressing that came with the Kale Salad. Mistake. I could taste the oil from the Mayo in it and it just wasn’t good. I eat a lot of kale, and this goes with it perfectly while being healthy at the same time. Thank you so much for this one! I recommend highly.

    • Kristine Fretwell

      So happy to hear that Doug! It made my night!

  • Stacey

    Made this an it was awesome! Highly recommend. My kids even liked it 😉

  • Shauna

    I just made this and it was so delicious! I love that there’s no mayonnaise, and it really doesn’t need it because it’s so creamy. I’ll definitely be making this in the future. Thanks for the recipe!

    • Kristine Fretwell

      Thanks, so glad you liked it!

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