Creamy Blue Cheese Dressing Recipe for Salads

Introduction

When it comes to salad dressings, few can match the bold, tangy richness of blue cheese dressing. Traditionally, blue cheese dressings are decadent, creamy, and often laden with fats and calories that make them less suitable for those seeking health-conscious options. However, at Love With Recipes, we believe you shouldn’t have to sacrifice flavor for health. That’s why we’re excited to introduce a remarkably low-calorie, high-protein, and heart-healthy version of creamy blue cheese dressing that fits perfectly into a balanced diet, whether you’re aiming for weight loss, managing cholesterol, or simply craving a delicious, nutritious topping for your salads and dishes.

This recipe, adapted from Banish your Belly, Butt & Thighs Forever by Prevention Health Books for Women, is designed to provide maximum flavor with minimal calories. It clocks in at just 26 calories per 2-tablespoon serving, with only 1 gram of fat. Its creamy texture and bold blue cheese flavor make it an ideal accompaniment for leafy greens, grilled proteins, or as a dip for fresh vegetables. Plus, it is incredibly quick and easy to prepare, taking less than 15 minutes from start to finish. Whether you’re on the Atkins diet, following a low-carb lifestyle, or simply trying to eat healthier, this dressing will become a staple in your kitchen.

Time

Preparation Time

Approximately 10-12 minutes. This includes gathering ingredients, blending, and adjusting the consistency.

Storage Time

Up to 1 week in the refrigerator for freshness and optimal flavor retention.

Needed Equipment

• Blender or food processor – essential for achieving a smooth, creamy consistency
• Measuring cups and spoons – for accurate ingredient measurement
• Airtight container with lid – for storing the dressing
• Spatula or spoon – for transferring and mixing
• Cutting board and knife – for preparing garlic

Tags

Healthy, Low-Calorie, High Protein, Low Fat, Easy, Quick, Salad Dressing, Blue Cheese, Low Carbohydrate, Weight Loss, Diet-Friendly, Gluten-Free, Dairy-Free (if dairy substitutes used)

Serving Size

2 tablespoons (approximately 30 grams), which is enough to dress a small to medium salad or serve as a dip

Difficulty Level

Easy – suitable for beginners and busy cooks alike with minimal prep and simple techniques

Allergen Information

• Contains dairy: cottage cheese and blue cheese
• Contains garlic

Dietary Preference

Low-carb, keto-friendly, gluten-free, high-protein, low-fat

Course

Salad dressing, condiment, dip

Cuisine

American, Healthy

Ingredients

Ingredient Table

Instructions

Step 1: Gather and Prepare Ingredients

Start by collecting all necessary ingredients for this recipe. Ensure that your cottage cheese is well-drained if any excess moisture is present, as this can affect the dressing’s texture. Mince or press the garlic clove finely to maximize flavor infusion. Crumble the blue cheese into small pieces, which will blend more smoothly and evenly distribute flavor throughout the dressing.

Step 2: Blend the Base Components

Transfer the fat-free cottage cheese into your blender or food processor. Add the crumbled blue cheese, nonfat milk, and minced garlic. The combination of these ingredients creates a creamy, flavorful base that is surprisingly low in calories and fat. Blend or process on low speed for about 20 seconds. During this process, you may notice the blue cheese remains slightly chunky, which actually enhances the texture and adds a delightful mouthfeel.

Step 3: Adjust Consistency

If you prefer a thinner dressing, gradually add more nonfat milk — one tablespoon at a time — and blend again until the desired consistency is achieved. For a thicker, more dip-like texture, reduce or omit additional milk. Remember, the dressing should be smooth but with some texture from the blue cheese crumbles.

Step 4: Taste and Season

After blending, taste your dressing. Blue cheese is naturally pungent, but you can balance or enhance the flavor by adding a pinch of black pepper or a few drops of lemon juice if desired. Since this recipe relies on the natural flavors of the cheeses, avoid adding salt, which can increase sodium content unnecessarily.

Step 5: Store Properly

Transfer the finished dressing into an airtight container, ensuring it is tightly sealed. Store in the refrigerator for up to 7 days to maintain freshness and flavor. Always stir or shake before use, as ingredients might settle or separate over time.

Preparation Tips

• Cheese Quality: Use high-quality blue cheese for the best flavor. Different blue cheeses (Gorgonzola, Roquefort, Danish Blue) have varying intensity; choose one that suits your taste preferences.
• Texture Control: Adjust the amount of milk to tailor the dressing’s thickness. For a thicker dip, reduce the milk; for a pourable dressing, add more.
• Flavor Enhancements: Incorporate a dash of white wine vinegar or lemon juice for a slight tang that complements the blue cheese’s pungency.
• Dietary Variations: For dairy-free options, substitute cottage cheese with blended silken tofu and blue cheese with a vegan blue cheese alternative.

Nutritional Information

Tips and Tricks

• Maximize Flavor: Use aged blue cheese for a more intense flavor profile. For milder taste, opt for a softer blue cheese.
• Enhance Texture: For added creaminess, incorporate a tablespoon of Greek yogurt or sour cream, but be mindful of calorie content.
• Make It Vegan: Swap dairy ingredients with plant-based alternatives to cater to vegan diets.
• Adjust Salt: Since blue cheese and cottage cheese contain natural sodium, taste before adding any additional salt.
• Batch Preparation: Prepare larger quantities and store in the fridge for quick access during busy weekdays.

Add-ons and Variations

• Herb Infusion: Mix in finely chopped fresh herbs such as chives, parsley, or dill for added freshness.
• Spicy Kick: Add a pinch of cayenne pepper or hot sauce to introduce a spicy element.
• Vinegar or Lemon: A splash of apple cider vinegar or lemon juice can brighten the flavor.
• Other Cheeses: For a different flavor profile, try feta or goat cheese, though this will alter nutritional content.

Side Dishes

• Fresh mixed greens salad with cherry tomatoes, cucumbers, and red onions
• Roasted vegetables such as asparagus, zucchini, or bell peppers
• Grilled chicken strips or turkey slices for protein addition
• Crudité platter with carrots, celery sticks, and bell pepper strips
• Whole grain bread or toasted baguette slices

Improvements and Customizations

To elevate this dressing further, consider adding a touch of smoked paprika or minced shallots for additional depth. For a more complex flavor, infuse the dressing with herbs like thyme or oregano during blending. Incorporate a teaspoon of Dijon mustard for a slight tang and emulsification boost. Experiment with different types of blue cheese to find your preferred intensity.

Save and Store

Always store the dressing in an airtight container in the refrigerator. For best results, consume within 7 days. Shake or stir well before each use to reincorporate any separated ingredients. Label the container with the date of preparation to keep track of freshness. Avoid leaving the dressing at room temperature for extended periods to prevent spoilage.

FAQ

Can I make this dressing vegan?

Yes, substitute the cottage cheese with blended silken tofu or vegan cream cheese, and replace blue cheese with a vegan blue cheese alternative available in specialty stores. Adjust seasonings to taste.

Is this dressing suitable for keto or low-carb diets?

Absolutely. With only 0.7 grams of carbs per serving, it fits well within low-carb and ketogenic guidelines. Just be cautious with added ingredients that may contain hidden carbs.

How can I make the dressing thicker or thinner?

For thicker dressing, reduce the amount of milk or add more cottage cheese. To thin it out, incrementally add additional nonfat milk while blending until desired consistency is achieved.

Can I freeze this dressing?

It’s generally not recommended to freeze dairy-based dressings as they may separate or change texture upon thawing. Refrigerate and consume within a week for optimal freshness.

What are some creative ways to use this dressing?

Use as a dip for raw vegetables, a topping for baked potatoes, a sauce for grilled meats, or mixed into grain bowls for added flavor and protein.

Conclusion

This creamy blue cheese dressing is a testament to how indulgence and health can coexist. Its remarkably low calorie and fat content make it an excellent choice for health-conscious individuals, while its rich flavor assures it will satisfy even the most discerning palate. Perfect for enhancing salads, serving as a dip, or adding a gourmet touch to your dishes, this dressing embodies simplicity, nutrition, and taste. Remember, at Love With Recipes, our goal is to help you create flavorful, wholesome meals that support your lifestyle goals. Try this recipe today and enjoy the delicious, guilt-free pleasure of blue cheese dressing made just for you.