Ignite Nutrition
Ignite Nutrition
Search Ignite Nutrition Icon

5-Minute Creamy Kefir Salad Dressing

5 from 1 vote

Jump to Recipe Print Recipe
A smiling woman sitting down to eat a healthy green salad.
5-Minute Creamy Kefir Salad Dressing Featured Image

This creamy kefir salad dressing is a game changer when it comes to building nourishing salads and dinner bowls. Prepared in just 5 minutes, it will quickly become one of your favourite ways to use kefir as an ingredient. As a registered dietitian, I often get asked about foods that are beneficial for gut health, and kefir is one of my favourite fermented foods to recommend. This quick and easy kefir salad dressing is a great way to enjoy the tangy taste of kefir. Add this healthy salad dressing to salmon and spinach salad or with a simple quinoa bowl.

A large bowl filled with salad greens and a lemon wedge beside a smaller green bowl containing a creamy green dressing. Both bowls sit on a marble countertop. There is a text box that reads "5-minute creamy kefir salad dressing"

What is kefir?

Kefir is a fermented milk product similar to yogurt, but thinner in consistency. It is used in a variety of ways, but typically as a drink. It has a slight effervescence to it from the fermentation and tastes a bit tart or sour. The tarteness makes it similar to other fermented dairy products like plain yogurt, sour cream, or buttermilk.

Because of it’s tangy taste, kefir makes a great ingredient in ranch-style salad dressings. Most ranch dressing has sour cream in it, which can instead be replaced with kefir like we’ve done in this gut health recipe.

Is kefir a probiotic?

Probiotics are types of good bacteria that contribute to our health in positive ways. In order for something to be classified as a probiotic, according to the World Health Organization (WHO), it must have “live organisms which when administered in adequate amounts confer a health benefit on the host.” 1 This means that to define a food as a probiotic, it must contain the right type (strain) and amount of bacteria needed to provide a specific health benefit as per the science.

So what about kefir? While kefir does contain LOTS of living bacteria, each brand can be quite different and may not contain enough bacteria or the right strains to meet the formal definition. To add some complexity to the mix, different countries have different regulations on what can classify as a ‘probiotic’. For example, in Canada, you may see kefir labelled as a probiotic because it has adequate amounts of lactobacillus, despite the strains not being classified. However, not ALL kefir will meet the formal definition.

If that’s TLDR (too long didn’t read) – some kefir will be considered a probiotic and some won’t. However as a dietitian I still encourage fermented foods even if they don’t meet the formal definition. Why? Fermented dairy still has health benefits and is an excellent way to amp up your gut healthy recipes!

Is kefir low FODMAP?

Kefir is low in FODMAPs at a portion of 1 tablespoon and moderate FODMAP at a portion of 3 tablespoons. Therefore, a dressing containing kefir can easily be consumed in low FODMAP portions. This recipe includes 1/2 cup (8 tablespoons) of kefir in total, so having 1/4 of the batch is recommended if you’re following a low FODMAP diet.

NOTE: This recipe is not low FODMAP but can be easily adapted. If you wish to make it low FODMAP, omit the garlic and only using the green tops of chives/scallions. You can also use garlic-infused oil to help add more garlic flavour.

How to Store Kefir Salad Dressing

This dressing will last for 3 days in an airtight container in the refrigerator. I like to store mine in a mason jar so I can easily give it a shake prior to using it. The ingredients do tend to separate, so mix well!

Other Ways to Use Kefir

Aside from drinking it plain, many people have told me that they don’t know how to use kefir. While this creamy salad dressing is certainly a favourite, there are a lot of other great ways to use kefir in your diet. Some of my go-to ways of adding this fermented food more often include:

  • Adding it to a smoothie – you can even buy vanilla or strawberry kefir for added flavour!
  • Use it to replace some of the mayonnaise in cold salads – like pasta salad or tuna salad
  • Add it to frozen treats in the summertime – such as popsicles or homemade ice cream
  • Drink it as is!
A large bowl filled with salad greens and a lemon wedge beside a smaller green bowl containing a creamy green dressing. Both bowls sit on a marble countertop.
Print Recipe
5 from 1 vote

5-Minute Creamy Kefir Salad Dressing

This creamy kefir salad dressing is a game changer when it comes to building nourishing salads and dinner bowls. Prepared in just 5 minutes, it will quickly become one of your favourite ways to use kefir as an ingredient. As a registered dietitian, I often get asked about foods that are beneficial for gut health, and kefir is one of my favourite fermented foods to recommend. This quick and easy kefir salad dressing is a great way to enjoy the tangy taste of kefir.
Prep Time5 minutes
Cook Time0 minutes
Course: Lunch/ Dinner, Salad, Side Dish
Cuisine: American, Mediterranean
Keyword: dressing, fermented food, kefir, probiotics, sauce
Servings: 4

Equipment

  • 1 blender or food precessor

Ingredients

  • ½ cup plain kefir
  • ½ avocado
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tbsp fresh dill
  • 1 tbsp fresh basil
  • 2 tbsp scallions or chives *green parts only if making low FODMAP dressing
  • 2 cloves garlic *omit if making low FODMAP dressing
  • ¼ tsp black pepper
  • ¼ tsp salt

Instructions

  • Add all ingredients to a high speed blender or food processor. Blend on high until smooth. Serve immediately or allow to chill 10 minutes prior to adding to your favourite salads!
creamy kefir salad dressing with salad

Categorized: Gluten-Free, Low FODMAP, Nut-Free, Sauces, Dips & Dressings

4 responses to “5-Minute Creamy Kefir Salad Dressing”

  1. 5 stars
    Although I didn’t have all the ingredients for this recipe, it was a great base for me to whip up a quick and easy dressing that was very tasty using the kefir I got from the farm market and am eager to figure out what to do with it.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




References

    1. Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., … & Calder, P. C. (2014). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature reviews Gastroenterology & hepatology, 11(8), 506-514.