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Healthy Thousand Island Salad Dressing

Healthy Thousand Island Salad Dressing in a dish surrounded by Reuben Egg Rolls

This healthy Thousand Island Salad Dressing can be made in minutes and tastes delicious! When working on my Reuben Egg Roll Recipe, I realized quickly that I needed a healthy Thousand Island Dressing to serve alongside so guests could “dip,” their egg roll. I’ve made all sorts of salad dressings using yogurt so I thought, “Why not Thousand Island?”

How did I lighten this up?

By substituting nonfat Greek yogurt and using light mayonnaise, this dressing has all the flavor but little of the fat. Only 17 calories per tablespoon vs 111 calories in regular Thousand Island dressing.

This Healthy Thousand Salad Island Dressing is very versatile.

Use it as a salad dressing by thinning it with more milk or keep it thick and chunky and use as a sandwich spread or dipping sauce.

What’s the difference between Russian Salad Dressing and Thousand Island Dressing?

I do love both Russian and Thousand Island Salad Dressings but only recently thought about how similar they are. As a kid, I remember my mom buying bottled Russian dressing and I loved it but you hardly see Russian dressing anymore in restaurants.

Both dressings include a mayonnaise/ketchup base with pickle relish. Russian tends to be spicer while Thousand Island tends to be sweeter. The biggest difference apparently is that Thousand Island typically includes chopped hard boiled egg (not in my recipe however). For more interesting reading about the two dressings, check out this article, “What’s the difference between Russian and Thousand Island Dressing?”

How long can you keep homemade Thousand Island Salad Dressing in the refrigerator?

Fresh homemade salad dressing obviously doesn’t last as long as the bottle dressings with preservatives, but this dressing will keep fine in the refrigerator for about 2 weeks.

Air Fried Reuben Egg Rolls with Healthy Thousand Island Dressing on a black plate with red cabbage

Try it as a dipping sauce with my Air Fried/Baked Reuben Egg Rolls!

Healthy Thousand Island Salad Dressing

Amy Lawrence
Healthy, creamy, tangy Thousand Island dressing made in minutes! Use it as a dip or salad dressing. Perfect sauce for my Crispy Air Fried Reuben Egg Roll Appetizers!
Weight Watchers Points: Blue: 1 Smart Point ; Green: 1 Smart Point; Purple: 1 Smart Point
5 from 1 vote
Prep Time 10 minutes
Total Time 10 minutes
Course Salad Dressing
Cuisine American
Servings 1 cup
Calories 17 kcal


  • 1/2 c. non fat Greek yogurt
  • 2 T. light mayonnaise
  • 1/2 t. salt
  • 1 chipotle pepper in adobo sauce finely chopped
  • 1 t. cider vinegar
  • 1 garlic clove minced
  • 2 T. ketchup
  • 2-3 T. sweet pickle relish I like my dressing a little less sweet so use 2 T.
  • 2 t. Worcestershire sauce
  • 2 T. 2% milk if using it as a salad dressing you may want to use 4 T. Try 2 T. first and adjust accordingly.


  • In a small bowl, combine all ingredients.
  • Taste and season accordingly.


Serving: 1TablespoonCalories: 17kcalCarbohydrates: 2.3gProtein: 0.6gFat: 0.5gSaturated Fat: 0.1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.1gCholesterol: 0.7mgSodium: 140.7mgPotassium: 18.1mgSugar: 1.7gVitamin A: 6.2IUVitamin C: 0.3mgCalcium: 9.5mgIron: 0.1mg
Keyword healthy salad dressing
Tried this recipe?Let us know how it was!

2 thoughts on “Healthy Thousand Island Salad Dressing”

  1. 5 stars
    Hi Amy! Matt’s Mom here. I finally made this dressing! I bought the peppers, yogurt and relish and finally had to make it before the yogurt expired! (Cooking is not my favorite thing!) It is so delicious! Thank you! I used seasoned rice vinegar since that is all I had in the pantry, but it still turned out great!

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