This Creamy and Vegan Apple Walnut Dressing can be used as a salad dressing for salad recipes, a protein marinade, or even as a dip for crackers and veggies. Recently, I paired it with my Kale Apple Walnut Salad.
The inspiration for this dressing came from my desire to pair apples in a salad for Thanksgiving and a continuing education event from fall, 2022 through the Culinary Nutrition Collaborative. Kristy Del Coro’s Apple Cider Walnut Vinaigrette was so good, that it inspired me to create a similar dressing to pair with my Kale Apple Walnut Salad.
Below you will find more information about the ingredients, how I make this dressing, how to use this dressing beyond just salads, and some nutrition information about Apple Cider Vinegar, a key ingredient in this dressing.
Walnuts: This is how I keep this dressing creamy yet mayo-free! Blending nuts into a salad dressing is a delightful way to create a creamy and 100% plant-based dressing.
Don’t have Walnuts or a blender to turn freshly roasted Walnuts into a creamy dressing? No problem, you can use tahini or creamy almond butter instead. You will love either of these alternatives for your massaged kale recipes.
Walnut oil: Walnut oil has a distinctively nutty flavor. Walnut oil is extracted from walnut meats and can be rather pricey. Therefore, you can use a neutral-tasting oil instead, such as avocado or canola.
However, Walnut oil is a great way to keep that Walnut flavor and keep the “healthy Walnut fat” theme for this dressing.
Apple Cider: You could use apple juice or apple cider in this dressing. This apple addition gives the dressing a lovely flavor and some subtle sweetness.
Apple Cider Vinegar (ACV): ACV This pairs so well with the apple cider and gives the dressing a lovely tang. Plus, ACV has health benefits. Two health benefits include improved cholesterol levels and blood sugar management.
Maple Syrup: You can omit this ingredient or swap it for some local honey (note, honey is not vegan). I like to use it to add a touch more sweetness and flavor complexity to the dressing.
Other Seasonings: Other flavors I include are red pepper flakes, cracked black pepper, and kosher salt.
How to Make this Creamy and Vegan Apple Walnut Dressing
Most salad dressings are super simple to make. This dressing is no exception all you need is a blender.
First, add all your ingredients to your blender.
Next, blend the ingredients until everything is evenly incorporated.
Last, give your dressing a taste and adjust flavors as needed. (i.e. add more sweetness, salt, pepper, etc.)
How to use this Creamy Vegan Apple Walnut Dressing
This dressing is so good that I do not want you to limit it to the suggestions I have listed below. If you have other uses for this dressing I would love to hear about them in the comments!
My Personal Favorite – Salad Dressing: This dressing is featured in another recipe in my Kale Apple Walnut Salad.
Some other salad ideas include my Apple, Carrot, Walnut Coleslaw, recipe image below, new article coming soon! You could also use it in a butternut squash salad with spinach, butternut squash, walnuts, hard-boiled eggs, and red onion, not vegan but flexitarian friendly!
Dip: This creamy dressing is so thick that it makes for a great dip. Try creating a board with roasted walnuts, sliced apples, celery, carrots, and some crackers, then feature this dip as an accompaniment. Some non-vegan options for your board include prosciutto and cheese.
Another idea for dippers includes, chicken nuggies, roasted potatoes and root vegetables.
Spread: This Apple Walnut Dressing is marvelous as a spread for sandwiches and wraps. Try the combination of deli-sliced tofurkey, thinly sliced apples, spinach, and red onion. For a non-vegan alternative, try swapping the tofurkey for roast turkey.
Additionally, this spread wrapped up in a tortilla complimented with massaged kale, beans, and whatever veggies you have lying around the house makes for a delightful veggie wrap.
Marinade/Sauce: I have used this dressing in marinade for tempeh. Other non-vegan marinade options include an apple walnut marinade for roasted chicken or a sauce slathered over some salmon before baking.
Why Apple Cider Vinegar Makes This Dressing So Good for You
ACV is made from fermented apple cider and has a sweet apple flavor.
ACV Nutrition: As mentioned earlier, research has shown ACV aids in improving cholesterol levels and in blood sugar management. ACV also contains some Vitamin B complex and Vitamin C. Unpasteurized AVC with a loving mother in the bottle includes thriving probiotics that can aid in gut health.
How to Use: ACV can be incorporated in salad dressings, marinades, sauces, pickling, and even beverages!
ACV in beverages?! Yes, ever heard of drinking vinegar? Drinking vinegar is also known as a shrub and we have been drinking shrubs for centuries. You can add a few tablespoons to water or sparkling water.
This Creamy Vegan Apple Walnut Dressing has apple cider, apple cider vinegar, walnut oil, and walnuts to a sweet and creamy dressing that is perfect for those autumn and winter time salads.
Kale Apple Walnut Salad with Creamy Walnut Dressing: A Perfect Kale Salad for The Cooler Months
This Kale Apple Walnut Salad is one of many great easy salad recipes. I pull it out as one of my fall salads or a healthy dose of green in the winter months. This hearty kale salad also makes a great addition to any Thanksgiving menu.
I love Massaged Kale Salads. They are easy, healthy, and a great way to eat more veggies.
Kale Apple Walnut Salads are not new to the internet. However, I love them because you can take that base salad concept and make it your own with additional ingredient add-ins and different salad dressings.
The Ingredients in This Kale Salad Recipe
Massaged Kale: Massaging the kale leaves allows for a more palatable salad. Each bite is more manageable and chewable. Check out my article all about How to Create the Perfect Kale Salad. Lacinato kale works well in this salad but you could also use a curly kale or baby kale.
Walnuts: I use freshly toasted crunchy walnuts in the salad dressing and as a salad topper. Walnuts, like many other nuts, are heart-healthy! I love the nutty and earthy flavor.
Fresh Apples: In this recipe, I use two different types of “all-purpose” apples. I use sweet Honeycrisp apples, Granny Smith, or Pink Lady. These tangy apples are crisp with sweet-tart harmonies and hints of berry flavors.
If you want to substitute the apple, I recommend pears. I recommend a crispier pear variety like a Bosc pear. You could also sub in celery for a crunchy addition or even fennel with a licorice-like flavor.
I prefer to cut the apples into thin matchsticks but diced apples work well too.
Crispy Quinoa: This is a fun way to incorporate whole grains into your salad. You could use cooked quinoa that is not crispy to make this more of a grain bowl, but I love the crispy quinoa over-top the salad for a crispy, crunchy, and nutty finish. The little black specs in my photos are crispy quinoa.
The Creamy Walnut Dressing
I keep this dressing creamy yet mayo-free by using toasted walnuts. Blending nuts into a salad dressing is a delightful way to create a creamy dressing that is 100% plant-based.
Don’t have Walnuts or a blender to turn freshly roasted Walnuts into a creamy dressing? No problem, you can use tahini or creamy almond butter instead.
Don’t have walnut oil? Olive oil will also work in this recipe.
In a blender or food processor, combine the walnut oil, toasted walnuts, apple juice, apple cider vinegar, water, maple syrup, garlic, Dijon mustard, salt, and pepper.
Blend until smooth. If the dressing is too thick, add more water, a tablespoon at a time, until the desired consistency is reached.
Taste and adjust seasoning if necessary.
Prepare the Kale:
In a large salad bowl, add the chopped kale. ( I like to chop the kale into thin strips)
Add 1/4 cup of the salad dressing over the kale. Massage the dressing into the kale with your hands for a few minutes until it becomes tender.
Prepare the Salad:
Add the sliced crunchy apples and toasted walnuts to the large bowl.
Assemble the Salad:
Pour more dressing (to your liking) over the salad and toss to combine.
Sprinkle the crispy quinoa on top just before serving for added crunch.
Serve immediately or let it sit for a bit to allow the flavors to meld together.
Store any leftovers in an airtight container.
Substitutions & Additions
Substitutions
Walnuts: Option to substitute the crunchy walnuts for other crunchy nuts or seeds such as pumpkin seeds, sunflower seeds, or almonds.
Apples: Option to substitute the apples with another fruit such as pomegranate seeds, dried cherries, or dried cranberries.
Additions
Do you want to bulk up this Kale Apple Walnut Salad? You can add roasted butternut squash, roasted chicken, or leftover Thanksgiving turkey.
Feeling like you want some cheese? You can add some vegan feta or, if not trying to keep this a plant-based salad, feel free to incorporate some cheese! Feta cheese, blue cheese, or goat cheese would taste great in this recipe.
I love to encourage creativity in the kitchen. Let this recipe bring on the inspiration!
Tips and Tricks
Washing Kale
Tip: Use a Salad Spinner
One of my favorite ways to wash lettuce and greens for salads is with a large bowl of cold water and a salad spinner.
Washing lettuce and kale for salads is so much easier with a salad spinner. I like to submerge the kale leaves in a large bowl of clean cold water and swish them around. This will loosen any dirt or debris and it will sink to the bottom of the bowl.
Then, rinse the kale with cool running water and add it to your salad spinner to remove excess water from formthe leaves.
Dealing with Leftovers
Dressing Tip:
This dressing is simple, and a great recipe to make in bulk and in advance. You can freeze or save it for another recipe for later in the week, like Apple Walnut Marinated Tofu, tempeh, chicken, or salmon.
Salad Tip: If eating this salad for leftovers the next day (so good), don’t add all the crispy quinoa at once to the salad. Despite the name, crispy quinoa that is added to the salad and stored in the fridge will not retain its crispiness overnight. For best results, top each salad before serving.
Enjoy This Recipe? Check Out These Delicious Salad Recipes
In a blender or food processor, combine the walnut oil, toasted walnuts, apple cider, apple cider vinegar, maple syrup, red pepper flakes, salt, and pepper.
Blend until smooth. If the dressing is too thick, add more water, a tablespoon at a time, until the desired.
Taste and adjust seasoning if necessary.
Prepare the Kale
In a large salad bowl, add the chopped kale. ( I like to chop the kale into thin strips).
Add 1/4 cup of the salad dressing over the kale. Massage the dressing into the kale with your hands for a few minutes until it becomes tender.
Prepare the Salad
Add the sliced crunchy apples and toasted walnuts to the large bowl.
Assemble the Salad
Pour more dressing (to your liking) over the salad and toss to combine.
Sprinkle the crispy quinoa on top just before serving for added crunch.
Serve immediately or let it sit for a bit to allow the flavors to meld together.
Store any leftovers in an airtight container.
Notes
If you halve this recipe, make the full amount of dressing and save it for future salads or marinades. I've used this slathered over salmon and as a chicken marinade and it is perfection. Apples: I like to cut the apple into thick matchstick like slices but but diced works too. I used one honey crispy apple and one Green Newtown Pippin apple.
This is one of my favorite dip recipes, roasted eggplant dip. Inspired by a traditional baba ghanoush which incorporates roasted eggplant tahini, and spices, I use almond butter, which i regularly have on hand, and an added veggie bonus of roasted carrots.
I love the sweetness the roasted carrots add and their beautiful orange color. This dip is excellent on its own with crackers and veggie sticks. Or make a grain bowl with your favorite cooked grains, veggies, and a big dollop of this Carrot Eggplant Dip to act as a sauce!
Why You’ll Love This Recipe
Veggie-Focused: This dip is made mostly from vegetables! Roasted eggplant and carrots blend into a creamy, flavorful base that feels indulgent but is light and nourishing.
Fiber-Rich: Packed with fiber, this dip is a delicious way to help you meet your daily nutritional needs while keeping you satisfied.
Customizable: Make it your own! Add more carrots for sweetness, extra garlic for a kick, or swap in different herbs. This dip is made by YOU for YOU! Make it the way you like it!
Equipment Needed
Roasting pan or baking sheet
Tongs (for turning and handling the hot eggplants)
Food processor (or blender)
Rubber spatula (for scraping down the sides)
Measuring cups and spoons
Sharp knife and cutting board
Ingredients
Eggplant – I used mini eggplants, but any variety works. Roast until soft and charred for that creamy dip base.
Carrots – Roasting brings out their natural sweetness, which balances the smokiness of the dip
Oil – A little olive oil for roasting, plus sesame oil in the dip for flavor
Almond Butter – My swap for tahini. It adds creaminess and a subtle nuttiness.
Lemon – The zest and juice. This element brings brightness and balance.
Spices – Just a touch of salt, garlic, and cumin to round out the flavors.
Herbs – Parsley (you could also use chives, basil, or mint) for a fresh pop at the end.
Step-by-Step Instructions
Step 1: Roast the vegetables
Preheat your oven to 400°F (200°C). Prick the mini eggplants a few times with a fork, then place them whole on a baking sheet. Add the carrot (peeled and chopped) and toss it with a little olive oil. Roast everything until the eggplants are soft and charred (about 25–35 minutes) and the carrot is tender (about 25–30 minutes).
Step 2: Cool and prep the eggplant
Let the roasted eggplants cool just enough to handle. The skins should peel away easily with your fingers once they’re cooked through. Discard the skins and keep only the soft, creamy, smoky flesh.
Step 3: Blend it up
Add all the ingredients, except parsley, to a food processor. Blend until smooth and creamy. Taste and adjust seasoning as needed, such as more lemon for brightness or more salt if it needs a lift.
Step 4: Serve and enjoy
Scoop the dip into a shallow bowl, drizzle with a little extra olive oil, and finish with fresh parsley. Add a sprinkle of smoked paprika for extra smokiness and color. Serve with pita, veggies, or as part of a grain bowl. See Below for more dipper ideas!
One of my favorite ways to enjoy this dip is the simple route: pair it with crunchy veggie dippers like carrots, celery, cucumbers, tomatoes, and peppers. Add a handful of crackers, a couple of hard-boiled eggs, and some toasted sourdough “toastini,” and you’ve got an easy dinner board that comes together in minutes!
Want to mix it up? Try spreading this dip into wraps, serving it alongside warm roasted potatoes with a fresh salad, or pairing it with a grain bowl for a filling, well-balanced dinner.
Pro Tip: Got extra time in the morning? Make the dip in advance! The flavors develop more as this dip sits.
This Roasted Carrot and Eggplant Dip is an excellent weeknight meal prep recipe! Made with Roasted carrots, eggplant, almond butter, lemon, and spices!
6mini eggplants515g, 6-8 mini eggplants, or 3 small eggplants
1large carrot85g
1tbspolive oil13g, more for garnishing
2tbspalmond butter32g
1tbspsesame oil13g
2tbspfresh lemon juice30g
1tsp lemon zest
1garlic clove, minces
½tspkosher salt
¼tspground cumin
fresh parsleyfor garnish
Instructions
Roast the Vegetables
Preheat oven to 400°F (200°C). Prick the mini eggplants with a fork and place them whole on a baking sheet. Add the chopped carrot (tossed with a drizzle of olive oil). Roast until the eggplants are charred and soft (25–35 minutes) and the carrot is tender (25–30 minutes).
Cool and Remove Skin
Let the eggplants cool slightly. Remove the skin by peeling it away with fingers. Once the eggplants have been cooked and cooled this is really easy. Discard the skin and keep only the soft roasted flesh.
Blend Ingredients
Add the roasted eggplant flesh, carrot, almond butter, sesame oil, lemon zest, lemon juice, garlic, salt, cumin, and olive oil to a food processor. Blend until smooth and creamy. Adjust seasoning to taste.
Serve
Spread into a shallow bowl, drizzle with olive oil and garnish with parsley.
This Cashew Caesar dressing has quickly become a new favorite! It captures all the rich, creamy, and salty goodness of a traditional Caesar dressing but is completely plant-based, no store-bought vegan mayo required.
Not a fan of anchovies? This Caesar salad recipe is perfect for you! It captures that classic anchovy flavor without using any anchovies at all.
Why Cashews Make the Perfect Base for a Mayo-Free Caesar Dressing
So, how do I achieve that classic Caesar taste without mayo? It’s simple, I use cashews!
Cashews bring a buttery, slightly nutty flavor that enhances the dressing without overwhelming it, unlike peanuts might. This makes cashews the perfect base for my mayo-free Cashew Caesar Dressing.
Plus, they’re packed with unsaturated fats, fiber, and protein, making this dressing both delicious and nutritious!
Why You Will Love This Recipe
Versatile: With Kale as your base you can get creative with the add-ins for this recipe. Try cherry tomatoes, capers, parmesan cheese, homemade croutons, or even homemade toasted walnut breadcrumbs!
Healthy: You know all the ingredients going into this salad. Best of all you made the dressing yourself! No difficult to read ingredients, added sugars, or stabilizers here!
Kale!: Kale is the star of this kale caesar salad. I love that you could keep thing super simple with just the cashew caesar dressing massaged into some kale leaves, thats it! A complete salad!
Additionally, I love to use fresh kale from the farmers market but this year I grew a bunch in my garden and I’ve been using it in all the massaged kale salads and homemade kale chips!
Ingredients for This Healthy Caesar Salad
This healthy Caesar salad is a flavorful twist on the classic, made with fresh kale or romaine, crunchy homemade croutons, and a creamy homemade dressing, with optional protein add-ins for a heartier meal.
Kale – Use curly or lacinato kale, or swap for crisp romaine lettuce.
Optional Add-ins: For added protein, include crispy breaded tofu, soy curls, or, if you’re not plant-based, chicken breast.
Ingredient List For This Creamy Caesar Salad Dressing
This easy caesar dressing is one of my go-to favorites, featuring simple ingredients that deliver a creamy, garlicky, tangy, bold, and briny flavor. It’s so easy to make—you can shake it up in a mason jar or blend it with an immersion blender!
Cashews: The base of this Cashew Caesar Dressing. Cashews are commonly used in vegan recipes for their buttery texture and mild flavor, making them perfect for creamy dressings.
Nutritional Yeast: Packed with B vitamins, it gives the dressing a cheesy flavor, essential in plant-based Caesar dressings.
Lemon Juice & Apple Cider Vinegar: These ingredients provide the necessary acidity. Lemon juice, whether fresh or from a bottle, is key for replicating the bright flavor of traditional Caesar dressing.
Capers & Caper Brine: These give the dressing a vinegary, lemony tang, acting as the vegan alternative to anchovy paste.
Dijon Mustard: Adds a sharp, tangy, and slightly spicy kick to the dressing.
Garlic Powder: A Caesar dressing staple, garlic brings depth. I opt for garlic powder here for a milder, more balanced garlic flavor however if you want a more garlicy flavor profile you can use fresh garlic cloves.
Avocado Oil: Adds richness and smooth texture. You can substitute extra virgin olive oil or vegetable oil if preferred.
Black Pepper: For seasoning and a bit of spice.
Water: To thin the dressing to the perfect consistency. Without it, the dressing would be too thick.
How To Make This Creamy Dressing
This, no mayo, creamy caesar dressing recipe is almost as easy as the basic oil and lemon vinaigrette. Once you make this Creamy Cashew Ceasar, you will have made a delicious dressing that can last for days in the fridge. Furthermore, if you make extra Cashew Caesar Dressing, you can use it all week long as part of your meal prep.
Step 1: Quick soak the cashews
If you don’t have time to soak the cashews overnight, pour boiling water over the cashews and let them sit for 15-30 minutes. Drain and rinse.
Step 2: Blend the dressing
In a blender or food processor, combine the soaked cashews, nutritional yeast, lemon juice, capers, caper brine, garlic powder, avocado oil, and water.
Blend on high until the dressing is creamy and smooth. Add more water if you prefer a thinner consistency.
Step 3: Taste and adjust seasoning
Add salt and pepper to taste. Adjust the lemon juice, capers, or caper brine for more tang if desired.
In a large bowl, toss the flavorful dressing with your favorite salad greens, croutons, and any other toppings you like.
3 Delicious Ways to Enjoy Cashew Caesar Salad
Kale & crispy chickpeas – Swap romaine for hearty kale and massage it with the dressing to soften. Top with roasted chickpeas for a crunchy, protein-packed twist.
With a pop of red pepper, capers, hemp hearts, & croutons – Keep it traditional with crisp romaine, garlicky croutons, and a sprinkle of capers for a briny, umami boost.
Shaved Brussels sprouts & parmesan – Thinly sliced Brussels sprouts make for a crunchy, refreshing base. Toss with the dressing, add grated Parmesan (or a dairy-free alternative), and finish with toasted almonds for extra texture.
Cashews, a Nut and a Heart Healthy food
Cashews, like many nuts, are a fantastic addition to a balanced, heart-healthy diet. In fact, nuts are one of the food groups recognized by the American Heart Association (AHA) as heart-healthy.
You may have noticed the Heart-Check Mark on certain food packaging, but what does this symbol signify? For a food to earn the Heart-Healthy symbol, it must meet three key criteria:
Be a good source of naturally occurring nutrients.
Contain limited amounts of saturated and trans fats.
Have controlled sodium levels.
Didn’t see the check on your favorite food? No need to worry—many fresh, unprocessed foods like peaches, tomatoes, broccoli, and locally grown hazelnuts don’t require packaging but are still heart-healthy.
5 Easy Ways to Add Nuts to Your Diet
Swap out salty chips for a handful of nuts for a satisfying, healthier snack.
Blend cashews or almonds into your smoothies for added healthy fats and protein.
Sprinkle chopped nuts on your salad for extra crunch and a boost of protein.
Stir sliced or whole nuts, like almonds or hazelnuts, into your morning cereal—hot or cold.
Serve nuts as part of a charcuterie board or alongside fresh fruit for a wholesome snack.
Nuts are a simple, delicious way to incorporate heart-healthy nutrients into your meals and snacks!
FAQ (Ask a Dietitian!)
Can I still get the traditional Caesar salad taste without anchovies?
Absolutely! While traditional Caesar dressing relies on actual anchovies for their salty, umami taste, this recipe substitutes them with capers and caper brine, which deliver a similar tangy, briny essence. Cashews contribute a rich, creamy texture that mimics the classic dressing perfectly. Additionally, you can enhance the flavor further by incorporating ingredients like miso paste, soy sauce, vegan Worcestershire sauce, or even a dash of liquid smoke to capture that savory depth. If you are not following a vegan diet, fish sauce also makes for a good alternative to whole anchovies.
Is a mayo free-Caesar dressing healthier than the traditional version?
A mayo-free Caesar dressing can be healthier than the traditional version. Homemade mayo-free dressings avoid preservatives and artificial ingredients commonly found in store-bought dressings. This plant-based Caesar dressing is made without eggs, dairy, or anchovies, relying on cashews for creaminess and nutritional yeast for a cheesy flavor. Cashews provide heart-healthy fats, fiber, and protein, while the dressing is free from processed ingredients like store-bought vegan mayo.
Vegan Kale Caesar Salad with Cashew Caesar Dressing
Sarah Harper MS, RD, LDN
This is my surefire Kale Caesar Recipe. What makes it so great? It's ability to be customizable and adaptable.
If you don’t have time to soak the cashews overnight, pour boiling water over the cashews and let them sit for 15-30 minutes. Drain and rinse.
Step 2: Blend the dressing
In a blender or food processor, combine the soaked cashews, nutritional yeast, lemon juice, capers, caper brine, garlic powder, avocado oil, and water.
Blend on high until the dressing is creamy and smooth. Add more water if you prefer a thinner consistency.
Step 3: Taste and adjust seasoning
Add salt and pepper to taste. Adjust the lemon juice, capers, or caper brine for more tang if desired.
In a large bowl, toss the flavorful dressing with your favorite salad greens, croutons, and any other toppings you like.
Notes
The toppings can all be omitted or changed up. I recommend keeping crunchy in the salad topper like croutons, seeds, nuts, or a crunchy veggie. For more protein some tried and true additions include grilled shrimp, roasted chicken, or baked tofu.
Homemade Southwest Sauce: A High-Protein Copycat Recipe
How to make Southwest sauce that’s healthier and more flavorful than any copycat Subway chipotle version? Start with this simple, higher protein recipe.
I take simple ingredients and create your new favorite sauce you will want to put on everything. From salad dressing for salad greens and grain bowls, a spread for wraps or sandwiches or a delicious dip for breaded mushrooms or roasted veggies, this dressing is so versatile! One of my favorite applications is as a sauce for roasted sweet potatoes and baked sweet potato fries!
This sauce is healthy with 4g of protein per serving, delicious and is the perfect sauce for you to try today!
Why I Created a Healthier Version of Southwest Sauce
As a registered dietitian, I love taking popular sauces and giving them a nutritious twist. Classic Southwest Sauce is creamy and delicious, but it’s usually heavy on mayo and light on protein.
By swapping in cottage cheese, this version keeps all the smoky, tangy flavor you love while adding extra protein and a lighter texture. It’s a simple upgrade that makes your meals a little more satisfying and balanced, without losing the indulgent taste.
Three Reasons I Love This Southwest Sauce
Protein Boost: This sauce adds creaminess and extra protein from blended cottage cheese, helping you feel full and satisfied. With 24g of protein per recipe you will want to make this high protein recipe on repeat.
Meal Prep Friendly: It’s perfect to make ahead and keeps well in the fridge, ready to grab and use when you need it.
Quick and Easy: All the ingredients are easy to find and it comes together in about 5 minutes.
Sauce Tip!
Let this Southwest Sauce rest for 1 to 2 hours before serving so the flavors can blend together. It’s the same idea as letting ranch, dill pickle dip, or spinach artichoke dip sit for a bit, worth it for the best flavor. You can store this sauce in an airtight container in the refrigerator for up to 5 days.
Tools Needed
Blender, food processor, or a mini blender like a Magic Bullet
Measuring cups and spoons
I forgot to include the fresh lime!
Ingredients
This sauce is made with real-food ingredients that pack in flavor and protein without a long ingredient list.
Cottage cheese: A creamy, high-protein base that blends beautifully into a smooth sauce. I used a local PNW brand of cottage cheese Dairigold. Another one of my favorite brands is Good Culture.
Lime juice: Adds brightness and a fresh, citrusy tang.
**One of my favorite citrus hacks: If you are fresh out of limes you can swap for True Lime, 1 tbsp water + 1 packet of true lime is equivalent to 1 tbsp of lime juice.
Olive oil or avocado oil: For a smooth texture and dose of healthy fats. I love Graza Drizzle olive oil for this recipe.
Chili powder and cumin: Warm spices that give this sauce its classic Southwest flavor
Garlic powder and onion powder: For savory depth and no need to chop anything
Kosher salt (optional): Enhances all the other flavors
Adobo sauce (optional): Adds a smoky, spicy kick if you like a little heat
Water or milk (optional): Used to thin the sauce to your desired consistency
Recipe Variations
Swap cottage cheese with plain Greek yogurt for a slightly different texture
Use sour cream or mayo if you prefer a richer, tangier sauce
Add a chipotle pepper or pickled jalapeños if you want more heat
Try a splash of Worcestershire sauce for added depth of flavor
Use 1 tsp lime zest for more citrus flavor
How To Make Southwest Sauce: It is as easy a 1-2-3!
Add all ingredients to a blender or food processor.
Blend until smooth, about 15 to 20 seconds.
Taste and adjust seasonings to your liking.
**Optional: Add water or milk as needed to reach your desired consistency.
Recipe Tip: This sauce thickens slightly after chilling. If you think it is too thick after chilling you can add water or milk 1 tbsp at a time and mix until you reach your desired consistency.
Storage Suggestions
In the refrigerator, store the sauce in an airtight container or mason jar. It will keep for up to 5–7 days in the fridge. Stir before serving, as some separation may occur.
Serving Suggestions
This higher protein Southwest sauce is the kind of recipe that earns a permanent spot in your fridge. It’s creamy, smoky, and just the right amount of zippy. Here are a few of my favorite ways to use it:
Roasted Veggies: Drizzle over carrots, cauliflower, or broccoli for an easy flavor boost.
Potatoes (Any Style): Try it with baked, air-fried, or smashed potatoes for something craveable.
Grain Bowls: Spoon it over quinoa, rice, or farro with beans, greens, and roasted veggies.
Sauce for Protein: Tastes great on tofu, tempeh, grilled chicken, shrimp, or even leftover steak.
Salads: Thin it with olive oil, rice vinegar, lime juice or all three for a creamy, spicy dressing.
Sandwiches and Wraps: Spread on bread or tortillas to add flavor and moisture.
Tacos: A dollop works well with both plant-based and meat-filled tacos.
Chicken Nuggets: A fun dip for adults and kids, great with homemade or store-bought nuggets.
It’s one of those sauces you’ll start making on repeat because it pairs well with just about anything.
This creamy Southwest sauce blends cottage cheese with lime and warm spices for a higher protein drizzle, dip, or dressing that’s perfect for quick meals.
Author Bio: Sarah Harper, MS, RD, LDN, is a registered dietitian and the recipe creator behind The Addy Bean. She specializes in simple, plant-forward recipes with a nutritious twist. Sarah developed this high-protein Southwest Sauce to keep all the smoky, tangy flavor of the classic while making it a little lighter and more satisfying.
How To Make Easy Cucumber Chips: A Refreshing Healthy Snack
Cucumber Chips are so fun to make while also being nutritious and delicious. They are a fun low-carb snack and a good use of lots of leftover cucumbers from those cucumber plants you might have bustling with backyard cucumbers!
I recently purchased a food dehydrator to make my MREs (Meals Ready to Eat) for backpacking and camping adventures. I have been having a blast making my MREs, but also other food items like watermelon jerky, dried cherries (it’s cherry season), and now dehydrated cucumbers!
Now it is time to make dehydrated cucumber chips!
Quick Question, Can I Put Cucumbers in a Dehydrator?
Yes! Dehydrated cucumbers are an excellent chip replacement, a fun new salad topper, or ground up into a healthy seasoning. The flavor of the fresh cucumbers is intensified with the use of the dehydrator which makes for refreshing and flavorful chips.
Why I Made This Recipe
Jacob and I enjoy backpacking and camping and I love to make my homemade MREs. While it is easy to find minute rice at the store, items like dehydrated vegetables, beans, and lentils are a bit harder to find and can be a bit pricy.
Not only is my dehydrator used for MRE making but I am also preserving fruits and veggies from my garden and the local foods purchased from nearby farms.
I also enjoy making this recipe when I have an abundance of cucumbers in my garden!
What to do with Dehydrated Cucumbers
Serve as vegetable chips, a lovely potato chips replacement. Try them dipped in ranch or sour cream.
A Crunchy salad, grain bowl, salad topper
Pulverize into cucumber powder and add to onion powder, garlic powder, chili powder, garlic salt or sea salt, and pepper. Use this seasoning mix with meat or other proteins
Whisk into a vinaigrette with citrus or vinegar and olive oil.
Equipment
To make perfectly crisp dehydrated cucumber chips in the air fryer, you don’t need much—just a few simple tools:
Air Fryer with Dehydrate Setting (or Low Temperature Control): A model that goes down to around 120–150°F works best.
Sharp Knife or Mandoline Slicer: For consistently thin slices are key to even dehydration.
Cutting Board: For stability and safety while slicing
Parchment Paper or Air Fryer Liners (optional): Helps prevent sticking and makes cleanup easier.
Storage Container: Once your chips are fully dried and cooled, keep them in an airtight container or glass jar to maintain crispness. I’d recommend also using food grade oxygen absorbers just to make sure no moisture gets in there.
Ingredients
English Cucumber: Use any other cucumber you might have, andcut it into thin slices.
Salt (optional)
How to Make This Recipe
Prep The Cucumbers
Wash the cucumbers. You may leave the skin on or peel it depending on your preference. Slice the cucumber into thin, even slices. You may use a mandolin or a sharp knife to achieve consistent thickness. Aim for slices 1/8 to 1/4 inch thick. At this time, you have the option to add salt to the “chips” for flavor.
Dehydrate the Cucumbers
Arrange the cucumber slices in the dehydrator. Lay the cucumbers out in a single layer so they are not overlapping.
Set the dehydrator temperature to around 130°F. Let the dehydrator run for 8-10 hours. The exact time depends on the thickness of the cucumber slices, humidity, and dehydrator model.
The cucumber chips are ready when they are completely dry and crisp. They should easily snap when bent. If they still feel pliable, dehydrate for longer.
Storage Suggestions
Once fully dehydrated let the cucumber chips cool down to room temperature, then store them in an airtight container. They should stay fresh for several weeks if properly stored.
When stored in an airtight container or a resealable plastic bag in a cool, dry, and dark place. Dehydrated cucumbers can remain fresh and retain their quality for several months. The excess moisture from the chips in the dehydration process.
Are dehydrated cucumbers good?
Dehydrated cucumbers are good. They have a crunchy texture, and intense flavor, and are a healthy snack with a refreshing crispy texture. However, taste preferences are individualized and while some individuals enjoy them others may not.
How do you prep cucumbers for dehydration?
To prepare cucumbers for dehydration you must keep three things in mind.
Choose: Choose fresh firm cucumbers with smooth skin. Avoid cucumbers that are overripe, bruised, or have soft spots.
Wash: Rinse the cucumbers under cool running water to remove dirt or residue. You have the option to use a vegetable brush to gently scrub the skin if planning on keeping the skin on.
Slice: Using a mandolin slicer or a sharp knife, slice the cucumbers. Each slice should be about ⅛ to ¼ inch thick. The uniform thickness of the slices ensures even dehydration.
What else can I use a dehydrator for?
You can make homemade fruit roll-ups, crunchy snacks like apple chips, strawberry chips, and of course cucumber chips, and you can make your backpacking meals! I love to make backpacking meals with leftover veggies and fruit from the farmer’s market or my garden.
Like This Dehydrated Cucumber Recipe? Try These Too!
Wash the cucumbers. You may leave the skin on or peel it depending on your preference.
Slice the cucumber into thin, even slices. You may use a mandolin or a sharp knife to achieve consistent thickness. Aim for slices 1/8 to 1/4 inch thick.
Optional to add salt a this time to the "chips" to season.
Dehydrate the Cucumbers
Arrange the cucumber slices in the dehydrator. Lay the cucumber out in a single layer so they are not overlapping.
Set the dehydrator temperature to around 130°F. Let the dehydrator run for 6 to 10 hours. The exact time depends on the thickness of the cucumber slices, humidity, and dehydrator model.
The cucumber chips are ready when they are completely dry and crisp. The should easily snap when bent. If they still feel pliable, dehydrate for longer.
Once fully dehydrated let the cucumber chips cool down to room temperature, then store in an airtight container. They should stay fresh for several weeks if properly stored.
Author Bio: Sarah Harper, MS, RD, LDN, is a registered dietitian and recipe developer at The Addy Bean. She creates plant-forward, approachable recipes and has tested countless dehydrator snacks—so you can count on her tips for perfectly crispy cucumber chips.
