Healthy Poppy Seed Dressing


Healthy Poppy Seed Dressing made with yogurt instead of mayo. Light, creamy and tastes better than store bought.

Healthy Poppy Seed Dressing in a serving jar, spoon with poppy seeds on a table

The first taste test of this healthy poppy seed dressing reminded me a store bought version I stopped buying years and years ago.

Creamy, sweet and yet light. With a hint of onion and a sea of poppy seeds. It is delicious and so easy to make at home with simple ingredients.

Not loaded with mayo, sugar and sodium. You can drizzle this creamy healthy poppy seed dressing on any combo of veggies pretty much. It goes especially well on salads with fruit and berries.

Try Dressing On These Salads

healthy poppyseed dressing drizzled on grilled chicken salad


  • Plain yogurt
  • Maple syrup or honey
  • Mustard
  • Vinegar
  • Poppy seeds
  • Onion powder or flakes
  • Salt and pepper

Tip: Use yogurt with fat content of 2% and higher. Why? Because non-fat 0% yogurt lacks flavor. It tastes like a chalk to me.

How to Make Healthy Poppy Seed Salad Dressing

Combine all ingredients in a small bowl and whisk with a fork. Or add to a glass jar with a screw on lid and shake. I prefer Mason jar because you can refrigerate in it as well.

If using Greek yogurt you have to add water because it is quite thick. Regular yogurt does not need water.

Yogurt is more tangy than mayo or sour cream. That is why we use maple syrup or honey to offset yogurt’s acidity.

How Long It Lasts?

Refrigerate poppy seed dressing for up to 7 days. After that dairy based homemade salad dressings are not as fresh.

If you find yourself not using it fast enough, cut up veggies and use dressing as a dip.

More Healthy Salad Dressings


Healthy Poppy Seed Dressing

5 from 1 reviews

Healthy Poppy Seed Dressing made with yogurt instead of mayo. Light, creamy and tastes better than store bought.

  • Author: Olena of
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 1 cup
  • Category: Sald Dressing
  • Method: Whisk
  • Cuisine: North American


  • 1/2 cup plain Greek yogurt, 2+% fat*
  • 1/4 cup water*
  • 1 tbsp maple syrup
  • 1 tsp white, apple cider or rice vinegar
  • 1 tsp Dijon mustard
  • 1 tbsp poppy seeds
  • 1 tsp onion powder
  • 1/2 tsp salt
  • Ground black pepper, to taste


  1. In a small bowl or jar with a tight lid, add yogurt, water, maple syrup, vinegar, mustard, poppy seeds, onion powder, salt and pepper;
  2. Stir well with a fork or shake to combine.

Store: Refrigerate in a glass airtight container for up to 7 days.


*You can use regular (not Greek) yogurt, just omit water.

 Did you make this recipe? Please give it a star rating in the comments.


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