Spicy Salad Dressing: Types, Benefits, and More

There are endless recipes for spicy salad dressings. Check out some of them below, spend some time looking for others, or create a recipe of your own!

1. Sriracha Vinaigrette

A sriracha vinaigrette may be just what you need to kick up your typical salad recipe. This recipe includes olive oil, white wine vinegar, and dried parsley flakes. He gets his spice from sriracha.

Plus, it’s easy to make and keeps for several weeks in the fridge.

See the recipe here.

2. Spicy Southwest Dressing

You won’t want to buy any other commercial salad dressing once you try this recipe.

The recipe does not fail in flavor thanks to its impressive combination of chili powder spices, cayenne powder, onion powder, garlic powder and cumin.

See the recipe here.

3. Spicy Thai Salad Dressing

The salad dressing mix offers a dynamic flavor profile of hot, sour and sweet, attributable to its red pepper flakes and rice vinegar.

See the recipe here.

4. Chipotle Lime Ranch Dressing

This recipe offers explosive flavors with a blend of chili peppers and lime juice against a dairy background of plain low-fat Greek yogurt, light mayonnaise, and buttermilk.

Top it with herbs like parsley, dill, and chives to round out the flavor profile.

See the recipe here.

5. Italian Buffalo Vinaigrette

If you’ve ever expected your salad to taste as good as your favorite chicken wings, you can get even closer with this spicy recipe. Combine spices and herbs with white balsamic vinegar and buffalo wing sauce for a deliciously distinctive salad dressing.

See the recipe here.

6. Spicy Balsamic Mustard Vinaigrette

This recipe is a spin-off of the classic balsamic vinaigrette that uses tangy brown mustard to give your salad just the right amount of heat.

See the recipe here.

7. Soy dressing with wasabi

Satisfy your taste buds with a wasabi soy dressing that goes well with any salad. Its fiery flavor warms your palate and may remind you of sushi due to the wasabi paste, rice vinegar, sesame oil, and soy sauce.

See the recipe here.

8. Curry Salad Dressing

The unique recipe adds distinctive flavors from strong ingredients such as dijon mustard and curry powder. It combines the tartness of lemon juice and hot sauce to provide some must-have flavors that take your salad to the next level.

See the recipe here.

9. Creamy Cilantro Jalapeño Dressing


The creamy dressing packs a hefty punch with jalapeno peppers. With so few ingredients, this recipe is easy to make. It is suitable as a salad dressing or as a taco dressing.

See the recipe here.


The internet is home to countless recipes for spicy salad dressings. Take a look at the ones we’ve collected, browse others, or create your own at home to suit your personal tastes.

Spicy salad dressings are suitable for all kinds of salads, and their versatility makes them a tasty ingredient to drizzle on sandwiches and burritos or over grilled meats and vegetables if you don’t feel like a salad.

Plus, spicy salad dressing makes a great dipping sauce.

Here are some salads that would go well with spicy salad dressings.

  • Kale salad: kale, mango, pepitas, quinoa
  • Tabbouleh salad: romaine lettuce, parsley, mint leaves, bulgur wheat, tomatoes, cucumber
  • Arugula Salad: arugula, sliced ​​almonds, strawberries, goat cheese
  • Asian salad: Asian Cabbage, Prawns, Edamame, Tangerines
  • Shaved Brussels Salad: Brussels sprouts, pine nuts, feta cheese, dried or fresh apples
  • Chopped Broccoli Salad: broccoli, onions, grated carrots, sunflower seeds, golden raisins
  • Southwestern Salad: black beans, romaine lettuce, grated cheese, avocado, cherry tomatoes
  • Thai salad: napa cabbage, chicken, red cabbage, red bell pepper, cilantro, baby carrots, green onion
  • Greek salad: kalamata olives, feta cheese, cucumbers, cherry tomatoes, artichokes, red onions


Spicy salad dressings go perfectly with any type of salad and can intensify the flavors of the salad.

Spicy salad dressing can provide several health benefits, including supporting your heart health, helping your body absorb vitamins likely to be present in a salad, and providing antioxidants that help fight free radicals.

However, remember that salad dressings are usually consumed in small amounts.

While dressings offer some beneficial properties, the vegetables, fruits, nuts, seeds, and lean proteins that make up the bulk of the salad are the most important. Be sure to feature a variety of healthy ingredients for optimal nutrition.

May support heart health

Vegetable oils (think olive oil, avocado oil, and vegetable oil) are popular ingredients in spicy salad dressings.

It is better to use vegetable oils for cooking more often than solid fats like butter and coconut oil. This is because solid fats are high in saturated fat, which can increase your risk of high cholesterol and heart disease in large amounts (1, two).

Olive oil contains monounsaturated fats, micronutrients, and phenols that promote heart protection by reducing inflammation and helping to regulate blood pressure levels.

Both olive oil and avocado oil contain oleic acid, a compound that promotes heart health and may lower the risk of type 2 diabetes and metabolic syndrome (3, 4, 5).

And compared to saturated fat, canola oil can improve triglyceride levels, low-density lipoprotein (LDL or “bad”) cholesterol levels, and total cholesterol levels, all markers of heart health (6).

Can help your body absorb vitamins A, D, E, and K

Vitamins A, D, E, and K are fat-soluble vitamins often found in common salad ingredients like fruits, vegetables, and nuts.

Your body needs these vitamins to support all kinds of functions, including:

  • immune health
  • wound healing
  • cell protection
  • heart health
  • kidney health
  • bone health
  • hormone health
  • healthy ageing.

Fat is an important macronutrient (the main component of food), and your body relies on the natural fat you eat to absorb fat-soluble vitamins (7).

Therefore, the healthy fats in spicy salad dressings can help your body absorb fat-soluble vitamins so you can reap their many benefits.

May help increase your vegetable intake

According to the Dietary Guidelines for Americans, almost 90% of Americans do not meet the daily intake recommendations for vegetables (1).

Salads help make eating vegetables easy, enjoyable and tasty. Because you can make a salad with any fruit or vegetable, you can eat many healthy foods at once without following a rigid recipe.

Therefore, salads offer an excellent opportunity to increase your vegetable intake, which is associated with disease prevention, management of chronic conditions, and good nutrition in general.

One study found better diet quality and higher intake of vitamins and minerals such as vitamin A, folate, choline, and vitamin C in people who ate salads compared to people who did not eat salads (8).

Also, a spicy dressing made with herbs and spices can enhance the flavor of any salad, possibly helping you eat more vegetables.

A study among high school students found that of 4,702 lunch dishes, vegetable intake was 18% higher when cooked with herbs and spices than when vegetables were served alone (9).

Packed with antioxidants that can help your body fight oxidative stress

Antioxidants are molecules that your body makes or gets from food.

Our bodies produce free radicals, which cause damage if they grow out of control. The role of antioxidants is to prevent free radical damage (oxidative stress) in the body, which can lead to disease (10).

Some spicy salad recipes combine antioxidant-rich ingredients, such as citrus juices, olive oil, and vinegar, which provide antioxidants.

citrus juices

Citrus juices naturally contain vitamin C, a well-known antioxidant. Many salad dressings use citrus juice from lemons, limes, and oranges.

Studies have found other components in citrus juices that act as antioxidants, including saponins, flavonoids, alkaloids, and terpenoids. They appear to reduce the risk of disease (eleven, 12, 13, 14).

Olive oil

Olive oil contains polyphenols and also has antioxidant properties. These components appear to help reduce the risk of developing cancer, inflammation, diabetes, and heart disease (3, fifteen).


There are many varieties of vinegar available throughout the world today; however, some common types are white wine vinegar, rice vinegar, balsamic vinegar, and black vinegar.

The polyphenols, micronutrients, and other active ingredients in vinegar give it potential health benefits. Research shows that vinegar has antioxidant benefits that help people with diabetes, high blood pressure, and bacterial infections (13, sixteen).

It may have disease-fighting benefits, thanks to the herbs and spices.

In your spice rack today, you can see a wide variety of spices and herbs, such as curry, cinnamon, garlic, cloves, and oregano. Spices and herbs play a special role in adding flavor, color, appeal, and aroma to foods.

But these flavor-enhancing ingredients go beyond what the eye can see, the mouth can taste, and the nose can smell.

Research shows that many spices and herbs contain antioxidant, anti-inflammatory, cholesterol-lowering, blood sugar-lowering, anticancer, and antitumor benefits (17).

Several active ingredients may be responsible for these disease-fighting health benefits, including polyphenols, flavonoids, tannins, vitamins, and sulfur-containing compounds (17, 18, 19).


Spicy salad dressings often include heart-healthy oils, citrus juices, vinegar, spices, and herbs. They can be heart-healthy, help you absorb important vitamins, increase your vegetable intake, and offer disease-fighting benefits.

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