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Whole Food Poppy Seed Dressing

Whole Food Poppy Seed Dressing

Prep: 5 min
Cook: 0 min
Total: 5 min
Servings: 8

This easy to make recipe whisks together some healthy ingredients to recreate the typical store-bought poppy seed dressing. Using no added sugars, this recipe uses pineapple juice for sweetness and tahini for thickening. Also gluten-free and vinegar-free.

Author Every Vegan Recipe
by Every Vegan Recipe
Recipe Ingredients

Ingredients & Directions

Recipe Ingredients


Yield: 8 oz Poppy Seed Dressing (8 Servings)
Needed Kitchenware: Mixing bowl
  • ½ - ¾ cup pineapple juice
  • 3 tbsp tahini
  • 1 tbsp poppy seeds
  • 1 tbsp onion powder
  • ½ tsp lemon juice
  • ½ tsp mustard powder
  • (optional) ⅛ tsp salt
Recipe Directions


  • Whisk together until thoroughly combined and the tahini makes the dressing thicker. Use the range of pineapple juice to adjust the sauce to your desired consistency. Try using only ½ cup of pineapple juice to start and use more to thin out as desired.
  • Pour into a sealable container for storage. Can refridgerate for 3 days. The sauce may get thicker over time, use more pineapple juice to thin if desired.

Substitutions: You can subtitute vinegar for the lemon juice.

Storage: Can refridgerate for 3 days. The sauce may get thicker over time, use more pineapple juice to thin if desired.

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Recipe nutrition

Nutritional Information

Yield: 8 oz Poppy Seed Dressing
Servings: 8
Information per serving:
Energy: 56.5 kcal
Carbohydrate: 5.6 g
Protein: 1.4 g
Fiber: 0.9 g
Sugar: 2.7 g
Fat: 3.6 g
Monounsaturated Fat: 1.2 g
Polyunsatured Fat: 1.7 g
Omega-3: 0 g
Omega-6: 1.6 g
Saturated Fat: 0.5 g
Trans Fat: 0 g
Cholesterol: 0 mg
Choline: 3.1 mg 1% DV
Folate: 12.5 µg 3% DV
A: 0.3 IU 0% DV
B1: 0.1 mg 9% DV
B2: 0 mg 3% DV
B3: 0.4 mg 3% DV
B5: 0.1 mg 1% DV
B6: 0 mg 3% DV
B12: 0 mg 0% DV
C: 4.9 mg 7% DV
D: 0 IU 0% DV
E: 0.1 mg 0% DV
K: 0.1 µg 0% DV
Calcium: 46.8 mg 5% DV
Copper: 0.1 mg 15% DV
Iron: 0.7 mg 4% DV
Magnesium: 13.6 mg 4% DV
Manganese: 0.3 mg 16% DV
Phosphorus: 56.6 mg 8% DV
Potassium: 77 mg 2% DV
Selenium: 2.4 µg 4% DV
Sodium: 7.9 mg 1% DV
Zinc: 0.4 mg 5% DV

Please note nutritional information varies dependent on agricultural conditions, consistency in manufacturing processes, and honesty in reporting. We cannot accurately report on the amount of harmful chemicals or beneficial plant constituents that might be present in these ingredients. We cannot report on the content of material added during the cooking process. We cannot guarantee if the vitamins present are natural or synthetic. We make no guarantees to the accuracy of this information and continue to suggest purchasing organic, high-quality, fresh ingredients from local, trusted sources. Where possible, we use non-fortified ingredients to calculate the nutrition. We do not include optional ingredients. Percent Daily Values are based on a 2,000 calorie diet and values come regulated from the FDA. Your daily values may be higher or lower depending on your needs.

Tips, Suggestions, Photos, & More Information

This recipe is both creamy and easy to make. We searched to find a way to recreate the traditional store-bought poppy seed dressing not only vegan, but using only whole foods with no added sugars. The traditional recipe uses a LOT of conventional sugar and oil, but it sure did taste good! So we created this recipe and wow does it really hit the spot!

The tahini provides a smooth and creamy texture, while the poppy seeds add a slight crunch. The pineapple juice adds a sweetness that complements the tanginess from the lemon juice and the mild spiciness from the mustard powder. The onion powder gives it a subtle savory flavor, and the optional salt adds a touch of seasoning.

whole foods poppy seed dressing

The best part about this recipe is that it only uses whole foods. This means that all the ingredients are in their natural form and have not been processed or refined. Whole foods are often more nutrient-dense than their processed counterparts, making this recipe a healthy and delicious option.

whole food poppy seed dressing with no added sugars

The recipe can also be eaten under the Medical Medium diet, which emphasizes consuming whole, plant-based foods while avoiding certain foods like gluten, dairy, and eggs. This recipe meets these dietary guidelines and can be a great addition to any Medical Medium meal plan.

whole foods poppy seed dressing forks over knives

To make the poppy seed salad dressing, simply mix all the ingredients together in a small bowl or jar and whisk until well combined. If the dressing is too thick, you can add a bit more pineapple juice to thin it out. Store any leftover dressing in the refrigerator for around 3 days.

whole food poppy seed dressing engine 2

Overall, this poppy seed salad dressing recipe is a tasty and healthy option that is easy to make and uses only whole foods. At under 60 calories a serving, it's also a terrific salad dressing or meal sauce for those watching their weight.

whole foods poppy seed dressing medical medium

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