Dill Dressing–oil-free, dairy-free, and nut-free. Packed with flavor and goes with everything. Created by a Registered Dietitian, it’s made with simple, whole-food ingredients that deliver both taste and nutrition.
Pumpkin seeds replace oil or mayo to create a rich, velvety base, while adding plant protein, magnesium, zinc, and heart-healthy fats. Blended with lemon juice, garlic, and fresh dill, the result is a vibrant, herby dressing that brings any salad or grain bowl to life. Pair it with my Raw Beet Salad for an antioxidant-loaded meal.
This Dill Dressing recipe was inspired by my 5-minute Hemp Seed Dressing (oil-free) and 5-Minute Creamy Asian Tahini Dressing on my site.
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👩🏼🌾 Ingredients & Health Benefits
Below are some notes about the ingredients from me as an expert in nutrition.
- Pumpkin Seeds – Rich in magnesium, zinc, and iron, key minerals that help keep your bones strong and healthy.
- Capers – A longevity staple in Mediterranean diets, capers are rich in quercetin, a powerful antioxidant shown to reduce oxidative stress and promote healthy aging.
- Garlic – Enhances iron and zinc absorption from plant-based foods and may help lower blood pressure.
- Parsley – More than a garnish, parsley is packed with vitamin K, vitamin C, and flavonoids that support bone health and fight inflammation.
- Dill - Fresh dill contains natural compounds like flavonoids and phenolic acids that act as antioxidants, helping to protect cells from damage and reduce inflammation, according to lab studies on dill leaf extracts.
- Dates – Adds natural sweetness while offering fiber, potassium, and polyphenols that support digestion and cardiovascular health.
- Lemon Juice – High in vitamin C, lemon not only brightens the flavor but also enhances the absorption of plant-based iron from seeds and greens.
See the printable recipe card below for quantities.
🧄 Substitutions
- Pumpkin seeds - Use raw sunflower seeds or soaked cashews for a similar creamy texture.
- Fresh dill - Swap with dried dill (use about ⅓ the amount) or try fresh parsley for a different herby twist.
- Fresh herbs - Substitute the parsley and dill with fresh herbs you have on hand.
- Lemon juice - Use apple cider vinegar for a tangy flavor with gut-friendly benefits.
- Dates - Replace with a splash of maple syrup or omit for a more savory version.
- Garlic - Substitute with garlic powder in a pinch.
For more nutritious dressings, visit my Healthy Dressing Recipes page.
📖 How to Make Dairy-Free Dill Dressing Without Oil
This is an overview. The full instructions are in the recipe card below.
- Start by adding the water, lemon juice, garlic, Dijon, dill, parsley, dates, capers with brine, and nutritional yeast to a tall jar that fits your immersion blender.
- Blend until smooth. Then add the pumpkin seeds and blend again until the mixture is creamy and thick.
- Taste and adjust—add a pinch of salt, some pepper, or a splash of olive oil if you like.
- Enjoy Dill Dressing with salads, pasta salads, grain bowls, roasted or steamed veggies, in wraps and sandwiches, with tofu or tempeh, or as a dip for crudites.
✔️ Expert Tips
- Use a tall jar with a narrow base so the immersion blender fits easily and blends smoothly without splattering.
- Or use a high-speed blender if you prefer—blend everything until silky.
- Soak the pumpkin seeds in warm water for 15 minutes if your blender is not powerful.
- Add water or olive oil slowly to adjust thickness—it should be pourable but creamy.
- Fresh dill gives the best flavor, but dried works too (use about one-third as much).
- Store leftovers in the fridge for up to 4 days; the flavor gets even better over time.
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🙋🏽♀️ Recipe FAQs
Raw pumpkin seeds are best for a creamy texture and mild flavor. Roasted seeds can work, but they may make the dressing thicker and more bitter. Roasting at high temperatures can also create acrylamides—compounds that form during browning and are best minimized for long-term health. For the most nutritious option, stick with raw or lightly toasted seeds.
You can freeze Dill Dressing if needed. Pour into an airtight container, leaving some space for expansion. Thaw in the fridge overnight and re-blend or stir well before using
👩🏽🍳 Made this recipe?
Let me know your thoughts on Dairy-Free Dill Dressing Without Oil by leaving a ⭐️ rating below or sharing it on Instagram.
Dairy-Free Dill Dressing Without Oil
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Ingredients
- ¼ cup water
- 1 medium lemon zest and juice
- 2 small cloves garlic
- 2 ½ teaspoons Dijon mustard
- ¼ cup chopped fresh dill
- ¼ cup chopped fresh parsley
- 2 Medjool dates pitted
- 1 tablespoon capers preferably reduced sodium
- 1 tablespoon brine from capers
- 1 tablespoon nutritional yeast
- 2 tablespoons raw pumpkin seeds
Instructions
- Immersion blender method: In a tall jar, blend water, lemon juice, garlic, Dijon, dill, parsley, dates, capers with brine, and nutritional yeast. Add pumpkin seeds and blend until creamy. Season with salt and pepper.
- Blender method: Add the water, lemon juice, garlic, Dijon, dill, parsley, dates, capers with brine, nutritional yeast, and pumpkin seeds to a high-speed blender. Blend on high until creamy. Season with salt and pepper.
Notes
- Some mustards are stronger than others. I recommend starting with 2 teaspoons and adding more to taste, up to 3 teaspoons for a bolder flavor.
- Fresh herbs - Substitute the parsley and dill with fresh herbs you have on hand.
- Soak pumpkin seeds for 15 minutes if using a lower-power blender.
- Add water or olive oil slowly to reach your preferred consistency.
- Store leftovers up to 4 days, or freeze for up to 3 months.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Nadine says
So easy and so delicious!Thanks
Nisha Melvani, RDN says
Thank you!
Sarah says
I love dill and parsley! I had all the ingredients on hand, so I made some last night! This dressing is so addictive, I have a feeling I will be making it often this summer 🤣💚🌱
Nisha Melvani, RDN says
Awwww yay! Thank for giving it a try!
P says
Amazing!! On top of sweet potatoes. Yummy!
Nisha Melvani, RDN says
Sounds delicious! Thank you for recommending.
Kimberly says
Delicious! Thank you.
Nisha Melvani, RDN says
So happy to hear you enjoyed this dill dressing. Thank you.