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Dr. Barb, the Nutrition Budgeteer

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Jalapeno Ranch Salad Dressing



2 bunches green onions, washed, trimmed (using white and two-thirds of green)

1 – 2 fresh jalapeno peppers, stem and seeds removed*

4 cloves fresh garlic, peeled

1 32-ounce carton Greek-style yogurt

1 cup buttermilk

1 cup reduced-fat mayonnaise

1 tsp. ground black pepper

2 tsp. paprika



Place green onions, jalapenos, garlic, buttermilk, yogurt, and seasonings in blender or food processor container. Blend or process until smooth, stirring and scraping sides of container as needed. Keep refrigerated.


Makes 56 servings (2 Tbsp each) or about 7 cups.

*Note: The amount of jalapeno peppers to use is a matter of personal preference. Start with one pepper and add more if a spicier dressing is desired.


Nutrition Information per Serving:

26 calories, 1.4 g total fat, 0.2 g saturated fat, 1.5 mg cholesterol, 0.2 g dietary fiber, 2.0 g protein, and 47 mg sodium.


Cost per Serving: $0.19

Pricing Note: all ingredients were at “regular” prices except green onions which were on sale for $0.59 per bunch.

Click here to download a copy of Jalapeno Ranch Salad Dressing recipe.








This is a spicier version of a typical ranch dressing with a lot less calories, fat, saturated fat, and sodium per serving. The paprika gives it a nice color. It’s great on salads or use it as a dressing over cooked chicken or meats.


The DASH eating plan for 1 serving:



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