Monash publishing a low FODMAP threshold for pickled garlic has opened up a whole new world for recipe possibilities. Homemade pickled garlic is easy to make yet packs an absolute flavour punch – that delicious garlic flavour you remember. After recently posting a recipe for low FODMAP garlicky aioli, I figured I could use that to make a low FODMAP Green Goddess dressing.
Low FODMAP Green Goddess dressing
This low FODMAP Green Goddess dressing uses a homemade garlicky mayonnaise base. The base is blended with parsley, tarragon, chives, anchovies (or capers for a vegetarian option) lemon juice and seasoning.
In researching this recipe, I discovered that there is a lot of variation in Green Goddess dressing recipes. Some use mayonnaise and sour cream, some use feta and some use Greek yoghurt. The herbs can vary, too – I have seen some recipes with watercress, basil and spring onion greens.
All this to say, I feel you can have really play around with the ingredients you enjoy. If you prefer basil to parsley, use it! If you can’t find tarragon, use something you can find.
What does tarragon taste like?
Tarragon has a light liquorice flavour which is also gently sweet. To me, it also has quite a herbaceous, grassy flavour that is pretty unique.
I’m not sure about other Aussies, but I wasn’t overly familiar with tarragon before this developing this recipe. It’s not a super common herb in our supermarkets and as a vegetarian, I haven’t had it many other cuisines either (it’s common in French cuisine, serving alongside steak among other things).
There’s no herb I know of that accurately replaces the flavour of tarragon. However, considering it can be trickier to find in supermarkets here, you can easily replace it. As discussed above, I suspect that Green Goddess is really a creamy, herby sauce and that’s the main consensus. Recipes online varied wildly, so feel free to use a herb that you like and that works for you. My top pick would be basil.
FODMAP notes
This recipe uses one batch of my low FODMAP aioli. Said aioli, in turn, uses homemade pickled garlic. Monash has recently added a low FODMAP threshold for pickled garlic to their app. 3g is a low FODMAP serve, and it remains low FODMAP in serves of up to 30g. How much you can consume is up to your own personal tolerance.
Because this recipe uses homemade mayonnaise, it remains low FODMAP. If you choose to use a store bought mayo (regular or vegan) be sure to check the ingredients to ensure it is low FODMAP.
Monash says that Japanese mayonnaise remains low FODMAP in serves of up to 500g, so that might be a good option.
Chives are low FODMAP in serves of up to 500g per person. This makes them a great way to get some oniony flavour into low FODMAP dishes.
Dietary notes and substitutions
You can use fresh pickled garlic or roasted pickled garlic in your aioli – I have tested both.
I haven’t tested using Greek yoghurt or any other mayonnaise alternatives in this Green Goddess dressing. You’re more than welcome to try, but I daresay you will need to add different flavours (a bit of maple syrup, less lemon juice) to balance out the flavours.
To make a vegan low FODMAP Green Goddess dressing, use a low FODMAP vegan mayo. There are lots of good recipes online. If you want to use store bought, I like Hellman’s vegan mayonnaise here in Australia.
The anchovies are optional but add a lovely note of flavour to the dish. You can use a few capers in their place or simply omit and season according to taste.
As discussed, you can use any herbs you like. I like to keep the flat leaf parsley as a constant, but I would definitely mix things up with he rest in the future. Chives give the sauce a nice subtle onion flavour, but you could also use spring onion greens instead.
What do I serve with my low FODMAP Green Goddess dressing?
The sky is the limit, really. Although I like to serve it on a green salad, it is really at home anywhere.
- Use it as a potato salad (but because the mayonnaise is fresh and contains pickled garlic, don’t leave it out in the sun all day at a picnic).
- On pasta
- As a dip
- Served alongside meat or seafood, if you eat them
More low FODMAP dressing recipes
- Low FODMAP aioli
- Low FODMAP avocado cilantro dressing
- Low FODMAP vegan Caesar salad dressing
- Low FODMAP salad dressing
- Low FODMAP tahini salad dressing
Low FODMAP Green Goddess dressing
Ingredients
- 1 batch Low FODMAP aioli (approximately 250g) (recipe linked in notes below)
- 1 small bunch flat leaf parsley (50g) woody stems removed
- 1 small bunch tarragon (25g) (see notes for substitutes) woody stems removed
- 10-25g chives, to your tastes (you can add more, if you like)
- 3 small anchovy fillets (optional)
- 20ml (1 tablespoon)* lemon juice, to your tastes
- Seasoning, to your tastes
- 1/4 teaspoon maple syrup (optional, if you feel the flavours need balancing out)
Instructions
- Blend all of the ingredients in a small blender (I use a mini KitchenAid blender). Taste and adjust the Green Goddess dressing according to your preferences.
- Ideally, make this the night before you need it as it gives the flavours time to meld and the herbs time to soften. This also gives the dressing time to thicken after blending. Store in the fridge in an airtight container and use within 3-4 days.
- The dressing will thicken considerably in the fridge. Add a splash of water to loosen to your ideal consistency if necessary.
Notes
- See the link to the low FODMAP aioli (with roasted pickled garlic) here.
- If you want to read more about making your own pickled garlic, see my recipe here.
- If you want to read more about making roasted pickled garlic, see my recipe here.
- All bunches of herbs are vastly different in size. I have added gram measurements to give a rough indication of what I used, but feel free to go by taste and by the sizes of your bunches of herbs.
- If you can’t find tarragon, use another herb of choice. In fact, the dressing is amenable to all sorts of changes, so feel free to use soft herbs you enjoy.
- Because this dressing uses raw egg and pickled garlic, it needs to be kept in the fridge at all times. Don’t leave it out in the sun all day at a picnic.
- Eggs in Australia are not washed and are therefore generally safe to consume raw. Eggs elsewhere (like the US) are washed, which leaves them vulnerable to salmonella. If you are based somewhere where eggs are washed, use pasteurised eggs.
- To make a vegan version, use an equal amount (around 250g) of vegan mayonnaise and add the pickled garlic to the blender as you make the Green Goddess.
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