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Low FODMAP salad dressing

This low FODMAP salad dressing is so easy to make that I neglected to give it it’s own recipe. I use it on basically every salad I make, and it adds a whole new dimension of flavour every time. It is an incredibly quick and easy recipe that can be scaled up or down.

Radicchio salad with blue cheese, honey cinnamon walnuts and a low FODMAP salad dressing on a white marble backdrop

Low FODMAP salad dressing

This salad dressing is made from a simple mix of oil, vinegar, mustard, maple syrup and seasoning. I notice that a lot of American creators don’t use any sweetener in their salad dressings on TikTok, but I find it adds so much to the dressing. Because this is an endlessly customisable salad dressing, you can use what you see fit.

An aerial image of the ingredients used for a low FODMAP salad dressing arranged in small white bowls in a sunlit marble table. Water glasses cast a light and shadow pattern across the image, which is framed by contrasting light

Oil

Any more neutral flavoured oil is appropriate for this low FODMAP salad dressing. I generally use olive, because it’s what I have on hand most often. If you’d prefer to use something like avocado, that works brilliantly too.

Another option to add some extra flavour to your salad dressing is to use garlic infused olive oil. I love making my own, and I have a recipe here. I find the flavour of freshly made garlic oil is better than store bought. Another thing I have noticed is that garlic infused oil works best as a finishing oil, left uncooked (as in my low FODMAP spaghetti aglio e olio). That’s why it works so well in this salad dressing.

A sunlit close up photo of a kale, crispy chickpea, feta and raisin salad with a bold lemon, honey and mustard dressing. The salad sits atop a white ceramic serving plate against a white backdrop.

Vinegar

I love using sherry vinegar or red wine vinegar in this dressing. I find they both add a little flavour complexity and interest. Most varieties of vinegar are low FODMAP in 42g (2 tablespoon) serves, so you can choose whichever you prefer.

One exception to this rule is balsamic vinegar, which is only low FODMAP in 1 tablespoon (21g) serves. Given that the dressing uses 1 tablespoon of vinegar, this isn’t an issue. It is worth noting though.

Another option is to use lemon or lime juice instead of the vinegar. I like to do this depending on the flavour profile of the salad I’m using, which we will go into below.

An aerial view of a cucumber and tomato salad atop a white marble table. Two smaller plates sit to the top left and top right of the main salad plate, and two hands extend over the salad to dip a piece of bread into the dressing.

Mustard

Firstly, I’d just like to say: I am a Dijon girl through and through. I have only tested this recipe with dijon mustard because it’s my favourite and I see no need to improve on perfection.

Secondly, mustards have various FODMAP contents, in just you plan to experiment. Dijon mustard is low FODMAP in 23g (1 tablespoon) serves per person. Wholegrain mustard is low FODMAP in 20g (1 tablespoon) serves. Mild German mustard is low FODMAP in 30g (2 tablespoon) serves. Regular mustard is low FODMAP in 11g (1 tablespoon) serves.

It’s worth noting that some brands of mustard use garlic and/or onion powder. In Australia, I use Maille Dijon mustard.

An aerial view of a radicchio, orange, fennel, goats cheese and chilli maple walnut salad on a white ceramic serving platter atop a white marble table

Maple syrup

Potentially the most controversial ingredient in my low FODMAP salad dressing is maple syrup. A salad dressing is not complete without a bit of sweetness, in my eyes. Just like a dessert is not complete without a bit of salt.

I like the sweetness to be present and obvious, but you might like a more scaled back level. You can add 1/2 tablespoon (10ml) instead of a whole tablespoon (20ml) if you prefer.

If you’d like to play around with different sweeteners, you can. I think the only easy substitute is honey, which is low FODMAP in 7g (1 teaspoon) serves. Provided this salad dressing serves 4, that should be no issue.

An aerial brightly sunlit view of a salad made up of radicchio, roasted pumpkin, smoky chickpeas, honey toasted walnuts and a low FODMAP salad dressing. The salad sits on a wooden backdrop in contrasting harsh light. A glass of water sits to the top right of the image.

Seasoning

The final piece of our salad dressing is the seasoning. Salt and pepper are a given, of course, but there are plenty of other potential additions.

Firstly, a little bit of asafoetida adds that cooked onion and garlic flavour, without the FODMAP content. Asafoetida powder is made from a variety of wild fennel, and a tiny pinch goes a long way.

Secondly, any number of dried herbs and spices will add new dimensions to this salad dressing. It all depends on the flavour profile you’d like to achieve. If you’re making an italian style salad, add some Italian seasoning (skip the extra salt if your blend includes it).

Thirdly, you can blend the salad dressing with some fresh herbs, or add some chopped herbs straight in.

An aerial close up view of a radicchio, walnut and blue cheese salad served with gluten free sourdough and vegan sausages. The meal is casually arranged on a dark blue ceramic plate and sits on a steel blue backdrop

Different flavour profile suggestions

  • I use the recipe specified in the recipe card for a regular salad with already bold flavours
  • Use lime juice and rice wine vinegar for an Asian cuisine inspired salad
  • Add some makrut lime for a Thai or Vietnamese inspired salad
  • Use a teaspoon or two or peanut butter for a quick and easy vegan creamy salad dressing
  • A little bit of tahini adds a lovely creaminess and sesame flavour
  • Add Italian seasoning for a hearty Italian inspired salad
An aerial macro view of a kale, quinoa, feta, almond and raisin salad

Low FODMAP salad recipes to use your low FODMAP salad dressing

An aerial view of low FODMAP salad dressing and the ingredients used for it arranged on a sunlit white marble table. The ingredients are arranged in small white bowls surrounding the salad dressing in a jar.

Low FODMAP salad dressing

Vegan, gluten free, nut free
Measures are in Australian tablespoons, see notes for international conversions
Scale up for large salads or to prep salad dressing for the week
Be the first to rate this recipe
Prep Time 5 minutes
Course Salad Dressing
Cuisine Food Intolerance Friendly
Servings 1 large salad

Ingredients
  

  • 1-3 tbsp (20-60ml) oil or garlic infused oil
  • 1 tbsp (20ml) vinegar (red vine, sherry, apple cider) or lemon/lime juice
  • 1/2 – 1 tbsp (10-20ml) maple syrup or honey
  • 1/2 – 1 tbsp (10-20g) Dijon mustard
  • Seasoning, to taste
  • 1-2 tbsp water, if you like a thinner salad dressing

Instructions
 

  • Combine all ingredients in a small, clean glass jar with a secure lid. Shake until the dressing emulsifies (about 10 seconds). Taste and adjust for seasoning. Leftovers keep well in the fridge, but they may need to be shaken again before use (particularly if you thinned it out with water). Use within a couple of days.

Notes

  • The body of the post is entirely dedicated to different options for each ingredient. If you have any substitution questions, it will likely be covered in the body of the post. If not, let me know!
  • I prefer to thin my salad dressing out with water as opposed to oil. I don’t love an overly oily salad dressing.¬†
  • 1 Australian tablespoon = just under 4 American teaspoons
  • 1 Australian tablespoon = 4 Canadian, New Zealand and British teaspoons¬†
Keyword low fodmap, vegan
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