Low FODMAP Balsamic Salad Dressing Recipe

After being gluten free for two years prior to switching to the low FODMAP diet, I was used to eating salads on a daily basis, which I really enjoyed. When I switched diets, I knew I would no longer be able to enjoy raw onions or garlic seasoning on my salads, but was devastated when I realized by beloved Kraft Zesty Italian Fat Free Salad Dressing would have to be eliminated, as well.

If you’re looking for a salad dressing that doesn’t contain garlic and/or onion, I can save you a lot of time and heartache… there aren’t any. I spent about an hour looking at every salad dressing label in my grocery store and by the last bottle, I was defeated. However, I picked up a bottle of balsamic vinegar and some garlic infused olive oil while at the store and was determined to continue to enjoy salads with my own dressing recipe.

What I discovered was unbelievable… not only was the recipe very simple when I finally perfected it, but it was better than any store bought dressing I have every tried!

FODMAP Free Salad Dressing Recipe

FODMAP Free Balsamic Salad Dressing Recipe

Ingredients:

  • 3 Tablespoons Balsamic Vinegar
  • 1 Tablespoon Olive Oil (Try Garlic Infused Olive Oil for an Extra Kick)
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/2 teaspoon Dried Chives or 2 teaspoons Fresh Chives
  • 1/4 teaspoon Dried Parsley
  • 1/4 teaspoon Dried Oregano
  • 1/4 teaspoon Dried Basil
  • 1/2 teaspoon Sugar (optional – I don’t use it because I like things a little tart.)

Directions:

  1. Prior to making your salad, put all ingredients into a small tupperware container.
  2. Close tupperware and shake vigorously.
  3. Make salad.
  4. Shake tupperware vigorously.
  5. Pour onto salad.
  6. Enjoy!

Makes enough for 1 large salad or 2 side salads.

Notes:

  • This recipe is approximately 175 calories. If you want to reduce the calories by 55, limit the olive oil to 1/2 Tablespoon and replace it with 1/2 Tablespoon balsamic vinegar.
  • When making this FODMAP free dressing, it is best to let it sit for awhile after combining the ingredients to let the spices blend properly. I find it is best when I make it in the morning and take it to work with my salad. Then it has a good 5 hours to blend. However, it is still good after a few minutes.
  • Please feel free to modify as you wish, I like things a little spicy and tart, so if this is not your tastes, please scale back on the spices.
  • Crushed Red Pepper Flakes can be added to give it a little more spice.
  • Not only do I make this as a salad dressing, it is my go-to marinade and sauce.
  • When eating out, I will make this ahead of time and take it with me. It fits perfectly into a purse!
  • This FODMAP free dressing will keep for about 4-5 days in the refrigerator. Unfortunately, you can’t make a bunch and store in the fridge (personal fail) because it will go bad.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Salad with FODMAP Free Garlic Balsamic Dressing

Salad with FODMAP Free Garlic Balsamic Dressing

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6 thoughts on “Low FODMAP Balsamic Salad Dressing Recipe

  1. I think that it is amazing that you came up with this website to help other people who are suffering with IBS. This is a great idea because many people who are suddenly diagnosed with IBS and many people who are very sensitive to different foods, don’t know what to eat! This really helps people feel better and shows them that its not the end of the world! I was told I have IBS also, and I get bloated and my abdomen gets distended after EVERYTHING i eat…I’m so upset and depressed that this happened to me…My whole life I had a flat tight stomach…Now I saw this website and I’m not feeling as down as I was…Thank you for this!!!

  2. Would this diet help someone who had their gallbladder removed and told they had IBS post surgery? Even though I have no gallbladder, I still get gallbladder type pain in abdomen with severe bloating/gas…

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