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 Balsamic Salad Dressing Recipe
- 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.)
- Prior to making your salad, put all ingredients into a small tupperware container.
- Close tupperware and shake vigorously.
- Make salad.
- Shake tupperware vigorously.
- Pour onto salad.
Makes enough for 1 large salad or 2 side salads.
- 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.
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!!!
Thank you for reading! You’re definitely not alone, so please feel free to reach out with any questions during your journey. Good luck!
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…
It’s worth a shot! I tried a few other diets and this was the one that stuck.
Chives are onions…
While Chives are technically part of the onion family, they are low FODMAP and safe to eat while on the diet. The green part of a spring onion is safe, as well. Here’s some more onion replacements that are safe on the low FODMAP diet.
So glad I found your website, have been trying to figure what to eat that does not leave me bloated. Cant wait to try your recipes. Thank you.
I just feel like I am starving… Will try to make some of these recipes. Thanks!
This looks delicious. Would you be able to share the ingredients in that beautiful salad? I’d love to make it for myself!
Looks like I used the following: Romaine lettuce, spinach, turkey, egg, carrots, cucumbers, black olives and shredded cheese.
Can you please share the ingredients of that delicious salad pictured above? I’d love to make my own!
I will definitely try this dressing. Question: Is there anything at all that is safe to eat at a Mexican restaurant? While the gluten is easy enough to avoid, is there any avoiding onions and garlic? Isn’t it in everything? I haven’t even attempted it yet; I’m fairly new to this way of life and having a difficult time. Besides fodmaps, I am allergic to soy and dairy, although I can eat cheese without too much trouble if it’s that or starve. I thought maybe a cheese enchilada, but I’m sure the sauce has garlic and/or onion in it, and even a side of rice will have spices in it I can’t have. I appreciate any tips; otherwise I must give up eating out Mexican altogether.
Eating out at a Mexican place is very difficult, simply because of the garlic and onion that’s in everything. However, don’t give up Mexican just yet… there’s some very easy substitutions that you can do at home. You’ll get all the same flavors without the pain! Here’s some help to get you started: https://livinghappywithibs.com/category/low-fodmap-diet/adding-flavor-without-the-fodmaps/
Olive oil and Balsamic vinegar don’t require refrigeration, so why does this dressing have such a short “shelf life” even in the fridge? Just curious, because I keep a bottle of the two mixed together with nothing else added.
Looks yummy, but just a word of caution: according to the Monash University low-FODMAP app, Balsamic vinegar is moderate in fructose at 2 Tablespoons, safe/low at 1 Tablespoons, so some people might have issues with eating more than 1/3 of the recipe at a time. I am looking forward to trying this though because my own attempts at a balsamic vinaigrette weren’t good!
I thought balsamic vinegar is not low fodmap.
You are an absolute legend so glad I came across this recipe! LOwFODMAP is so hard!
I’m really confused by this, I thought you decided to make your own dressing to avoid garlic and onion yet you use garlic Infused oil and chives which are a type of onion there actually worse on my stomach than regular onions.