Low FODMAP Salad Dressing | Living Happy with IBS

There’s something about ranch dressing that makes you feel like a kid again. Sure, it was a great way for our parents to get us to eat our vegetables, but there’s something so simply delicious about it. The creamy texture is a great addition to any food, especially those that weren’t our favorites.

Every now and then, I crave that nostagic flavor like most people. However, the low FODMAP diet restricts all store bought salad dressings. Yes… all. Seriously, I have personally checked every salad dressing label and every one contain at least one forbidden FODMAP ingredient. Enter this delightful low FODMAP ranch dressing recipe. It will make you think you’re a kid again.

Low FODMAP Ranch Dressing Recipe

Ingredients:

1/2 Cup Lactose Free Yogurt (I prefer Green Valley Organics)
2 Tablespoons Garlic Infused Olive Oil
1/4 Cup Fresh Parmesan Cheese, Grated
1 Tablespoon Dried Dill
1 Tablespoon Fresh Chives, Diced
1 Tablespoon Fresh Parsley, Diced
1/2 teaspoon Lemon Juice
1/2 teaspoon Salt
1/2 teaspoon Pepper
1/4 teaspoon Paprika
1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)

Directions:

Combine all ingredients into a small bowl.
Whisk together.
Refrigerate or use immediately.
Enjoy!

Notes:

Please feel free to modify as you wish, I scaled back the spices here to align with everyone’s tastes. Usually, I tend to add a little more paprika to spice it up a bit.
To adjust the thickness to your taste, add or reduce the amount of Olive Oil.
This low FODMAP ranch dressing will keep for about 4-5 days in the refrigerator.

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

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

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:

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.
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.